How To Lose 10 Pounds in 1 Month & Keep it Off!

How To Lose 10 Pounds in 1 Month!

How to Lose 10 pounds in 1 month Is searched over 1000 times on Google per month? That is a big number and goes to show the state of our society’s health and well being! But I am here to tell you that 10 pounds is easily achievable and this post will give you the roadmap to reaching your weight loss goals.

Are You Able To Lose Weight Fast?

My answer to the question is, of course, you can lose weight fast. This can be achieved by losing 10 pounds in 1 month, 8 pounds in 1 week, etc. The issue becomes keeping it off and changing how we look at dieting.

We should all be searching Google for “How can I live a healthy lifestyle and be happy with the person I am.” Over the past year I have lost 35 pounds and managed to keep it off, yes I have gone up & down 5 lbs!

But, I have managed to stay the course by changing my lifestyle, what I eat, how often I work out and in the process of becoming a much happier person in my life.

The following post will bring you through my 6-month journey to losing 35 pounds with a step by step on how this can be achieved!

To be honest with you I lost 11 pounds in my 1st week, and if I can do it, you can too. So follow along with the process of my weight loss and see if this type of program would be for you.

My Introduction Into Crossfit

lose 10 pounds in 1 month

About a year ago, my sister introduced me to her new obsession, this thing called “Crossfit”, She would not stop raving about this new gym she had been working out.

Going on about the 30 pounds in 3 months she had lost as part of a new weight loss program called the “Biggest Loser”.

I know, I know! How original! Anyways, after seeing the success that my sister had, I was motivated to get involved in the program!

I had just lost 10 lbs in 2 weeks with the Red Tea Detox Program, and was looking to lose another 20-25 pounds! So I agreed to try the workout and see for myself what it was all about.

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My 1st Class

Wow! What a grind, the “class” was 50 minutes long and we completed 5 circuits at 10 minutes each.

I made it through without dying, the “newbies” in the class were warned beforehand not to go too hard! So I took that advice and throttled back 50% during the class. Best Advice Ever!

Workout Routine

Workouts consisted of cardio, weightlifting, box jumps, kettlebell swings, pull-ups, rope slams and much more, too many to list here! (BTW! That’s not me in the picture!)

How to lose 10 pounds in 1 month
Rope Slams! Fun!

The Pain! Oh, The Pain!!!

The next morning I did not think I would be able to walk again! I could barely get up or down the stairs, sitting on the toilet was a challenge and very painful!

Once again, my sister warned me that I would feel the pain! This was all part of the transformation and my body would adjust as I attended more workouts. Check out the video below! This will give you a small taste of what we would endure at the gym.

Just a taste of what is endured at the Gym! Get Inspired!

The Commitment!

I signed up for the “Biggest Loser” after my 1st workout! My sister had great success in the program, and that was enough reason to start the journey.

My money was paid, and I was unable to back out now! For the next month, I worked out three times a week, feeling better after each workout.

I was getting stronger while losing a few pounds in the process! The exercises became more comfortable on the body and I began having fun during the circuits, and the community of people that worked out at the gym was very supportive and helpful as to where the trainers.

Last Days of The Former Me!

My last days of beer, junk food, and being lazy was long over, and I was moving into the next phase of my journey.

I set a lofty goal of losing 25 pounds in 3 months. My confidence had grown to all-time highs, and I was feeling great about myself and was eager to start the Biggest Loser!

My Weight Loss Journey Into The Biggest Loser

The 1st day of “My Weight Loss Journey” in the “Biggest Loser”, was set on a Sunday morning at 8 am where a group of approximately 50 BLR’s gathered for a 3-month weight loss journey (torture).

The 1st of the 2-hour meeting was weighing in (237 lbs! Yuck!) having our photos taken (check out the photo below, oh my!) and we met our coaches that would be guiding us through this 3-month journey.

We received a binder that contained the entire program, I still reference the binder today for reminders and guidance!

The second hour was the 1st workout of BL, I am glad that I had already been at the gym the prior month as everyone was struggling to get through the circuits! I get it, that was me the month prior (I did warn the others about the pain they would feel the following day!).

lose 10 pounds in 1 month
Before 245 Pounds

Weekly BL Tasks

  • 1 – Biggest Loser Group Workout, weigh-in & discussion (Every Sunday).
  • 2 – 3 weekly Classes (workouts)
  • 1 weekly run (Working up to a 10 km run on the 13th week!)
  • 1 emotional eating / mental coaching session (the gym provided a nutritionist for the 3 months).
  • 4 litres of water DAILY for the 3 months (very important to drink the 4 litres daily!)

Snapshot of the Program

I am going to give you a short abbreviated week by week summary of my progress below.

Week 1:

The first week of “My Weight Loss Journey” started with the USANA Reset program. This consisted of 3 protein shakes and 2 snacks per day along with supplements and vitamins.

We had 5 specific snack options that we could select each day. For example 1 hard-boiled egg, 1 cup of veggies and 2 tbsp’s of hummus. This was one of the 5 snack options we could select. I found the first week on the reset to be the most difficult!

For the first couple of days without coffee, salt, carbs, etc. was a huge shock to the system, going without coffee for a week also caused headaches!

Goes to show how addictive caffeine is! USANA Reset is used to minimize your food cravings and reduce hunger for 3 months. I can say that it definitely reduced both the food and hunger cravings for a good 6-8 weeks.

Weigh in = 227 lbs Down 10 lbs (woooo hooooo!)

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Weeks 2 – 12:

Losing 10 pounds after the 1st week almost made up for the torture of the reset! I was attending four classes a week and running as expected and feeling great about myself after losing the initial 10 pounds.

The coaches handed out our diet for the remaining weeks of the program as follows:

Breakfast

Option 1 – 1 starch(oats)  + 1 whole egg and 1 cup of egg whites (my choice for the entire three months, I still have this every morning scrambled).          Option 2 – 1 cup plain Greek Yogurt with 1 tbsp chia seeds, 1 tbsp dry oats, 1 tsp cinnamon, and 1/2 cup blueberries.                                                                    One cup of coffee optional. (Awesome!)

Snack 

Protein Shake with water OR 1 cup greek yogurt (0% Plain) with 1/2 cup blueberries. (I preferred the yogurt and blueberries)

Lunch

7 oz of chicken or turkey with 2 cups of vegetables ADD 1 starch choice

*1 can of tuna or 7oz tofu to substitute chicken                                                        * Salad Dressing: Balsamic Vinegar or Lemon/Lime juice

Afternoon Snack

Protein Bar (Quest) or morning snack option. Cookie dough Quest bar in the microwave for 10 seconds is awesome!

Dinner

7 oz lean meat: (ground) chicken or (ground) turkey OR 9 oz of white fish (tilapia, cod) ADD 2 cups of vegetables

*Spices: use Mrs. Dash (hot sauce allowed)

Evening Snack

Protein Shake, In water (Essential after workouts for a good sleep and muscle repair)

General Rules:

  • DRINK 4L of water daily                                                                                               
  • Don’t skip any meals, take 3 hours between meals.                                             
  • Don’t eat anything that is not on the plan.

That was it for the next 11 weeks! It wasn’t all that bad! The gym provided us with a lot of recipes that fell into the meal plan above and they all tasted great! See a sample of the recipes below:

Cilantro Lime Turkey Burger!

Kim’s Healthy Crockpot Turkey Meatballs!

Healthy Chicken Recipe With Roasted Tomato and Red Onion!

Week 2 

  • Weigh In = 223,  Total Weight Loss = 14 pounds
  • Walk/Run 2 miles twice a week
  • Working out 4 times per week
  • Meal Plan followed

Week 3 

  • Weigh In = 221 Total Weight Loss = 16 pounds
  • Walk/Run 2.5 miles twice a week
  • Working out 4 times per week
  • Meal Plan followed

Week 4 

  • Weigh In = 218,   Total Weight Loss = 19 pounds
  • Jogging 2.5 miles twice a week
  • Working out 4 times per week
  • Meal Plan followed

Weeks 5,6,7 & 8 

  • Weigh In at the end of week 8 = 211,   Total Weight Loss = 26 pounds
  • Jogging 3 miles 3 times a week
  • Working out 4 times per week
  • Meal Plan being followed

Weeks 9 & 10

  • Weigh In at the end of week 10 = 208,    Total Weight Loss = 29 pounds
  • Running 3 miles 3 times a week
  • Working out 4 times per week
  • Meal Plan followed

Final Weeks 11 & 12

  • Weigh In at the end of week 10 = 204,    Total Weight Loss = 33 pounds
  • Running 4 miles twice a week, completed 10 k in 1hr 5 mins!!! Crazy!!
  • Working out 4 times per week
  • Meal Plan followed
  • Using MyFitnessPal app for maintenance (Highly recommend this app for calorie counting, meal planning, etc. it is free)
  • Currently using Runkeeper on my iphone to track progress. (also highly recommend this app).
lose 10 pounds in 1 month
Dave At 204 LBS

Summary

This is the best I have ever felt in my life aside from, of course, marriage and the birth of my 2 daughters!

I could not believe the transformation in my body, soul, and mind! If you were to tell me 3 months prior that I would be able to run a 10k without stopping and in a reasonable time, I would have said you were crazy!

This program has changed everything, I am in the best shape of my life and have more energy than ever before.

Seven months later and I have remained at the gym, kept the weight off and still feel great! It is still a daily challenge to stay the course! But ultimately, that is what makes you stronger in the long run!

Questions

If you have any questions about this program or need help on your journey? Please feel free to contact me and I will get back to you with an answer!

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