Strength training is your friend.
It only makes sense to want to give your weight loss journey everything you’ve got. And, if you’re into big goals, you may wonder if it’s safe to lose 10 pounds in a month.
Here’s the truth: The average person cannot safely lose 10 pounds in a month, says Michael Glickman, MD, a board-certified family medicine and obesity medicine physician and founder of Revolution Medicine, Health and Fitness. Losing weight at this aggressive of a pace can raise your risk of developing gallstones (painful deposits of digestive fluid in the gallbladder) and up the odds that you’ll regain the weight down the line, he says. (Neither of those are ideal!)
Of course, everyone is different and a lot depends on your starting weight. Also, you can still have aggressive goals when it comes to weight loss—it’s just that 10 pounds in a too-short timeframe is a tricky benchmark for most people. So, how much weight can you safely lose in a month—and how should you even go about it? Here’s what experts suggest.
How Long Does It Take To Lose 10 Pounds?
The timeline will be different for everyone, given factors like starting weight, genetics, nutrition, activity level, stress, and more. But Dr. Glickman says to give yourself anywhere from two to three months to hit that 10-pounds-lost goal. “For some, this could take longer, so be compassionate with your body and prioritize what’s best for your health,” he says.
When it comes to how much weight is safe to lose at a given time, stick to one to two pounds per week, says Dr. Glickman. “Some people can shed weight more quickly in the first month after instituting a lower calorie and healthy diet, however much of the weight loss on the scale will have been due to water weight.”
If you have obesity and are revamping your eating habits, along with starting an exercise program after being fairly sedentary, you may see bigger gains early on than someone with a lower starting weight who isn’t making drastic changes.
15 Tips To Expedite Weight Loss Safely And Sustainably
First things first: A safe way to lose weight is a holistic and multi-factorial approach that involves optimal nutrition, frequent exercise, stress reduction, and adequate sleep, says Dr. Glickman. It’s not necessarily about eating less but being conscious of the diversity of plants in your diet, and the avoidance of processed foods, refined oils, and refined carbohydrates, he explains.
On top of that, apply sustainable healthy changes to your routine that you enjoy, says Michael Hamlin, CSCS, a certified strength and conditioning specialist and the founder of Everflex Fitness. Maybe that means attending a workout class with friends twice a week, cooking a plant-based dinner with your partner, or throwing on your favorite podcast and going for a solo walk.
1. Protect your sleep schedule.
Sleep deprivation promotes an increase in ghrelin, your hunger hormone, which can trigger late night snacking, ultimately increasing your daily caloric intake, says Dr. Glickman. So do your best to get seven to nine hours of sleep per night. Not only that, getting more sleep helps you feel more energized, so you can add more activity to your day.
2. Commit to daily walks.
It may sound simple, but 30 minutes of daily walking can do wonders, says Dr. Glickman. “It isn’t about calorie burning—it’s about the mobility, the happy hormones your brain releases, and the physiological anti-inflammatory responses that have long-term impacts on your weight.”
Getting daily steps in has health benefits ranging from lowering your risk of developing type 2 diabetes and cardiovascular disease to helping you live longer. While any movement is good, moving at a brisk pace is the best way to get in all those extra perks.
3. Eat plants.
Plant diversity has been shown to have the most beneficial impact on the gut microbiome, which influences your metabolic set point (the body’s preferred weight), insulin levels, and fat storage, says Dr. Glickman. Plant-based diets are also linked to a lower risk of developing heart disease, stroke, and diabetes, making this a big win for your overall health, too.
His suggestion? Try a plant-based day or meal per week to ensure you’re supporting your gut microbiome and loading up on the veggies.
4. Consider a calorie deficit.
It’s best to consult a doctor or registered dietitian to determine your daily caloric needs since it depends on your age, gender, activity level, muscle mass, current weight, and the amount of calories you burn at rest (a.k.a. your basal metabolic rate), says Hamlin. From there, they can determine a slight calorie deficit, or how many calories you need in a day to lose one to two pounds a week, he explains.
While you’re waiting for a consult, check out the National Institute of Diabetes and Digestive and Kidney Diseases’ online body weight planner. It asks you to enter some basic information like your current weight, your ideal weight, and your activity level, and provides what your daily calorie goals should be to help you get there.
5. Manage stress as best you can.
“Stress can lead to increased hunger hormones and an elevated metabolic set point,” says Dr. Glickman. Higher levels of the stress hormone cortisol can create stubborn fat distribution around the abdomen, he adds.
Although this one is often easier said than done, to help combat stress and anxiety, try relaxation techniques like meditation, yoga, and journaling. And, of course, if you’re struggling with stress management, consider reaching out to a mental health therapist for individual guidance on navigating everything.
6. Drink plenty of water.
“Sometimes we can mistake the feeling of thirst for hunger, so make sure to stay hydrated throughout the day, especially during and after exercise,” Dr. Glickman says. Women should drink about 11.5 cups (2.7 liters) of fluids a day, per Mayo Clinic. (Note: That total can come from food and liquids.)
7. Strength train.
Strength training has a significant impact on your metabolism and fat burning capabilities, studies show, so incorporate resistance training at least three days a week, says Dr. Glickman. Just take note that because strength training builds muscle, you may notice little or even no overall weight change at times, even though you are losing fat.
8. Work in HIIT exercise.
HIIT workouts burn a ton of calories and can change your body composition while building muscle, says Hamlin. In fact, women who incorporated HIIT programming achieved similar body composition and aerobic capacity results in half the time as women who did moderate-intensity workouts, a 2017 study published in the Journal of Diabetes Research found.
9. Increase fiber.
Fiber helps regulate blood sugar levels, prevent insulin resistance and diabetes, and is an excellent source of nutrition for healthy bacteria in the gut, says Dr. Glickman. High-fiber foods like vegetables are also filling without overloading on the calories, explains Hamlin. You can get fiber in powder or supplement form, but your best (and healthiest) bet is from plants, adds Dr. Glickman.
10. Avoid ultraprocessed foods.
Weight gain is linked with the consumption of highly processed and packaged foods, Dr. Glickman says. “This includes any food item in a wrapper with ingredients you can’t pronounce, even if the calories and carbohydrates seem appealing,” he explains. “Always choose whole foods over packaged ones.”
11. Cook at home as much as you can.
Do your best to prioritize cooking at home to eliminate sneaky fats, sugars, and processed ingredients that are not listed on a menu, says Dr. Glickman.
Focus on the quality of food on your plate and aim for three hearty meals a day that include a small amount of complex carbohydrates (root veggies and whole grains), a moderate amount of high-quality protein (fish, chicken, eggs, and tofu), and lots of plant-based fiber, says Dr. Glickman.
12. Limit alcohol.
Alcoholic drinks lack nutritional value and are usually packed with calories, so it’s best to scale back on booze, says Hamlin. When you drink alcohol, it also immediately goes to the liver where it’s prioritized as an energy source, so your body burns alcohol cals first. Not only that, alcohol also lowers your inhibitions and raises the odds you’ll eat more than you need to feel satiated.
13. Keep a food journal.
To help with accountability, Hamlin suggests using a food journal or app to track your meals. This will give you a better understanding and awareness of how many calories you’re consuming and at which meal. Research shows this is an effective way to lose weight, too. One study found that people who tracked their meals at least five days of each week had “significant and sustained weight loss” over time compared to people who tracked less or inconsistently.
14. Practice portion control.
It can take time for your stomach to recognize when it’s full, so pause in between portions before deciding if you actually want more, says Hamlin. You can either pre-pack your meals with smaller portion sizes or use smaller plates to provide a visual cue. One scientific analysis of 14 studies found that people who ate smaller portions had a “substantial” drop in how many calories they ate each day.
15. Set goals.
Think long-term about weight loss and establish a goal that is realistic for your lifestyle, says Hamlin. Your goals might take time and patience, but that’s okay, he adds. “Weight loss isn’t solely about a caloric deficit, because the body is a super complex piece of machinery, and we can’t simply boil all of weight loss down to calories in versus calories out.”
