15 Best Tips to Drop 10 Lbs in 1 Month
1. Use Portion Control
Eating less is obviously the best way to get started. Whether or not to calorie count has been a hot topic within the fitness community for years; one personal trainer will argue it’s a must, while another says there are better ways. Regardless of your approach, you need to eat fewer calories than you burn to lose 10 pounds.
You can either reduce your calorie intake by changing your eating habits or increase your activity levels; or both. This balancing act is critical when creating a calorie deficit.
Take in more than your body needs; you’ll increase fat storage and gain weight.
Eat less than your caloric needs; you’ll drop weight,
How many calories a day do you need to cut to reach your weight loss goals?
One pound of fat is around 3,500 calories, and losing 1-2 pounds of fat a week is considered safe and realistic. To lose one pound of fat per week, you need to create a deficit of 500 calories per day or 3,500 a month.
Based on this math, to lose 10 pounds in one month, you need a 1250-calorie deficit per day (assuming you don’t add additional exercise to burn calories.) While this calorie deficit seems a lot, remember, it doesn’t have to come solely from reducing food. You can add regular exercise to take the pressure off of your diet plan.
Here are a few simple ways to reduce your daily calorie intake:
- Use a smaller plate size: Downsizing your plate is the easiest way to reduce portions and food intake because we tend to fill our plates when serving. The bigger the plate is, the more food we serve ourselves. For small portions, use a salad plate instead of a dinner plate, which will automatically cut your portion sizes.
- Cut the junk food: Another easy win is banning empty calories. Sugary drinks and candy are the best places to start. For some, cutting your drinks and sweets alone can result in a 500-calorie deficit a day.
- Keep a food journal: keeping track of your meals and food intake throughout the day brings awareness and makes it easier to stay under your calorie budget. There are many great apps for tracking. One of my favorites is MyFitnessPal. I recommend having your food journal program ready for the first day. It will help you set goals and plan for your calorie deficit.
How much you eat every day is going to be critical in your weight loss journey – even after you lose 10 pounds. But you don’t need a fad diet. Instead, swap high-calorie food items for lower-calorie, more nutrition, and filling meals.