How to Lose 10 Pounds in a Month – Achieving Permanent Weight Loss

Introduction and Overview
How the Diet Works
Diet Plan
Exercise Plan
Making the Weight Loss Permanent – You Are Here
Week 2
Week 3
Week 4
Maintaining/Continuing Weight Loss
Dieting Tips and Resources

As mentioned previously, you will only keep off the 10 pounds you lost in a week if you avoid carbs. This is great if you want to look great for a single day, but if you want to keep those 10 pounds off even if you decide to eat a large cheese pizza for yourself, we will need to continue on with the program for 3 more weeks.

Lose 10 Pounds

You can lose 10 pounds by avoiding carbs for a week, but if you want to make the weight loss permanent it will take a bit more work.

Just as losing 10 pounds of scale weight in a week takes careful precision, so does losing 10 pounds of pure body fat in just a month’s time. Over the next few weeks, we will continue to tweak the exact amount of macronutrients and calories in the diet to maximize fat loss.

Each week will be different than the last in order to keep the body’s fat-burning capacity at its peak. However, be sure to remember your exact week-1 daily diet plan, as we will be using those numbers as the basis for the following weeks.

Tweaking the plan on a weekly basis is necessary to maximize fat loss for a variety of reasons.

The Science of Burning Fat – How to Lose 10 Pounds in a Month

Calories in, calories out is important, but there are indeed other factors to consider when it comes to rapidly losing fat:

  • The logistics of burning fat. Fat is not automatically burned by the body for fuel. The fact is that fat has to be moved from your fat cells and then shuttled to your muscle cells before it can be used for energy. This is not a simple process and there are a variety of processes which may block fat transport. Our diet plan accounts for this.
  • Getting the body to use fat for fuel. Our exercise and diet plan outlined in the next few articles encourages the body to use fat for fuel and spare muscle mass.
  • Having enough energy to not only survive for the month but being able to perform during your workouts is important as well. Low-carb diets are great in the short-term, but introducing some carbohydrates into the diet and restoring muscle glycogen can speed up the metabolism, promote muscle retension, and improve satiety. This is build into weeks 2-4 as well.

For these reasons, I strongly recommend following the plan outlined over the next several articles if you plan on continuing dieting for the full month. Instructions for dieting beyond a month’s time can be found further down the page as well.

Scroll down for the exact details on how to lose 10 pounds in a month!


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