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Your options are pretty basic if you want to lose 10 pounds in a month. Are you motivated? Awesome.
Now hack off your left arm. No?
Okay, then let’s get real. The only way anyone can plausibly lose 10 pounds in such a short amount of time is through wicked awesome calorie management.
We’re talking ninja-like precision. If you’re just going to guestimate while chugging a barrel of ice cream, it might not work out for you.
When it comes to body fat reduction it’s all about numbers. I know that sounds boring, but it’s the truth. It’s all about the math.
Basic Undisputed Theory Of Weight Loss
Body weight is a representation of calorie management. How many calories you eat and use will determine how much you weigh.
So, to lose weight you need to reduce calorie intake or increase calorie expenditure. Pretty simple stuff. I’m about to get all mathy on you…
Our goal is to lose 10 pounds, right? And to lose one pound of body weight requires a deficit of 3,500 calories. So to lose 10 pounds in the next month you will need to create a calorie deficit of at least 35,000.
Or 1,100 calories per day.
Reducing 1,000 Calories A Day Is Witchcraft. Impossible!
Or is it? If you only eat 1,500 calories per day you can’t create this deficit through diet alone. You can’t go from 1,500 calories per day down to 500. You’ll be miserable, and might die and stuff.
So how do you create a healthy calorie reduction of 1,000 calories?
Example: You get there by eating 500 fewer calories and burning off 500 calories through exercise every day. Or you could not eat for 17 straight days, then resume eating normally. Whichever you think is more reasonable.
Recommended: 16/8 Intermittent fasting guide
Every race has a start and finish line, and calorie management is no different. You need a starting, baseline point of reference. Basically, you need to know how many calories you’re eating per day.
This includes all snacks and beverages. You’ll want to get the average over the next few days, instead of using just one day where you decided to be super awesome. The more realistic you are with calorie intake, the more success you’ll have.
If, after getting your daily calorie average, you learn you’re eating 2,000 calories you’ll know you need to lower your calorie range to 1,500 to achieve your one month goal.
Need help figuring out your daily calorie intake? Try this calculator for an estimate.
Food To Eat
When you’re on any kind of diet and slashing calories it’s important to choose the food you do eat wisely. Not just for taste or calorie count, but also for how it makes you feel. If you eat your allotted calories but you’re still very hungry, your diet is likely to fail.
Choose foods that are both low in calories but high in fiber. Fiber is like a dieting secret weapon. Fiber makes you feel full and your body can’t digest fiber, but it expends a lot of energy (calories) trying. The fiber also aids in sweeping fats out of your digestive tract.
Every meal should have a fiber source, either through supplements or food.
If you’re between meals, and need to eat something choose a high volume food with low calories. Always have these around your home for a quick snack. They have very little calories, and will fill you up until your next meal.
Sugar Free Popsicles
Food To Avoid
When slashing your calorie budget, your first target should be to reduce or eliminate simple carbs. Foods with high sugar content wreck your diet goals. They cause havoc with insulin balance and may cause you to gain body fat even while dieting.
Your next target should be dairy. You don’t want to completely eliminate it from your diet because it does provide health benefits, but it’s not essential and contributes to body fat gain and retention.
So cut back on the cheese, milk, and ice cream for the next month.
You should try to get in a 20-30 minute cardio session at least three times a week, and one or two resistence training sessions. Ultimately, it doesn’t matter what you choose to do, as long as you do something.
Have some fun. Take a walk, or run (no pressure), on the beach. Go for a hike, take in some scenery. Go on a bike ride, just getting moving and your heart pumping!
Try these quick cardio sessions if you run out of ideas: