weight loss concept

how much weight can you lose in 10 weeks


How much weight can you lose in 10 weeks?

On average, expect to lose 10 – 20 pounds in 10 weeks. It is a safe amount for most people to lose in 10 weeks. It’s also in line with what most experts recommend.


With a daily calorie deficit of 500, expect to lose 10 pounds in 10 weeks. Double the effort to a  daily calorie deficit of 1000 to lose 20 pounds in 10 weeks.


However, keep in mind that these numbers can vary from person to person. Several factors affect how fast you lose weight. These include factors such as; activity levels, age, height, gender, and weight.


A person who weighs 230 pounds, for example, might lose more weight in 10 weeks when compared to another who weighs 100 pounds. In the same way, a person who stays active and exercises daily will not lose the same amount of weight s another with a sedentary lifestyle with little activity.


While you can certainly lose more weight in 10 weeks, resist the temptation of losing weight using extreme measures. Measures such as severely restricting your calories or exercising for too long are not recommended. While these measures can help you lose more weight in 10 weeks, they’re not sustainable long-term. As a result, you’re more likely to gain all the weight back.

weight loss concept

Understanding weight loss.

Weight loss occurs when you eat less than the body needs. This results in a calorie deficit that forces the body to tap into stored fat. It takes a calories deficit of 3500 to lose a pound of fat.


Most experts and the CDC (center for disease control and prevention) recommend you lose about 1 –  2 pounds a week. It is a safe amount for most people to lose and can be achieved with diet or exercise.


We know that most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, to lose weight in 10 weeks, you have to eat less. Aim for a moderate calories reduction of 500 – 1000. This way, you still have plenty of calories to survive on.


Start with small changes such as; reducing your intake of empty calories or junk food. These foods are high in calories with little nutritional benefit. Reduce how much of these foods you eat daily or cut them from your diet.


Consider portion control to help you reduce your calories. We tend to overestimate how much we need to eat. Use simple tips such as serving your food on smaller plates or bowls.

healthy plate of food

Eat better to lose weight in 10 weeks.

Focus on eating more nutrient-dense foods to make up for the reduced calories. These include foods such as; vegetables, fiber, complex carbs, and protein. These foods are great for weight loss as they keep you full for longer. Start your day with a high-protein smoothie or eggs, and you’ll notice a reduced appetite throughout the day.


High-fiber beans, peas, or lentils are just as effective at keeping you full for longer. Also, they’re very budget-friendly. Have them for lunch or dinner. Choose lean cuts of meat, poultry, or fish for your protein.


Lastly, add vegetables to all your meals to increase volume and improve satiety. Vegetables such as; kale, spinach, broccoli, Brussel sprouts are low in calories. You can enjoy a serving or two without having to worry about extra calories.

woman exercising

Exercise to lose weight in 10 weeks.

Healthy adults should spend at least 150 – 300 minutes exercising weekly. Focus on workouts you love doing. This way, you’re more likely to be consistent and exercise often.


Alternate between cardio and weight training exercise for best results. Cardio exercises such as; swimming, volleyball, running, and rowing help burn calories. Strength training exercises such as; squats, deadlifts, planks, and lunges help build muscle. The more muscle you have, the better your metabolism as you burn more calories.


How much weight can you lose in 10 weeks? Conclusion

Generally, expect to lose 10 – 20 pounds in 10 weeks. It is a healthy amount to lose in 10 weeks. It’s also in line with what experts recommend most people lose in 10 weeks.