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When you are trying to lose weight for good, it is best not to aim to lose more than a couple of pounds every week. However, for those who must lose about 10 pounds of weight in a matter of days in order to jump start their weight loss efforts or to attend a wedding party or even a beach vacation, it may actually be possible to lose this amount of weight in only a month’s time. This is not an unachievable goal by any means since you are losing weight steadily and healthily. You do not need to take the help of crash diets to reduce 10 pounds of your body weight; neither do you need to sweat out for unreasonably long hours at the gym. Crash dieting solutions are typically unhealthy and cause irreparable damage to your digestive system. When you set a target of losing 10 pounds in a month’s time, you do not have to follow an over-restrictive lifestyle.
How to lose 10 pounds in a month:
Basically, you will need to bring down your calorie intake by about 8000 calories every week in order to attain this target. You can follow a good combination of a moderate diet and regular workouts to achieve this goal. Any weight loss plan will obviously demand a high level of determination and hard work on your part. When you follow a healthy plan consistently, you can be sure of seeing positive results soon. You can use the following tips for losing the 10pounds:
Lower calorie intake:
You will need to cut down your daily calorie intake. This is possible by eating the right kinds of foods which can contribute to weight loss and regular exercises. When your daily calorie intake is approximately 1200 calories and you perform an hour of aerobics every day, you can certainly lose nearly 5 pounds in a week. The best way to consume fewer calories is to read food labels before eating and use calorie trackers to understand the calorie content of foods that you eat.
When you need to lose calories quickly, you must eat the right kinds of foods. These should ideally be packed with nutrients and should be able to keep you feeling full for long hours. This means a diet rich in fibers, leafy veggies and proteins is best suited for losing weight. You can eat more salads made from lettuce and broccoli, asparagus, green beans, Brussels sprouts, kale etc. Lean proteins like fish and chicken, eggs and tofu are also beneficial. It is best to avoid sugar rich foods and salty foods. If you are unsure about the right food choices, you can consider joining accredited weight loss programs. For instance, Nutrisystem claims to offer 2lbs of stable weight loss per week if you follow the diet plan appropriately. Their meals are nutritionally balanced and are low in calories.
Keep a food diary:
It may help to maintain records of what you eat and drink throughout the day. This helps you to keep a check on your daily calorie intake. There are several online calorie counters that can help you stay on track because the idea is to cut down nearly 500 calories every day. Avoiding high calorie snacks is the first step to controlling your daily calorie intake. It is also important to control meal portions. Before buying foods from the grocery, you should ideally read their labels to know the correct serving size. Along with eating the right kinds of foods, it is also necessary to avoid sugary beverages; you can keep yourself hydrated by drinking more water, sparkling water or unsweetened tea.
Exercise every day:
Along with a great diet, it is imperative that you do regular physical activities to stay healthy and lose the pounds quickly. You need to choose an exercise program that can help you burn as many as 700 calories a day. For instance, you can choose from activities like swimming or cycling, aerobics or rowing. Strength training may help to tone your body and shed the pounds faster because it promotes lean muscle mass.
Cook at home:
It may be a good idea to cook your meals at home as far as possible and avoid dining out. When you cook on your own, you are likely to prepare healthier and more nutritious meals. You can carry homemade snacks to work to avoid buying from the vending machine. When cooking, it is best to avoid items like pizzas and fried foods, rather, grilling or steaming your foods will make it healthier.
When you follow a diet, it does not mean that you have to sacrifice all your favorite foods or do away with sugar altogether; you can use healthier substitutes of your favorite foods to lose the pounds. For instance, you can start eating Greek yogurt instead of mayonnaise or sour cream, or whole grain breads and brown rice instead of regular white breads, or include more fruits in your daily diet, or switch to healthier cooking oils like olive oil.
Weigh yourself regularly:
It may be a good idea to monitor your body weight every week by weighing yourself on the same day of every week at the same time of the day. However, when you keep weighing yourself every day, you may start feeling dejected and depressed.
Weight loss buddy:
Besides eating and drinking right and doing regular workouts, you can also look for a weight loss buddy. When you have someone you can diet with and work out with, you are likely to stick to your routines.
These tips can help you lose as many as 10 pounds in a month’s time. However, once you have successfully lost this weight in a month, it is important to stabilize it. You need to maintain that weight steadily for another two weeks before trying to lose any more weight. In this time, it is important to stop yourself from unhealthy binging and overeating. The body needs time to adjust to the changes although your weight on the scale may remain unchanged. You may experience what is commonly called a weight loss plateau where the body simply refuses to shed any more weight.
To overcome this obstacle, you should mix your workout and diet plans, change your strength training routines with resistance training techniques, or switch to cycling if you had only been running to lose weight. Such changes can help you stay on track and maintain the weight loss permanently.