Weigh loss goals can be difficult to reach if you are not serious toward your weight loss program and the amount of weight you want to lose. Starting one step toward your weight loss can be challenging, but as you start, it begins to work.
Earlier the weight loss plan was like eat less and exercise more, but it is not a healthy way to lose weight. You have to lose weight without interrupting your health which you should only target extra fat and weights. You need to follow some diet and lifestyle changes with regular exercises. Eating and exercising both are important to lose weight. During weight loss, your body will need good carbs, fresh green vegetables, fiber, and some calories. You can not completely avoid eating something, but yes fast food has to stop for a while.
Who can lose 10 pounds in one month?
Table of Contents
It is important to know whether you are healthy enough or not to lose 10 pounds weight in one month. Avoid or consult your doctor and fitness expert if you have any ongoing health condition or a recent change in your body which include
- Pregnancy
- Hormonal change
- Diabetes
- Risky health disease such as kidney problem, autoimmune disease
- Previous health history
Before starting a weight loss diet, you need to confirm that your overall health is good.
Some specific changes in your routine can help you lose 10 pounds (4.5 kg) safely in one month. Here are the essential things to maintain during weight loss.
Stop Refined Carbs
Skip refined carbs from adding in your diet. Avoiding refined carbs can help to enhance the quality of the weight loss process. Refined carbs are one of the types of stripped carbohydrate which lacks healthy nutrient and fiber while processing.
Refined carbs contain high calories with low nutrients which causes to absorb soon in the bloodstream. It causes to raise the blood sugar and make you feel hungry even after having food.
According to a study, refined grain diets cause more weight gain in the entire body which is comparatively higher than the diet of whole grain with rich nutritious.
The research of 2834 people discovered that people who consumed refined grain had average belly fat, which is more than people who had whole grains.
You can replace the refined carbs with breakfast cereals, white bread. Add more whole grain products such as oats, barley, brown rice and quinoa for the best result. Check the product label properly and skip which have heavily processed before packing.
Bad carbs to avoid
- Cholesterol – High
- Trans fats – High
- Sodium – High
- Fats – High
- Nutrient value – zero to minimum
- Fiber – zero to least
- High refined grains – white wheat flour
Good Carbs to eat
- Vegetables: All are good to eat every day.
- Full fruits: Apples, bananas, strawberries, etc.
- Beans: Lentils, kidney beans, peas, etc.
- Nuts: Almonds, hazelnuts, walnuts, peanuts, macadamia nuts, etc.
- Seeds: Pumpkin seeds, Chia seeds.
- Whole grains: Prefer grains that are whole such as quinoa, pure oats, brown rice, etc.
- Tubers: Sweet potatoes, Potatoes, etc.
Count your calories intake
During a weight loss program, you need to burn more calories than you consume. You can reduce your calorie intake or do a more physical activity every day.
Calorie count helps to know how your diet is working for weight loss.
A review of study 37 in 16,000 people found that a weight loss program which includes calorie counting got the result of an average 7.3 pounds (3.3kg) weight loss every year than those people who didn’t count calories.
However, remember only reducing your calories is not the one thing to consider in long-term weight loss. You need to adopt a healthy lifestyle with proper diet.
You can take help of food calorie counting apps for the best result.
Make Better beverages choice
Apart from replacing your main courses, better beverages are the healthy choice toward your weight loss goals. Beverages like energy drinks, juice and soda contain lots of sugar with extra calories which contribute to weight gain.
Drinking enough water is essential for weight loss diets. It makes you feel full stomach and promote metabolism by reducing calories and weight loss.
According to the study of 24 obese and overweight individual found that the fluid intake of 16.9 ounces (500 ml) before a meal helps to reduce the number of calories around 13%.
Another study of 14 overweight individuals found that the intake of 16.9 ounces (500 ml) water promotes metabolism by 30% after drinking of 30- 40 minute. They found slightly reduced calories in a short time.
For better weight loss result remove the sweetened beverages, high calories. Make a goal to drink 34 to 68 fluid ounces which are 1-2 liters of water per day.
Balance Your Hormones
Hormonal changes and imbalance play a key role in weight gain and weight loss. Sometimes hormonal issues make weight loss goals difficult especially for women who are near menopause.
Many women with hormonal issues, find challenging to lose the weight as their age progress but it’s not impossible.
Avoiding stress is one of the best options for balancing hormones. According to scientific studies, thinking that you are fat causes to produce stressful thoughts which stimulate metabolic pathways and result in insulin resistance and weight gain.
Eat More Slowly
Eating your food slow can help in weight loss goals. You will more enjoy your food and tastes which make you feel full for a long time.
Fast eating your meal can contribute to weight gain. Generally, after eating, your stomach suppresses ghrelin hormone which regulates hunger. The stomach also releases anti-hunger hormones such as peptide YY, cholecystokinin, and glucagon-like peptide. This hormone signals completion of eating process to your brain and the nutrients absorbing in process. Then the brain release chemical to reduce the hunger and makes full and helps to stop the eating.
This eating and signaling process takes around 20 minutes time. Therefore, eating slow helps your brain to take enough time to process and receive signal.
According to the study of 30 women, found eating slow reduces calorie intake by 10% and increase water intake. It makes the stomach feel full.
Eat with small bites and drink enough water with your food. Try to cut down any outer distraction to eat slowly.
Eat fiber
Add fiber to your weight loss plan. Fiber is a carbohydrate and nutrient which helps to balance blood sugar and reduce hunger by digesting food slowly. Many studies have shown that fiber has a strong impact on weight loss.
A review study discovered that adding 14 grams of fiber in your daily food diet without changing your weight loss diet can reduce 10% calories intake and 4.2 pounds that are 1.9 kg weight in four months.
Another study of 252 women discovered, dietary fiber intake can help to reduce 0.25 kg of body weight in 20 months.
Add at least 25 – 38 grams of fiber in your daily intakes such as veggies, fruits, whole grains, and legumes to prepare your healthy for better weight loss.
Add High-Protein Breakfast
Start your day with a healthy and high protein diet which can keep you on track of your weight loss goals.
Protein helps reduce appetite and calorie intake. Replacing fats and carbs with protein food can increase the satiety hormones and make you feel full. The protein contains a high thermic effect which leads to boost the metabolism and burn more calories in less time. Here are the high protein foods which you include in a 1-month diet of losing 10 pounds.
- Eggs
- Oats
- Yogurt
- Cottage cheese
- Peanut butter
The research of 12 weeks with 19 people found that 30% protein intake burn 441 calories and reduced weight around 10.8 pounds (4.9 kg).
Intermittent Fasting
Reduce your daily eating habits by intermittent fasting. Men can fast for 16 hours and make a habit of eating in 8 hours.
Women can do fasting for 14 hours and eat between 10 hours. You can have two small meals and one low-calorie snack every day.
Sleep enough every night
Enough sleep of 7 – 9 hours is important for good health and weight loss. You need to maintain a proper sleep schedule which is an important factor for losing 10-pound weight in one month.
If you have a sleep problem such as sleep apnea, Insomnia or frequent washroom visit problem at night, then you need to speak your doctor before starting a weight loss diet.
A small study of 9 men found that, people who deny sleeping one night which causes to raise their hunger and ghrelin levels.
Another study of 245 women discovered that sleeping at least for 7 hours every night helps in weight loss goals by 33%.
Try to sleep for 7 to 8 hours every night. Make sure to remove the sleep distracts such as light, noise, warm temperature.
Foods to add in your diet | Vegetables, Fruits, Nuts, and Meat
Vegetable, fruits, meat, and nuts intake are important for weight loss goals to provide your body all the essential vitamins, nutrients, antioxidants, fiber, and minerals during weight loss so that you can stay healthy. Here are the essential foods you can add to your diet to lose 10 pounds in one month.
Spinach
A leafy green vegetable such as spinach, lettuce and kale and amazing fat burning veggies with added nutrition. You can add blanched or little-cooked spinach in your breakfast and lunch to make your body stay on weight loss goal.
Mushrooms
Mushrooms are tasty vegetables which you can combine with nonveg food also. It helps to balance the glucose levels in the blood while weight loss diet. Mushrooms provide benefits of rich protein and boost metabolism.
Cauliflower and Broccoli
Broccoli contains high-quality fiber, phytochemical, mineral, and vitamins which intensify 10 pounds weight loss goal in one month. On the other hand, cauliflower rich in phytonutrient sulforaphane, vitamin C and folate which make you fill the full stomach. It also fights bloating problem.
Green chilies
Health freaks believe that chili peppers help in fat burning. According to recent studies, chilies generated heat helps to use more calories, especially it oxidizes fat layers in the body.
Pumpkin
Pumpkin contains high fiber and low calories. It is the best vegetable to add in weight loss diet. You can add it in a salad or eat as blanch. You can also add pumpkin powder in the smoothies and soups. Pumpkin helps in reaching 10 pounds weight loss goals in one month.
Carrots
The Carrot is the best vegetable to add in weight loss plan. It contains low calories and rich insoluble fibers. It helps in healthy weight loss. Carrot perfectly fit with vegetables or fruits to make a rich, nutritious fat removing juice. You can also add it in a salad or fry with the tasty meat recipe.
Asparagus
Asparagus is a less common vegetable, but it is an amazing food for burning fat. It contains asparagine a chemical which is an alkaloid which helps to break down fats and directly work on cells. You can roast it or stir-fry with other veggies. You can also directly eat them.
Cucumbers
Cucumber is a water content vegetable which you can eat as a snack. It helps to detoxify your body due to the content of fiber and water. It stops starvation and frequent hunger by making the stomach feel full. Due to its low calories content, it is often healthy vegetable to add in weight loss diets. Therefore, you can add to your 10-pound weight loss goal in one month.
Avocados
Add avocado to your one-month weight loss diet. As avocado contain rich monosaturated fats, potassium, phytochemicals, and dietary fiber, help to lower body weight. It is a green superfood contain high calories helps to satisfy the fat needs in the body to slim down. You can eat avocado as a sandwich, salad.
Almonds
Almonds are a good source of fiber which you can add in one-month weight loss diet. Eating hand full of almonds helps to feel full for a long time in a day. It also reduces tempting hunger.
Almond contains vitamin E which is a rich source of polyunsaturated and monosaturated heart-healthy fats. You can sprinkle some almond in your side dishes or salad.
Almond can be a great snack during the emergency time of hunger.
Eggs
Eggs are the powerhouse of rich quality protein, and it helps in weight loss which depend on the time of the day. It essential nutrients, fats, choline and vitamin D can work well if eaten in breakfast because its protein content reduces satisfy hunger hormones and increase satiety. You will feel full stomach till lunch time.
According to one study, people who eat egg in breakfast will reduce the eating habit of the entire day which helps in weight loss.
Yogurt
Yogurt contains plenty of probiotics and protein. It is healthful to add in weight loss diet. The weight loss effort may disrupt if your gut is unhealthy, eating yogurt can make your gut’s beneficial bacteria healthy and support weight loss. You can pick greek yogurt, which proved good result during a research, as it helps to improve satiety and lessen appetite. But you need to avoid yogurt comprising sugar for flavoring which can raise calories.
Avoid Condiments and Sauces
Avoid sauces and condiments such as pickle, salt for topping your food which can increase calories of healthy food.
For example:
One tablespoon of mayonnaise contains 90 calories, and ranch sauce has huge calories of 73 per tablespoon.
Other sauce and condiments such as peanut butter, sour cream, teriyaki sauce, and maple syrup cause to accumulate huge calories.
Here calorie counting can help you to stop excess calorie intakes from condiment in your everyday meal and reduce the help to lose 9 pounds in a year.
Instead of sauce or condiments, try seasoning your recipes with spices and herbs to reduce calories and increase weight loss. You can also replace sauce with mustard, horseradish, and hot sauce.
Stay Active
Staying active throughout the day can help to lose weight faster. Sometimes doing exercise can make you tired and also cause body pain but if you make a routine of everyday exercise, then ease your activity to lose body weight.
Apart from non-exercise, the entire day your body will be burning calories through walking, gardening, typing, and fidgeting. It will depend on the activity level to reduce calories.
You can add some changes to your daily lifestyle to increase the fat burning and reduce weight loss effort.
To stay more active, you can do walking, use stairs, stretch your body after every 30 minutes.
Exercises to lose 10 pounds weight in one month
You can do the following exercise in the five days of the week to get the significant weight loss result.
Butt Workout
Get your glutes active with simple butt exercise. The lunges and jump squats can help to increase your heart rate for excellent weight loss. You will be able to build lean muscles by targeting glutes with donkey kicks and deadlifts exercise.
Cardio Exercise
You can do aerobic exercise which is best known for cardio health. Aerobics is a kind of physical activity which helps to increase heart rate and strengthen heart and lungs health by burning calories.
Doing cardio exercise as a part of your routine is a useful way to improve weight loss.
A research of 141 obese people found that weight loss diet and 40 minutes of cardio for at least three weeks every week helps to reduce 9% of body weight in six months of time.
One more study of 10 months discovered that doing cardio exercise and burning 400 to 600 calories five times every week reduce an average weight of 8.6 pounds (3.9 kg) and 11. 5 pounds (5.2 kg).
To get an effective result, make a routine of cardio exercise on the daily basis at least for 20-40 minutes or 150 to 300 minutes every week.
You can do jogging, boxing, walking, and swimming which helps to promote weight loss.
You can do cardio exercise when you don’t have much time to work out regularly. Do this exercise for 10 minutes followed by interval structure. It helps to produce health benefits of 45-minute exercise. Do explosive tuck jumps which act double to burn fat and build powerful leg muscles.
Ab Workout
You can do leg lifts, Russian twists, side bends and planks which helps obliques muscles and reduce abs. On the other hand, mountain climbers and burpees help to increase heart rate for calorie burning.
Total body workout
Try to target arms, back, legs and abs for total body exercise. Spend only 7 minutes on each round to reach your weight loss goal of 10 pounds in one month.
High-intensity-interval-training exercise
It also describes as HIIT exercise which helps weight loss program and elevates metabolism even after performing your exercise. Your body will be consuming calories at a high level after an hour of leaving the gym. The HIIT exercise helps legs and butt and promote weight loss.
Triceps Toning
Perform triceps push-ups, kickbacks and triceps extensions which are effectively targeted triceps during this exercise. During each workout, you will be running in one place with moving knees to maintain your heart rate elevated to burn calories.
Back and Shoulder -HIIT exercise
This exercise strengthens your muscles by the challenging time of twenty minutes. Perform push-ups, burpees, mountain climbers and rows to reach weight loss goal in one month.
Try Resistance Training
Resistance training is a physical workout which involves force tolerance during muscle building to increase strength. This training also helps to promote metabolism to ease the weight loss.
According to the study of 94 individuals discovered that resistance training help to build fat-free mass and maintain metabolism for weight loss. It helps to increase the calories burning in an entire day.
You can join the gym to perform resistance training with the help of equipment. You can also practice weight loss exercises at home to begin the effective resistance training which improves weight loss.
During 10 pounds weight loss in one month, it may seem high goal, but it’s possible if you make right and efficient efforts with your lifestyle modification. Step ahead and make few essential changes from mention above to lose weight safely. It will require patience to reach the desired result.