weight loss concept

How long does it take to lose 10 pounds?


How long does it take to lose 10 pounds?

It takes a little over 5 weeks or 10 weeks about 2 months, to lose 10 pounds on average. This is the recommended rate at which you should lose weight, 1 – 2 pounds a week.


Remember, no matter how big or small your goal might be. That is, be it to lose 50 pounds or lose 10 pounds. The principles of weight loss remain the same. You need to create a calorie deficit, eat less than your body requires to lose weight. Experts recommend a moderate calorie reduction of 500 – 1000 calories daily to lose 1 – 2 pounds. You can lose 10 pounds in 10 weeks, about 2 months, by losing one pound every week. Or better yet, speed it up and lose 10 pounds in 5 weeks, a little over a month by losing two pounds weekly.


However, keep in mind that how fast you lose weight varies from person to person due to factors such as; age, gender, height, lifestyle, and weight. While the general expectation is that you will lose 10 pounds in 5 – 10 weeks, others might lose it faster/slower due to these factors.

weight loss concept

Can you lose 10 pounds in a month?

Yes, it is possible to lose 10 pounds in a month. Losing this amount of weight in a month requires you to lose about 2.5 pounds per week. While it might be a little over the recommended rate, it can be done safely.


The first step is to create a calorie deficit to jumpstart the weight loss process. It takes a calorie deficit of 3500 calories to lose 1 pound. Double it to 7000 calories to lose 2 pounds. That means you need a deficit of 8750 calories to lose 2.5 pounds weekly. This comes down to about 1250 calories daily. For best results, combine the right diet plan with exercise to achieve this reduction. Start by reducing your daily calories. Adults need approximately 2000 – 25000 calories to maintain their weight. A moderate reduction of 650 calories leaves enough for you to survive on without feeling deprived.
If you find it hard to reduce your calories, consider intermittent fasting schedules such as OMAD or alternate-day fasting. With OMAD, 23-hours of fasting, followed by a 1-hour eating window or one big meal. Alternate day fasting, on the other hand, calls for 36-hour of fasting. This means you go without food for about 3 – 4 days every week with alternate-day fasting. These schedules work well for weight loss due to their prolonged fasting periods. This way, you can remain a calorie deficit to lose 10 pounds in a month. Next, exercise to burn off extra calories. On average, you can expect to burn at least 200 calories with an intense exercise session of 30-minutes. Extend it to 90-minutes daily, and you will have successfully burned off the extra 600-calories
weight loss concept

How much weight can I lose in 30 days?

Expect to lose about 4 to 8 pounds in 30 days on average. This is in line with what health experts recommend, a slow and steady weight loss of about 1% of your total body weight or  1 – 2 pounds every week.


However, keep in mind that this might vary from person to person as to how quickly you lose is influenced by factors such as; your starting weight, age, gender, height, and lifestyle. A person weighing 250-pounds, won’t lose the same amount of weight in 30 days as someone weighing 155-pounds. The same goes for lifestyle. A person with a sedentary lifestyle with a desk job will not lose weight at the same rate as some who exercise daily with a job that requires them to walk around all day.


How long does it take to lose 10 pounds? Final thoughts

It takes 5 to 10-weeks to lose 10 pounds. This means a little over one month or two months to lose this amount of weight. This is the healthy rate at which most experts recommend that you aim to lose weight.