We all need at least 1,500-2,000 calories in a day to stay healthy. But when it comes to losing 10 kg in a month, we need to reduce it to 1,000 calories per day. To achieve this goal, we must create a caloric deficit by making some small changes to our daily routine. With the right approach, you can safely lose up to 10 pounds (4.5 kg) in just one month and reach your weight loss goals quickly and easily.
Here are 14 simple steps that can help you lose 10 pounds in a single month:
1.Exercise Regularly
Regular exercise is essential for weight loss. A 10-month study found that burning 400 or 600 calories five times a week doing cardiovascular exercise resulted in an average weight loss of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively.2.Eat Whole Grains
A large study of 2,834 people also found that people who ate more refined grains had, on average, more belly fat than those who ate more whole grains.3.Drink Water Before Meals
A study of 24 overweight and obese adults showed that drinking 16.9 fl oz (500 ml) of water before a meal decreased the number of calories consumed by 13% compared to a control group.4.Eat Slowly
Eating slowly can help you eat fewer calories and increase satiety. A study of 30 women reported that eating slowly decreased calorie intake by an average of 10%, increased water consumption, and produced a greater sense of satiety than eating fast.5.Increase Fiber Intake
Fiber is a nutrient that moves through the body undigested, helping to stabilize blood sugar, slowing the emptying of the stomach, and making you feel fuller for longer. According to a review, increasing daily fiber intake by 14 grams without making any other dietary changes was associated with a 10% decrease in calorie intake and 1.9 kg (4.2 pounds) of weight loss over four months.6.Eat Protein-Rich Foods
Protein is an important nutrient for weight loss. A small 12-week study of 19 people showed that increasing protein intake to 30% of calories reduced daily intake by 441 calories and decreased body weight by 10.8 pounds (4.9 kg). Another study conducted on 20 teenagers found that eating a protein-rich breakfast increased satiety and decreased levels of certain hunger-stimulating hormones.7.Get Enough Sleep
Getting enough sleep is essential for weight loss.A study of 245 women found that improving sleep quality and tightening at least seven hours of sleep each night increased the likelihood of successful weight loss by 33%.
8.Do Resistance Training
Resistance training helps preserve fat-free mass and metabolism after weight loss, helping to maximize the amount of calories burned throughout the day. A study of 94 people showed that six months of resistance training increased the number of calories burned at rest daily by an average of 5%.9.Try Intermittent Fasting
Intermittent fasting can be an effective tool for weight loss and can be just as effective as calorie restriction.A study in 11 healthy adults found that fasting significantly increased the number of calories burned at rest.
10. Increase Vegetable Intake
Vegetables are low in calories but high in fiber and nutrients, making them ideal for weight loss. A study showed that every 3.5 ounces (100 grams) increases in daily vegetables consumption was associated with a weight loss of 1.1 pounds (0.5 kg) for six months.11. Avoid High-Calorie Condiments
High-calorie condiments such as mayonnaise and ranch dressing can add hundreds of extra calories to your meals without adding any nutritional value.For example, a single scoop (13 grams) of mayonnaise may contain more than 90 calories, while ranch dressing is packaged at 73 calories per serving of one scoop (15 grams).
12. Add HIIT To Your Routine
High-intensity interval training (HIIT) is an effective way to burn more calories in less time and can help you lose 10 pounds in a month if done correctly. For starters, try changing your cardiovascular system and doing one or two HIIT workouts a week, alternating between running and walking for 30 seconds each time.13. Increase Non-Exercise Activity Thermogenesis (NEAT)
Non-exercise activity thermogenesis (NEAT) refers to the calories that the body burns throughout the day from regular non-exercise activities, such as typing, gardening, walking, or even being restless (3). NEAT can account for up to 50% of the total number of calories you burn each day; simply moving more during the day can help you burn more calories to increase weight loss.
14. Follow A Healthy Diet Plan
Creating a calorie-controlled diet plan that focuses on nutrient-dense but low-energy foods such as salads, soups, vegetable juices, and plant-rich foods is essential for successful weight loss; you'll eat more than you ever eat while enjoying fewer calories so you're less likely to feel like you're on a diet.
These are just some tips that can help you lose 10 kg in a month; there are many other things you can do to lose weight and improve health such as following a healthy diet plan or implementing other diet tips.
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