- 1 What to do to lose 10 pounds in a month
- 2 How does weight loss occur?
- 3 How fast should you expect to lose 10 pounds?
- 4 What to do to lose 10 pounds in a month
- 5 Diet changes to make
- 6 What not to do
- 7 Weight loss tips to lose 10 pounds in a month
- 8 How to lose 10 pounds in a month conclusion
- 9 9 easy ways to use to lose 10 pounds in a month
What to do to lose 10 pounds in a month
Losing 10 pounds means different things for different people. If you’re just getting started with your weight loss journey, it might be all the motivation you need. If you’ve been trying to lose weight and have hit a weight loss plateau, losing that last 10 pounds can feel like a lifetime achievement. No matter what your timeline is, it is possible to lose 10 pounds in a month. To be able to achieve this, your weight loss plan should focus on;
- Maximizing your diet for weight loss
- Burning more fat with weight loss exercises
In this article, we will help you figure out how to lose 10 pounds in a month and keep it off for good. We share the best weight loss tips to use, the best exercises to consider, and the best diet plans.
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How does weight loss occur?
In order to come up with an effective weight loss plan, you first need to understand how weight loss occurs. It all starts with the foods we eat. Foods supply us with energy and we measure this in terms of calories. So when we talk about calories in foods, what we’re talking about is how much energy the food will supply your body with.
Currently, the daily recommended calorie intake for an adult woman is 2000 calories just to maintain weight. So for an adult woman who wants to lose weight, they would need to eat 1500 calories, about 500-calorie less. However, if you consume more calories than your body needs, you will gain weight. This is the basic principle of weight loss.
How fast should you expect to lose 10 pounds?
Now that we know just how weight loss occurs, how soon should you expect to lose weight? You want to aim to lose at least 1- 3 pounds per week, that is according to a report by the national institute of health. Even though the goal is to lose 10 pounds in a month, it is important to do it in a healthy and safe way.
With this in mind, it is possible to lose 10 pounds in a month, if not more in 4-weeks. How much weight you lose will depend on the calorie deficit you are able to maintain. Someone with a 500-calorie deficit will be able to lose weight much faster than someone eating at a 200-calorie deficit.
What to do to lose 10 pounds in a month
1. Intermittent fasting
Intermittent fasting is not a diet per se but an eating approach that alternates between periods of eating and fasting. If you’re trying to figure out how to lose 10 pounds in a month and can’t stop eating, this plan might be for you. The most popular form of intermittent fasting is the 16:8 fasting diet that alternates between periods of eating and fasting. You fast for 16 hours and then eat within the remaining 8-hour period.
Intermittent fasting works for quick weight loss because it reduces the number of calories you consume drastically. I used the 16:8 fasting approach to lose over 20-pounds and it worked great for me. On a typical day, you either choose to miss either breakfast or dinner. To get started with intermittent fasting, you fast need to choose which plan to follow. There are 5-ways to do it;
- 16:8 Fasting diet
- Eat stop eat
- 5:2 fasting
- Warrior diet
- Alternate day fasting
2. Low-carb diets
Low carb diets such as the ketogenic diet and the Atkins diet have risen in popularity, thanks to the quick weight loss results they give. These diets focus on protein-rich foods and healthy fats while limiting carbs. This is a great way to reduce your appetite and boost metabolism for weight loss. In addition by limiting carbs, your body is forced to burn stored fat for energy instead.
Restrictive low-carb diets such as ketogenic limit your carb intake to only 20g – 50g daily, putting you in a state of ketosis. This occurs when your body switches from burning carbs for energy to burning fat. This enables anyone on the diet to lose weight fast. Also, these diets are very high in meat protein, they’re very ideal for someone who loves to eat meat. You can choose from diets such as a strict ketogenic diet, moderate Atkins diet or low-carb paleo diet to get started
Diet changes to make
3. add protein to your diet
Adding more protein to your diet is one the best diet changes you can make to lose weight fast. This is because not only does it take your body more energy to break down protein but also it will keep you full for longer. This will boost your metabolism helping you burn more calories. Add a form of protein-rich foods to all your meals starting with breakfast. You can also choose high-protein healthy snacks to further your weight loss
4. Add fiber-rich foods to your diet
Fiber-rich foods have long been associated with weight loss because they keep you full for longer. Have you ever eaten a quick lunch and then hours later at 4 pm, you feel like you’re starving? You probably didn’t have any fiber in your food.
Fiber-rich foods often contain indigestible viscous fiber that forms a gel-like substance in your belly. This gel helps slow down the digestion of food and the absorption of nutrients. Besides, if you’ve ever enjoyed a plate of rice and beans you know just how filling fiber foods can be. You will most likely end up eating less and in turn, lose weight fast.
5. Fill up on vegetables
It turns out the age-old advice of always add vegetables to your plate still stands true. Not only are vegetables a rich source of vitamins, minerals, and antioxidants but also a good way to change your diet for weight loss. Nutrient-dense vegetables will help you reduce the number of calories they consume because they will make you feel full very fast.
6. Choose whole foods
An effective weight loss plan should always be realistic. You can do away with all carbs but that would make losing weight a struggle. Another great option is to eliminate refined carbs and instead choose whole foods. The problem with refined carbs is they’re stripped off most nutrients and fiber so they don’t do much for you. You’ll feel just as hungry as before. However whole foods are very filling. You don’t need to eat as much to feel full. This is what you want when you’re trying to lose weight fast.
Lose 10 pounds with exercise
If you’re wondering how to do weight loss exercises yet don’t have time, HIIT is the answer for you. HIIT or high-intensity interval training is a great way to boost metabolism with exercise. Interval training combines short periods of intense exercise with periods of recovery. You are able to keep your heart rate up to maximize fat burning and increase metabolism. Also, HIIT can be incorporated into any weight loss exercise. Be it walking, running, or rowing machine. Just by alternating the pace of your workout, you’re are able to burn off more calories.
Cardio is any form of weight loss exercise that aims to increase your heart rate. This, in turn, increases the rate at which your body burns calories for energy to support you. Any effective weight loss exercise routine should always include a form of cardio. Consider cardio exercises such as walking for weight loss, jogging, cycling, or swimming.
9. Don’t be afraid to do strength training
Unlike cardio where the goal is to increase your heart rate, resistance training works against some type of force to increase strength and build muscle. The most common types of resistance training include forms such as lifting weights. Even though most women are afraid to lift weights, it’s one of the best exercises for weight loss.
You are also able to prevent muscle loss as a result of weight loss when you engage in weight training. In addition, It also boosts your metabolism and allows you to burn more calories even after the exercise is done.
What not to do
Now that you have figured out how to lose 10 pounds in a month. It doesn’t stop there. You should also be aware of the foods that can wreak havoc on your weight loss plans. In addition, as you may be desperately trying to achieve your weight loss goals, don’t fall for these ideas that seem good for weight loss but really aren’t. Here are some things you shouldn’t do;
1. Low fat/ diet foods
We get you, trying to lose 10 pounds in a month can be very frustrating. Low-fat foods can seem very appealing at this point. They must be good for weight loss right? Well, low-fat foods are actually not that great for weight loss. To improve the taste, most manufacturers will add in lots of sugar. Yikes, not what you want to hear if you’re trying to lose weight.
2. Overestimating calories burnt exercising
An effective weight loss plan includes daily weight loss exercises. You’ve done your part and you come back sweating, barely breathing and feel like you just burnt through 1000 calories. You instinctively reach out for all the foods in sight because you just burned through so many calories.
But that wouldn’t be further from the truth, most people tend to overly overestimate just how much calories they lost exercising. I know am just as guilty. That’s why it’s important to use fitness trackers that can tell you just how much you have lost. Don’t let the excess sweating fool you, use real data.
3. Drinking sugar
If you’re trying to lose 10 pounds in a month but you’re still drinking soda, you’re sabotaging your efforts. For any weight loss plan to be effective, you need to completely cut out sugar-sweetened beverages. This includes all sodas, energy drinks, and even fruit juices.
Liquid calories can wreak havoc on your weight and waistline because the brain just doesn’t register them. You see if you were to eat an orange you would feel full but drink 2 glasses of juice and you will still have enough room for another. Not to forget the sugary foods either. Cut out the candy, sweets, pastries.
4. Eating too often
You’ve probably come across the advice that you should eat often. Well, many people tend to overdo this part and end up eating back all the weight. You don’t want to eat too often such that you’re never hungry. But also, you don’t want to stay too hungry such that you overeat any time you get the chance. You need to build a good balance. Enjoy a healthy snack every now and then but don’t snack every hour from morning to evening.
5. Not reading foods labels
You have to learn how to read food labels properly in order to lose weight fast. Don’t be fooled by the healthy names most brands will display at the front. if you carefully check the back of any food item, you get the full nutritional profile. Check for any added sugar or unnecessary trans fats, you will be surprised at everything that seems healthy but isn’t.
Weight loss tips to lose 10 pounds in a month
1. Portion control
Portion control is one weight loss aspect most of us tend to ignore. Despite how healthy some food might be or even if you’re on a diet for weight loss, you still need to control your portions. It is important t remember that healthy foods don’t come calorie-free. To lose weight fast you do need to adjust your serving accordingly.
2. Use smaller plates
For most people, the size of your plate pretty much determines just how much you will serve. It’s not something that we pay attention to yet it can really influence how much weight we end up losing. When you serve food on bigger plates, your brain will always trick you to eat more and more. However, if you do switch to a smaller plate, you can trick your brain with a smaller serving of the same things. Even with healthy snacks, consider small containers.
4. Keep healthy snacks at hand
You don’t have to starve yourself to lose 10 pounds or more. Besides, you’re more likely to give up and crave unhealthy foods if you deny yourself enough food. Consider healthy snacks such as nuts and fruits that won’t add the calories but will keep you just as full.
5. Eliminate junk foods
Eliminate the temptation of junk foods. No matter how tempting they may be. Cleaning out your pantry should be your first step. Replace these with healthy snacks so you have better options any time you feel hungry.
6. Eat your veggies first
Do you find yourself constantly eat fewer and fewer vegetables every day? The best way to up your vegetable intake is to eat your required daily serving first. Don’t leave the vegetables until the end of your meal. You’ll feel too full to eat it, so always eat your veggies first. Nutrient-dense vegetables are not only very filling and will help you eat less but also a great boost to your health.
7. Eat fruit for dessert
If you constantly crave something sweet after a meal, then don’t reach out for the chocolate cake. Instead, learn to have a sweet fruit for dessert after every meal. Consider sweet fruits such as melons, mangos or pineapples.
How to lose 10 pounds in a month conclusion
In order to successfully understand lose 10 pounds in a month. You need to focus on making the right changes to your diet and choosing the best exercises for weight loss. Changes such as adding protein, fiber, and vegetables are the best ways to tweak your diet to lose weight fast. Also consider exercises such as cardio, HIIT, and resistance training to burn extra calories daily. Use weight loss tips such as portion control, serving on smaller pates, and healthy snacks. Eliminate all junk food and sugar-sweetened beverages.