Are you looking forward to losing some weight? Want to fit into that pretty dress or a nice bikini your dream? Well, you are not alone. Getting rid of that extra pound is really difficult, then how to lose 10 pounds in a month?
The most important thing is to ensure that you lose these ten pounds in a healthy manner. Losing ten pounds in a span of a month is not an easy task but definitely not impossible. However, no one said it would be easy.
So, to make your weight loss goal achievable you’ll need to make many small changes in your life. They might be difficult at first, but you must focus on your goal. It will also set you on a path of a healthier lifestyle. With the proper determination, it is possible for you to lose that much in such a time.
What makes it worth trying is the way you will feel about your body once you have achieved that milestone. And soon you will make a habit of living a healthy lifestyle.
Not everyone loves maths but losing body fat is a matter of mathematical equation that you will all love. As you know one pound of fat contains approximately 3500 calories. And to lose weight all you need to do is burn more calories than you eat throughout the day.
To lose fat at a fast pace and safely, while avoiding the rebound weight gain, you just need to follow a few things:
- Eat fewer calories on a daily basis.
- Burn more calories.
- Maintain good nutrition, you have to make sure that you’re losing fat, not muscle mass- this is crucial to preventing metabolic slowdown and rebound weight gain.
- Build a support system to help you stay consistent with your fitness plan.
- Eat healthy and fresh food.
Let us list some of the things you need to do in order to achieve the desired result, which is losing ten pounds in a span of one month.
How To Lose 10 Pounds in a Month
1. Avoid Junk Food
One of the main reasons for weight gain is eating junk food. This processed food is very unhealthy and contains lots of calories. And your body needs exactly opposite of this. If you avoid junk food you will automatically reduce the calorie intake.
Apart from weight gain junk food also affects your health badly. If you regularly consume junk food, you are at a high risk of getting cardiovascular diseases, digestion issues, diabetes, or obesity.
2. Say No to Sugary Drinks
I know carbonated and sugary drinks can be soothing and tasty but you must say ‘NO’ to it. These drinks have huge amounts of sugar and calories. They will only contribute to weight gain.
You must carefully choose what you drink and try to include more water than soda and other drinks. Water will not only decrease your calorie count but also increases your metabolism rate. You all must be aware of the 8 glass of water rule. Trust me, you will find yourself more refreshes and healthy if you follow it. Drinking water will also make you feel full and you will reduce your meals.
3. Reduce Carbs
Carbs play a very important role in your weight loss. There are good carbs and bad carbs and you must know what you are eating. Carbohydrates provide energy to your body which is very important if you are going to work out. Therefore you just cannot eliminate carbs completely.
Refined carbs are high in calories and sugar which supports weight gain. They also do not provide much nutrients and fiber to your body. Hence they are known as bad carbs.
Good carbs or complex carbs, on the other hand, are high in fiber and make you feel fuller. It also increases your metabolism rate. So, swap out white bread, rice, cereals for whole grain oats, brown bread, and brown rice.
4. Count Your Calorie Intake
As mentioned at the beginning of the article, weight loss is all about calories. You have to keep track of what you eat and how much you eat. The main aim of weight loss is to burn more calories than you intake. You can do that by adding more physical activities and exercises to your routine or reducing the calories.
It may take up your time but you must prepare a detailed chart of the meals and its calories. There are many apps available online that you can use. Then you can start cutting down on calories slowly. You don’t have to jump to reducing 500-1000 calories at the start, start slow.
Also, keep in mind that your body must receive sufficient calories (minimum 1200 for women and 1800 for men) for healthy weight loss.
5. Eat Fresh Fruits and Vegetables
Fresh fruits and vegetables have low in calories and consuming them will make you healthier. Some of the fruits and vegetables have high water content and nearly zero calories. Eating them will make you feel fuller for a long time without affecting your calorie intake.
Eat a bowl of fruit or salad instead of burgers and ice cream when you are hungry. Add more fiber and protein foods to your diet.
6. Meal Prepping
Wondering how meal prepping can help you lose weight? You’ll find out soon.
Meal prepping is preparing your meals in advance. These meals are freezer friendly and you’ll just have to put them in the microwave for a few minutes before eating. It is understandable that in this busy life if can be boring to cook meals every day and then we opt for take-outs. These take-outs are highly not recommended as the contain unhealthy fats, sugar, and lots of calories.
But if you have already prepared the meals in advance you will move to home meals more than junk food. And nothing is more healthy than home cook food.
7. Exercise and Cardio
If you just focus on your diet and do no physical activity it will take months and years to lose weight. Similarly, if you do some exercise and spend the rest of the day eating anything and everything you’ll find no change in the body. In order to lose 10 pounds in a month and that too in a healthy way, you’ll have to combine exercises with a proper diet.
Our lifestyle is becoming more sedentary day by day. When there is no physical activity, your calories won’t burn out and they will get accumulated in the form of fats in your body. So, move around more, try to take the stairs instead of lifts, walk for a short distance rather than booking a cab, go for an early morning walk, do cycling, etc.
One of the best ways to get rid of extra pounds is involving cardio in your routine. Cardio exercises are the ones that increase your heartbeat. The main aim of cardio exercise is to get your heart rate up and burn calories. You must try to incorporate at least 30-40 minutes of cardio exercise daily. Walking, running, swimming, and rope jumping are some of the basic cardio exercises.
Other cardio exercises are:
- Jumping jacks
- Squat jumps
- Mountain climbers
You can also try out resistance or strength training.
8. Intermittent Fasting
Another powerful method to lose weight is intermittent fasting. In this method, you have to set a fixed time frame for eating and fasting.
The fasting window typically lasts between 10-20 hours. But you must start with a small time frame. Restrict any intake of food in this time frame. There are various methods of intermittent fasting like:
- Fasting for 16 hours and eating for 8
- Fasting for a complete day once or twice a week.
- Alternate day fasting
9. Late Night Snacks
Also, many of us feel hungry in the middle of the night l. There can be many reasons for this working late, had dinner early, or just watching a movie.
Eating heavy meals at night will result in weight gain and also reduce the rate of metabolism. But going to bed on an empty stomach will affect your sleep. So you must eat something light which does not have many calories.
HIIT (High-Intensity Interval Training.) They too are very effective and help you lose weight at a higher rate. You have to perform small sets of aerobic exercise that increases your heart rate with very little recovery break.
HIIT exercises burn more calories and make you breathe harder. You do not need any special equipment or a big room to perform these exercises. This means you can perform there anytime and anywhere.
So, I hope you now know how to lose 10 pounds in a month. Do not let yourself be tempted by tasty and unhealthy food. Also, try to be more active and included more physical activities in your routine.
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