Best Way to Lose 10 Pounds in a Month – How to Lose 10 lbs in 30 Days


So, you want to lose 10 pounds in a month. That’s a worthy ambition but is it really possible to lose 10 lbs in 30 days and, if so, what’s the best way to do it?

Although 10 pounds may sound like a lot of weight to lose in such a short space of time, you need to remember that, realistically, you are only looking at losing around 2 1/2 pounds per week. That’s an achievable goal. Plenty of people have done it before and there is no reason why you cannot do the same.

However, losing 10 pounds in a month won’t be easy. You will need to be committed and, if your weight loss diet causes you to feel moody or fatigued, you may need the help of a good supplement. You may also find it necessary to use a supplement to control your hunger. Very few dieters have sufficient willpower to go it alone.

Best Diet Supplements to Help you Lose Weight Quickly (and Safely)

Losing weight quickly and safely requires eating healthily and exercising – the third element that is highly recommended is using an effective natural diet supplement.

These are the 3 most effective natural weight loss supplements that are safe and available over the counter.

#1 – PhenQ – Natural fat burning supplement and appetite suppressant


CLICK to view PhenQ price and availability

Have you been on the search for a weight loss solution that is both quick and safe? Then look no further than PhenQ natural fat burner and appetite suppressant. 

This powerful dietary supplement is formulated with all-natural ingredients that work together to boost your metabolism, burn fat, and control cravings. 

Its unique blend of caffeine, capsicum, and nopal helps to increase your body’s thermogenesis and burn calories making it easier to shed those unwanted pounds. 

Plus, PhenQ contains mood-boosting ingredients such as L-carnitine and vitamin B6 to keep you feeling energized and motivated throughout your weight loss journey. 

#2 – Keto Charge – Ketogenic diet pill

CLICK to view Keto Charge price and availability

If you’re looking for a weight loss solution that is both easy and effective, look no further than Keto Charge. 

This keto-friendly weight loss pill has been designed to help you shed those unwanted pounds in a safe and natural way. 

By putting your body into a state of ketosis, Keto Charge encourages your body to burn fat for fuel, reducing your overall body fat percentage and helping you achieve your weight loss goals. 

What makes Keto Charge even more impressive is that it is made from all-natural ingredients, meaning you can feel confident in the safety and efficacy of this natural weight loss supplement

#3 – Zotrim – Herbal hunger reducer

Zotrim - weight loss aid

CLICK to view Zotrim price and availability

If you’re on a weight-loss journey or looking for ways to manage your weight, Zotrim herbal appetite reducer might be the solution you’ve been searching for. 

Zotrim is a natural supplement made with three South American herbal extracts that have been traditionally used to help control appetite and decrease food intake. 

This unique blend of herbs helps reduce cravings and promotes a feeling of fullness, allowing you to consume fewer calories and ultimately help you reach your weight-loss goals. 

With regular use, Zotrim can help you stay on track with your healthy eating habits and maintain a healthy weight long-term. Give it a try and see for yourself the benefits of this all-natural appetite reducer.

You will also need to be prepared to make the necessary lifestyle changes. Your previous food choices are probably one the main reasons you gained weight in the first place.

Your meal frequency and portion size will also be an influencing factor and it’s highly likely that you have not been getting enough exercise.

The bottom line is, nothing will ever change if you continue doing the same things.

Must Read: Ozempic – the weight loss jab that everyone is talking about

Is It Safe To Lose 10 Pounds In a Month?

There are many reasons why people want to lose weight quickly. One of them is impatience. It’s a common human failing and when dieters struggle to make the progress they want they often become disheartened and throw in the towel.

On the other hand, some dieters set weight loss goals, such as losing 10 lbs in 30 days, because they want to look their best for an upcoming event such as a wedding or summer vacation.

However, the Centers for Disease Control and Prevention (CDC) suggest setting a weight loss goal of no more than 1-2 pounds per week. Many doctors and weight loss specialists echo this recommendation, stating losing more than 2 lbs a week is unhealthy. If you decide to lose 10 pounds in a month, you will be losing quite a bit more than 2 lbs per week.

This could be unwise if you have certain health conditions such as diabetes or hypertension. Even if you are confident your health is good, it may be best to get some professional advice before you try to lose 10 pounds in a month.

Rapid Weight Loss: The Benefits Vs the Drawbacks

On the one hand, people who lose 10 lbs or more in 30 days may look at the lower readout on the scales and feel more motivated to keep going. It’s a psychological benefit that has the potential to work in any dieter’s favor.

Unfortunately, rapid weight loss can also lead to other eating habits and yo-yo dieting. People who lose 4-8 pounds per month are more likely to develop lasting good habits that make it possible for them to retain and maintain their perfect weights.

However, if you do set a goal to lose 10 pounds in a month, the risk of yo-yo dieting will still be pretty slim in comparison to crash dieters who are trying to lose 10 pounds per week. Yes, there really are people who set themselves this type of extreme weight loss goal and doing so is anything but healthy.

If you decide to lose 10 pounds in a month, instead of setting a target of 4-8 pounds in the same space of time, you need to follow a somewhat stricter diet plan. This will make you more susceptible to hunger but, as we have already mentioned, good diet pills can help prevent your appetite from getting out of control.

The fact that losing 10 pounds in a month will require a greater calorie consumption and reduction may also make you more susceptible to dizziness, lightheadedness, and similar issues that can occur due to low blood sugar.

Should I Risk Losing 10 Pounds In a Month?

Although health experts say losing more than 2 lbs in a week is not a good idea, losing 1/2 more is only slightly pushing the envelope. If your overall health is good and your doctor has not made any objections, you should be able to lose 10 lbs in 30 days without too much difficulty. That’s if you are willing to make the right kind of commitment to a healthy diet and exercise.

How to Plan for Weight Loss Success

Although many people want to lose weight fast, few dieters are working to a specific time scale such as 10 lbs in 30 days. If you want to be successful, you will need to take stock of your present situation and make sure you are doing all the things that are necessary to lose 2 1/2 lbs per week.

Step 1: Do the Math

The first thing you will need to do is step on the scales and log your starting point. Then you will need to subtract 10 pounds from your present weight and write down your target weight. It will also be helpful to write down your weekly weight loss goals.

This is the easy stuff. Things are about to get harder.

The average man needs to consume around 2,500 calories per day to maintain his present body weight. To lose weight he will need to consume less to cause the energy shortage that will be necessary to force his body to begin breaking down its stores of fat to use as fuel.

The average woman only needs to keep counting calories and consume 2,000 calories per day to maintain her present weight.

But who is this average man and woman? We are only looking at a ballpark figure. If you are already overweight, your extra body mass will require extra calories per day to maintain it. So, if you are reading an article like this one, there is a very good chance the “average” rules don’t apply.

After you have weighed, you will know what your starting point is. You will also know where you want to be but you are unlikely to get there if you do not know how much weight and many calories you need to eat per day to remain on target.

The best way to figure out your calorie requirements is to use a calorie calculator. The Mayo Clinic website has one you can use for free and, although the figures it provides may not be exact, the calculator is very good and will provide an excellent starting point. []

But remember, regardless of which calorie calculator you use, the figure it provides will be how many calories you need to consume each day to maintain your present weight. The next thing you will need to do is work out how great your daily reduction in calories will need to be to allow you to lose 10 pounds in a month.

One pound of stored body fat equals 3,500 calories. To lose one pound of fat in a week, you would need to cause a calorie deficit of 500 calories per day. To lose 2 1/2 pounds in a week you would need to consume fewer calories and cause a deficit of 1,250 calories per day.

If you are very overweight, the level of food restriction required may not be too bad. However, if you are only 10 pounds overweight in the first place, you could be looking at some major dietary changes.

The truth is, if you have a very high BMI, losing 10 lbs in a month could be seen as a reasonably sensible target. If you are only marginally overweight, it’s probably not.

Step 2. Log Your Calories In a Food Diary

If you are working to plan and have a specific target, like a weight loss of 10 pounds in a month, you will need to log your calorie intake in a food diary. That will mean reading the nutrition information on pre-packaged foods and weighing or measuring raw and fresh foods that are not provided with calorie information.

Proteins provide four calories per gram. So do carbs but there are 9 calories in each gram of dietary fat. Unfortunately, many foods, red meats and green beans, for example, contain a mix of nutrients so the math is anything but straightforward.

Fortunately, there are online resources that can help you find out how many calories are present in various types of food. []

To use your food diary effectively, you will need to write down the calorie content of every meal, snack, or drink. If you put it into your mouth, you will need to work out the calorie content and write it down.

When you are trying to lose 10 pounds in a month, there is no room for guesswork or playing it by ear.

Step 3. Keep a Close Watch on the Situation

Losing 10 pounds in a month will require you to keep a close watch on your weight loss progress. This will mean you will need to get weighed at least every other day. If you only get weighed once per week and discover you have made no progress, unless you are prepared to do some hardcore dieting and exercise very hard, your goal will likely be unobtainable.

If you are successfully losing around 1 1/4 pounds every three days, you will be on target. However, if you are failing to do this, you will need to take a look at your food diary, check your calorie intake per day, and reduce it further. Losing 10 lbs in 30 days is going to involve a lot of math.

After you have been using your food diary for a few days and have logged several meals, it may become easier because you will be able to repeat certain meals when you are certain they have been effective.

Why Keeping Active Is Important

The more active you are, the more calories you will burn. Regardless of whether you choose to walk more, go running, or hit the gym, exercise can help you burn fat and to lose weight faster.

If your scales tell you that your rate of weight loss is not on target, in addition to lowering your calorie intake, it’s a good idea to increase your calorie expenditure.

However, certain exercise pursuits will burn more or fewer calories per hour than others. Walking is at one end of the scale and running is at the other.

According to Harvard University, a 30-minutes session on a stepping machine could burn 180-252 calories. A 30-minute ride on a stationary bike will likely burn 315-441 calories, but you may only burn 90-126 calories if you decide to lift weights instead. [1]

Even if the only commitment you make is to walk to the store instead of taking your car or using the stairs instead of the lift, every little helps.

More Tips to Help You To Lose 10 lbs In a Month

When you set yourself a weight loss goal like losing 10 pounds in a month, you’re not going to be in for an easy ride. Fortunately, we have some tips that will make things easier.

Drink More Water

Drinking more water is a good way to keep your stomach feeling full. A couple of glasses of water may be even more effective if you drink them just before your meals. Doing so could help you to reduce the size of your food portions.

Cold water is generally better than warm water. After you drink it, your body will use energy to warm it up. This will help increase your daily calorie expenditure.

Eat from Smaller Plates

Smaller plates require less food to make them appear full. When you eat from them it can be a good way to trick yourself into thinking your food portions are bigger than they are.

Eat More Slowly Than Normal

These days, many people are in the habit of rushing their food. It’s a factor that can contribute to weight gain so there are strong arguments for slowing things down.

When the stomach is full, it sends chemical messengers to the brain, to let it know there is no further requirement for food. The brain responds by switching off the sensation we call hunger. However, it can take a little time for the brain to receive the signals that indicate a full stomach.

If you rush your food, you may have eaten considerably more than you need before the signals arrive.

Consume More Fiber and Lean Protein

If you want to lose 10 lbs in 30 days, there is a lot to be said for eating smarter. High-fiber foods, like oats, brown rice and wholemeal products, are very filling. So are lean meats such as the breast meat from chickens and turkeys.

However, when we say consume more fiber and lean protein, we mean as an alternative to other types of foods, though maintaining an adequate nutrient balance is still important.

Regardless of what your daily food choices may be, you will still need to track everything in your own food journal or diary and work to your original weight loss plan.

Prioritize Sleep

Sleep is important. Your body needs it. So does your mind. If you don’t get enough quality shut-eye, it can cause hormonal issues that contribute to weight gain.

Ghrelin is a hunger hormone. Higher levels of ghrelin result in greater feelings of hunger. Leptin reduces hunger. Research shows lack of sleep can elevate ghrelin and reduce leptin. [2]

A Look at Some Limiting Factors

Losing 10 pounds in 4 weeks is never going to be easy. Not for most people anyway. However, some people have issues that may make things a lot harder than they would normally be.

Certain medications and medical conditions can contribute to weight gain and make losing weight harder. If you are presently using any medications, it may be worth checking the side effects to make sure weight gain is not one of them. If it is, it may be possible to get your doctor to prescribe an alternative option.

Menopause can cause weight gain in women. Low testosterone can is a common cause of weight gain in men. If either issue affects you, your doctor may be able to provide appropriate treatment.

How to Lose 10 Pounds in a Month – The Bottom Line

Although it’s unlikely to be easy and may not be sensible, it is possible to lose 10 lbs in a month. You can do it by modifying your existing diet, even if you are not willing to commit to exercise. However, less exercise will result in the need for a greater focus on diet.

The big problem with having such a specific weight loss goal is the level of impact it will have on your life. There will be a need for a lot of weighing, measuring, and maths but 10 pounds in a month is a doable target if you set realistic weight loss goals.

Hunger is likely to be one of the biggest problems with fatigue following close behind but if you choose a high-quality weight loss pill to help you, these things should be less of an issue.

Lose Weight Safely – Research Sources 2023

  1. Calories Burned in 30 Minutes for People of Three Different Weights:
  2. Sleep & Obesity: