6 Super tips to lose 10 pounds in one month. While losing 10 pounds in a month may seem unattainable, it’s entirely possible. And it can be done by taking strategic safe steps.
With discipline, patience, and hard work you will be able to shed the weight, and feel good doing it.
Firstly, before diving in please be mindful that although losing 10 pounds in one month is doable, it is highly recommended to take a slow & steady approach to your weight loss.
Doing so, will ensure longterm weight loss success. After all, attaining to a healthy lifestyle is the ultimate goal we’re after.
Losing 1-2 pounds a week is recommended as per CDC ( Centers of Disease Control & Prevention)Which would still allow you to lose 10 pounds in 5 weeks effectively.
6 Super Tips To Lose 10 Pounds In One Month
1. Track your calories
Tracking your calories doesn’t have to be a forever to do. You can simply keep track during this month only.
By doing so, you will become more aware of what you’re putting in your body, along with how much you’re consuming. Which is an essential tool when wanting to lose weight, especially within a certain time frame.
In order to lose 1-2 pounds per week you’ll want to cut out 500-1000 calories off your daily calorie intake.
But first you”ll want to figure out your daily maintenance calorie intake. You can execute this process in one of two ways:
- Get an RMR (resting metabolic rate) test at a local wellness center, which will tell you how many calories you burn at rest, along with giving you a breakdown of maintenance calories based on your activity level.
- Or you can use an online calculator to estimate calories needed.
Once you have established your maintenance calories you can then subtract the necessary calories for weight loss. (Remember: to lose 1-2, you must cut or burn 500-1000 calories) Keep in mind this is the maximum number you should subtract, as you do not want to harm your health.
Please be mindful not to fall below 1,500 calorie intake/day. As this is where health complications can occur, and proper doctor supervision is needed.
After all, we want to thrive, and sustain a healthy lifestyle not yo-yo.
If you find that your calories are too low consult with a nutritionist, dietician, or your doctor.
2. Focus on volume eating
Firstly, let’s talk about volume eating. Focusing on volume eating is a game changer when it comes to your nutrition, and your body composition goals.
It’s a much more positive way to look at eating, as it allows you to look at food with an abundance mindset as opposed to a scarcity one.
To put it simply, volume eating allows you to consume your normal volume of food without taking in large number of calories in each meal.
As high volume foods are rich in sources of fibre, and water, allowing you to feel satiated, and satisfied with less calories.
Volumous foods are nutrient dense, and low energy dense “low caloric dense”. Examples of these foods are:
- Leafy green vegetables: lettuce, kale spinach, etc.
- Cruciferous vegetables: broccoli, cauliflower, cabbage, sprouts, brussels.
- Stem & other veggies: onions, celery, peppers, potatoes
- Fruits: berries, etc.
- Root vegetables: potatoes, beets, sweet potato
- Whole gains: oats, quinoa, rice (moderately low energy dense)
- Lean meats
Overall, volume eating whole foods will take up more space in your stomach without an over abundance of calories.
3. Cut back on refined carbs/sugars
Carbohydrates are great, and a good source of fuel for our body, and brain function.
However, it’s the processed, added sugar filled foods that can cause havoc on weight, and cravings if not taken in moderation.
Some examples:
- Potato Chips
- Candy
- Fried foods
- Certain breads
- Etc.
4. Better beverages
Cut out those empty calories, that can often sneak right in.
These little sneaky drinks are known as soda, and other sugary drinks (i.e. juice, creamers, fancy Starbucks drinks).
These drinks dont serve any nutrient value, but add a ton of calories to yolur
Many studies have shown that sugary drinks to lead to obesity. 1 can of soda contains about 150 calories , in which most of those calories are coming from added sugars.
Instead opt in for water, sparkling water, and unsweet teas. Trust me your body will thank you.
After all, you’ll be saving yourself on a ton of unwanted calories.
5. Move more
Moving your body allows you to also utilize energy sources. These energy sources meaning more calories burned, and helps you stay in a healthy calorie deficit for your weight loss goals.
The CDC recommends that moving your body a few times a week is an essential part of a healthy lifestyle.
To be clear however, you do not need to necessarily “workout” to lose weight”, you can simply focus on the nutrition consumption to achieve this.
But movement does allow for a plethora of benefits, and it’s a great partner to eating healthy, and burning off those extra calories.
6. Prioritize sleep
Sleep deprivation can literally sabotage your weight loss.
Numerous studies have shown that not getting enough sleep can lead to chronic disease, hormone imbalance, moreover leading to weight gain.
The CDC recommends at least 7 hours of sleep per night.
In Conclusion
At the end of the day your goal should be to lose weight in a healthy, and sustainable way. After all, we’re creating a healthy lifestyle that will support the goals you’re after. I want you to feel amazing, and healthy from the inside out.
Now go crush your goals sister friend!
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