The plan described below will guide you through 19 best ways to lose 10 pounds in a month.
Not only will it help you lose 10 pounds in a month, but it will also help you:
Reduce your appetite Eat fewer calories in a natural way to lose weight quickly (without starvation). Improve your metabolism to burn fat.
Here are 19 ways to lose 10 pounds in a month and keep it off.
1. Set your goals
You set yourself the goal of losing 10 pounds in a month, which is great.
Now you need to plan your diet and exercise routines and set a new lifestyle around this goal.
The more accurate you come with your plan, the better. It is easier to stick with it and be productive towards your weight loss goal.
That is, you would plan how often you exercise each week, what meals you prepare and pack, what snack options you have in stock, and so on.
There are a few tools you can use to keep all your plans in one place in case you need them.
A weight loss journal would be a popular choice.
It usually comes with a fitness area and nutrition section, making all your planning a breeze.
You can also download an app that supports you with pretty much everything from which you need help, from the calorie counting app to the workout plan app.
No matter the tool, it is important to have a concrete, detailed plan to lose 10 pounds in the next 30 days.
2. Start your day with a workout
Researchers at Northumbria University, University of UK, suggest that morning training on an empty stomach can help burn extra calories and 20 percent more fat than working during the day or later in the day.
If you think you need to press the snooze button an hour earlier for your exercise, think again.
Your morning workout can be as short as 6 minutes.
You can do it easily before you shower. And best of all, it's fast, easy and without any equipment.
3. Eat a high protein breakfast
If your morning routine includes a bowl of Cheerios, switching to a high-protein meal such as freshly boiled eggs and smoked salmon can help you eat 175 calories less at lunch, according to scientists from Biofortis Clinical Research and the University of Missouri Department of Exercise of Physiology and Nutrition.
In their research, the high-protein breakfast lovers reported that they felt fuller, happier and less wanted after eating.
Protein-rich foods are weight-reducing compared to carbohydrates and fats because they require more energy in the form of calories to metabolize.
One study found that increasing protein intake from 15 to 30% of their total calories resulted in them eating fewer calories a day and losing more than 10 pounds in 12 weeks.
Need ideas for a high protein breakfast?
Try eggs with spinach, tofu kale or a protein shake. Here are some other high protein foods that you can include in your diet.
4. Drink coffee or green tea
Natural chemicals contained in both coffee and green tea are known to increase fat burning and stimulate the calorie burning process that occurs in the digestion and metabolism of foods.
In other words, coffee and tea are metabolically stimulating drinks that you can enjoy whatever you want as long as you do without cream and sugar.
According to research, the caffeine in them can increase the metabolism by 3 to 11%.
5. Drink water half an hour before eating.
Dehydration can often be confused with hunger.
One way to avoid this is to hydrate simply by drinking plenty of water. This will help prevent overeating.
What is also particularly effective for weight loss is drinking 17 ounces of water half an hour before meals.
According to one study, this habit helps dieters increase weight loss by 44% over 3 months.
6. Cutting out sugary drinks and fruit juice
Soft drinks and even what is called "healthy fruit juice" are loaded with sugar. Avoiding these types of sugary drinks can help you eliminate hundreds of calories per day from your diet.
Don't be fooled by the health claims of fruit juice.
There may be some essential vitamins and even antioxidants in the juice, but they will not replace the empty calories and sugars in this drink.
If you are looking for something sweet, go for a piece of fruit like apple, pear or orange.
Fruits are naturally low in calories, but dense in nutrients, perfect for a weight loss diet plan.
Although you will find more calories in a banana than most other fruits, they are still a healthy, nutritious snack option.
Take a 12 ounce can of Coca-Cola for example. In one can it contains 140 calories and 40 grams of sugar, which is about 10 teaspoons of sugar.
Fruit juice is also no better. You can also easily find 165 calories and 39 grams of sugar (9.8 teaspoons) in apple juice.
These sugary soft drinks are nothing but empty calories.
They are worse than fattening food. Avoiding them can help you lose weight.
7. Count calories if necessary
One of the most important questions you could ask when losing weight is how many calories do I need?
This will help you determine how many calories you need to eat to lose weight.
The easiest way to find out "how many calories a day" to eat is to use a calorie counter.
Here are a few weight loss calorie counters that I often use.
Precision Nutrition Weight Loss Calculator
Another easy way to calculate your daily calorie consumption is to use the following formulas:
To keep your current weight: Your weight in pounds x 10-11 calories = daily calorie content To reach your target weight: Your target weight in pounds x 10-11 calories = daily calorie supplement
For example, if you weigh 150 pounds, you should eat somewhere between 1,500 and 1,650 calories a day to maintain your current weight.
If your target weight is 135 pounds, your daily allowance should be between 1,350 and 1,485.
Please note that no matter what your target weight is, you should never go below 1,200 calories per day.
Even if you lose more than 10-15 pounds, say 30 pounds. Break your weight loss down into 2 phases and target calorie supplement for 10-15 pounds less in, 1 and once you reach it, go for an extra 10-15 pounds less to reach your final target weight.
8. Eat weight loss friendly food
In addition to cutting sugar and calories from your diet, it is also important that you choose weight loss friendly foods.
Certain foods have a very powerful effect on fat burning, metabolism, hunger and even calorie burning.
Basing your diet around weight loss friendly foods is one of the easiest ways to maximize your calorie burning and metabolic efficiency.
9. Choose a smaller plate for your food
Using a smaller plate for your food can help you eat 22% less calories, according to a study by Brian Wansink of Cornell University and Koert van Ittersum of the Georgia Institute of Technology.
They found that switching from 12-inch plates to 10-inch plates results in fewer calories.
It seems that abundance is not just a matter of your stomach, but in the eyes of your brain, so to speak.
10. Eating nutritiously-balanced, healthy meals
A balanced, healthy meal should include a protein source, a fat source, and low-carbohydrate vegetables.
If you compile your meals in this format, your macros will automatically be brought into the recommended range of 20-50 grams per day.
If your goal is to lose weight and fat, always try to target 45 percent protein, 35 percent carbohydrates, 20 percent fat.
Consuming everyone in the right proportions will help you achieve a balanced diet, maintain your energy balance throughout the day and contribute to a longer lasting feeling of satiety.
Also, eat 2-3 meals a day with 1-2 healthy snacks in between.
10 Healthy Snacks for Weight Loss
11. Try intermittent fasting
One of the most popular weight loss methods for weight loss and fat burning is intermittent fasting.
Intermittent fasting is a way of eating that alternates between short periods of fasting (which usually last several hours) and non-fasting.
This eating pattern is designed to help people eat fewer calories and optimize some weight loss hormones.
It works simply because it does not prevent people from eating a certain type of food. Instead, it helps to reduce the number of calories consumed.
As long as you do not eat more calories during the non-fasting periods, intermittent fasting methods lead to reduced calorie intake and help you lose weight quickly.
12. Eat more fiber
One of the main reasons people tend to lose weight quickly when they go on a vegan diet is because of fiber.
When people eat a high fiber diet, they tend to lose weight quickly.
This is because the fiber cannot be digested by the human body, so it passes through the digestive system almost unchanged and eventually reaches the friendly bacteria in the intestines that digest the fiber and turn it into useless energy.
For this reason, the body does not retain the calories from the fiber.
In addition, fiber is also very satiating, which makes people feel full as soon as they reach the stomach.
In addition to weight loss, there is also evidence that viscous soluble fiber attacks and reduces the harmful fat in the abdominal cavity, which is strongly associated with increased health risks such as heart disease and type 2 diabetes.
13. Cook your meals at home
In weight loss and diet, small changes can have a big impact.
Research shows that those who cook meals at home 6-7 times a week eats about 600 calories less, 5 grams less fat and 16 grams less sugar than those who cook dinner less than once a week.
That's about an hour of jogging on a treadmill.
Home cooks, whether on diet or not, are shown to eat healthier.
14. Fill up with healthy snacks
Healthy snacks can be especially practical and useful when the unexpected happens.
Sometimes we are just too busy and don't have time for a healthy meal.
By always having healthy snacks available, you reduce the chances of taking something you shouldn't eat. Instead, you can get a snack that you know you can enjoy without affecting your weight loss.
There are so many healthy choices when it comes to snacks that are easy to prepare and easy to take on the go.
Here are some of my favorite weight loss snacks:
Greek yogurt Whole fruits like an apple and a banana nuts hummus and carrots dips Hard boiled eggs
15. Do cardio training
One of the most important benefits of cardio exercises is weight loss.
Cardio burns calories and helps you create the calorie deficit you need to lose weight.
In addition to general weight loss, cardio workouts appear to be particularly effective in getting rid of the dangerous abdominal fat (visceral fat) that is near your organs and can cause metabolic diseases.
Cardio, i.e. jogging, running, cycling, power walking or swimming, is also a good way to burn calories and improve your mental and physical health.
16. Add resistance exercises to your workout
Cardio is ideal for burning calories, but not so good for muscle building, which accounts for 20 percent of total metabolism.
In fact, one of the side effects of the diet is a loss of lean muscle mass.
And if you start losing a lot of your muscles, your metabolism will slow down and your body will start burning fewer calories.
By integrating resistance training and weight lifting into your routine, you can prevent muscle loss.
As an added benefit, strength training will also make your body look firmer and firmer.
Here is a list of weight training workouts that you can do with your own body weight or a pair of dumbbells.
17. Avoid processed foods
One of the easiest ways to lose weight is to cut processed foods out of your diet.
Processed foods are usually high in calories, full of preservatives, sugar and sodium.
Today, food manufacturers are smarter with their marketing strategies to buy these unhealthy foods.
In fact, many processed junk foods are marketed as healthy when they are not complete.
Always read labels and keep away from heavily processed foods.
Always go to a single ingredient as often as possible.
18. Keep a food sheet
Did you know that women who carry a food sheet lose twice as much weight as women who do not?
Use the possibilities of journaling and food recording.
19. It is about changing your lifestyle
Losing 10 pounds in 1 month is a good starting point, but don't just focus on losing weight.
Instead, focus on improving your health by incorporating nutritious foods into your diet that nourish your body.