How to Lose 10 Pounds in a Month (Safely)

Is 10 Pounds in a Month Realistic?

Let's be honest: 10 pounds of pure fat loss in 30 days is aggressive. It requires a large calorie deficit and may not be appropriate for everyone.

However, you can absolutely lose 10 pounds on the scale in a month — but understand that not all of it will be fat:

• 5-7 lbs of fat (realistic for most)
• 2-4 lbs of water (from reduced carbs/sodium)
• 1-2 lbs of waste/food volume (eating less = less in digestive system)

Who Can Safely Lose 10 lbs/Month

Faster weight loss is safer and more achievable if you:

• Have more weight to lose — Heavier people can sustain larger deficits
• Are starting a diet — Initial water weight loss adds to the total
• Have a high TDEE — More room to create deficit without starving
• Are male — Men typically have higher TDEEs and can cut more aggressively
• Are medically supervised — Very low calorie diets require monitoring

Who Should NOT Try This

• Already at a healthy weight (BMI under 25)
• History of eating disorders
• Already eating under 1,500 calories
• Unable to exercise or very sedentary
• Medical conditions affecting metabolism

For these groups, aim for 4-6 lbs/month instead — still excellent progress.

The 30-Day Plan

Step 1: Calculate Your Target

Use our TDEE calculator to find your maintenance calories. Then create a deficit:

• Moderate (1.5-2 lbs/week): TDEE - 750 to 1,000 calories
• Aggressive (2-2.5 lbs/week): TDEE - 1,000+ calories (only if TDEE is high)

Floor: Never go below 1,200 cal (women) or 1,500 cal (men) without medical supervision.

Step 2: Maximize Protein

When cutting aggressively, protein is critical:

• Preserves muscle during rapid weight loss
• Most satiating macro — keeps you full
• Highest thermic effect — burns more calories to digest

Target: 1g per pound of goal bodyweight (or 30-40% of calories)

Step 3: Add Exercise (For Buffer)

Exercise lets you eat more while maintaining your deficit:

• Strength training 3-4x/week — Preserves muscle, burns calories
• Walking daily — 7,000-10,000 steps adds 200-400 cal burn
• Optional cardio — 2-3 sessions for extra deficit

Don't rely on exercise alone — diet creates the deficit, exercise supplements it.

Step 4: Cut Water Weight Early

The first week often shows 3-5 lbs of water weight loss from:

• Reducing carbs (each gram holds 3g water)
• Reducing sodium
• Eating less food volume

This isn't "cheating" — it's real weight loss. Just know it won't continue at that rate.

Sample Week at 1,500 Calories

What to Expect Week by Week

Total: 8-11 lbs on the scale (5-7 lbs fat, 2-4 lbs water/other)

Tips for Success

1. Track everything — No guessing, no "that was probably..."
2. Weigh daily, average weekly — Daily fluctuations are normal
3. Meal prep — Removes decision fatigue and reduces errors
4. High-volume foods — Fill up on vegetables and lean protein
5. Stay hydrated — Hunger is often thirst
6. Get enough sleep — Sleep deprivation increases hunger
7. Plan for social events — Don't let one night derail you

After the 30 Days

Don't go back to old eating habits immediately. Transition to maintenance:

• Gradually increase calories by 100-200/week
• Continue tracking for another month
• Maintain exercise habits
• Expect 1-2 lbs of water weight to return (this is normal)