How to Lose Ten Pounds in a Month

To lose 10 pounds in a month, you'll need to lose about 2 1/2 pounds a week, which is on the high side of a typically recommended weight loss rate. To lose 2 1/2 pounds a week, you will have to burn 8,750 more calories than you consume -- not an easy task. You will need to employ a stiff combination of exercise and diet to accomplish that goal safely, but it can be done without resorting to fad diets or dangerous diet pills.

Instructions

1

Increase the amount of water you drink immediately cut out the salt. Your body holds on to water when you are dehydrated, so -- ironically -- drinking more water every day will help you lose water weight. Keep a bottle of water with you at all times. Cut out the salt as much as possible -- your body will retain water to dilute excess salt in your system, so the less you ingest the better.

2

Start running (or dancing, kickboxing, spinning, etc.). A brisk walk every day is OK if you haven't exercised in a while, but it's going to take a really invigorating exercise routine to lose 10 pounds in one month. In other words, don't kid yourself. Work out at least an hour a day, and add a strength training routine two to three times a week.

3

Begin recording every bite that you take in immediately. Chances are that you, like most of us, don't really know how much you are consuming on a daily basis. Each day, look at the habits you seem to have developed according to the records you are keeping, and make one positive change. For example, consider cutting out one glass of soda, omitting one indulgence, etc.

4

Cut out the fried foods. Fried chicken and potato chips are diet destroyers. Not only are they not healthy, but most people tend to eat unhealthy sides with fried and junk foods. For example, potato chips usually accompany sodas, burgers, hot dogs, etc. Don't worry; after a couple of weeks on a healthier diet, your desire for those unhealthy menu items will decrease.

5

Cut out the trans fat. Even limited amounts of trans fat can cause stubborn weight to stay on. You can find trans fat levels on food labels. A good rule of thumb: Any processed fat that is solid at room temperature, such as margarine or vegetable shortening, probably contains a lot of trans fat.

6

Limit caffeine, chocolate and alcohol. Moderation is OK, but don't overdo it.

7

Keep an exercise diary and begin to focus on moments in the day where you can start sneaking in even more activity. Think along the lines of lunch break walks, using stairs, parking in the back of parking lots and brief exercise after work. You'll have to fight to burn those calories off, so take every opportunity you can grab.

8

Write down your goals and your weight every day on your weight loss calendar as you count down to the month's end. Don't obsess about achieving a smooth weight loss curve, but do keep in mind that if you want to lose 10 pounds by month's end, you'll need to lose about a third of a pound a day. To make it interesting, keep yourself accountable by placing that diet calendar in a public place, such as on your refrigerator or in your bathroom mirror.

9

Don't take a day off. If you want to lose a substantial amount of weight in a short time frame, you cannot abide by the more leneint guidelines of long term dieters. Don't overdo it, but challenge yourself daily. You'll be amazed at what you will accomplish.