In all seriousness—dropping 10lbs in a month is absolutely doable… if you’re ready to lock in, simplify the process, and commit.Will it all be body fat? That depends on your starting point and how dialed-in you are. If you're within 50lbs of your goal weight, odds are it’ll be a mix of fat, water, and glycogen. That’s not a bad thing—it’s just how the body works. The goal is to build momentum and set yourself up for long-term success, not chase a number at any cost.
1. Set a Tight Daily Routine
I’d wake up at the same time every day and lock in three anchor habits:
- A morning walk or movement session
- Consistent meal times
- A hard stop on eating by 8PM
Why? Because structure creates momentum. Without a routine, it’s too easy to let a long workday, stress, or family life derail your goals.
2. Track Everything I Eat (But Keep It Simple)
No fad diets. No cutting out entire food groups. Just basic tracking. I’d use MyFitnessPal or MacroFactor to:
- Set a modest calorie deficit (~500/day)
- Hit 1g of protein per pound of bodyweight
- Keep carbs and fats flexible, but clean
What I’d Eat: Keep It Boring, Keep It Consistent
My breakfast wouldn’t change—because it works. I eat the same thing almost every day:
- 4–5 eggs
- A scoop of kimchi (fermented foods are great for the gut)
- Fruit (it's summer so I'm going peaches or berries )
- Oatmeal (1/2 cup - 1 cup) fruit goes on the oatmeal
- Black coffee
It’s high in protein, supports digestion, and gives me clean energy for the day.
Lunch and dinner?
Simple formula:
- Protein + Vegetables,
- Add a grain (like rice or potatoes) if I trained that day.
- If I didn’t work out, I’d skip the grain and keep it lean and green.
Snacks?
Only if needed—and always high-protein:
- A protein shake
- Beef jerky
- An Oikos 25g protein yogurt
- Fruit (berries or apples)
Keep it high protein and low drama
3. Train 4 Days per Week — Minimum
I’d lift 3–4 times per week, focusing on big movements: squats, presses, pulls, and carries. If I didn’t have a program, I’d join a class or follow a proven strength and conditioning plan (yes, like we offer here at Durable).
Conditioning? I’d finish 2–3 of those workouts with short, intense finishers—bike sprints, sled pushes, or EMOMs. Think 12–15 minutes of focused intensity, not an hour of punishment.
4. Walk 8–10K Steps a Day
Lifting is essential—but walking is the cheat code for fat loss. It doesn’t beat you up, it helps regulate hunger, improves recovery, and it adds up in a big way over the course of a month.
I’ll be honest—I never used to walk. If it wasn’t high-intensity, I didn’t think it counted. But fortunately, my fiancée Lindsay showed me the light. Now, walking is something we do together most days. It’s not just about the steps—it’s a chance to connect, talk, and get outside.
If you’re looking for a simple, sustainable edge, start walking. It matters more than you think.
5. Cut the Alcohol. Period.
If I wanted fast results, the drinks would go. Not forever. Just for 30 days. Alcohol is sneaky—it ruins sleep, slows recovery, and adds empty calories fast.
I’d treat this like a job. One month of commitment for results I can build on.
6. Sleep Like It’s My Job
The fastest way to sabotage fat loss? Stay up late scrolling your phone, skip sleep, and let your hormones run wild. Poor sleep increases cravings, slows recovery, and tanks your energy.
I’d aim for 7–8 hours a night and stick to a consistent bedtime—even on weekends.
One tool I like is the 3-2-1 rule to wind down at night:
- 3 hours before bed – no more food
- 2 hours before bed – stop working or engaging in mentally stimulating activities
- 1 hour before bed – shut off all electronics/screens
It sounds simple, but stacking good nights of sleep can make or break your progress—especially when you're in a fat loss phase.
7. Stay Accountable
Even as a coach, I do better when someone’s watching. I’d check in with a coach or partner weekly. I’d measure progress by weight, photos, energy, and how clothes fit—not just what the scale says.
Final Thoughts
Losing 10lbs in a month isn’t about perfection—it’s about consistency.
If I were doing it, I wouldn’t try to be perfect. I’d be predictable. I’d stack simple habits, eat like an adult, train like a pro, and protect my routine like it’s my most valuable asset.
You don’t need more information—you need a plan and accountability. If you're ready to stop spinning your wheels and want to see exactly how this looks for you, let’s talk.
Reply Back "Routine" if you're interested in a game plan
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coach Scott
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