Is Losing 10 Pounds in a Month Realistic—or Even Safe? A Doctor and Trainer Weigh In
Women's Health
February 25, 2026
AI-Generated Deep Dive Summary
Losing 10 pounds in a month is often seen as an ambitious goal, but experts caution that it may not be realistic or safe for most people. Dr. Michael Glickman, a board-certified family medicine physician specializing in obesity, explains that while aggressive weight loss can lead to short-term results, it also increases the risk of health issues like gallstones and sets the stage for regaining lost weight. He recommends aiming for a safer pace of 1-2 pounds per week.
Factors such as starting weight, genetics, nutrition, activity level, and stress play significant roles in determining how quickly someone can lose weight. For most individuals, achieving a 10-pound loss within a month is challenging and often unsustainable. Dr. Glickman emphasizes the importance of listening to your body and setting achievable goals that prioritize long-term health over quick fixes.
Experts suggest adopting a holistic approach to weight loss, focusing on sustainable changes rather than extreme measures. This includes incorporating regular exercise, such as daily walks, into your routine. Exercise not only burns calories but also improves mood and reduces inflammation, contributing to long-term weight management. Additionally, prioritizing sleep is crucial, as poor sleep can disrupt hunger hormones and lead to overeating.
Maintaining a balanced diet rich in whole foods and minimizing processed items is equally important. By combining healthy eating with consistent physical activity and stress reduction techniques, individuals can create a foundation for steady and safe weight loss. These approaches not only promote gradual progress but also foster habits that support overall well-being.
For readers eager to achieve their fitness goals, understanding the importance of pacing is key. While rapid weight loss might seem tempting, focusing on sustainable methods ensures better long-term success and reduces the risk of health complications. By embracing a comprehensive strategy that includes nutrition, exercise, sleep, and stress management, individuals can work towards their weight loss objectives in a safe and effective manner.
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Originally published on Women's Health on 2/25/2026