how much weight can you safely lose in 10 months

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How much weight can you safely lose in 10 months?

On average, expect to lose 40 – 80 pounds in 10 months. It is a healthy amount to lose in 10 months for most people. It’s also in line with what most experts recommend for safe weight loss.

With a daily calorie deficit of 500, expect to lose 40 pounds in 10 months. Double it to a daily calorie deficit of 1000 to lose 80 pounds in 10 months.

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

A person, who stays active and exercises daily, for example, will not lose the same amount in 10 months as another with a sedentary lifestyle.

In the same way, a person who weighs over 300 pounds will not lose the same amount of weight in 10 months as another who weighs less. The heavier persons burn more calories as their energy needs are much higher.

While it is possible to lose more weight in 10 months, it is not recommended. Losing weight at the recommended rate is not only good for your health but also increases the likelihood of keeping it off for good.

Lose weight safely

Weight loss occurs when you consume fewer calories than the body needs. It results in a calorie deficit forcing the body to tap into stored fat. It takes a calories deficit of 3,500 to lose a pound of fat. Most experts recommend you lose 1 – 2 pounds weekly. You can achieve this by eating less or exercising more.

You have to eat less to lose weight in 10 months. Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling deprived.

You don’t have to change all aspects of your diet either. Start with small but meaningful changes such as; cutting out junk food and other empty calories. These include foods such as; sugary drinks, cakes, cookies, pastries, fried foods, ultra-processed snacks, and alcohol, especially beer.

These foods are high in added sugar or other additives that only increase your appetite. Eliminate them from your diet to lose weight in 10 months.

You can also consider portion control to help you reduce your calories. Use simple weight loss tips such as filling half your plate with veggies before adding protein or carbs to avoid over-eating. Or better yet, serve your food on a smaller side plate instead of using an oversized dinner plate.

Eat better to lose weight.

Focus on eating more nutrient-dense foods to make up for the reduced calories. Eat more vegetables, protein, fiber, and complex carbs. These foods are great for weight loss as they reduce your appetite.

Start your day with high-protein eggs, and you’ll notice a reduced appetite throughout the day. Diets rich in protein are not only filling but also boost your metabolism. Choose lean cuts of meat, fish, or poultry as your protein.

High-fiber foods such as; beans, peas, and lentils are also just as filling. Enjoy them for lunch or dinner. Besides, they’re cheaper and a great alternative for anyone looking to eat healthy on a budget.

Vegetables such as; spinach, broccoli, and kale add volume to your meal. As they’re low in calories, you can enjoy an extra serving or two to improve satiety.

Also, use weight loss tips such as meal prep to eat better. Buy your groceries over the weekend and prep all your food for the coming week.

Do cardio and lift more weights.

It is recommended that healthy adults spend at least 150 – 300 minutes exercising weekly. It is not only good for your heart but also for weight loss.

Alternate between cardio and weight training for best results. Cardio exercises such as; jumping rope, swimming, or running burn calories fast. Weight training exercises such as; squats, deadlifts, and lunges build lean muscle and boost your metabolism.

Focus on workouts you enjoy doing. You’re more likely to be consistent this way.