How To Lose 10 Pounds In A Month

 

If you want to lose 10 pounds (4.5 kg) in a month, you have to burn 3500 calories per week A very low-calorie diet, cardio, and lifestyle changes can help.

But studies show that a calorie deficit of 3500 is not always physically possible, Moreover, a very low-calorie diet may lead to metabolic slowdown In that case, what should you do if you want to lose 10 pounds in 30 days? Scroll down to find out!

1. Count Calories

Weight loss has a simple equation. More calories out and fewer calories in Counting calories will give you a fair idea of how many calories you are consuming and expending. It will help you better track your weight loss progress.

Ideally, you must reduce 500 calories from your total calorie intake in the first week to kick-start your weight loss. You can further reduce 500 calories in the next week.

But if if you workout, a very-low calorie diet is not ideal. Depending on your daily caloric expenditure, consume 1200-1500 calories per day. Increase or decrease calorie intake according to when you workout.

2. Cut Down On Refined Carbs

Refined carbs have zero nutritional value. They get easily digested, cause blood sugar spikes, and result in low-grade inflammation and obesity, Scientists have found that a diet high in refined carbs leads to belly fat or abdominal obesity.

Toss out all the refined carbs from your pantry. These may include refined flour, white rice, bread, pasta, rice flour, breakfast cereals, pizza dough, and sugar.

3. Say No To Sugar

Refined sugar and foods containing added sugar pose a serious risk to health. Refined sugar can lead to obesity, insulin resistance, increased hunger, diabetes, and heart disease in the long run.

Keep off from refined sugar, sweets, candies, pastries, cakes, chewing gums, pancakes, sweetened beverages, and doughnuts. Cutting down on sugar can lead to reduced calorie intake. This decreases the risk of metabolic diseases.

You may consume a maximum of 25 g sugar per day, as per WHO guidelines Check nutritional labels for fructose, high fructose corn syrup, added sugar, etc.

4. Add More Fiber

Consuming more dietary fiber is great for weight loss. Dietary fiber is a good carb that humans cannot digest and absorb It adds bulk to the stool, helps breakdown fat to short-chain fatty acids, and increases the number and variety of good gut bacteria. The fiber also forms a gel-like layer and increases satiety.

Consume veggies, fruits, and whole grains to get more dietary fiber. These will keep your hunger in check and help reduce your calorie intake. You can consume these dietary fiber-rich foods.

5. Have Protein In Every Meal

A high-protein and low-carb diet works wonders for weight loss. It reduces energy intake, maintains muscle mass, and prevents weight regain.

Here’s what you can consider as good sources of protein: skinless chicken breast, mackerel, salmon, rohu, pomfret, basa, murrel, haddock, sardine, ground turkey, mushroom, tofu, ricotta cheese, cottage cheese, casein water, lentils, kidney beans, soybeans, garbanzo beans, black beans, black-eyed peas, peas, soybean milk, egg whites, almonds, pistachios, flaxseeds, sunflower seeds, and chia seeds.

6. Consume Healthy Fats

Omega-3 polyunsaturated fatty acids found in fish oil, fatty fish, monounsaturated fatty acids (olive oil), and medium-chain saturated fats (coconut oil) are the healthy fats that you may include in your diet.

Healthy fats help reduce inflammation and the associated weight gain.

Sources Of Healthy Fats –Sardine, mackerel, hilsa, salmon, tuna, olive oil, rice bran oil, peanut butter, sunflower butter, pepita, melon seeds, chia seeds, flax seeds, sunflower seeds, walnuts, almonds, macadamia nuts, hazelnuts, and pistachios.

7. Avoid Processed Foods

Processed foods like sausage, salami, ready-to-eat foods, canned fruits or veggies, packaged foods and beverages, and frozen foods are loaded with added sugar and sodium. They also contain preservatives, artificial colors, and flavoring agents. These foods have reduced nutritional value and are high in calories and trans fats.

If you want to lose 10 pounds in a month, you must avoid consuming processed foods. Consume fresh veggies, fruits, protein sources, healthy fats, whole grains, and stay hydrated to lose weight.

8. Avoid Dressings And Sauces

Salad dressings and sauces are loaded with flour, sugar, and salt. Avoid all bottled condiments. Instead, stick to hummus, olive oil dressing, orange juice dressing, and yogurt dressing.

9. Portion Your Meals

Even healthy foods can make you gain weight if you do not practice portion control. Eat in a small plate. Half of your plate should contain veggies, while protein should occupy one fourth, and the other one fourth must contain whole grains.

Also, pay attention to the food when you eat. This will give your brain a cue about the amount of food you have consumed, thereby preventing overeating.

10. Snack Healthy

Unhealthy snacking alone can lead to a lot of weight gain. Instead, consuming whole foods loaded with protein and fiber has shown to promote satiety and weight loss.