You can lose 10 pounds in 1 month by changing your diet and lifestyle habits. However, weight loss is different for everyone.
Reaching your weight loss goals can be a big challenge, regardless of how much weight you want to lose.
However, taking it one step at a time and making a few modifications to your diet and lifestyle can make weight loss much more manageable.
Effective ways to lose weight
Pro Tip: Studies show that resistance training can preserve fat-free mass and increase metabolism to boost weight loss.
- Add resistance training for weight loss
- Resistance training is a type of physical activity that involves working against some type of force to build muscle and increase strength.
- In addition to other health benefits associated with resistance training, it may boost metabolism to make weight loss even easier.
- Using gym equipment or performing bodyweight exercises at home are two effective ways to start resistance training and enhance weight loss.
- Practice intermittent fasting
- Intermittent fasting involves cycling between periods of eating and fasting, with fasts typically lasting 16–24 hours.
- It can reduce the amount you eat by limiting the time frame in which food is consumed, possibly enhancing weight loss.
Pro Tip:
Intermittent fasting can improve metabolism, increase fat loss, and preserve lean body mass to aid weight loss.
Eat more vegetables
Vegetables are incredibly nutrient-dense, supplying ample vitamins, minerals, antioxidants, and fiber for a low number of calories.
Eat at least four servings of vegetables and three servings of fruits daily.
One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss. Any extra movement helps burn calories.
Studies show that people who maintain their weight loss over the long term get regular physical activity.
- Change your perspective
- It’s not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.
- Try cardio for weight loss
- Aerobic exercise — also known as cardio — is a type of physical activity that increases your heart rate to burn more calories and strengthen your heart and lungs.
- Adding cardio to your routine is one of the most effective ways to quickly increase weight loss.
- For best results, try to fit in at least 20–40 minutes of cardio daily — or about 150–300 minutes per week.
- Walking, jogging, boxing, biking, and swimming are just a few forms of cardio that can boost weight loss fast.
Pro Tip:
Cardio can help you burn more calories to increase weight loss quickly.
Eat fewer refined carbs to lose weight
Cutting down on carbs is another simple way to improve the quality of your diet and further weight loss.
- It’s especially beneficial to decrease your intake of refined carbs — carbohydrates that are stripped of their nutrient and fiber content during processing.
- Not only are refined carbs high in calories and low in nutrients, but they’re also absorbed quickly into your bloodstream, causing blood sugar spikes and increased hunger.
Studies show that a diet high in refined grains is associated with higher body weight than a diet rich in nutritious whole grains.
For best results, replace refined carbs like white bread, breakfast cereals, and heavily processed packaged foods with whole grain products like quinoa, oats, brown rice, and barley.
Pro Tip: Refined carbs, which are low in nutrients, can cause spikes and crashes in blood sugar levels. Research shows that a higher intake of refined carbs may be linked to higher body weight and increased belly fat.
Start counting calories to lose weight
In order to lose weight, you need to use more calories than you consume, either by decreasing your calorie intake or by increasing your daily physical activity.
- Counting calories can keep you accountable and increase your awareness of how your diet may impact your weight loss.
- Replace refined grains with whole grains.
- However, keep in mind that cutting calories alone is not considered a sustainable strategy for long-term weight loss, so you’ll likely need to pair it with other diet and lifestyle modifications.
Recording your intake with an app or food journal is a good way to get started.
- Choose better beverages
- In addition to changing your main courses, choosing healthier beverages is a simple way to effectively increase weight loss.
Soda, juice, and energy drinks are often loaded with sugar and extra calories that can contribute to weight gain over time.
Cut back on sugar as much as possible, except the natural sugar in fruit.
Conversely, water can help keep you feeling full and temporarily boost your metabolism to cut calorie consumption and enhance weight loss.
One older study of 24 adults who were overweight or had obesity showed that drinking 16.9 fluid ounces (500 mL) of water before a meal decreased the number of calories consumed by 13% compared to a control group.
To bump up weight loss, cut out high-calorie, sweetened beverages and aim to drink 34–68 fluid ounces (1–2 liters) of water throughout the day.
Pro Tip:
Soda, juice, and sports drinks are high in calories and can contribute to weight gain. Water, on the other hand, has been shown to decrease calorie intake and temporarily increase metabolism.
Eat slowly to lose weight
Slowing down and focusing on enjoying your food while listening to your body is an effective strategy to decrease intake and enhance feelings of fullness.
For example, one study of 30 women found that eating slowly decreased calorie intake by an average of 10%, increased water consumption, and resulted in greater feelings of fullness than eating quickly.
Pro Tip: Taking smaller bites, drinking plenty of water with your meals, and reducing external distractions can help you eat more slowly to increase weight loss.
Eating slowly can decrease intake and improve feelings of fullness to enhance weight loss.
- Add fiber to your diet
- Fiber is a nutrient that moves through your body undigested, helping to stabilize blood sugar, slow stomach emptying, and keep you feeling full longer.
Multiple studies demonstrate that fiber has a powerful effect on weight loss.
To optimize your health and increase weight loss, aim for at least 25–38 grams of fiber daily from foods like fruits, veggies, legumes, and whole grains.
Pro Tip: Increasing fiber consumption has been linked to decreases in both calorie intake and body weight.
Starting the day with a healthy high protein breakfast is a great way to stay on track toward your weight loss goals.
Pro Tip: Increasing your intake of protein can help you lose weight by reducing your appetite and cutting your calorie consumption.
- An older study of 20 adolescent girls found that eating a high-protein breakfast increased feelings of fullness and lowered levels of certain hormones that stimulate hunger.
Oats, yogurt, eggs, cottage cheese, and peanut butter are a few staple foods you can enjoy as part of a healthy, high-protein breakfast.
Pro Tip: Increased morning protein intake is associated with greater feelings of fullness, decreased calorie intake, and reductions in body weight and belly fat.
Setting a regular sleep schedule and sticking to it may be another important factor for successful weight loss, especially if you’re trying to lose 10 pounds in a month (Get enough sleep at night).
- In a small 2008 study, depriving nine men of sleep for a single night resulted in significant increases in hunger and levels of ghrelin, the hormone that stimulates appetite.
- Do your best to get at least 7–8 hours of sleep per night, set a regular sleep schedule, and minimize distractions before bed to optimize your sleep cycle and reach your weight loss goals.
Also, read the importance of getting enough quality sleep: https://aplasarkar.com/benefits-of-quality-sleep/Pro Tip :
While sleep deprivation can increase hunger, getting enough sleep can increase the likelihood of successful weight loss.