Are you interested in learning how to lose 10 pounds in a month?
You are probably trying to lose 10 pounds within the next 30 days because you have an important event coming up within the next 30 days.
Do you need to lose weight to fit into your wedding dress?
Going on a vacation with your hubby? Or you have a family function coming up really soon and you desperately want to get the extra pounds off in the easiest and fastest way.
How to Lose 10 Pounds in a Month: Simple Steps to Follow
1. Keep a Food Journal
If you truly want to lose 10 pounds in the next 30 days then you need to be accountable to yourself. And one sure way to do that is to keep a food journal to write down everything you eat. This will prevent you from indulging in mindless eating.
Keeping a food journal will make hitting your goal more practical as you won’t make the mistake of underestimating or overestimating what you are actually eating. Write down everything you eat.
It is a simple and effective method that has been proven to work.
Now, that isn’t a hard thing to do, is it?
2. Cheat Wisely
I know some people will tell you to keep it 100% but we both know that’s a fat lie and it doesn’t work.
We all have that propensity to cheat and indulge in some of the unhealthy eating habits that shoot up our calories and could drag us back in our bid to lose weight.
So, what I’m going to tell you is to cheat wisely. Don’t overdo it.
You want to lose 10 pounds in a month, right? Good! Cheat with your goal in mind.
3. Ensure Every Meal is Healthy
Now, don’t squeeze your face, you can do it.
All you have to do is ensure you include a serving of lean protein(chicken, eggs, fish and others) plus 2 servings of vegetables and 1 serving of fruit in every meal you eat.
You see it isn’t as hard as you thought?
Will you need to do some planning to do this? Absolutely but nothing complicated. Just create a meal plan that incorporates everything you need to have in your diet.
4. Drink a glass of water 30 minutes before every meal
Why should you do this? Drinking enough water helps boost metabolism. Plus drinking water before your meal will make you feel full so you end up eating less which controls the amount of calories you consume.
5. Eat 4 or 5 Almonds 15 Minutes Before Every Meal.
I notice that when I eat about 4 or 5 almonds before my meal, I tend to feel full and this keeps me from overeating. This is linked to the fact that almonds are fibers and act as good appetite suppressants.
The truth is, if you really want to lose 10 pounds in 1 month, you need to introduce some form of exercises into your routine.
One that I have found highly effective and easy to do is dancing. You can dance right in your room. Just play songs and dance for about 15-20 minutes daily. This is going to have a huge impact on your fat burning process. Dancing will boost your metabolism and help you lose weight faster.
7. Eat Fewer Calories
Losing or gaining weight is majorly about calories: the calories you consume, the ones you burn all add up into what forms your weight.
So, if you want to lose weight fast, you simply need to create a calorie-deficit by eating fewer calories.
You can lose up to 2 pounds weekly by simply reducing your daily calorie intake by 500-1000, depending on what you currently weigh.
The minimum number of calories a woman needs daily is 1,200 while a man needs an average of 1,800. You should avoid eating below the minimum daily requirement to stay healthy.
8. Cut Down on Your Sugar and Starches
Sugar and starches drive up your calories and slow down your metabolism. To lose weight fast, you have to cut down on your consumption of foods and fruits that are high in sugar and starches.
9. Stay Hydrated
Dehydration can send wrong thirst signals to your brain that is often misinterpreted as hunger which may lead to eating carelessly which could make you add extra pounds.
Drinking enough water is a sure way to stay hydrated and keeps you full, thereby suppressing your appetite and helping you control your cravings.
Our bodies generally require about 8 ounces of water which equals about 2 liters of water daily, to function optimally.
10. Don’t Skip Breakfasts
I have heard people advise dieters to skip breakfast in order to lose weight. I don’t recommend that. Why? When you skip breakfast, you are putting an undue pressure on your system. People who skip breakfast are more likely to overeat and eat unhealthily throughout the day which will potentially make you add more weight, a huge setback for hitting your goal of losing 10 pounds in a month.
Ensure you always have your breakfast. Doing this gives your body and brain enough fuel to go through the day without feeling empty or exhausted. Your breakfast is the most important meal of the day, so don’t skip it.
11. Eat a High Protein Breakfast
Yes, it is important to not skip breakfasts but what is more important is eating a high protein breakfast. Making you breakfast high in protein helps you to stay full for most of the day, helping you effectively deal with hunger pangs as well as consuming fewer calories which is a vital part of losing weight.
If you are used to taking a bowl of cheerios for breakfast, replacing that with a high-protein meal like smoked salmon and freshly cooked eggs may help you consume about 175 calories during lunch, according to scientists at Biofortis Clinical Research and the University of Missouri
It is a known fact that foods rich in protein are effective for weight loss compared to carbs and fats.
If you need ideas for a high-protein breakfast, try a protein shake, eggs with spinach or tofu kale wrap.
12. Eat slowly
If you have a habit of rushing your food, you need to stop that. Rushing while eating has the tendency to make you eat more than you are supposed to. It distorts your system and slows down your metabolism.
So, take your time to chew on your food. This sends the right signal to your brain and makes you feel fuller. This is one sure way to prevent yourself from over-eating and reduce your calorie-consumption.
13. Get 7 Hours of Sleep at Night
One of the often ignored weight loss tips is sleep. Poor sleep hurts your health and disrupts hormones such as ghrelin and leptin that regulate appetite.
Lack of proper sleep can potentially shoot up your cravings which will lead you into consuming unhealthy foods that slow down your metabolism, making it harder to lose weight.
You need an average of 7 hours of sleep at night. And if for any reason you couldn’t get all 7 at night, ensure you complete it during the day.
When you get good sleep, your body relaxes and recharges itself, burning more calories in the process. Having a good sleep regulates your appetite and mood.
14. Stop Taking alcohol and other sugary drinks
Want to achieve your goal of losing 10 pounds within the next 30 days? It’s time to take a break from alcoholic and sugary drinks.
The calorie-content of alcohol is higher than what is found in most high-carb foods. Alcohol doesn’t only send your calories through the roof, it slows down your metabolism.
Cut out alcohol from your diet until you hit your goal.
15. High-carb Foods should be replaced with fruits and low-carb vegetables
This is one of the easiest ways to reduce the amount of calories you consume daily.
Stay away from high calorie foods such as: white bread, ice cream, candies, pastries, peanut butter and others.
You should integrate the following low-carb vegetables into your diet: Lettuce, Cabbage, Broccoli, Spinach, Cucumber and Tomatoes.
16. Cook Your Meals at Home
When you eat out at restaurants, it is difficult to order low-calorie foods as you cannot tell what has gone into making the food. However, cooking your meals at home allows you calculate how many calories you are consuming. This helps you to stay disciplined.
17. Weigh yourself Every 3 Days
Since your target is to lose at least 10 pounds in a month, it is important to monitor your progress to see how you are doing. I recommend jumping on the scale every 3 days to check your weight. This will tell you if you are doing well or you need to switch things up and take a more radical approach.
18. Eat with Smaller Plates
One of the effective ways to stop yourself from overeating according to research is using smaller and brighter plates to serve your meal. Doing this reduces the portion you eat which will in turn cut down on the total number of calories you eat. Eating in small portions has been found to help speed up metabolism.
19. Drink Coffee or Green Tea
Coffee and green tea contain natural antioxidants that remove toxins from the body as well as boost fat burning process.
Coffee and green tea are powerful metabolism boosters that you should include in your diet if you want to lose weight fast. Just don’t add any sugar or cream
Research has it that caffeine, a major constituent of coffee and green tea can speed up your metabolism by 3-11%.
20. Diet Pills
One of the easiest ways to lose weight without much work is taking diet pills.
There are certain diet pills that work fast without exercise that can help you achieve your goal quickly.
Diet pills have been proven to work for weight loss. They help speed up your metabolism and help your burn fat faster.
There are different over the counter diet pills sold online that work.
21. Appetite Suppressants
This is another way to lose weight fast. Appetite suppressants work by controlling your cravings, reducing your calorie consumption, thereby preventing you from overeating and helping you drop some extra pounds of fat pretty fast.
Appetite suppressants increase your energy levels and boost your mood. Foods such as almonds, ginger, coffee, apples, cayenne pepper, eggs, salmon and green tea serve as great appetite suppressants.
However, if you want to lose weight faster you might want to consider taking appetite suppressant pills.
22. Fat Burners
Fat burners are another way to hit your goal of losing 10 pounds in a month quicker. Fat burning pills are specially formulated to help you lose weight. Many of them are made with natural ingredients and have been clinically tested and deemed safe for use.
Fat burners work by suppressing your appetite, boosting your metabolism, and preventing the production of new fat in your body. These weight loss pills help you lose weight with little or no exercise.
Go here to learn more about natural fat burners and how they work.
23. Take a Walk
You don’t have to register at a gym or lift heavy dumbbells before you can lose weight, you can burn fat by taking an evening walk around the neighbourhood for 20-25 minutes daily.
Doing this will keep your body active and your heart at an optimal level. You can have your ears plugged and listen to your favorite songs while you walk.
The key to hitting your goal is staying consistent at this. Don’t walk for a few days and stop. Do it everyday, you’ll be amazed at your results.
24. Drink a Glass of Water First Thing in the Morning
One of the ways to supercharge your body in the morning is drinking a glass of water when you wake up. A glass of water in the morning helps to detoxify your body and revitalises it.
Having at least a glass in the morning has also been shown to boost metabolism which will help you burn more fat in the process.
Make it a habit!
25. Take Red Wine
Red wine contains powerful antioxidants shown to be effective for weight loss.
So, yea, don’t forget to down a glass or two of red wine regularly. Its fat-melting properties take you closer to your goal.
Stress and worrying leads to depression which is generally associated with weight gain. And one sure way to de-stress yourself is meditating. Excuse yourself from the noisy world and find time to connect with your soul.
Relax and calm your nerves. Try to mediate at least 10 minutes daily. You’d love the impact on your health and general well-being.
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