Losing ten pounds in a healthy way in a month can boost your confidence and be the start of a healthier lifestyle. If you have the right mindset, you can definitely lose that weight and feel more comfortable in your body!
Table of Contents
- 1 Eat less
- 1.1 Eat 500 to 1,000 fewer calories a day.
- 1.2 Count how many calories you eat each day.
- 1.3 Replace high-calorie foods like processed meats with fruits and vegetables.
- 1.4 Prepare your meals at home so you know how many calories you’re consuming.
- 1.5 Plan your meals in advance to avoid slip-ups.
- 1.6 Avoid high-calorie drinks like sodas and specialty coffees.
- 1.7 Drink a glass of water before each meal to help you feel full faster.
- 2 To do more sports
- 2.1 Do an hour of exercise every day.
- 2.2 Make it a goal to burn an extra 500 calories every day by exercising.
- 2.3 Do intense endurance training to burn lots of calories.
- 2.4 Incorporate physical activity into your daily routine to burn even more calories.
- 2.5 Do strength training if you want to build muscle in addition to losing weight.
- 3 Record your progress
Eat 500 to 1,000 fewer calories a day.
Eating fewer calories is one of the best ways to lose weight. If you cut your daily calorie intake by 500 to 1,000 calories, you’ll lose a pound to a pound, depending on how much you weigh and how much you’re currently eating. If you combine this with exercise, you can lose five kilos in one month. Women need to consume at least 1,200 calories a day and men 1,800. Do not eat less than this minimum amount so that you lose weight healthily and sustainably. Talk to your doctor or nutritionist about healthy ways to reduce your calorie intake.
Count how many calories you eat each day.
Counting calories can help you plan your daily meals and see if you’re hitting your goals. When you eat something, check the packaging to see how many calories the product has. Write the number down on your phone or in a journal. If you’re not sure how many calories a product has, check it online. For example, you could search “calories in a serving of brown rice” or “how many calories are in an apple?”.
Replace high-calorie foods like processed meats with fruits and vegetables.
By replacing high-calorie foods with fruits and vegetables, you can easily reduce your daily calorie intake. These foods also make you healthier in general. Peaches, oranges, and grapefruit are all under 70 calories. Tomatoes, ¾ cup (180 ml) green beans, and 1 cup (240 ml) broccoli are all just 25 calories. High-calorie foods to avoid are ice cream, cheese, peanut butter, french fries, white bread, and chips.
Prepare your meals at home so you know how many calories you’re consuming.
When you eat out at restaurants, it’s harder to choose healthy, low-calorie options. If you prepare all meals at home, you can calculate exactly how many calories they have.
Plan your meals in advance to avoid slip-ups.
If you want to lose weight, you could make bad decisions if you have to decide what to eat on the spot. If you plan your meals in advance, you reduce this risk. Every evening, make a list for the next day of what you want to eat for breakfast, lunch, dinner, and snacks in between. To save time, prepare your meals ahead of time and store them in the freezer until you eat them.
Avoid high-calorie drinks like sodas and specialty coffees.
Liquid calories don’t make you feel as full as regular meals, so it’s easy to overdo it. Eliminating high-calorie beverages from your diet can help reduce your daily calorie intake. Replace high-calorie drinks with drinks like water, tea, or plain soda water. If you drink coffee every day, stick to black coffee. Avoid specialty coffees that are loaded with fat and sugar.
Drink a glass of water before each meal to help you feel full faster.
It’s hard to reduce your daily calorie intake if you’re still hungry after your meals. You can avoid this, for example, by drinking a glass of water before eating. By filling your stomach with some water, you will be full faster and therefore eat less.
To do more sports
Do an hour of exercise every day.
While it’s possible to lose weight by eating less, it’s a good idea to exercise every day. Exercise helps you lose weight faster and keep it off. If you don’t have a full hour a day to exercise, split the hour into two thirty-minute sessions. You can exercise 30 minutes in the morning and 30 minutes in the evening. Start a gym membership or enroll in an exercise class to get motivated to get more exercise.
Make it a goal to burn an extra 500 calories every day by exercising.
If you burn an extra 500 calories every day, you’ll lose about a pound a week. Combined with the weight loss from the fewer calories you eat, you can lose ten pounds in a month.
Do intense endurance training to burn lots of calories.
Since you’re trying to lose ten pounds in a month, you’ll need to do vigorous exercise to burn a lot of calories. While moderate, aerobic exercise like walking or swimming can help you burn calories, vigorous aerobic exercise can burn more calories in less time. Some more intense, aerobic sports you can try include: Running Bicycling Walking Jump rope Dance aerobics
Incorporate physical activity into your daily routine to burn even more calories.
Look for ways to incorporate moderate exercise into your daily routine. For example, at work, take the stairs instead of the elevator. Being more active during the day can make it easier for you to reach your goal of burning an extra 500 calories. If you live close to where you work, you could start walking or cycling instead of driving or taking public transportation. Make a goal of walking for 30 minutes every day during your lunch break.
Do strength training if you want to build muscle in addition to losing weight.
Strength training doesn’t burn as many calories as cardio, but it does help you build muscle. If you want to build muscle in addition to your weight loss, divide your training sessions into strength and cardio training. You just have to remember to eventually eat less since you won’t be burning as many calories from exercising. For strength training, you can try weight lifting, weight training machines, and push-ups.
Record your progress
Write down what you eat in a food journal.
It can be difficult to remember how many calories you eat each day. That’s why a food journal is so helpful – you can look at it at the end of the day and add up how many calories you’ve eaten. Then you will know if you are on the right path or not. When you eat something, write it in your food journal and add the amount of calories. Your food diary doesn’t have to be a real book. You can also save your meals as notes on your phone or use a food journal app. Some such apps that you can try are MyFitnessPal, FDDB, and Noom Coach.
Make a note of how many calories you lose through exercise.
Just as you should write down the foods you eat, it’s a good idea to write down how many calories you burn through exercise. This is how you know if you’re burning enough of it to lose weight. Over time, if you find that exercising and restricting your diet doesn’t result in a 1,000-calorie deficit, you’ll know you need to change your daily routine. To find out how many calories you burn through exercise, you have to enter the type of exercise and its duration into an online calculator. You can find a calculator that tells you how many calories you burn at http://www.fitforfun.de/sport/fitness-studio/kalorienrechner_aid_2032.html .
Weigh yourself every day when you wake up.
Since you’re trying to lose weight in a short amount of time, you need to keep track of your progress. If you weigh yourself every day, you’ll know if you need to eat less and exercise more. You won’t notice a change in your weight every day. However, if you see yourself gaining weight or not changing for a week, you know you need to change something.