How to Lose 10 Pounds in a Month: 14 Simple Steps

Reaching your weight loss goal can be challenging, regardless of how much weight you want to lose.

However, taking one step at a time and making small changes to your diet and lifestyle can make weight loss much more manageable.

By making small changes to your daily routine, you can quickly and easily lose 10 pounds (4.5 kg) in just one month while lowering your weight loss goals.

Here are 14 easy steps to lose 10 pounds in a month.

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1. Do more cardio

Aerobic exercise, also known as cardio, is a type of physical activity that increases the heart rate to burn more calories and strengthen the heart and lungs.

Adding cardio to your routine is one of the most effective ways to lose weight fast.

In fact, a study of 141 obese adults showed that mixing 40 minutes of cardio three times a week with a weight loss diet reduced body weight by 9% over a period of six months.

Another 10-month study found that burning 400 or 600 calories five times a week through cardio resulted in an average weight loss of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg) , respectively.

For the best results, aim for at least 20-40 minutes of cardio per week, or around 150-300 minutes per week.

Walking, jogging, boxing, biking, and swimming are just a few of the types of cardio that can accelerate weight loss.

SUMMARY:

Cardio can help you burn more calories to gain weight faster.

2. Reduce refined carbohydrates

Cutting back on carbohydrates is another easy way to improve the quality of your diet and keep losing weight.

Reducing your intake of refined carbohydrates is especially beneficial as one type of carbohydrate during processing strips them of nutrients and fiber.

Not only are refined carbohydrates high in calories and low in nutrients, they are also quickly absorbed into the bloodstream, causing blood sugar spikes and increasing appetite.

Studies show that a diet rich in refined grains involves more body weight than a diet rich in nutritious whole grains.

A larger study of 2,7334 people also found that those who ate more refined grains had a higher average amount of belly fat than those who ate whole grains.

For best results, cut out refined carbohydrates like white bread, breakfast cereals, and many pre-packaged processed foods for whole grains like quinoa, oatmeal, brown rice, and barley.

SUMMARY:

Refined carbohydrates, which are low in nutrients, can cause spikes and drops in blood sugar levels. Studies have shown that taking more refined carbohydrates can lead to higher body weight and increased belly fat.

3. Start counting calories

To lose weight, you need to consume more calories than you consume by reducing your caloric intake or increasing your daily physical activity.

Counting calories can hold you accountable and raise awareness about how your diet can affect your weight loss.

1 According to a review of 37 studies in more than 16,000 people, weight loss methods that include calorie counting result in an average weight loss of 7.3 pounds (3.3 kg) per year.

Keep in mind, however, that cutting calories alone is not considered a sustainable strategy for long-term weight loss, so combine it with other diet and lifestyle modifications.

A great way to start tracking your meals with an app or food diary.

SUMMARY:

Your other calorie counts can help you lose weight when combined with other diet and lifestyle changes.

4. Choose good drinks

Changing your main foods as well as choosing healthy drinks is another easy way to effectively increase weight loss.

Sodas, juices and energy drinks often contain extra sugar and calories that can lead to weight gain over time.

Rather water helps you feel full and temporarily reduce your calorie intake and stimulate your metabolism to increase weight loss.

A study of 24 overweight and obese adults found that drinking 16.9 ounces (500 ml) of water before a meal reduced calorie intake by 13% compared to a control group.

Another small study of 14 people found that drinking 1 16.9 fluid ounces (500 ml) of water resulted in a 30% increase in metabolism after 30 to 40 minutes, with a slight increase in the number of calories burned in a short period of time.

To increase weight loss, cut down on high-calorie sweetened drinks and aim to drink 34 to 68 ounces (1 to 2 liters) of fluids throughout the day.

SUMMARY:

Sodas, juices and sports drinks are high in calories and can contribute to weight gain. On the other hand, water has been shown to reduce caloric intake and temporarily increase metabolism.

5. Eat more slowly

Concentrating on slowly eating while listening to your body is an effective strategy to reduce your eating and improve your sense of fullness.

For example, a study of 30 women found that eating slowly reduced calorie intake by an average of 10%, increased water intake, and resulted in a feeling of fullness rather than eating faster.

Another study found that eating slowly increases the levels of certain hormones in your body to increase satisfaction.

Eating smaller bites, drinking plenty of water with your meals, and reducing external distractions can help you eat more slowly to increase weight loss.

SUMMARY:

Eating slowly can enhance your weight loss and improve your sense of fullness.

6. Add fiber to your diet

Fiber is a nutrient that frees your body from hajj which helps in stabilizing blood sugar, emptying the stomach and keeping you hydrated for a long time.

Multiple studies have shown that fiber has a strong effect on weight loss.

According to one review, daily intake of 14 grams of fiber without any other dietary change was associated with a 10% reduction in caloric intake over four months and a weight loss of 4.2 pounds (1.9 kg).

A further study of 252 women found that eating grams of dietary fiber per gram was associated with 0.5 pounds (0.25 kg) of body weight loss over a 20-month period.

Try to consume at least 25 to 38 grams of fiber a day from fruits, vegetables, fruits and whole grains to optimize your health and increase weight loss.

SUMMARY:

Increasing the amount of fiber intake has been associated with both calorie intake and weight loss.

7. Eat a Protein breakfast

Waking up to a healthy, protein-rich breakfast is a great way to start your day and stay on track towards your weight loss goals.

Increasing your protein intake helps you lose appetite and reduce calorie intake to lose weight.

A 12-week short study of 19 people found that protein intake increased calorie intake by 30%, reducing daily intake by 441 calories and reducing body weight by 10.8 pounds (4.9 kg).

Another study of 20 teens found that eating a high-protein breakfast increased the feeling of fullness and decreased levels of certain hormones that aroused hunger.

Also, several studies have linked weight loss and higher protein intake with belly fat over time.

Oatmeal, yogurt, eggs, cottage cheese and peanut butter are some of the main things you can enjoy as part of a healthy, high-protein breakfast.

SUMMARY:

The increased amount of protein in the morning is associated with a greater feeling of satiety, decreased amount of calorie intake and loss of body weight and abdominal fat.

8. Get enough sleep every night

Setting a regular sleep schedule and sticking to it can be another important factor for successful weight loss, especially if you are trying to lose 10 pounds per month.

According to a small study, depriving nine men of sleep for one night significantly increased levels of the hormone ghrelin, which stimulates hunger and hunger.

On the other hand, a study of 245 women found that improving sleep quality and getting at least seven hours of sleep a night increased the chances of successful weight loss by 33%.

Try to get at least 7-8 hours of sleep each night to optimize your sleep cycle and schedule regular sleep before bed and reduce discomfort to achieve your weight loss goals.

SUMMARY:

Although lack of sleep can increase your appetite, getting enough sleep can increase your chances of successful weight loss.

9. Try resistance training

Prevention training is a type of physical activity that involves working against a ball to build muscle and increase strength.

It can increase metabolism to facilitate weight loss, along with other health benefits associated with prevention training.

A study of 94 people found that resistance training after weight loss preserves lean mass and metabolism, helping to maximize the number of calories burned throughout the day.

Similarly, another study of 1 people indicated that the number of calories burned per day at rest increased by an average of 5% during nine months of prevention training.

Using gym equipment or practicing body weight while sitting at home are two easy and effective ways to increase weight loss by starting prevention training.

SUMMARY:

Studies show that preventative training can preserve fat-free mass to enhance weight loss and increase metabolism.

10. Practice fasting from time to time

Occasionally fasting involves eating and cycling between fasting periods, the fast generally lasting 16 to 24 hours.

This can reduce the amount of time you eat by limiting the amount of time you eat, possibly leading to weight loss.

In fact, some studies show that uninterrupted fasting can be a powerful weight loss tool and can be just as effective as calorie restriction.

Additionally, a study of 11 healthy adults found that short-term fasting significantly increased the number of calories burned at rest.

It can also increase levels of human growth hormone (HGH), an important hormone that has been shown to increase fat loss and maintain lean body mass.

Sometimes there are different ways to fast. Many are often involved with selecting the 8-10 hour window to limit food intake per day.

Find a method that works for you and your schedule.

SUMMARY:

Uninterrupted fasting can improve metabolism, increase fat loss, and preserve fat body mass to help with weight loss.

11. Complete the VG

Vegetables are incredibly nutritious and provide enough vitamins, minerals, antioxidants, and fiber for a low-calorie intake.

One study found that a 3.5 ounce (100 gram) increase in daily vegetable intake was associated with 1.1 pounds (0.5 kg) of weight loss in six months.

Another large review of a study of more than 500,000 people found that those who ate the most vegetables had a 17% lower risk of being overweight or obese.

Many other studies indicate that increasing your fiber intake from high-fiber foods like vegetables is associated with both calorie intake and weight loss.

Grab an extra serving or two side dishes, salads, sandwiches, and sandwiches for an easy way to increase your vegetable quota.

SUMMARY:

Vegetable intake is associated with weight loss and a lower risk of obesity. High fiber intake from foods such as vegetables is associated with reduced calorie intake.

12. Avoid sauces and yogurt

Stacking toppings on top of your favorite foods can quickly transform healthy food into a calorie bomb.

For example, a single tablespoon (13 grams) of mayonnaise can contain more than 90 calories, while a dressing of dressing packs a large cal3 calorie that serves one tablespoon (15 grams).

Teriyaki sauce, sour cream, peanut butter and maple syrup are some of the more popular sauces and seasonings that can quickly add calories.

Using the simple calorie calculation method, you can estimate that one of these high-calorie national servings per day can reduce your calorie intake by up to nine pounds a year.

Combined with other methods it can help in rapid weight loss.

Instead, try seasoning your food with herbs and spices to keep calorie intake low and maximize weight loss.

Alternatively, try switching to sauces and spices for low-calorie alternatives such as hot sauce, mustard or horse nuts.

SUMMARY:

Many spices and sauces are high in calories. Cutting them down or switching to low-calorie alternatives can help you lose weight.

13. Practice HIIT

High-Intensity Interval Training (HIIT) is a type of exercise that quickly changes between fast cracking and short recovery periods, increasing your heart rate to increase fat burn and accelerate weight loss.

Adding HIIT to your routine can be an incredibly effective tool to lose 10 pounds a month.

In fact, a study of nine men compared the effects of HIIT with running, cycling and resistance training showed that a 30-minute HIIT session burned 25% to 30% more calories than other activities (33 reliable sources).

Another study found that men who had HIIT for only 20 minutes a week lost 4.4 pounds (2 kg) of body fat and 17% belly fat in 12 weeks, without making any changes to their diet or lifestyle Source).

To get started, try changing your cardio to one or two HIIT workouts each week, alternating between running and walking for 30 seconds at a time.

You can also experiment with HIIT workouts such as jumps, squats, push-ups and other activities of barpies.

SUMMARY:

HIIT can burn more calories than other types of exercise, which can lead to weight loss and fat burning.

14. Move More throughout the day

Even if you get smaller on time and can’t go through the whole workout, adding a small amount of activity can lead to weight loss.

Unpracticed Activities Thermogenesis (NEAT) refers to your body burning calories throughout the day from regular exercise activities such as composing, gardening, walking, or fidgeting.

The net is estimated to represent up to 50% of the amount of calories you burn each day, although this number may vary slightly depending on your activity level.

Making a few changes to your daily routine can increase calorie burning at the rate of weight loss with minimal effort.

Parking further back in the parking lot, taking the stairs instead of the elevator, walking to your lunch break and stretching every 30 minutes are some easy ways to add more movement to your day.

SUMMARY:

Non-exercise activity thermogenesis (NEAT) is up to 50% of the amount of calories you burn each day. Simply moving more throughout the day helps you burn more calories to lose weight.

BOTTOM LINE

Losing 10 pounds a month may seem like a lofty goal, but it's entirely possible with a few simple changes to your diet and lifestyle.

Keep it this way in the long run, take one step each week to lose weight safely and sustainably and make a few small changes each week.

With a little patience and hard work, you can reach your weight loss goals and improve your overall health in the process.