When the weighing scale disappoints you, your next resort would be a quick Google search ‘how long does it take to lose 10 pounds?’
You’re trying everything out at the beginning of your weight loss journey. Weight loss programs like BistroMD, routine exercises, and many more are helping you lose a pound or two in the first week. Great. Inspiring.
But the discouragement comes in the second or third week when there is no change. Sometimes, you may even end up gaining more weight. Demotivated.
You tell yourself, ‘I will go hard on dieting’… still yields no fruits.
‘How about I go harder on exercising?,’ still not a step closer towards a successful weight loss journey.
Now you are worried that your weight loss attempt may never be successful at all. But staying motivated to lose weight is the key to any resolution you take. Even Psychology of weight loss suggests that!
Wait! We answer your typical weight loss journey question ‘how long does it take to lose 10 pounds’ below.
Alright, we will get right down to business.
How Long Does it Take to Lose 10 pounds?
Time to address the elephant in the room: How long does it take to lose 10 lbs. You have been waiting for this eagerly, so we will get right in.
The center for Disease Control endorses that individuals in their weight loss journey should target to shed one to two pounds per week.
This is what experts consider a safe and healthy rate of weight loss.
Yes, it’s true, some people will shed more than this in their first weeks, but it won’t work for everyone.
Shedding more than 2 pounds in a week is not sustainable. In fact, it is recommended that those looking to shed weight at a faster rate should do it under a doctor’s supervision (1). This is because rapid weight loss can result in:
- Severe dehydration
- Increased gallstones risk
- Fatigue
- Headache
- Menstrual cycle disruption
- Irritability
Important to note: All bodies are different, and so will be all weight loss journeys. You may follow the same weight loss program with your friend, and they will lose 10 pounds in 6 weeks, while it may take you ten weeks. Don’t beat yourself; everybody is different.
How do I Lose 10 Pounds?
Now that you have the answer to the question ‘how long does it take to lose 10 pounds?’, your next step should be to find out how to lose those 10 pounds.
Although a solidified answer to the question would be ideal, there are multiple considerations when it comes to weight loss.
Before taking any weight loss plan, you need to know that body composition, gender, and age will play a role.
Besides, highly overweight people tend to shed weight faster if they get invested in healthy eating. This is usually because of the dramatic calorie deficit.
You need a 3,500 calorie deficit to lose one pound.
Here are some tips to shed 10 pounds in a realistic and healthy period without impacting negatively on your overall health.
Lose 10 pounds Tip #1: Muscle Gain to Speed Metabolism.
Your metabolism rate is genetic.
However, the more muscles you have, the faster your metabolism rate. If you are shedding weight, you want to have a faster metabolism rate to trim calories.
Strength training is an excellent way to gain muscles. Therefore, get into the lifting weights that you have been thinking twice about.
One tricky part here is; muscles weigh more than fats. If you are getting into muscle training, you shouldn’t target on getting a smaller number on the weighing scale. You may be disappointed. You may shed 10 pounds of fat and gain 10 pounds of muscles.
The trick is to measure your body fat percentage and body composition to be sure whether you are in the correct direction or not.
Lose 10 pounds Tip #2: Healthy eating
There is no shortcut to weight loss. Want to shed excess fats? Then you need to trash the junk food and start eating healthy.
A lot of us think that healthy meals consist primarily of tasteless food. And this is one reason why weight loss ends up feeling like a burden. And after adapting the boring meal plans, we end up worrying about how many calories we consumed. Such stressing won’t sit well with your weight loss journey. Find the right meal plans that will help reduce your calorie intake.
We love how brilliant BistroMD is when it comes to calorie restriction. It helps you take a healthy amount of calories without subjecting you to flat meals. And from bistroMD reviews, you will certainly love how much it saves you the cooking burden!
Read Balance By BistroMD Review Read BistroMD Review
Lose 10 pounds Tip #3: Intermittent Fasting Speeds Metabolism
If you execute intermittent fasting properly, you will decrease fat mass but still maintain muscle mass. Intermittent fasting helps you cut calories drastically, thanks to the regulated food intake.
It’s good to notice that intermittent fasting goes beyond shedding excess weight. For example, it allows your body’s digestive system to rest. This means that the energy used in digestion could be used elsewhere, such as in cell repair.
Still under fasting, to help speed up your body’s journey towards the ideal weight, you could give the Prolon fasting diet kit a look. From Prolon reviews, you are sure to lower calorie intake without starving yourself.
Lose 10 pounds Tip #4: Reduce Bloating
When we think of excess weight, it’s almost always about excess fats. However, sometimes, the number you get on the weighing scale is due to your body retaining excess water and gas. Bloating is when your body holds excess water and gas.
Some foods such as canned food, carbonated beverages and frozen dinners cause bloating. Removing such foods from your diet can help speed up your weight loss journey. You can instead add healthy meal plans such as BistroMD or Balance by BistroMD to lose weight quickly.
Lose 10 pounds Tip #5: Eat More Slowly
Slow down while eating. Savor your meal. This is an effective technique to listen to your body for any feelings of fullness.
It’s a sure way to decrease the amount of food you consume.
Slow eating has been found to reduce calorie intake by approximately 10%.
It has also been shown to increase water consumption. Research shows that if you eat slowly, your body is stimulated to produce hormones responsible for the feelings of fullness in the body.
Tips:
- Take smaller bites
- Avoid distractions such as TV, books or phones while eating. Just focus on eating
- Drink plenty of structured water while eating
- Chew ten times before swallowing.
Lose 10 pounds Tip #6: Add Lean Protein
Lean proteins are effective in building muscles. Besides, proteins help you feel fuller faster and for longer.
If you eat enough lean proteins, it helps you cut excess carbs easily.
Simply put, a protein-rich diet prevents overeating and also speeds the burning of calories.
Lose 10 pounds Tip #7: Do high-intensity Cardio
High-intensity cardio involves periods of intense cardio activities, followed by periods of rest. High-intensity cardio makes weight loss sustainable.
A study found out that people who did high-intensity cardio thrice a week lost more weight over 15 weeks than those who did steady exercises.
Steady exercises are a type of activity where the same heart rate and muscle movement is maintained throughout the workout.
However, everyone should consult with their doctor before getting into high-intensity cardio. And if
Lose 10 pounds Tip #8: Cut Down on Carbs
Your target for weight loss is getting a dedicated low-calorie dieting plan. And in whatever you settle for, it should always be low on carbohydrates.
A low carb diet will help you lose several pounds over a short time. Actually, people who cut down on overall carbs intake noticed immediate and long-term attainment of weight loss goals.
Factors that Affect Shedding Weight
We are all unique human beings with distinct genetic variations.
Our genes impact heavily on weight loss (2). Therefore, both rapid weight loss and slower weight loss are regulated by our bodies but accelerated by activities we get involved in.
Our genes impact our:
- hormones
- insulin sensitivity
- usage of glucose
All these will impact the speed at which you lose weight.
Lifestyle Factors that Impact Weight Loss
To lose weight, there must be a calorie deficit. This means that you have to lose more calories than you take in. Here are some lifestyle choices that will determine how long it will take you to lose 10 pounds.
Quality and quantity of sleep
No doubt, sleep deprivation will prolong the time you will take to lose 10 pounds.
Poor sleep affects the production of your body hormones. If you deprive yourself of sleep, you will have a hormonal imbalance. A hormonal imbalance is a sure way to slow down a gradual weight loss. Ensure you have enough sleep.
Medication
If you are under any medication, you may take longer to lose 10 pounds. What you need to know is, all prescription medications are different. But in a way or another, they affect the amount of time it takes to lose weight.
Some of the medication that will prolong how long weight loss occurs include:
- birth control pills
- antihistamines
- antidepressants
- beta-blockers
- steroid medications
The side effects of these medications, in fact, involve weight gain, especially belly fat. This is because they slow the metabolism rate.
Stress
Did you know that your mental health plays a massive role in your shedding of excess fat?
If you are chronically stressed, you might shed weight slower than it actually should be.
The stress hormone cortisol slows down efforts to burn fat. If you want to lose weight faster, find ways to manage stress. You need to follow biohacking stress management tricks that encourage fat loss include:
- meditation, maybe with the help of meditative headsets like BrainTap, SleepPhones, or Muse headband.
- regular exercising
- magnesium supplementation like Bioptimizers
- reap benefits of structured water with the help of devices like Somavedic
- getting smart sleep with smart mattresses
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FAQ
Weight loss is a journey everyone wants to succeed in. Unfortunately, many people end up getting disappointed, and our search histories end up flooded with searches in line of ‘ how long does it take to lose 10 pounds’.
We answer some FAQs below to shed more light on the issue of how long it will take to lose 10 pounds
How Long does it take to lose 10 pounds?
We hate not to give you a definite number, but everybody is different. Therefore, there is no exact answer to this. Your genetics and lifestyle choices will determine how long it takes to lose 10 pounds.
However, to give you an average, most people take 8-10 weeks to lose 10 pounds.
Can I Lose 10 Pounds in One Month?
Yes, it’s possible to lose 10 pounds in a month. With the right diet plans and muscle training, and maybe a favor from your genetics, you can lose 10 pounds in a month. But this is not something that will happen every other day.
However, in most cases, if you lose weight this rapidly, it’s just excess fluids, and not excess fats.
Is a 10-pound weight loss noticeable?
This is two-way traffic.
If you are carrying lots of excess weight, losing 10 pounds may not show. However, for middle-sized people, it may show. But, losing 10 pounds is a significant fit for your health. You may notice benefits such as improved metabolic syndrome and reduced hypertension risks.
However, shedding 10 pounds is not as big as going several sizes down in clothing.
Final thoughts
Voila, now you are on the know. We are assured that the weight loss FAQ ‘how long does it take to lose 10 pounds’ is well answered here.
You need to appreciate that we are all different human beings, and therefore the weight loss process will be different for every one of us.
But still, we can alter lifestyle factors to help speed up the weight loss process.
We all want to shed the excess fats in the shortest time possible.
With the right weight loss plan, you will shed the excess fats in no time. And you will keep it away for good.
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Sources:
1 https://www.healthline.com/nutrition/lose-10-pounds-in-a-month
2 https://www.healthline.com/nutrition/lose-10-pounds-in-one-week