Meal Plans for Weight Loss

Lose 10 lbs in One Month the Natural Way!

urlCan you really lose 10 lbs in a month?  Absolutely!  But, it does require focus, determination, and commitment.  Many guides on losing 10 lbs in a month require that you count calories.  Yes, calorie counting will work, but it’ll also drive you insane and is not practical.  Believe me, I counted calories for about 8 years, which lead me to become obsessed with food… which lead to binges, etc.  Now, I never count calories, and I can not explain to you how much better I feel (especially mentally) now that my mind is free to live life without having to constantly think about food and how many calories I’ve eaten that day.  I listen to my body’s internal cues and eat organic, whole foods 90% of the time.  Not only am I still thin, but I also feel better in every area of my life!

The reason I’m saying this is because I do not want you to become obsessed with losing weight.  If you follow the 5 steps below, you will lose weight (maybe even more than 10 lbs in a month), but at the same time, you’ll also learn how easy it is to incorporate these 5 steps into your daily lifestyle and never have to worry about “losing 10 lbs in a month” ever again!

Lets get started…



Drink 3-4 quarts of clean liquid per day.  Many times when we think we’re hungry, we’re actually just dehydrated.  When you wake up first thing in the morning, drink 1 quart of water, organic fresh juice (from your juicer), or lemon water.  At night, we go about 7-9 hours without ingesting any liquid; therefore, upon waking, we’re usually slightly dehydrated.  So, by drinking 1 quart of clean liquid upon waking, you will eliminate any dehydration and, therefore, eliminate any false hunger signals.  Additionally, drinking a quart of clean liquid upon waking will decrease your appetite throughout the entire day.  You’ll also notice a whole host of health benefits by doing this:  better mental clarity, more energy, weight loss, better skin, etc.

Drinking plain water can get boring, so here’s a list of approved liquids that can count towards your 3-4 quarts of liquid per day:

–   Filtered water
–   Fresh Organic Juice (juiced from fresh produce w/ a juicer)
–   Water infused with flavors (lemon, lime, berries, etc.) NO artificial       flavors



If you really want to lose weight quickly, then start replacing one meal a day with a fresh green juice made from a juicer or a green smoothie made in a blender.  To lose weight even more quickly, the meal you should replace with a juice or smoothie is dinner.  But, if replacing dinner is impossible, then you will still benefit from replacing breakfast or lunch.  Drinking at least one green juice or smoothie per day will also help you detox your body while replenishing nutrients which, in turn, will help you lose weight quicker.

Serving Size:
Green Smoothie – 16 oz
Green Juice – 24 oz

For guide to Green Smoothie, click here.
For guide to Green Juice, click here.





Did you know that anytime you ingest toxins whether through food, air, water, etc, your body stores those toxins into fat cells to protect your body’s organs.  Your body wasn’t designed to recognize lab created foods, toxins, artificial flavors, pesticides, preservatives, etc.  So, if you want to lose fat, you must stop putting the same foods that created the fat cells in the first place into your body!  AKA Eliminate ALL processed foods.  This includes using as much organic produce as possible.  Conventional produce is sprayed with pesticides, which are still recognized in the body as toxins.

Simply put:  Eat foods as close to the way God made them as possible.





To lose 10 lbs in one month, you must do at least 30 minutes of intense cardio 4-5 times per week.  Instead of just walking or jogging, do something that challenges your cardio capabilities.  Here’s an example of a treadmill cardio routine:

5 minutes – speed walk
5 minutes – jog

(repeat this 4 times)
2 minutes – sprint
2 minutes – speed walk

4 minutes – walk/cool down

Total: 30 minutes

You should be sweating after this workout.  If not, increase your speed.




Intuitive eating basically means learning how to listen to your body – eating when your really hungry and stopping when your satisfied (not stuffed).  Intuitive eating has truly changed my life!  I no longer count calories, eat at specific times, measure food, etc.  Once you learn how to truly recognize your body’s hunger signals, you’ll be surprised at how much less you eat.  The first week I started eating intuitively, I lost a whole inch in my waist.  Here are a few tricks to help you incorporate intuitive eating into your life:

– Before eating, ask yourself “Am I really hungry or is this just a craving?”
– Drink a glass of water, wait 20 minutes, and see if you’re still hungry
– Recognize your real hunger signals… stomach growling, light headed, etc.
– Halfway through the meal ask yourself “Does this still taste good?” If not, stop eating.  Because if it no longer tastes as good as it did when you first started eating it, it usually means your body has had enough.
– I recommend the book titled “Intuitive Eating”… it changed my life.

*Honestly, most people could lose 10 pounds in a month simply by doing this one step: Eating Intuitively

8 Responses to Lose 10 lbs in One Month the Natural Way!

  1. Hi Kayla! Sounds great! Would I still be able to lose ten pounds without step two (replacing meal for drink) if I follow the rest well?

    • Yes, you can still lose weight without exercise but you won’t be gaining any muscle. So, I suggest going ahead and losing the weight during the 3 months and then adding in fitness when you can after that so you’re not just skinny but tone as well 🙂

  2. Hi Kayla,

    I just wanted to tell you that your blog/website is absolutely awesome! I’m a culinary college student so it gets difficult to maintain my weight but, your emails and information always remind me to stay on track. Please continue!

    • Aww thank you so much! I’m glad I can help. Good luck in culinary college (that’s exciting!). Feel free to email me anytime if you ever have questions or need suggestions. 🙂

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