Diets · Fitness & Health · Lifestyle · weight loss

How to Lose 10 Pounds In a Month?

How to Lose 10 Pounds In a Month?

First let’s look at how Judith can lose 1-2 pounds per week, and from there she can make more adjustments both to her eating and exercise regimen that will allow her to lose extra pounds she wants off, which will easily equal to the 5 pounds she’s trying to lose.

If Judith’s TDEE is 2,088 calories per day, we can safely assume that she is also eating about 2,088 calories per day.

So in order for Judith to “lose 10 pounds in a month”, she needs to burn an additional 35,000 calories, or about 1,200 calories a day.

Frankly, burning and reducing 1,200 calories a day from your diet is pretty tough.

But what is more ideal is probably chopping about 500 calories from her diet, and burning 700 more calories from exercise. That way the total calories expended would still be 1,200!

And yes it is possible. And you ask how?

Just how much food is 500 calories?

1 bottles of Coca-cola Classic (20z) – each can is about 240 calories
Plain bagel ( 3oz) with cream cheese (2 tablespoons)
1 large McDonald fries
Vigorous exercise can burn 200 calories in half hour. In fact 20 minutes of Kettlebell workout can chop up about 400 calories.

No to mention just by walking burns approximately 150 calories in half an hour.

And saying no to unhealthy foods, like that morning bagel and cream cheese and replacing with healthy breakfast such as kale banana smoothie, you are well on your way to 10 pounds less within a month.

Though weight loss is not all equal for everyone.

It is important to know that genetic variability plays a big role in whether we will burning all that fat and pounds off or not.

Generally, people who are overweight or obese actually have an easier time losing weight and burning excess fat and weight than leaner people, because their bodies have more fat to use up as energy.

What’s more important to takeaway from here is that BMR and TDEE provide a baseline to begin some experimentation to understand your body and its caloric needs.

As you can see that counting calories and going on low fat and low calorie diets isn’t recommended for healthy weight loss.

You need to understand your body’s specific calories needs before you begin cutting back on calories to lose weight.

How To Determine the Calories in Food

Once you know how many calories you need to achieve your target weight, you have to figure out how many calories are in the food that you eat.

Below we’ll show how to calculate the calories from carbohydrates, proteins, and fats also know as “macronutrients”.


Macronutrients are nutrients that provide calories or energy.

Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts.

There are three macronutrients:

While each of these macronutrients provides calories, the amount of calories that each one provides varies.

Carbohydrates ( provides 4 calories per gram.)
Protein ( provides 4 calories per gram.)
Fat (provides 9 calories per gram.)
So, if you are looking at the nutrition Facts label of a product and it said 12 grams of carbohydrates, 0 grams of fat, and 0 grams of protein per serving, you would know that this food has about 48 calories per serving ( 12 grams carbohydrates multiplied by 4 calories for each gram of carbohydrate = 48 calories.

Besides carbohydrates, protein and fat, the only other substance that provides calories is alcohol.

Alcohol provides 7 calories per gram. Alcohol per gram, however, is not a macronutrient because we do not need it for survival.

Quick notes: Fiber consists of carbohydrates that are not digestible and can be subtracted from the amount of total carbs.


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