Is it possible to lose 10 pounds per month from 160 pounds

It is possible to lose 10 pounds per month from 160 pounds, but it needs to be achieved through scientific dietary control and regular exercise. Rapid weight loss may be accompanied by muscle loss or metabolic decline risks.

Healthy weight loss requires ensuring that daily calorie intake is lower than expenditure. It is recommended to reduce refined carbohydrates and high-fat foods, and increase intake of high-quality protein and vegetables. Adopt low oil cooking methods such as steaming and boiling to avoid frying and excessive processing of food. Three main meals and two low sugar fruit or nut snacks can be arranged daily to prevent overeating caused by excessive hunger. Engage in aerobic exercise four or more times a week, such as brisk walking, swimming, or cycling, for at least 30 minutes each time. Combining resistance training two to three times a week helps maintain muscle mass and prevents a significant decrease in basal metabolic rate due to rapid weight loss. A very low calorie diet or excessive exercise may lead to adverse reactions such as hypoglycemia and fatigue, and some individuals may experience menstrual disorders or hair loss. Those with basic diseases such as hypertension and diabetes need to adjust the weight loss program under the guidance of doctors. People with a large body weight base should pay attention to protecting their knee joints and avoid high impact sports such as running. They can prioritize elliptical machines or water sports. During the weight loss period, daily monitoring of weight changes is necessary. If there is a weekly weight loss of more than 1.5 kilograms, it is necessary to adjust the diet and exercise plan in a timely manner. The weight loss process requires maintaining a daily water intake of at least 2000 milliliters, and adequate sleep helps regulate the balance of leptin and ghrelin. It can record diet and exercise logs for easy identification of areas that need improvement. When encountering a plateau period, you can try adjusting the exercise mode or moderately increasing the protein ratio. It is recommended to control the monthly weight loss within 5% of body weight to avoid skin sagging and malnutrition. Maintaining a balanced diet and exercise habits over the long term is essential for achieving stable weight maintenance.