So, you want to lose 10 pounds in 30 days or earlier? I’m not going to advocate that losing so much weight is dangerous or unhealthy. Instead, I have written simple instructions which you cannot find anywhere else!
However, my professional ethics force me to give you a small warning.
Caution: Though there are many exceptions, losing upto 7 pounds per month (or 3kg) is easily achievable. More than that, though not dangerous requires hard work, dedication & willingness to achieve your goal.
Without any more lecturing let’s start… shall we?
A lifestyle action plan to lose 10 pounds in 30 days & keep it.
Step 1: Calculate your daily calorie needs
Calculate how many calories your body needs to maintain your existing weight [more info]. This is also called basal metabolic rate (BMR). In other words, this is the minimum calories your body would consume to keep you breathing and make you alive.
Use the instant calorie calculator below & note down the result. Under ‘activity level field select sedentary (since you are trying to lose weight)
BMR & Calorie Calculator
Your body Carb requirment ......
The calorie count is then adjusted based on your goal:
This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. (Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.)
Finally, your carbohydrate intake comes from applying those percentages to your daily calorie number. Each gram of carbohydrates is "worth" 4 calories.
Done it? Great job… let’s move on to the next step.
Step 2: Cut down 10-15% of maintenance calories
For ex: Your daily calories requirement is 2000 Kcal, so you would cut 200-500 calories.
Fat loss is simply not possible without causing calorie deficit. Therefore, initially deduct 10% ( to a maximum of 500 Kcal) off the total maintenance calories.
Drastically reducing your calories will result in muscle and water loss – not fat loss. However, dropping few pounds of muscle along with fat isn’t a problem for a short term accelerated weight loss program like this one. It’s useful to check your weight on an electronic body fat percentage scale.
Step 3: Start eating your calories.
I repeat…start eating, don’t drink calories! Divide your calories over 5 or 6 meals, 3 meals or 2 meals as per your requirement & health condition. Absolutely don’t worry about eating frequency & other health warnings when you are desperately trying to lose weight fast.
You can follow 16:8 intermittent fasting to achieve this massive calorie deficit. For example if you had your dinner tonight at 8PM, then you’ll have your breakfast, brunch or lunch after 12 noon tomorrow. Again, you’ll have your dinner tomorrow at 8.
You can also try the 1 full meal a day dieting approach. Infact, eating 1 fully satisfying meal re-electrifies your metabolism, reduces hunger-pang and improves mood while on a strict diet.
Step 4: Check your daily protein needs.
Well, you simply cannot source all your calorie needs from carbs alone. Suppose if you are taking 1500 calories then at least 650 calories should be from protein.
With this rapid weight loss program, you are forcing your body to suck calories from fat cells through calorie deficit. You really don’t want lean muscle to shrink. So, eating protein is the only way.
Now use the calculator below to determine your daily protein needs. Under goal select ‘fat loss’.
|age should be in 14 to 80 range|
You should take ...... of protein per day
Your source of protein should be from dairy, egg, nuts, beans & seafood. As much as possible avoid red & processed meat.[more about protein]
You also must cut down on simple carbohydrates like packaged fruit juice, coke, cookies, candy etc. Complex carbs like Oatmeal are a fantastic whole grain fiber rich food.
Step 5. Exercise at least 5 times a week,
Weight loss is all about 80% dieting & 20% exercise. Still, you can’t ignore the importance of 20% workouts. Exercise prevents your body from going into survival mode (aka metabolism crash!)
Daily perform 30 minutes of cardio, aerobic or strength training to a reasonable level of intensity. This will help to create the calorie deficit and encourage your body to lose fat.
A 45-minute brisk walk per day is a great addition. If you can’t brisk walk or if you are a senior and have unsupportive joints, please go for 30 minutes’ walk twice a day. This is very important to make this weight loss program a success.
Step 6. Drink Plenty of Water
Drink plenty of water – at least 2 liters of water every day
You can accurately measure your daily water requirements using the free calculator below. Select ‘season’ and ‘activity level’.
Water Intake Calc
you should drink ...... of water per day
If you are dehydrated your body will be less efficient and will make fat loss more difficult. Only drink filtered fresh water, warm water also fine. Say BIG NO to sodas, carbonated drinks & even zero calorie energy drinks – they are banned!
Step 7. Monitor Your Body Fat Percentage
When you start a weight loss program it’s important to note-down your weight. It’s suggested to check your body weight immediately after waking-up, preferably after emptying your bladder. Your weight on scale does not reflect actual body fat percentage. A cheap electronic body fat calculator is suggested.
Alternatively you can use our free body fat percentage calculator below. Just input your weight, height and age below.
Body Fat Calc
Your body fat is ......
|Adults in United States, average :||22-25%||15-19%|
Step 8. Keeping Yourself Motivated
Losing weight is a hard battle to win! First few days it feels very tough because your body & mind is not co-operating due to sudden change in your diet and activity level. However, please keep in mind that, dieting becomes easier as you progress.
You may feel slight fatigue, headache or low mood because your body is protesting internally to feed more calories, don’t give-up yet. You must force your body to use tons of calories stored as fat instead!
Once your body has become a ‘fat burning machine’ (aka, turbocharged metabolism) all the dieting problems and frustration vanishes like magic. Once you are out of compulsive & emotional eating the food no longer controls you, but you control the food!
Step 9. Supplements
Well, no need to take diet pills, fat burners or weight loss supplements! Supplementing (as the name suggests) should be a supplement for diet + exercise. Unfortunately, most people take supplements as their first choice of weight loss plan.
If your diet consists of good protein and healthy fats you don’t have to take any supplements. This weight loss plan may make you feel sick for 2-3 days (see FAQ below). If the symptoms continue then a take a multi-vitamin pill from your local pharmacy or supermarket. That’s enough!
The Last Step 10 (Bonus)
Losing weight is just the beginning, keeping it permanent requires permanent lifestyle changes. By applying yourself to my program you will find that the fat not only melts away it stays away. You’ll be fitter and happier than you have ever been before.
The wonderful thing about this ‘30 days weight loss plan‘ is that, as you progress, it becomes easier and easier. That’s because controlled diet & exercise not only does you good physically, but it also has a profound impact on your mental health. You’ll be more positive, more productive. You’ll look and feel great.
Frequently Asked Questions
Is this low calorie or low carb diet?
This weight loss plan is inspired from famous South beach diet, Low GI & Atkins diet. Call it as low carb or low calorie. Low calories diet is a time tested lifestyle change that actually works (it’s both math & science) without any adverse effects.
Can I really lose 10 pounds in 30 days?
I have lost 55 pounds (20kg) with this formula in less than 6 months. This weight loss plan will help you to lose 10, 30, 50 or even 100 pounds depending on your weight loss goal & dedication (I used few supplements in first couple of months, but don’t recommend)
Is this weight loss plan suitable for Type-2 diabetes?
This plan is not different from what doctors typically advice to their patients. Therefore, this plan is perfectly suitable if you have type-2 diabetes. If you are taking prescription supplements like Metformin, please continue it, don’t stop until your doctor advice.
What to eat & what not?
A sample diet menu is deliberately not given because my goal is not to force you eat certain foods. A sample diet menu reduces food option. Just eat all the locally available healthy foods in your country or region your ancestors used to eat.
This is a simple mathematical fat loss plan (calories in v/s calories out), so any dummies and idiots can understand!
Will I lose muscle muscle?
You will lose many things except peace of mind with this plan! Initially, yes, minor muscle loss along with fat, water & minerals is observed. Muscle loss is quickly reversed as you progress with diet & exercise. So, don’t worry about muscle loss.