By making some small changes to your daily routine, you can safely lose up to 10 pounds (4.5 kg) in just one month, hitting your weight loss goals quickly and easily.
Aerobic exercise — also known as cardio — is a type of physical activity that increases your heart rate to burn more calories and strengthen your heart and lungs. In fact, one study in 141 obese adults showed that combining 40 minutes of cardio three times per week with a weight loss diet decreased body weight by 9% over a six-month period.
Not only are refined carbs high in calories and low in nutrients, they’re absorbed quickly into your bloodstream, causing blood sugar spikes and increased hunger. For best results, swap out refined carbs like white bread, breakfast cereals and heavily processed pre-packaged foods for whole-grain products like quinoa, oats, brown rice and barley.
Counting calories can keep you accountable and increases awareness of how your diet may impact your weight loss. In order to lose weight, you need to use more calories than you consume, either by decreasing your calorie intake or increasing your daily physical activity.
Soda, juice and energy drinks are often loaded with sugar & extra calories that can contribute to weight gain over time. Conversely, water can have you feeling full and temporarily boost metabolism to cut calorie consumption and enhance weight loss.
Slowing down and focusing on enjoying your food while listening to your body is an effective strategy to decrease intake and enhance feelings of fullness.
Fiber is a nutrient that moves through your body undigested, helping stabilize blood sugar, slow stomach emptying and keep you feeling fuller longer
Increasing your intake of protein can help you lose weight by reducing your appetite and cutting your calorie consumption.
Setting a regular sleep schedule and sticking to it may be another important factor, especially if you’re trying to lose 10 pounds in a month.According to one small study, depriving nine men of sleep for a single night resulted in significant increases in hunger and levels of ghrelin, the hormone that stimulates appetite
Piling toppings on your favorite foods can quickly turn a healthy meal into a calorie bomb. Using general calorie calculation methods, you can estimate that cutting even one serving of these high-calorie condiments each day could reduce calorie intake enough to lose up to nine pounds over the course of a year.This can help ramp up weight loss quickly when combined with other methods.
Even when you’re running short on time and can’t squeeze in a full workout, adding small amounts of activity can chip away at body weight. Making a few modifications to your daily routine can bump up calorie burning to speed up weightloss minimal effort.