We believe that a lot of people have struggled before on their journey to lose weight. Despite trying a variety of diets as well as numerous exercise programs and counting calories, the weight just return as fast after you lost it.
Well, it is time to make a change for the better if you want to know how to lose 10 pounds in a month and how to keep it off! Question is, is it realistic to lose 10 pounds in a month? The answer is yes; it is quite a safe quantity of weight you want to lose and is achievable.
However, it can still be a challenge to reach your weight loss goal of 10 pounds within 30 days!
That it can be a challenge is rather good, because it will need you to be focused and act consistently. These two qualities practically guarantee the results you will achieve.
How To Lose 10 Pounds In A Month
- 1 How To Lose 10 Pounds In A Month
- 2 How To Lose 10 Pounds In A Month Without Exercise
- 3 How To Lose 10 Pounds In A Month Meal Plan
- 4 What Is Negative Calorie Foods?
- 5 How To Lose 10 Pounds In A Month With Exercise
- 6 How To Lose 10 Pounds In A Month With Exercise And Diet
- 7 How To Lose 10 Pounds In A Month With Keto
- 8 Is it Realistic To Lose 10 Pounds In A Month?
- 9 How To Lose 10 Pounds In A Month 2019
It is possible to lose weight naturally, without the need of pills, potions or expensive structured diets. Combining diet, exercise and the right attitude can help you to achieve your weight loss goal of 10 pounds in a month.
Many people have their own opinion whether losing weight fast is healthy. Actually, losing your weight fast and be healthy too. However, it is often the unhealthy procedures used which can make fast weight loss become unhealthy, including:
To starve yourself can have devastating consequences.
To abuse diet pills, laxatives, powders and more drugs is unhealthy.
Follow a balanced exercise regimen, because excessive workouts are unhealthy too.
However, these unhealthy strategies are unnecessary if you want to learn how to lose 10 pounds in a month naturally.
What to do when you want to lose weight fast and also in a healthy & natural manner:
1. Opt for foods which have natural low calorie content, whilst it has a high natural nutrient-content. Make the correct food choices.
2. Enhance your output of calories without bolstering hunger. Opt for the right exercise regimen.
3. Stay long enough to observe your results. This reflects the right attitude.
Understanding the above-mentioned factors, can assist you to lose 10 pounds of weight fast, whilst you are staying healthy too.
How To Lose 10 Pounds In A Month Without Exercise
It can be difficult to stick to a conventional exercise & diet plan, but there are some proven tips which can help you to consume fewer calories. Below we will discuss efficient methods to decrease your weight and how you can prevent gaining weight again.
1. Using Smaller Plates for the Less Healthy Foods:
Nowadays usual food plates are much larger than before. This can be a trend which contributes to gaining weight, whilst when using a smaller plate your brain can be tricked into thinking that you are consuming more food than you in fact are.
Serve the healthy food using bigger plates and smaller plates for the unhealthy food. When consuming the unhealthy foods from a smaller plate, can make you eat less.
2. Chew your Food Thoroughly:
It takes your brain time to process that you had enough food. When you chew your food thoroughly it will result in eating slowly that is linked to reduced food intake, and an increased feeling of fullness as well as smaller portion sizes.
Consuming your food slowly, may assist you to feel satiated faster, whilst consuming fewer lower calories. This is a simple way losing weight, whilst preventing weight gain.
3. Keep Less Healthy Foods where you can’t see it:
Store unwholesome foods where it can’t be seen to avoid cravings or increasing your hunger, which can lead to eating more and to increased weight gain.
A recent study showed that the visibility of high-calorie foods inside a residence is linked to the residents weighing more compared to people who just keep a bowl filled with fruit in sight!
However, store the less healthy foods in a cupboard where it can’t be seen when you are hungry, whilst keeping the healthy foods in sight on countertops & placing it in the centre and front of your fridge.
4. Eat a lot of Protein:
Eating protein has a potent effect on your appetite. Whilst increasing a feeling of satiation, it can reduce hunger and assisting you to consume fewer calories.
This can be due to the fact that protein has an affect on various hormones which play a part in fullness & hunger, like GLP-1 and ghrelin.
A study showed that when the protein intake was increased from 15% – 30% of calories; the participants consumed 441 fewer calories on a daily basis, whilst losing an average of 11 pounds during 12 weeks, without deliberately restricting foods.
Maybe you are eating a grain-based breakfast which can be switched to a protein-rich breakfast like eggs. Another study revealed that overweight / obese women who consumed eggs at breakfast consumed fewer calories during lunch in comparison to others who had a grain-based breakfast.
These women ate fewer calories throughout the day & over the following 36 hours. Other foods with high protein content are: fish, chicken breasts, lentils, Greek yoghurt, almonds and quinoa.
5. Drink Water on a Regular Basis:
To drink water can assist you to eat less and losing weight, particularly before a meal. A study conducted on adults showed that consuming 17 ounces (1/2 lt) water approximately half an hour prior to meals reduced hunger whilst lessening the calorie intake.
The group who consumed water prior to a meal lost an amount of 44% more weight during a period of 12 weeks in comparison to the others who did not.
Replacing calorie-loaded drinks, like fruit juice or soda with water, will help you to accomplish a better effect.
6. Consume Foods with a High Fibre Content:
Eating foods containing high fibre content can boost your satiety levels, assisting you to feel fuller for a longer period of time.
Studies revealed that viscous fibre is especially helpful for losing weight. It heightens fullness, whilst reducing food intake.
When viscous fibre is combined with water, it forms a gel. This gel boosts the absorption time of nutrients, whilst the emptying of the stomach slows down.
Viscous fibre is just contained in plant foods, such as oats cereals, beans, asparagus, Brussels sprouts, flax seeds & oranges. Glucomannan, a supplement for weight loss contains high levels of viscous fibre.
7. No Electronic Distractions When Eating:
When you concentrate on what you are eating can assist you to consume fewer calories. People, who are playing computer games or watching TV when they are eating, can easily lose sight of how much food they had consumed, which can result in overeating.
A review of 24-studies showed that people who were absent-minded when eating a meal, ate approximately 10% more!
In addition, inattentiveness whilst having a meal can lead to having an influence on your consumption during the day.
People, who were inattentive during a meal, consumed 25% more calories during the later meals compared to those who were paying attention.
If you eat your meals whilst watching TV or use some electronic devices you may involuntarily eat more. These additional calories will add up and over the long term can impact your weight massively.
8. Watch Your Portion Size:
Over the last couple of decades, portion sizes have become so much larger, particularly at restaurants.
People are encouraged to eat more by these larger portions which are associated with the increase of gaining weight as well as obesity.
According to a study conducted in adults it showed that when doubling a dinner appetizer’s size, the calorie intake was raised with 30%.
Watch your portion size which may assist you to consume fewer calories, without noticing the difference.
9. Cut Out Sugary Drinks:
Beverages with high sugar content such as soda have been linked to an elevated risk of a lot of diseases. Added sugar is the worst enemy in today’s diet.
Consuming excess calories within sugary drinks can easily occur due to the fact that liquid calories don’t cause a fullness affect like solid food.
Avoiding these types of beverages can result in a lot of long-term health advantages. Healthy beverages include coffee, green tea and of course water!
10. A Good Sleeping Pattern and Avoidance of Stress:
Where their health is concerned, people many times neglect stress and sleep. Both have a powerful influence on your weight and appetite.
When you don’t sleep enough your body’s hormones, ghrelin & leptin which regulate your appetite may be disrupted. When you are experiencing stress, your cortisol levels will rise.
The fluctuation of these hormones may result in increased cravings and hunger for unhealthy food, which leads to a higher calorie consumption.
Stress and chronic sleep deprivation can increase your risk to develop various diseases which include obesity and type II diabetes.
11. Use Red Plates for Serving Unhealthy Food:
Use red plates which can assist you to eat less. According to research this strategy seems to work where unhealthy snack foods are concerned.
One study had shown that volunteers consumed fewer pretzels on red plates compared to those on blue or white plates.
It can be that the colour red is linked to stop signals as wells as other man manufactured warnings.
Changing plain lifestyle habits may assist you to lose weight, whilst some don’t have anything to do with traditional diet or exercise regimens.
We believe that the information we shared with you can play a role when it comes to how to lose 10 pounds in a month without exercise!
How To Lose 10 Pounds In A Month Meal Plan
Usually people associate the word diet, with deprivation of food. This is a totally wrong concept, because the top reason for people’s failure to achieve their weight loss goal is eating too little!
To stay focused to accomplish your weight loss goal within 30 days requires a total shift in your mindset. Stop to think about eating less and start thinking how you can consume more healthy food.
How is it possible that you can eat more but still are losing weight? The answer is opting for foods which are dense in nutrients rather than calorie-dense foods.
To make it more clear: a bowl filled with kidney beans, provides a lot of nutrients which will let that hunger feeling vanish. This food has a lower calorie count compared to a comfort food like macaroni.
Whilst a plate of macaroni is extremely low in nutrients, but loaded with calories!
If you opt for the calorie-dense macaroni, you can only eat a rather small bowl. Furthermore, this white pasta will just provide a couple of nutrients, slowing down your digestion and consequently, within an hour your tummy will be rumbling with hunger pangs.
Want to know how to lose 10 pounds a month meal plan? Well, you will have to add low-calorie foods and nutrient-dense foods to your diet. There are a lot of delicious foods to choose from, such as sweet fruits, satiating beans, tummy-filling salads and vegetable soups.
Excellent Foods you can add to Your Diet:
Black Eyed Peas
Consuming these types of foods in your daily diet, will not only keep you feeling full, but your scale will show that you are dropping weight.
Nutrient-dense foods with a low calorie count can be consumed in large quantities due to the fact that they are negative calorie foods or foods with high fibre content.
Check Your Fibre Intake:
If you want to know how to lose 10 pounds in a month naturally, don’t forget about fibre, which is a vital factor.
To digest fibre is hard, as it is the toughest part of plants. As it moves through the digestive system, it pushes out the stuck food which is inside your tract.
Another function of fibre is to bind to the sugars & fats that you consume. Bound fats are not easily absorbed by the body, whilst bound sugars are less likely to result in the spiking of blood sugar levels, which is a vital factor to control your weight.
A diet poor in fibre can result in diseases like colon cancer and diabetes. Many Americans are suffering from chronic constipation because on average they are only consuming approximately 10 – 15-grams of fibre, which is much to low.
You should make it your goal to consume 30 to 40 grams of fibre on a daily basis for this month to lose 10 pounds of weight.
You should eat an abundance of vegetables, which can be hard for people who don’t really like vegetables. However, we assure you that when you move your diet away from eating processed foods loaded with sugar, salt and fat you will grow accustomed to natural foods with lots of flavour.
Sooner than you will realize you with be consuming 40-grams of fibre. Begin your day having oatmeal for breakfast, for lunch a salad and for dinner a large bowl of vegetable soup; during the day you can eat some fruit and beans, this will take you easily to your fibre intake of 40 grams.
If you are concerned about the calories; don’t be because a fibre-rich diet has very few calories.
Foods Abundant in Fibre:
Gigantic Salad – 1 pound: 100 Calories
Huge Bowl of Vegetable Soup: 100 Calories
1 Serving Oatmeal: 75 Calories
Cup of delicious Beans: 200 Calories
Fruit – 2 Sweet Servings: 140 Calories
Total of Calories: 615 Calories
Total grams of Fibre: 30 Grams
This is plenty of food; giving you 30 grams of fibre which destroys fat; with a calorie count of just 615 calories!
What Is Negative Calorie Foods?
With a negative calorie-food more calories are needed for digesting the food than the amount of calories such a food contains.
If you eat some cabbage with 25 calories, your body may need about 30 calories for digesting the cabbage. You did not just add zero calories; you finished with a calorie deficit of 5.
However, just eating a diet which contains foods with a very low calorie count, can leave you with a diminishing metabolism rate and low energy.
For a weight loss diet which is also healthy, include some negative calorie foods forming part of your all-inclusive weight loss technique, together with lean meats, beans, whole grains as well as a couple of nutrient-dense foods.
Negative calorie foods poses to be good for you, whilst it will be filling your stomach, it will be impossible gaining weight. Thus, for the following 30 days you can eat unlimited quantities of these foods.
Negative Calorie Foods:
Watch Video: HOW I LOST 5 LBS IN ONE WEEK: WHAT I EAT IN A DAY TO LOSE WEIGHT?
What Other Foods Can I Eat?
These additional foods you can eat moderately to lose 10 pounds in a month are:
Whole Grains & Oats:
Whilst oats and whole grains provide satisfaction when consuming them, it also adds vital minerals and vitamins to your weight loss diet.
Take into consideration that these foods have a higher calorie content, so eat them moderately otherwise you can slow down your weight loss.
By limiting grains you don’t turn your diet into a low-carb diet, because fruits, beans & vegetables provide a lot of carbohydrates required for good energy levels.
Whole Grains & Oats:
Oatmeal / Oats
Wheat-, Pita- or Rye Bread
Eggs, Lean Meat or Fish:
For the following 30 days you may eat lean meats, like turkey or chicken; fish & eggs either as flavour boosters or ingredients. You should not rely on eggs as an entire meal.
Fish, eggs and lean meats provide certain minerals & vitamins that can be more difficult to derive from foods like fruit, beans, and vegetables. They especially provide omega-3 fatty acids and the B vitamins.
Whole fats are derived from whole foods, such as seeds, avocados and raw nuts. Don’t use oils which will just add calories.
Seeds & nuts are loaded with nutrients; however, they also contain lots of calories. Avoid eating them for the following 30 days.
We believe that this information will teach you how to lose 10 pounds in a month meal plan!
How To Lose 10 Pounds In A Month With Exercise
To lose 10 pounds in a month is quite achievable, but still remains a large goal, so adding exercise to your schedule will accelerate things. However, if you take your exercise to drastic measures, you will increase your hunger.
Begin to exercise at a comfortable level and take it from there by adding a couple of minutes or intensity bursts to your regimen as weeks go by.
It is vital to choose the kind of exercise which you will enjoy.
Strength training means to exercise against resistance. This resistance can either come from your body weight, weights or exercise bands.
Strength training is vital, not just for how to lose 10 pounds in a month, but for keeping off the pounds. Doing this you will also preserve your muscle mass whilst your body is burning fat.
If you only diet your body may start breaking down your muscle to use as energy. Thus, you can end up after one month weighing 10 pounds less, but may have less muscle.
When it comes to metabolism, muscle mass is of vital importance. Usually men have faster metabolism rates, due to the fact that they have more muscle.
Once again choose an aerobic exercise which you like whether it is dancing, running, swimming, a gym workout or biking.
Walking is also a great aerobic exercise and if you want to know how to lose 10 pounds in a month by walking, starts walking for at least 30 minutes during days which are not strength-training days.
Maximise your results by adding short bursts of a higher intensity, for example walk for 5 minutes, jog for one and then repeat.
Try to exercise for 6 days a week, whilst taking 1 day off to rest.
Adjust Your Attitude:
The dieting tips, techniques and exercise strategies are only a kind of guide on how to lose 10 pounds in one month. However, it is important to keep your commitment and desire strong. Remember that attitude is indeed everything.
Whether you will be successful or fail will in the end depend on your ability to stay committed and motivated.
You should consider your weight loss process as a project. Follow the diet & exercise plan, do your evaluation of the results and make changes until everything work for you.
How To Lose 10 Pounds In A Month With Exercise And Diet
The best procedure of how to lose 10 pounds in a month with exercise and diet is according to our opinion, a combination of the following:
Consume nutrient-dense foods whilst avoiding calorie-dense foods.
Follow an exercise plan which you like including strength & cardio
Keep motivated and adjust your attitude that this will pass too.
How To Lose 10 Pounds In A Month With Keto
Are you on a keto diet? Then you should want to know how fast you can lose weight. However, everyone is different and an exact answer is not possible.
One study showed that men & women of 30 to 69 years, weighing 90 to 100 kilogram, was successful in losing 30.8 pounds (14 kilogram) after following the keto diet for one year.
They lost the most weight during the keto diet’s early stages, as follows:
After 4 weeks they lost 15 pounds (7 kilogram)
Losing 11 pounds (5 kilogram) more within weeks 4 & 12.
12 weeks to 12 months, no major changes, scarcely 1 to 2kilogram
As you can see they were able to lose 15 pounds in 4 weeks, which is a month of course. So if you are wondering how to lose 10 pounds in a month of keto, it is absolutely doable! For more detail about the keto diet browse the Internet!
Is it Realistic To Lose 10 Pounds In A Month?
The answer is yes! If you follow our advice about your diet and exercise regimen and our brief information about the keto diet, it is absolutely realistic to lose 10 pounds in a month!
Take our information and advice and apply it and you can lose that extra 10 pounds of weight which is standing in your way to wear the clothes you want to!
How To Lose 10 Pounds In A Month 2019
By combining our tips and advice in the article above, you will learn how to lose 10 pounds in a single month. Then we want to introduce you to the amazing Red Tea Detox Program, a tea recipe which is created by Liz Swann Miller.
Liz is a health and weight loss expert. She also wrote a book about the amazing Red Tea Detox Program which also include a lot of other helpful tips to lose weight and burn fat.
The author travelled to Africa to get hold of the awesome red tea recipe, known for its fat busting qualities from a tribal shaman!
According to Liz Miller all the ingredients of the Red Tea Detox system can be obtained from a usual grocery store. In her book she also explains in depth the harmful affect toxins can cause to the body.
She describes the ways in which toxins are coming into your body, which include: food chemicals, air pollution, the drinking water and many more. She stated that toxins are a major reason that people can’t lose weight. By eliminating these toxins, the door is opened for releasing weight, whilst fat cells are shrinking.
She also explains how stress plays a role in gaining weight and retention, whilst covering how stress is relieved by the ingredients within the amazing red tea recipe!
A brief summary of how the Red Tea Detox System Works:
This amazing program is created for a period of 14 days and according to Liz, it is the perfect period of time to detox. She claims that users of the red tea recipe can look forward to lose about 14 pounds, which means approximately 1 pound a day.
Liz Miller stated that you can repeat the Red Tea Detox program for how long it is needed. Users have to drink the red tea 3 times on a daily basis with their meals, whilst it can also be used as a snack. We strongly recommend the Red Tea Detox system to lose weight fast in a single month!
For all the details on how to get hold of the Red Tea Detox system, please visit: https://www.redteadetox.com/
We believe that if you follow our tips and advice on how to lose 10 pounds in a month, you will come out victorious after your 30 day journey!