You meet up with an old friend for lunch. And you can’t help but notice how great they look. Healthy. Vibrant. In a word: amazing.
“Oh, it’s this new eating plan I’m on,” they reply. “I only started it three weeks ago and the results are amazing. You should try it!”
And that’s all it takes. A few emphatic anecdotes from an old friend and you’re on board. So, you buy the cookbook. You buy the meal plan. You download the app.
You’re ready for a change.
And for a few weeks, you’re doing great. You’re dropping pounds like it’s nobodies business and you can finally slip into those old jeans from four years ago.
But all too soon, you hit a weight loss plateau. Frustrated, you let some of your newfound habits slide. And the weight trickles back, pound by nefarious pound.
You find yourself right back at square one. And such is the plight of the yo-yo diet.
If you’re wondering how to lose weight in a month and keep it off? Well, we’ve got some top-notch resources for you.
We’re going to explore how many pounds you can feasibly lose in a month alongside the three golden rules of long-term weight loss.
Here’s how to lose weight in a month and actually keep it off.
How Many Pounds Can You Lose In A Month?
So, you want to know how to lose weight in a month.
Well, if you want to lose weight in 30 days, how many pounds can you expect to shed?
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Experts peg healthy weight loss rates at approximately 1 to 2 pounds per week.
But how much you lose depends on a variety of factors, including your current weight, food habits, and genetics. (More on that below.)
Some people are in a hurry to drop the weight. And when they say they’re in a hurry, they mean it. They’re looking for short-term weight loss solutions in the neighborhood of 10 pounds per week.
Maybe they’ve got an important event in a few weeks’ time. Maybe they’re trying to settle a bet. Who knows?
But the bottom line is: they want to look good and are willing to make sacrifices to get there.
And hey, to each their own. Everyone has their own reasons for wanting to lose weight.
But rapid, short-term weight loss is ineffective in the long run. And it can also be quite risky.
Now, to be clear, rapid weight loss isn’t in and of itself a health risk. But the methods we use to get ourselves there?
They can be downright dangerous.
Why are we so willing to go to extreme measures in the name of dropping a couple pounds? Are we really so prepared to exist on lemon, honey and cayenne pepper for days at a time?
Eric Edmeades, Author of Mindvalley’s WildFit Program, explains, “The first thing you need to think about is: what are the foods that my body evolved requirements for and how can I get enough of them?”
Long-term weight loss isn’t about radical dietary upheaval.
It’s about being honest with yourself about what your body truly needs.
Is it possible to lose 10 pounds in a month?
To lose 10 pounds in a month, you’d need to lose approximately 2.5 pounds per week.
And this falls in neatly with the healthy weight loss rate of 1 to 2 pounds per week cited above.
It’s absolutely possible to lose 10 pounds in a month. But if you’re looking to learn how to lose weight in a month and actually keep it off?
Well, that could be a different story.
How long will it take me to lose 10 pounds?
Say your weight loss goal is to lose 10 pounds.
Now, naturally, you’re wondering:
“How long will it take me to lose 10 pounds? Do I need to commit for a few weeks? A few months? A year?”
Well, turns out, the rate at which you lose weight depends on a number of factors, including:
- Sleeping habits
- Eating habits
- Exercise habits
But no matter your personal circumstances, rest assured that it’s entirely possible for you to nail those weight loss goals.
As Eric Edmeades says:
Our experience of life is up to us.
How can you get a flat stomach in a month?
Now, here’s an intriguing question. What if your health goals don’t revolve around losing a set number of pounds?
What if what you really want are results you can see in the mirror?
Googling “how to get a flat stomach” is something we’ve probably all done at one time or another. Unless you’re Ryan Reynolds, or something. (Seriously, how does he do it?)
Well, the good news is, the same strategies that apply to losing weight apply to toning up that tummy.
The abs we all long to see are a set of muscles that line the front of our torso between the hips and chest. And if you think 100 crunches a day will do the trick, think again.
Because the hard truth is this: you can’t outrun your fork.
Everyone has abs. But the problem is that most of us can’t see them because they’re sitting under a layer of fat.
So, to get a flat stomach, you need to shed fat from your mid-drift. And no, spot training isn’t the solution.
You’ll need to lose weight from your entire body to start revealing that six-pack.
And here’s how to get it done.
How To Lose Weight In A Month: 3 Golden Rules Of Long-Term Weightloss
So you want to know how to lose weight in a month? Let’s take it a step further.
Here’s how to lose weight in 30 days and actually keep it off. For good.
These are the three golden rules of long-term weight loss.
1. Eat a naturally evolved diet
You want to lose weight and not worry about gaining it back?
Start eating a naturally evolved diet.
Now, what do we mean by naturally evolved diet?
We’ll let Eric Edmeades explain this one:
The more closely a species adhere to their natural evolved diet, the healthier that species will be. Recognize that as a member of homo sapiens, there are some specific nutrients that you need.
Boom. That’s it, really. You need to eat what the human body was designed to eat.
Was the human body designed to eat Cheetos? Not really.
Was it designed to consume an entire case of Diet Coke in a weekend? Nuh-uh.
The human body has specific nutrient requirements that so many of us are missing. And that’s a result of the quick, pre-packaged, empty foods we’re surrounded by on a daily basis.
We are addicted to empty calories. This is the captive diet.
We need to return to our wild diet.
The diet we evolved to eat before we Twitter and Teslas and DoorDash.
But what does that look like?
Well, Eric Edmeades explains that the wild diet consists of eating whole, unprocessed foods, with an emphasis on lean proteins, healthy fats, and plenty of fresh fruits and vegetables.
If it sounds straightforward, that’s because it is.
So, start choosing whole foods that better reflect the naturally evolved diet and you’ll be well on your way to long-term weight loss.
2. Exercise daily
Here’s another straightforward one: exercise.
Now, exercise isn’t the one-stop-shop for all things weight loss. And that’s why it’s number two on this list.
- Improved mood and cognitive function
- Reduced anxiety and depression
- Increased metabolism
- Increased muscle mass
- Improved cardiovascular health
- Increased energy
- Reduced risk of chronic disease
Exercise can help take your weight loss journey to greater heights. If you’re willing to stick with it.
So, create a daily routine that factors in some movement. Walk or bike to work. Take the stairs. Join a gym. Try a new sport.
Essentially, get moving and aim to break a sweat at least once a day.
3. Get adequate sleep
Many people embark on a weight loss journey with the best of intentions. But they remain unaware of the small daily habits that could be quietly sabotaging their efforts.
It’s no secret that we’re a chronically overworked society. Many of us aren’t getting adequate sleep.
But it turns out a little less shut-eye could have worse consequences than a little mid-morning sluggishness.
In fact, studies show that less sleep can actually contribute to weight gain and retention.
All the more reason to hit the hay early, huh?
The American Academy of Sleep Medicine and Sleep Research Society recommends that adults get at least seven hours of sleep a night. And to ensure you’re getting some quality z’s, download a sleep tracking app to track your progress.
Instilling these three golden rules of long term weight loss won’t just help you lose weight in a month. They’ll help you lose weight, keep it off, and become the healthiest version of yourself possible.
So, which of these weight loss tips are you ready to try first?