Is it possible to lose 10 pounds in one month? Many heavy people succeeded in reducing 10 pounds in such a short time while still nurturing their bodies and putting a healthy mind at the top priority.
How to lose 10 pounds in a month healthily? The combination of a proper lifestyle, regular physical exercises, and a nutritionally balanced diet is the key to rapid weight loss success.
We promise that our detailed guidelines will be of great assistance if you plan to engage in this challenging one-month process. Here we go!
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How To Lose 10 Pounds In A Month?
As said, weight reduction success depends largely on sticking to a consistent workout routine, eating green foods, and getting used to a healthy lifestyle.
Now, we’ll dig deep into the details on how to do it correctly.
Regularly exercising helps you lose weight, maintain your weight loss, and increase your general fitness and health.
Many types of workouts can aid with losing weight. The four exercises below will particularly speed up your progress.
Swimming is a form of cardio exercise.
How to lose 10 lbs in a month? One of the fastest ways is to take up cardio.
Cardio, or aerobic exercise, is a kind of physical activity that increases our heart rate, helps burn calories, and promotes our lungs and heart.
If you add cardio to the daily workout routine, you will be surprised at how fast you can see results.
Doing cardio three times a week and for 40 minutes each time can decrease body weight by up to 9% after six months.
10-month research showed that burning 400 and 600 calories five times a week by performing cardio exercises led to the average weight reduction of 3.9 kg (8.6 pounds) and 5.2kg (11.5 pounds), respectively.
To get the best results, you should add cardio of 20-40 minutes at least to your daily workout or around 150-300 minutes a week.
Jogging, walking, biking, swimming, and boxing are some of the most popular aerobic exercise forms that can rapidly foster weight loss.
If you have a treadmill for home use in your house, it will be so convenient as you just have to jog to lose weight on a treadmill.
It’s advisable to add a treadmill incline to make your treadmill training more challenging. Jogging briskly or sprinting at an intense incline helps burn tons of calories as your body must force harder.
Also, adding hills engages more muscles, contributing greatly to building lean body mass. This way, you can lose weight faster as muscles burn calories more quickly than fat.
Have you never tried adding hills when running before? You may find this video:
A treadmill helps you do HIIT right in your house.
HIIT (high-intensity interval training) involves alternating between intense bursts and short recovery periods, maintaining a high heart rate to promote calorie burning and accelerating weight loss.
Including a treadmill HIIT workout in your routine will be an exceedingly effective method to decrease 10 pounds of fat in one month.
Indeed, a HIIT session of 30 minutes can burn 25% to 30% more fat than other activities, such as resistance training, biking, or running.
A study demonstrated that by doing HIIT three times a week and for 20 minutes each time, a man could lose 2 kg (4.4 pounds) of body weight and 17% belly after 12 weeks. More surprisingly, he didn’t make a change to his lifestyle or diet.
You can start by doing 1-2 HIIT workouts weekly, alternating between walking and running for about 30 seconds each time and combining with cardio if you wish.
It’s also a good idea to experiment with multiple activities, like jumping jacks, push-ups, burpees, or squats.
Exercises aside, you need to stick to a strict diet to rapidly reduce your body weight. Below are some dietary recommendations you can follow.
Eat More Fiber
Fiber is an essential nutrient that passes through our body undigested, assisting in stabilizing blood sugar, slowing stomach emptying, hence making you feel full longer.
Fiber plays a vital role in weight loss. Raising the amount of fiber taken every day by 14 grams can help decrease 10% calorie consumption and lose 1.9 kg (4.2 pounds) after four months.
Prepare A High-Protein Breakfast
A high-protein early meal will reduce your appetite throughout the day.
Starting a new day with a healthy breakfast high in protein is an excellent way to fuel your energy and stick to the path to your weight reduction goals.
Increasing protein consumption will reduce your appetite or hunger and cut your calorie intake.
Research in 20 young girls indicated that a high-protein morning meal could increase the feeling of fullness while lowering the level of some hormones that encourage hunger.
Thus, a higher protein intake will, in part, decrease belly fat and body weight in a relatively short time.
Eggs, oats, yogurt, peanut butter, and cottage cheese are some staple foods that you can add to your high-protein, healthy breakfast.
Fill Your Stomach With Veggies
Fruits and vegetables are exceedingly nutrient-dense, providing minerals, antioxidants, fiber, and ample vitamins with a tiny amount of calories.
Each 100-gram (3.5-ounce) increase in everyday vegetable consumption links to a weight loss of 0.5 kg (1.1 pounds) after six months.
Also, those who eat fewer vegetables may have a higher risk of obesity or being overweight.
So, to quickly make progress in losing weight, increase your vegetable quota in daily side dishes, sandwiches, snacks, or salads.
Sleep has an important impact on your weight.
Ten pounds seems like an impossible mission and may appear intimidating. Yet, with a proper lifestyle, it turns out to be possible.
Chewing slowly and enjoying your delicious meal is a helpful tip to enhance the feeling of fullness and reduce intake.
Research in 30 young women found that eating and chewing slowly reduced calorie consumption by 10%, raised water intake, and led to a greater feeling of fullness than when they ate quickly.
Take smaller bites, drink much water, and enjoy your meal without external distractions to boost weight loss.
Have Enough Sleep
Sleep quality and amount of sleep have a significant impact on your weight. Generally, an adult should have 7-8 hours of sleep a day.
Sleep deprivation will cause a high level of ghrelin – the hormone that your body emits to encourage appetite. Too much ghrelin might induce you to crave food, resulting in over-eating.
Those who don’t have quality sleep and enough sleep won’t have enough energy to exercise.
How to lose 10 pounds in a month? This goal is not an easy feat yet still doable if you stick to a strict diet, build healthy living habits, and work out regularly.
While indulging in your weight loss journey, don’t forget to listen to your body and avoid forcing yourself too hard. Be persistent, and you’ll be surprised at the results.
We hope our knowledge can help you have a healthy body!
Good day, readers! My name is Jason Gwinn, a 35 years old man who specializes in physical fitness. With 15 years of experience being a personal trainer, I will help you conquer the fitness challenges. Besides guiding you through my unique workouts, I can also help you choose the best fitness equipment to assist you in achieving your goals and exercise regimen.