Losing weight is one of the hardest tasks for people who are on the heavier side. And while itвЂ™s easier to put on weight, itвЂ™s even tougher to shed that weight from your body. While some people are genetically on the heavier side there are some others who tend to put on weight because of wrong eating habits, stress, erratic lifestyles or any disease that they might be suffering from.В What you do require apart from eating healthy and physical exercises while on your way to losing weight is lots of patience and determination. While you may definitely lose weight through these methods in a considerable time, in order to lose 10 pounds in a month you need to have focus and more determined methods to achieve that. Along with all of that it may just benefit more if you keep someone as an inspiration in your mind, is that when you feel a little worked up or demotivated thereвЂ™s someone to motivate you constantly.
Weight Loss: Know More
We tend to put on weight when the food we eat and the calories we take through it are more than the calories we burn. This leads to piling up of fat on the body and an increase of fat cells leads to bulges and tires as a result of this. In order to lose weight effectively and to lose 10 pounds in a month, you need to control your diet in a strict way, exercise hard and at the same times get enough right nutrition so that you donвЂ™t become weak throughout the process. However, itвЂ™s important to know the reasons for weight gain:
- Side Effects of Antibiotics
- Hormonal changes in the body
- Lack of exercise
- Too much intake of Junk Foods
- Polycystic Ovary Syndrome
- Lack of Sleep
- Steroids and Anti-Depressants
- Slow metabolism
Ways to Lose 10 Pounds in a Month
The below methods work best when you want to lose 10 pounds in a month. Know them better:
Increase your Protein Intake
Protein is the king of nutrients and adding more of proteins in your diet will go a long way in helping you shed that extra weight from your body parts. High protein diet can really help a lot in boosting your metabolism, which will help you from piling up weight too quickly. Your body burns more calories in digesting and metabolizing the protein, which is why you will end up feeling fuller for a long time. Eating a breakfast rich in proteins like eggs can have a powerful effect and can prove to be one of the fastest ways to lose weight.
Have Small Meals Through the Day
Having small meals or quick, healthy bites through the day prevents you from slowing down your metabolism. Aim for smaller meals (300-500 calories) a day rather than 3 large meals if you want to lose 10 pounds in a month. Have something every two hours. You can definitely take some milk, fruits, and digestive biscuits, nuts, Salads or a plain sandwich to keep yourself full. Avoid having any starchy or calorie rich foods or fried foods in between. Doing this is one of the fastest ways to lose weight and will give you astonishing results.
Increase Fiber in Your Diet
Foods that contain soluble fiber are really helpful since they help increase the feeling of fullness without adding too many calories. Fiber makes the stomach expand and promotes the release of satiety hormones. This automatically makes us eat less as we have a feeling of being full for a long time. Many types of fiber can also feed the healthy gut bacteria, which help in preventing weight gain. Fiber-rich foods will go a long way if you want to lose weight fast. Incorporate them as they are definitely a proven way to make you lose 10 pounds in a month.
Weigh Yourself Once a Week
In order to know your progress and to keep a check on your weight it essential that you weight yourself on the weight machine at least once a week. This is really important so donвЂ™t ignore that at all. Here, itвЂ™s important to weigh yourself at the same time of the day, as everybody weight fluctuates throughout the day. It is ideal to weigh yourself as soon as you get up and before you start eating anything. Also, always weigh without your shoes on. Weighing just once a week is good enough if you want to lose 10 pounds in a month, so stick to it.
Drink Apple Cider Vinegar
Apple Cider Vinegar has been known really effective to help you lose weight really fast. It increases your metabolism rate like nothing else can and is safe to use as well. There are a lot of people who have included apple cider vinegar in their diet every day and lost more weight in a considerable time than they ever imagined. Just drink a small cup of apple cider vinegar in the morning or after any two meals of the entire day. You can mix it with a little water if you want. Do this for 10 days and watch the results yourself. It will speed up your entire fat burning process, to a great extent and help you lose 10 pounds in a month.
Count Your Calories
If you want to lose 10 pounds in a month, it is important that you keep a check on the number of calories you take in a day. Count the calories of each and everything that you take in a day like porridge, salad, soups, vegetables, etc. Your daily calorie intake should not be more than 1,200 calories and you should ideally burn about half of it every day in order to lose your weight really fast. Do this every single day. Weigh yourself every week to know the difference you are doing to your body after all the hard work and rectify your exercises and your diet accordingly.
Have an Early Dinner
Eating dinner early is the key to losing 10 pounds in a month. Make sure you have your dinner as early as 6pm every day. This may be difficult, but is the key to losing weight fast. Even if you canвЂ™t eat at 6 pm, make sure you are really done with it before 7 pm every single day. DonвЂ™t have anything after this apart from green tea or water. This allows your digestive system to work on your meal properly before you go to sleep.
Make Some Substitutions
Making some substitutions is essential if you want to lose 10 pounds in a month. And these are the healthiest substitutes for all those wrong foods, you end up eating or including in your diet. Dieting doesnвЂ™t mean eating flavorless food all the time, but these substitutions will really help you to cut down on unnecessary calories. You should opt for the following:
- Substitute dark chocolate for cookies, cakes and other treats.
- Switch to whole grain bread, pasta and rice.
- Substitute Greek yogurt for sour cream and mayonnaise.
- Substitute one piece of fruit like an apple or banana over your regular mid-afternoon snack.
- Switch to cooking spray over olive oil, vegetable oil or butter.
Do Weight Training
Doing weight training really helps in the calorie burning process. Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt. It gives your metabolism an added boost after your exercise and is one of the fastest ways to lose 10 pounds in a month. Several weight training exercises like bench press, lunges, push-ups, pull-ups, squats, and planks will go a long way in giving you the desired body and weight really quickly.
Cardiovascular Exercise is a Must
Any kind of cardio exercise helps you burn a lot of calories. Running, cycling, hiking or power walking is a great way to burn calories and give you good mental and physical health. Cardio also improves many risk factors for heart disease and helps reduce body weight to a great extent. Any kind of cardio exercises is one of the best ways to start with a plan of losing weight. This is indeed the fastest way to lose 10 pounds in a month.
Play a Sport
Take up any of your favorite sport. Sports not only give you a good intensity workout but also translate into a greater metabolic afterburner where your body is working harder than usual and thus it stimulates your calorie burning process. Sports like cycling, swimming, badminton, squash, lawn tennis, etc. go a long way in giving you a really good workout and help you shed off those extra calories really fast.
Drink Green Tea
Drinking green tea is one of the best ways to lose 10 pounds in a month. Green tea is loaded with a lot of antioxidants and speeds up your metabolism, thereby increasing the fat burning rate in your body. It is one of the best ways to lose weight really fast and you are bound to see magical results on your body if you adopt drinking green tea daily.
Here the trick is to drink at least a liter right after your dinner. One liter can alone make you burn around 80 calories. Having green tea regularly can increase your energy expenditure by 4% and selective fat burning by up to 17% especially the harmful belly fat. DonвЂ™t forget to sip on it.
Keep Yourself Hydrated
Have as much water as you can if you want to lose weight fast. Water not only helps to keep weight in check but also helps to flush off toxins from the body. Drinking water before meals also leads to reduced calorie intake, especially in the case of middle-aged people.
Water also helps to keep the salt levels and sugar levels in the body in check. It is particularly good for weight loss when it replaces other beverages in your kitchen like caffeinated drinks which are high in calories and sugar. Having at least 20 glasses of water will be one of the fastest ways to lose weight in a few days time.
Decrease Your Sugar Intake
Eating a lot of sugar, more than the recommended daily intake can lead you to have diabetes, heart disease, and cancer if you donвЂ™t keep a check on your health. It is also one of the most common causes of piling on excess weight. Sugar is available in many different forms in food products, particularly processed foods.
Therefore, it is essential to limit intake of these if you want to lose weight. Minimizing your intake of sugar is a great way to improve your diet and one of the fastest ways to lose 10 pounds in a month So avoid adding sugar in your cup of coffee, those fruit juices, and avoid any kind of bakery treats which are loaded with sugar.
Increase Alkaline Food Intake
Not many people know this, but increasing your intake of alkaline foods is the way to go here. These alkaline foods increase the pH level in the body which further helps to burn the fat in the body faster. Many super foods are also alkaline foods and can raise your pH levels when eaten as part of a comprehensive plan for better health.
Besides helping us to lose weight, these also help to prevent diseases such as cancer, arthritis and other chronic diseases. Most diet plans actually tend to include such foods that are less acidic or more alkaline. Here are some foods that you can have in order to lose 10 pounds in a month: Broccoli, almonds, strawberries, pumpkin and apples.
Things to Remember:
- Keep the below things in mind as well if you want to lose 10 pounds in a month:
- Have at least 7-8 hours of sleep every day.
- Have a large green salad just before you eat dinner every single day. This will ensure that you eat a smaller meal and eat the right foods for feeling full as well.
- Drink a full glass of water before eating a meal. It will cause you to feel fuller and to not eat as much.
- Avoid smoking and drinking and kick away this habit completely if you really want to lose 10 pounds in a month.
- Keep your mouth busy by chewing sugar-free gum throughout the day.
- Do leg lifts while waiting around or while doing daily routine things like brushing your teeth.