Losing weight is not an easy task. In fact, it can be downright difficult at times. But what if there were a few tricks you could use to make the process a bit easier? What if you could lose 10 pounds in a month simply by following some basic tips?
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In this article, we’ll share some of the best tips on how to lose 10 pounds in a month.
We’ll cover everything from diet and exercise to lifestyle changes that can help boost your weight loss efforts. So, if you’re ready to get started, read on.
7 Tips to Help You Lose 10 Pounds in a Month
It may sound too good to be true but believe it or not, it is possible. And we’re here to show you how.
Count The Calories
One of the most important things you can do when trying to lose weight is to count the calories you are consuming. This means keeping a detailed food diary, writing down everything you eat and drink.
By doing this, you will be able to see where you are consuming too many calories and where you can make changes. Maybe you can cut out sugary drinks or snacks or reduce the portion sizes of your meals.
Whatever it is, by tracking your calories, you will be more aware of your eating habits, and this can help you make necessary changes.
The process of losing weight is not very easy, but there is one basic rule that must be kept in mind at all times: you must burn more calories than you ingest. You need to keep an eye on how many calories you consume each day.
Start Walking
Walking isn't only for cat or dogs or their owners. To put it differently, aerobic exercise does not need you to dance your heart out.
As long as your heart rate stays in the zone designated for burning fat, you will be in an excellent spot to lose some pounds. You can reach this heart rate by going for a quick walk, a slow jog, or cycling at a speed of fewer than 10 miles per hour.
According to the Centers for Disease Control and Prevention, moderate-intensity physical exercise occurs when your heart rate is between 63% and 72% of your maximal heart rate. A heart rate of 77% to 92% must be enough for intense physical exercise.
So, if you are a 20-year-old woman, your maximum heart rate would be 220 beats per minute. For moderate-intensity physical activity, your heart rate should be between 138 and 158 beats per minute. And for intense physical activity, it should be between 173 and 193 beats per minute.
Swap Out Simple Refined Carbs
Carbs are a form of carbohydrate whose nutritional and fiber content is taken out during processing. They're easily absorbed into your system, causing blood sugar to increase and appetite to grow.
You've surely also seen the keto diet advertisements every once in a while on your Instagram timeline. The keto diet follows the same guidelines as the Atkins diet plan: limit your carb consumption to around 50 grams per day—the fewer carbs, the more weight you will lose.
And because refined carbs are processed and lack fiber, they're also low in nutrients. Consuming too many refined carbs can lead to weight gain and health problems like type 2 diabetes, heart disease, and metabolic syndrome.
However, before following the keto diet or any other diet plan that involves major lifestyle adjustments, you should first visit your healthcare practitioner or a dietitian.
There are certain people who are not good candidates for low- or no-carb diets, so if you are going to cut back on the amount of food you eat, you should do it in a way that is healthy.
Start A High-Protein Breakfast
Let others sip the green smoothies and munch the little doughnut-topped croissants.
You're in need of some good oatmeal right now; sprinkle it with some fruit and nuts, and you'll be satisfied until lunchtime. If you're looking for something savory, an avocado and egg toast would be a great option.
Eating a nutritious breakfast might help you get your day off to a good start and avoid the dreaded mid-morning energy slump that forces you to go for the box of doughnuts in the workplace break room.
Keep Yourself Hydrated
Drinking water has several advantages, including maintaining a healthy digestive tract and reducing dehydration.
However, drinking water might help you eat less since it makes you feel fuller before you eat.
Having water with you at all times is a simple strategy that can help you avoid getting dehydrated like a lizard all day. Get a big water bottle, fill it up, and make staying hydrated a breeze for yourself. Enjoy this easy change that will make you feel more energized and lighter.
Sleep More
In addition to food and exercise, sleep is another crucial factor in weight loss. When you don’t get enough sleep, your body produces cortisol, a stress hormone that will cause you to crave sugary and fatty foods.
Sleep deprivation also puts two appetite-regulating hormones, leptin and ghrelin, out of sync. Leptin signals to your brain when you’ve had enough to eat, while ghrelin signals when you’re hungry. When you don’t get enough sleep, your body produces more ghrelin and less leptin.
This hormonal imbalance will cause you to feel hungrier and make it harder for you to stick to your diet.
So, aim for 7 to 8 hours of sleep every night to keep your hormones in check and help you lose weight. Work on your stress levels, too, as high levels of stress can also lead to weight gain.
Add Apple Cider Vinegar To Your Diet
Apple cider vinegar is really popular right now. Although you may have heard that it may help in weight reduction, there hasn't been much research on this matter.
One short study published in 2009 found that those who ingested 15 to 30 milliliters of ACV every day for 12 weeks had a lower body weight at the end. This could be attributed to greater sensations of fullness. Overall, however, there is no solid proof that it works.
If you really want to give ACV a try, start with small doses and dilute the vinegar with water before drinking it. Drinking it, especially when combined with water, is quite strong, so consider incorporating it into salads, slaws, or bean dishes instead.
Final Thoughts
These are just a few tips that can help you lose 10 pounds in a month. Remember, losing weight takes time and patience, so don’t get discouraged if you don’t see results immediately. Just keep at it, and you will eventually reach your goal. Happy dieting!
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