A person can lose 10 pounds in a month by eating fewer calories than they use each day. A 3,500-calorie deficit over a week results in roughly one pound of weight loss, and it is generally healthy to lose up to three pounds per week, according to WebMD. However, in order to prevent potential medical complications, one should never restrict their caloric intake to less than 1050-1200 calories per day, unless directed to do so by a qualified physician.
People who weigh more can safely lose more weight per week, and at the beginning of a diet change, up to five pounds can be lost through water weight. Limiting sodium and starch intake quickly results in a loss of water weight. Counting calories to ensure a daily deficit is helpful for weight loss, and a food journal that keeps track of calories keeps the dieter accountable. A large amount of vegetables added to a diet helps fight off hunger with low-calorie, filling foods. Avoiding liquid calories, such as soft drinks and alcohol, also helps keep the calorie deficit.
Another way to create a deficit is making exercise a daily routine. A pedometer encourages walking by keeping track of steps taken, making it easier to stay active. Mixing cardio and strength training exercises creates the best results. Roughly an hour of exercise per day burns more calories than a sedentary day, so it is easier to create a deficit without severely restricting food choices.