Weight loss comes across as a big challenge for people and it doesn’t matter how much you want to lose if you can’t seem to manage it consistently. Most people give up in between when it’s too slow or they find themselves totally swung off the plan losing it to one temptation.
So here in this article, we’ve prepared a few simple steps to make it easier for you to manage your weight loss goals consistently by a few minor modifications that don’t require immense self-control to stay realistic and hence, effective.
You’ll be able to safely drop around 10 pounds or about 4.5 kgs in a month if you stick to this plan. This can also help you to steadily lose weight overtime and help you manage your plan better to get to a desired weight. So without further jibber jabber, let’s walk you through it!
Steps to losing 10 pounds in a month
#1 Keep your calories in check
The basics to weight loss require you to create a deficit of calories by consuming less and burning more. You can do this either by reducing your calorie intake or being able to burn more through consistent physical exercise.
According to a review of 37 different studies, weight loss plans inclusive of calorie counting strategy showed a 7.3 pounds greater weight loss over an year on average.
Keeping yourself more aware of your calorie intake can be done through recording your daily calorie intake. You can make use of some mobile applications out there to get started. Although this tactic alone will not be a sustainable method so it should be used in combination with other lifestyle modifications to reap faster weight loss.
#2 Consume better beverages
While it’s tempting to grab some soft drinks or processed beverages from the nearest vending machine, they give your calorie intake a huge surge every time you consume them.
These beverages include energy drinks, Sodas and boxed or bottled juices, containing high amounts of sugars which can contribute to increased weight overtime. A simple, yet highly effective alternative is plain water. It makes you feel full and also give your metabolism a short-lasting boost.
So consuming water consistently throughout the day can help curb some craving and help cut down on calories. Also drinks with low sugar amounts or sugar-free beverages can do you good too!
#3 Less refined carbs, more proteins
Refined carbs are those that give you instant doses of energy but they also drain your energy faster leaving you hungry in a shorter time compared to more complex carbs like whole grains and proteins like lean meats.
Low carb and protein-full diet especially in breakfast can help control your calorie intake as these elements make you feel more full while consuming less and digest slower, releasing energy over a longer time hence preventing cravings and overeating.
Replace the processed sugars, white bread, pastas and white rice with more protein and whole grains like brown rice, brown bread, oats, whole wheat, meat (beef, chicken, fish, etc) and eggs.
#4 Eat slowly
Another strategy to shrink your fat reserves is to focus on relishing your food more than devouring it mindlessly while scrolling through your screen. When you slow down during each bite, you’d feel a sense of fullness before finishing or taking another plate.
Ergo, you’d have consumed less calories if you stop yourself from overeating or consuming more than you need. Taking more time in between each morsel and having more water in between can trigger weight loss if made into a habit.
#5 Perform intermittent fasting
This method can trigger weight loss and help you shed those extra kilos you’ve been stressing over. Essentially, intermittent fasting means having periods of abstaining from eating and you can cycle between fasting and eating where you limit overeating or control your calories by reducing the time in which you’re allowed to eat.
These fasts have to be at least between 16 to 24 hours performed every other day or a few times in a week if you want to achieve faster weight loss. According to a research study performed on 11 healthy adults found that intermittent fasting burned significantly higher calories during their rest compared to unrestricted eating.
#6 Improve your sleep schedule
Getting enough sleep is especially important for those who wish to knock off 10 pounds in under a month since poor sleep schedules and sleep deprivation is linked to increased hunger levels as you’re awake for more hours in a day so you’d technically need more energy too.
Many studies have concluded that getting inadequate sleep releases a hormone called Ghrelin which is known for stimulating your appetite. So fixing your sleep routine to get at least 6 to 8 hours of sleep would reduce your calorie intake by preventing nighttime craving and overeating.
#7 Practice resistance training and cardio
Usually, resistance training is for building core strength and adding muscle but it can also trigger weight loss if used strategically. While cardio, also known as aerobic exercise, increases your heart rate which can burn calories faster. Both of these workouts have immense health benefits like improving endurance and heart health alongside triggering weight loss.
You can simply search up bodyweight exercises or use gym equipment to practice resistance workout a few times a week and as for cardio, activities like cycling, swimming, running or even paced walking does wonders if done on a daily basis for at least 20 to 40 mins.
It seems like a very unrealistic idea to be able to lose 10 pounds in just a month when you feel like you’ve been trying forever. But if you worship these steps with consistency, it’s entirely possible.
Breaking it down in steps and then taking it one at a time makes sure that you are able to lose weight safely and sustainably before you feel like it’s too much and give up. Taking it slow and making small changes by each successive week is how we can promise results. Just be patient, good things take time- as they all say.