There are many factors that may hinder your weight loss journey. However, the most significant one is a lack of consistency. With a short-term attitude and a desire to lose weight, you may not be able to reach your goals.
With the help of a long-term approach, you can lose 10 pounds in a month without rebound weight gain. People with strict diet plans like keto, fad, or paleo often suffer from rebound weight gain. However, a diet with all sorts of food works best for weight loss. Women can also try weight loss supplements for women.
You can lose 10 pounds in a month if you follow a regular workout plan and a healthy diet. However, you must also look after your physical and emotional state. A slow and steady approach is the best method.
Here are some useful tips on achieving healthy weight loss. Since everyone has a different ideal weight goal, you should pay more attention to how you feel rather than what you look like.
With that said, what do you think you would do to lose weight? Find out by reading these tips:
Set a Realistic Goal
When we think about losing weight, we also set ourselves mentally. But do you know about a realistic goal? For example, losing 1 or 2 pounds per week sounds good for the long term. With physical activity and a low-calorie diet, you can burn 500 or 1000 calories more than you intake.
Initially, you can try losing 5% of your current weight. With this little weight loss, you can lower the chances of chronic health conditions.
Ensure that you think about the results and process when you set a realistic goal. For instance, losing 10 pounds is the result of your goal, while exercising for 30 minutes daily is the process of your goal. Adopting healthy habits is important when you want to lose weight.
Walking is not for dogs and dog owners only. When it comes to weight loss, Zumba is not everything you need. Make sure you’re burning enough calories to get ahead in your weight loss journey. You can lose weight just by walking briskly, slow jogging, or even cycling 10 miles per hour. Your body burns calories throughout the day when you engage in non-exercise activities like gardening, walking, or doing house chores. How much weight can you lose through walking? It depends on your current weight, diet, and physical activity.
If you are not sure about your ideal heart rate (to burn calories), don’t worry. As per CDC, when you are involved in moderate-intensity physical activity, your heart rate remains between 64% and 76% out of the maximum heart rate. While engaging in exhaustive physical activity can cause your heart rate to reach 77%-93%, which is ideal for burning fat.
Have Some Coffee
Thanks to coffee plants, you can now achieve weight loss in the short term. You may know that caffeine is the best to energize yourself when you lack energy, which will help you get moving to burn fat. However, our bodies become resistant when something is used frequently. A coffee lover who drinks coffee three times a day can confirm. So, coffee can be a short-term solution and cannot bring long-term weight loss.
Sadly, your much-loved Cappuccino or Frappuccino cannot help you lose weight. You would need to switch your “sugary blended coffee drink” with a regular cup of coffee.
Count Your Calories
When your body digests food, it releases energy called calories. If you intake more calories, your body stores the spare as fat. This implies that more calories will make your body gain more weight fast.
Therefore if you want to lose weight, you would need to limit your calorie intake. This will make your body shed stored fat.
So how many calories should you consume if you want to lose weight? You can take two pounds of calories weekly to maintain your body weight, as 1 pound of fat includes 3,500 calories. You can also try weight loss gummies to burn body fat.
Counting calories is undoubtedly difficult and time-consuming. However, if you use some health tracking app, you can ace it. Furthermore, you can track your calorie consumption and limit it to your needs through apps.
Don’t Consume Too Many Carbs
According to research, consuming limited carbohydrates can help you in your weight loss. For example, “ignoring the white bread during breakfast” or switching white rice with brown rice. To cut it short, choose only healthy foods (whole-grain products) to achieve your weight loss goals. Only a high-protein breakfast can help you lose 10 pounds in a month.
In addition to that, you should cut out refined carbs as they can give you more calories. Refined carbs are processed to filter out nutrient and fiber content. Furthermore, they provide calories in a short burst which are absorbed quickly, causing blood sugar spikes and increased hunger.
Since carbohydrates provide glucose to the body, limited carbs can result in insufficient glucose. This is when the body consumes body fat for glucose and helps you in weight loss.
Improve Your Sleeping Pattern
Each of you knows what sleep deprivation can lead to. It can cause tiredness, distraction, anxiety, and so on. But did you know it can be a barrier to your weight loss goals?
As per the research in 2011, bad sleeping patterns can trigger certain hormones, including the hunger hormone “Ghrelin.” This will cause you to eat more than you need to. Thus you must get enough sleep to lose 10 pounds in a month.
ODPHP recommends that adults should exercise moderately for 2.5 to 5 hours or vigorously for 2.5 hours per week. To cut it short, we must exercise more days of the week. Furthermore, you can exercise in your way than spending your time on the treadmill. Additionally, cardio isn’t the only exercise to do. If you go to the gym, your health coach will recommend you to take strength training that doesn’t only build muscle but also helps in weight loss.
High-Intensity Interval Training (HIIT) is a great way to lose 10 pounds in a month. HIIT workouts can effectively burn fat and make you lose weight. Furthermore, you can burn belly fat too by following HIIT workouts.
Your dietary meals are the one half of your weight loss battle, so you better be consistent in your exercise.
Drink More Water
“Drink more water” is something we hear almost daily because we often forget to drink enough water. If you want to lose weight, you should at least drink 3 liters of water each day.
Drinking water can give you many health benefits and improve your overall health. These benefits include better digestive health, reduce dehydration, and others.
By drinking plenty of water, you will also feel full, which will lower your appetite. A study showed that middle-aged individuals who drank water before meals lost more weight in 12 weeks than individuals who didn’t. Moreover, your water weight can be greatly reduced as you lose your overall body weight. It is significant for you to stay hydrated.
In addition, water can be a great alternative for sweetened beverages like sodas, sweet tea, and energy drinks. Thus you should stay hydrated to be successful in your weight loss plan.
Intermittent Fasting (IF)
Through IF, you can lose weight safely. IF is one of the famous ways in which you eat food for 8 hours and fast for 16 hours.
This doesn’t only support weight loss but also has other health benefits too. You can make it a part of your routine, but start with fasting for a day per week and then add intensity to it gradually. Ensure that you only consume healthy meals and limit your calorie intake.
Eat High Protein Diet
A high protein and low carb diet can support you in your weight loss. Such a diet can also prevent rebound weight gain and limit the range of your daily calories. Some high-protein diets include cheese, eggs, peanut butter, yogurt and breakfast cereals. You can also try smoothie diets and you can find smoothie diet reviews on the web.
A high protein diet can show lowered levels of certain hormones that stimulate hunger.
Eat More Fiber
Losing weight will seem easier if you eat more fruits and vegetables, fiber-rich foods, and lean protein. Fiber carries many health benefits like increasing good gut bacteria, converting fats into fatty acids and relieving constipation.
Eat more fiber when you’re looking forward to getting a healthy body weight. This will make you feel fuller because of the lesser extent of calories consumed.
This is how you can limit your calorie intake and maintain your body weight.
Lower Your Alcohol Intake
It’s not like a total ban on your alcohol consumption! However, alcohol-based drinks contain more calories than others.
Beer can give you 150 calories without any nutritional content; even 1.5 ounces of alcohol contain 100 calories. Moreover, cocktail drinks can reward you with more calories. For example, a margarita has 170 calories, and a pina colada has over 500 calories.
Therefore it is best to drink alcohol in a limited quantity. If you drink three beers, you are getting 450 calories all at once. Additionally, alcohol hinders the body’s ability to absorb minerals and vitamins from food. This means your healthy meal won’t benefit your body in any way.
Consuming a limited amount of liquor or putting a full stop to drinking can support you in weight loss.
Use More Herbs and Spices
You could gain tons of weight by eating delicious sauces such as mayonnaise, teriyaki sauce, ranch dressing, maple syrup, melted butter, and sour cream.
As you lose these sauces, you will also lower your consumption of sodium, sugar, fat, and preservatives. To maintain the deliciousness of your meals, you would need to make a few changes. Herbs and spices can be great low-calorie alternatives to give a taste to your foods. However, this approach won’t give instant weight loss, but cutting calories from your every meal can add up to help you lose weight.
See What You’re Eating
Many of us make instant decisions based on the packaging of the food. For instance, if “healthy” is written on it, we always assume it is beneficial for us.
However, it is still best to get acquainted by reading food labels and seeing if the ingredients suit your health.
Many packaged foods are advertised as “low fat” or “nutritious.” Yet, in reality, they are only good if you want to gain more calories. Furthermore, look out for added sugars like high fructose corn syrup, honey, and molasses.
Stop Drinking Juices
Processed juices are all about added sugars. Processed foods and drinks containing sugars give unwanted calories without any nutrition.
The juices available in the superstores have a great number of sugars. For instance, 100% fruit juice has the same calories and sugars as soda.
Juice pubs can be amazing for enjoying tropical fruits. Unlike bottled juices, cold-pressed juices and smoothies do not contain added sugars, but they also do not provide minerals and vitamins. At least not as much as you can get through eating fruits.
They can support the unwanted addition of calories as people consume juices with meals (calories from food and juices).
You can figure out your exact calorie needs by looking at the charts from the dietary guidelines for Americans.
Having a protein-rich, nutritious breakfast can let you get through the day. It saves you from unwanted energy crashes during office hours.
Protein is perfect for breakfast as it can make you feel full and enhance your metabolism. Furthermore, you wouldn’t think about getting more protein in your dinner as you get enough protein in the breakfast.
Boost your day by stocking up on protein-rich foods like eggs and tofu in the morning.
Eating slowly is another approach to losing 10 pounds in a month. However, you must consider other tips as well to reach your goal.
But when you are hangry, you may as well eat more briskly. The study suggests when people eat slowly, they feel fuller soon.
According to one research, people can lower their calorie consumption and hunger when they eat slowly. This way, they can manage their body weight as well.
People with obesity and diabetes are suggested to use a “slow eating” strategy to cope with their conditions.
This, however, requires more research. Practically, when you eat slowly and mindfully, you have a better idea of how much you are eating and enjoy your meal more. With a little patience, along with a combination of exercise and diet meals, you can achieve this lofty goal.
Multitasking in humans can be advantageous and detrimental at the same time. It is easy to work on many tasks at once during house chores; we tend to do the same while eating. Consequently, you gain more pounds by overeating during work. Therefore we must only focus on our meals rather than distracting ourselves.
Take Apple Cider Vinegar Daily
You may have heard how apple cider vinegar can help you lose weight. But it requires more research and evidence to support this statement.
A study conducted in 2009 showed that people who took 15 to 30 millimeters of ACV daily for 12 weeks had a weight loss at the end of the experiment. The results may be due to a feeling of fullness.
If you want to try it yourself, you can start by taking a little amount of vinegar and adding water to it as you drink it. Even with water diluted, vinegar can be hard to drink. So you can add it to your salads, bean dishes, or slaws instead.
Unwind Your Stress
Stress is part and parcel of a busy, productive life. However, what it brings and what we do when stressed is what matters. Sometimes we stress-eat high-fat food, and other times, we skip meals.
Various ways can help you cope with stress without affecting your diet and exercise. For example, engaging yourself in painting, knitting, or meditating daily.
Everyone, including yourself, friends, family, and others, would benefit greatly.
Don’t Sit For Long
The pandemic era has made us couch potatoes, and we remain seated for hours before computers. When you sit in one place for too long, you will feel muscle cramps and even start feeling a sudden rise in your weight. It’s because the process of fat accumulation becomes rapid when we don’t engage in any activities.
So whether you are at home, office or school, you must take a walk once in a while. You can also enhance your overall health by walking for 15 to 20 minutes daily.
So you can lose weight by modifying your daily life. For instance, you can choose stairs over an elevator, stretch your body to chase away tiredness, etc.
Everyone likes to be praised when they achieve something. The same can be assumed when you are trying to lose weight. After making big changes in your lifestyle, diet, and goals, you should reward yourself as soon as you meet your goal. However, you must think about the reward that will keep you motivated throughout the journey.
FAQs About How To Lose 10 Pounds In A Month
- How much weight can you lose in a month with intermittent fasting?
Intermittent fasting is different from full fasting. Unlike normal fasting, you have to eat and fast in cycles. It will narrow down your eating hours, and you will have to stay without eating.
We automatically start IF overnight. It will be considered fasting if you sleep at 10 pm and don’t have breakfast until 7 or 8 am. You will see much better results if you drag this period and go without food for the next six to eight hours. This implies that if you had dinner at 7 pm, your next meal would be at the next day’s noon.
With regards to weight loss, intermittent fasting is an intuitive approach. Just when your body starts accepting it, you will do well with it. Furthermore, it is much more natural to the body. For instance, you will automatically lose your appetite if you are sick. In addition, our predecessors used to hunt and gather animals, fruits, and vegetables. They would only eat if they came across any animal or fruit. Thus our bodies are adaptable to this condition and can manage IF efficiently.
While carrying out IF correctly and with full concentration, you can lose 2 to 4 kgs a month with lesser inches and enhanced brain activity and energy levels.
- How much water should I drink to lose weight quickly?
You must at least drink water as much as you weigh in ounces. For instance, if you are 160 pounds, you should drink 80 ounces (10 glasses) of water daily.
It is best to drink a gallon or 1.5 gallons of water daily. However, a gallon may seem difficult to deal with if you only drink two glasses of water a day. Try to add one gallon of water to your daily routine. Initially, you can try drinking half a gallon and then maximize it to one gallon.
It may induce a lot of pee, but drinking this much water can benefit you in weight loss and other ways.
Water is a natural hunger blocker. When you feel hungry, you may only be thirsty. Water can lower your unwanted hunger pangs. Furthermore, water can also prevent you from having high-calorie drinks. Additionally, water is itself a zero-calorie drink.
When you don’t drink enough water, you suffer from dehydration. In contrast, water can help in enhancing your metabolism. Bad metabolism can restrict you from losing weight.
- What is more important, exercise or diet, to slim down?
Just doing exercises will not help you slim down. It is well understood. It’s not that exercise is not vital when you are trying for weight loss.
Your overall weight depends on how many calories you consume vs. how many calories you burn. Furthermore, if your workout burns your calories, it doesn’t mean you can cram down those unhealthy foods (full of calories) the whole day.
Therefore to stabilize the equation of “weight loss,” you need to consume fewer calories. This is what a “calorie deficit” is. Additionally, you must know the calorie deficit will help you boost the results.
So how would you eat fewer calories? You can choose foods that have minimum calories and are delicious and filling. Low-calorie foods can help you support calorie deficit, filling foods can keep you full for longer, and deliciousness will make you munch on these foods.
- Is it wise to rely on fad diets to cut calories?
If you are one of those who fear the summer, you will find it difficult to shed pounds with hard work and self-control. This is when we think about choosing fad diets. Many detoxes and quick-fix diets are available in the market that claim to put your body in shape without struggling. However, they also hint that we should straighten out our eating habits and avoid certain foods to lose pounds in a month.
For instance, Atkins, The Juice Diet, The Lemon Syrup Diet, and others force us to believe that these diets will help us manage weight. However, in actuality, they will only make us regress backward. It is because the human body requires a set of nutrients only available in natural diets and cannot be provided by fad diets.
As you regress and eat various foods, your body will store foods that are lacking. If you want to cut calories and shed pounds, you need to adopt a healthy lifestyle for a while.
- Should I skip meals to reach my weight loss goals?
We highly suggest you not skip meals due to many reasons. Many believe skipping meals can burn more calories and support less calorie intake. However, skipping meals can bring many problems to your body. At first, when you skip a meal and go for the next meal after hours, you tend to eat more than necessary as compensation for the missed meal. Furthermore, your body will tempt you to have more sugary and fatty foods or drinks to grab quick fuel.
These foods contain the highest number of calories and fat, which will hinder your weight loss goals. Consequently, your body being deprived of required foods will store more fat and affect your metabolism. You may not be able to stop skipping meals sometimes. However, if you’re looking forward to losing weight, you must not put your body in this situation.
Conclusion: Can You Lose 10 Pounds In A Month?
Remember to be kind to yourself and take care of your overall health when you plan to lose weight. Your weight loss strategy won’t work if you feel discouraged.
If you don’t feel the vibe, alter your plan and find something that connects with you. If it delights you, you will stay consistent and bring permanent change in your life.
Don’t forget to speak with a certified trainer or doctor before making a move.
If you have any health condition, your doctor will propose your weight goal and diet.