How long does it take to lose 10 pounds? On average, it's safe to lose 1 to 2 pounds a week with the help of a healthy diet and consistent, physical activity.
Losing 10 pounds may take 5–10 weeks or more. This equates to a calorie deficit of around 500 calories per day. While diet is the most important factor in losing weight, people can make other lifestyle adjustments to help them reach their goals.
Losing 10 pounds in a month is a very realistic goal. In fact, most dietitians will recommend that you make this your weight loss goal, because it allows you to lose weight at a healthy pace. Reaching your weight loss goals can be a big challenge, regardless of how much weight you want to lose.
The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day and following it with 30 minutes of light exercise. This morning routine is rooted in sound science, and it could be a good way to increase your capacity to burn fat while keeping lean muscle.
Losing 10 pounds in a month is a very realistic goal. In fact, most dietitians will recommend that you make this your weight loss goal, because it allows you to lose weight at a healthy pace. Reaching your weight loss goals can be a big challenge, regardless of how much weight you want to lose.
CDC further recommends that you need to lose around 5-10% of your total body weight to notice changes. For instance, if you weigh 170 pounds, you need to lose roughly 8.3-17 pounds to notice a difference.
This could result in losing 2.5lbs a week! By upping your steps to 15,000, you are now burning another 1.5lbs a week. Can you imagine how much faster your weight loss journey will be? It's an absolute game changer, and you can easily up your step count at home over on YouTube.
Just try to think of your meals in terms of balance. 80% healthy, whole foods, and 20% for fun, less-nutritious treats. The key is consistency over time, not perfection at every meal. So, if one day you have a pizza, no big deal—just aim to get back on track with your next meal.
That's why the 30-30-30 rule works. Don't wake up and hit the gym (or work out at home) with just coffee on an empty stomach. Instead, consume 30 grams of protein with your coffee and do steady-state cardio for 30 minutes first thing in the morning to see HUGE results in just one month!
To lose 30 lbs at a healthy pace of 1 to 2 lbs per week, you must either reduce your calorie intake or increase your energy expenditure to generate a calorie deficit. This amounts to a 500-calorie loss for 1 lb and a 1,000-calorie deficit for 2 lbs.
Yes, 20 pounds (lbs) of weight loss is typically noticeable. However, this may vary depending on an individual's current weight, body composition, and distribution of weight.
Lose 10 Pounds with the No-Deprivation Diet
For maximum fat burn, aim for 30 minutes at power-walk intensity three days a week (see the walking plan on the next page). That time can be completed all at once, or you can break it up into spurts with recovery strides (stroll or brisk walk) in between.
Losing 10 pounds can lead to a flatter stomach and a reduced waistline, which can be particularly noticeable in fitted clothing. For some individuals, weight loss in the arms or thighs becomes evident after shedding 10 pounds, especially if these areas are where they naturally store fat.
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
Can a person lose belly fat by walking? Regular aerobic exercise such as walking may be an effective way to lose belly fat. A 2014 study supports this and concluded that walking could help to burn body fat, including fat around the waist and within the abdominal cavity.
That plan is called the 30-30-30 rule. It's a simple but catchy idea that encourages you to eat 30 grams of protein within 30 minutes of waking up and then get 30 minutes of low-intensity exercise. The 30-30-30 rule now has millions of followers on TikTok.
Unfortunately for many reasons losing weight as a person ages is more difficult. Around thirty years of age we start to lose muscle mass. This is an important factor because muscles use up about 3x more calories than fat. Less muscle mass equates to a slower metabolism which means we should consume fewer calories.
When it comes to nutrition advice via social media, trust me, I've heard worse. The 30-30-30 method refers to consuming 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity exercise. Biologist Gary Brecka describes the diet on TikTok, which now has more than 17 million views.
It Might Not Support Your Weight-Loss Goals
One or two slices of pizza can fit into a nutritious, balanced meal. But eating pizza to the point that you are overly stuffed can result in you consuming way too many calories, which may contribute to weight gain over time.
What is the 75 Soft Challenge? The 75 Soft Challenge is a 75-day wellness journey with guidelines that prioritize balance over perfection. It's designed to help you cultivate habits that improve your physical and mental health while leaving room for flexibility and self-compassion.
You need to eat 3,500 calories to gain one pound of body fat. One unplanned treat -- a slice of cake, some fries, or even a rich meal -- probably won't make a major difference on the scale.
The general consensus suggests aiming for 10,000 steps a day as a good target for weight loss. However, the ideal number of steps to burn fat is subjective and depends on individual circumstances.
The general number of steps in a mile is about 2,000.
“The average stride length has been measured to be about 2.1 to 2.5 feet, which corresponds to roughly about 2,000 steps for most people to reach one mile,” Savage explains.