How to Lose 10 Pounds in a Month
How to Lose 10 Pounds in a Month
Looking for healthy advice on "how to lose 10 pounds in a month"?
Losing 10 pounds in a month is a good, realistic weight loss goal. In fact, it is very achievable.
In this article, I'm going to share with you 11 science-supported ways to lose those stubborn pounds and keep them off for good.
Over the years of working as a personal trainer, I have had countless clients who have successfully achieved their weight loss goals. Despite their previous challenge to lose weight, many have been able to lose 10 pounds or more in one month.
Not only did I help them reach their target weight in a few weeks, but they managed to maintain their new healthy weight. In addition, their percentage of body fat decreased with their weight.
So what changes are necessary for this substantial weight loss?
Based on science and my personal experience, I have found a definitive list.
Here are 11 simple tips on how to lose 10 pounds a month and keep it off permanently.
11 best tips to lose pounds in a month
Let's start.
1. Eat fewer calories
Whether or not to count calories has been a hot issue in the weight loss community.
Some argue that it is a must while others say there are other ways.
Whatever the approach, the bottom line is that you need to eat fewer calories than you burn to lose 10 pounds.
You can do this by reducing your calorie intake by changing your eating habits, increasing your activity levels, or doing both.
This balance to create a calorie deficiency is essential to your weight loss.
Take in more calories than your body needs, you will gain weight.
Eat fewer calories than your calorie needs, you will lose weight quickly and naturally.
So the question is how many calories you need to reduce to reach your goal.
One pound of fat equals approximately 3,500 calories, and losing 1 to 2 pounds of fat per week is considered safe and realistic.
To lose a pound of fat per week, you will need to create a deficit of 500 calories per day or 3,500 per month.
On this basis, to lose 10 pounds in a month, you need a deficit of 1250 calories per day. This is if you don't need to add any exercise to burn off extra energy.
Although this calorie deficit seems a lot, it should not come only from your diet. You can add exercise to reduce the pressure on your diet.
That said, here are some simple ways to reduce your daily calorie intake:
Use a smaller plate: reducing the size of your plate is the easiest way to reduce your portion and your food intake. This is because we tend to fill our plates when serving. The larger the plate, the more food we eat. By using a salad plate instead of a plate, you can automatically cut your portion.
Cut Empty Calories: Another easy victory is to ban foods that are empty of calories. Sugary drinks and candy are the best places to start. For some, cutting your drinks and sweets alone can cause a deficit of 500 calories per day.
Keep a food diary: monitoring your meals and your food intake throughout the day makes it easier to raise awareness and respect your calorie budget.
Your calorie intake is going to be critical in your weight loss journey. It is even after losing 10 pounds. But you don't need to go on a starvation diet. On the contrary, you simply need to eat fewer calories than you burn daily.
2. Eat more nutritious food
The type of food you eat is just as important as the number of calories you consume, if not more.
If you want to lose weight and maintain a healthy weight, what you eat is important. And this is another reality.
To lose weight, you need to eat foods with high nutritional value.
Different foods come with a different set of nutrients and with varying density. Some lack nutrients while others provide them in abundance. This creates a huge difference in the way they are treated in the body.
Foods rich in nutrition are:
- Leafy green vegetables
- Lawyers
- Whole grains (quinoa, oats, oatmeal, brown rice)
- Peanut Butter
- Fruits (apples, banana, blueberries, strawberries, mangoes, they are full of antioxidants.)
- Legumes (black beans, red beans, chickpeas, lentils)
- Oily fish (salmon,
- tuna, mackerel, and Sardines)
- Red meat (grass-fed, organic)
These foods are packed with essential nutrients like fiber, protein and other vitamins. Together, they contribute to satiety, slower digestion and reduce appetite, the feeling of satiety. They will reduce your overall calorie intake.
When creating a weight loss plan, be sure to include lots of nutrient-dense foods.
Think about high-fiber, high-protein and healthy fats. Low-calorie vegetables also help you add more volume to your meal without adding calories.
3. Eat balanced meals
Nutritionally balanced meals are also another pillar of a healthy weight loss diet.
Each meal should include the three macronutrients: protein, fat and carbohydrates.
According to the USDA dietary guidelines, a healthy diet should include:
- Carbohydrates: 45 to 65% of calories
- Fat: 20–35% of calories
- Proteins: 10 to 35% of calories
- However, there are several other macronutrient ratios suggested for weight loss.
The 40/30/30 or Zoon Diet plan recommends 40% of calories from carbohydrates, 30% from proteins and 30% from fats.
A low carb Atkins diet makes you eat 60% to 70% fat, 20% to 30% fat and 5% to 10% carbohydrates.
In addition, a diet that is on a recent push, the ketogenic diet has macro-distributions of 60% fat, 35% protein and 5% carbohydrates. It also means that carbohydrates should be limited to just 50 grams per day.
There are many other diets with different distributions of macronutrients.
There is really no right or wrong plan here. Nor is it a better approach than the other.
Instead, ask what macro balance you can stick to in the long run. Some may find the Atkins and Keto diet tolerable or even appreciate their high-fat component. While others need a generous carbohydrate allowance to benefit from their diet.
The important thing here is to maintain your necessary caloric intake throughout the day with healthy and balanced meals that offer the appropriate portion of each macro food group.
4. Eat more fiber
Eating nutritious and balanced meals is the cornerstone of any good weight loss plan.
But there is one nutrient that you want to be sure you eat regularly, and that is fiber.
Many studies show that a high-fiber diet has significant effects on weight loss
This is because fiber is a nutrient that remains intact and undigested as it passes through the digestive system. This means that your body does not retain the calories from the fibers.
In addition, the fibers make you feel full longer and become regular, which results in greater weight loss.
Eating 30g of fiber a day can help lose weight and manage blood pressure, according to one study.
Foods like legumes, green vegetables, green vegetables and even whole grains are a rich source of dietary fiber. Include them in your daily meal planning to take advantage of fiber and its health benefits.
5. Avoid processed foods
So, just as there are foods you need to eat to lose your body weight, there are foods you should avoid.
And it turns out that one of the simplest things you can do to lose weight is to remove processed foods from your diet.
They tend to be high in calories, full of preservatives, sugars and sodium.
In addition, food manufacturers are smarter these days with their marketing tactics to entice you to buy these unhealthy foods.
In fact, many processed junk foods are marketed as healthy, when they are not.
Always read labels and avoid highly processed and engineered foods.
Here is a list of 5 foods to never eat. This list can be useful when shopping for your errands.
6. Morning training
The benefits of training for your weight loss are obvious.
They help you burn calories, burn fat and increase your metabolism.
But according to British research, working in the morning on an empty stomach may have a greater impact.
Experts reveal that morning workouts can help you burn extra calories and 20% more fat loss than training during the day or later in the day.
It is when your body is deprived of energy, of glycogen, that your body draws from your reserve of fat for fuel.
Best of all, you don't need a grueling, long workout to reap the benefits.
Your morning workout can be as short as 6 minutes like this 6-minute morning workout.
You can easily do this before taking a shower.
It's an easy way to mark extra calories without leaving the house.
Make this part of your morning routine for at least 3 to 4 days a week.
7. Do cardio exercise
While you now know the benefits of a morning workout, you also want to maximize your efforts by doing the right workout to shed pounds.
Yes, not only can cardio exercise improve your physical condition, but it can also help you lose weight faster.
According to many studies, the most weight-loss workout is cardio, also known as aerobic exercise.
Cardio is any type of physical activity that increases your heart rate and burns calories. This includes running, jogging, stairs, biking, swimming, zumba and even brisk walking.
As indoor options, you have elliptical treadmills - try interval training.
HIIT training and some gymnastic exercises such as jumping jacks, mountaineers and burpees.
Adding cardio to your workout program adds tremendous value because one of the main benefits of cardio exercise is weight loss.
Cardio burns calories and helps you create the calorie deficit you need to lose weight.
In addition to overall weight loss, cardio workouts seem to be particularly effective in getting rid of the dangerous belly fat (visceral fat) that resides near your organs, which can cause metabolic diseases.
8. Do resistance exercises
Cardio is great for burning calories, but not so good for building muscle, which accounts for 20% of your total metabolism.
In fact, one of the side effects of dieting is loss of lean muscle mass.
And when you start to lose a lot of muscle, your metabolism slows down and the body starts to burn fewer calories.
By incorporating resistance training and weightlifting into your routine, you can prevent muscle loss.
As an added benefit, your body will also look firmer and more toned with resistance workouts.
Here is a complete list of strength training exercises or weights exercises that you can do using your own body weight or a pair of dumbbells.
- Squats
- Slots
- Shoes
- Board
- Crunches
You can hold weights in your hands for increased resistance during squats and lunges. If you are unsure how to do these exercises above, speak to a personal trainer at your local gym to make sure your forms are correct. You should aim to do strength training 2-3 times a week.
9. Eat a high protein breakfast
Breakfast is the most important meal of the day.
If you start each day with a bowl of cereal, it's time to rethink your breakfast.
A high protein breakfast like freshly cooked eggs and smoked salmon can help you eat 175 calories less at lunch according to Biofortis Clinical Research.
In their research, those who ate a high-protein breakfast reported feeling more full, more satisfied, and less eager to eat after their meal.
Another study found that increasing protein intake by 15-30% of their total calories helped them eat fewer calories per day and lost more than 10 pounds during their 12-week study.
It is obvious that protein-rich foods are slimming, compared to carbohydrates and fats because they use more energy in the form of calories to metabolize.
To start, here are some ideas for healthy protein-rich breakfasts that taste amazing!
- Two eggs with a side of salad and black coffee
- Greek yogurt with fresh berries or any other piece of fruit is good.
- Turkey Bacon and Spinach Omelet
10. Cut out sugary drinks
Cutting out sugary drinks like sodas and juices is an effective change you can do to help you lose weight.
They offer little or no nutritional benefits. In addition, they are full of sugar and contain large calories which can contribute to weight gain and increase your risk of diabetes.
According to Harvard research, sugary drinks account for 9% of total calorie intake in adults and children. They are also believed to have contributed in part to the current obesity epidemic.
To illustrate how much sugar a sugary drink can contain, here is the sugar content of a popular soda.
A 12 oz can of Coca-Cola contains 150 calories and 39 grams of sugar. This equates to about 10 teaspoons of sugar.
To stay within your budget with your daily calorie intake, be sure to replace sugary drinks with sugar-free alternatives.
11. Drink water before each meal
Regular water consumption can help you with appetite suppressants. Especially before your meals.
Instead of sugary drinks, drinking water can help your goal to lose 10 pounds in a month.
On the one hand, dehydration can often be mistaken for hunger.
One way to avoid this is to stay hydrated by drinking lots of water. This will help prevent overeating and reduce unnecessary snacks.
What is also particularly effective for losing weight is to drink 17 ounces of water half an hour before your meal.
According to a study, this habit helps dieters to increase weight loss by 44% over 3 months.
Another study shows that drinking 500 ml of water before a meal can make you eat less and consume 13% fewer calories.
Other research points out that drinking water can benefit your metabolism by increasing your resting energy expenditure by 30%. This increases the number of calories burned by your body and helps you lose weight faster and easier.
Tips: I like to mix glass water with a tablespoon of lemon juice, a little extra vitamin C.
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