Ask people what they wish they could change about themselves, and many will say they wish they could lose weight. The average American is overweight, and with office jobs creating a sedentary lifestyle and quick meals that are high in calories, it's easy to understand why. The Center for Disease Control (CDC) recommends a healthy weight loss of 1-2 lbs per week. If you do the math, you can figure out how to lose 10 pounds in a month. This amount can be lost healthily and without pills, and if done right, will have plenty of positive effects on the body.
How to Lose 10 Pounds in a Month?
Whether you have a vacation looming in the near future or just want to get rid of those last few stubborn pounds, you may find yourself wondering how to lose 10 pounds in a month. While it's common knowledge that diet and exercise are the keys to weight loss, there is more to it than that. To lose one pound, you must burn an additional 3500 calories. If you break this down, that means a deficit of 1000 calories per day for four weeks would equal ten pounds lost (1000 calories x 7 days in a week = 7000 calories burned, or two pounds).
To start, it's a good idea to calculate your Basal Metabolic Rate or BMR. This will give you a reference point for how many calories you burn even if you are just lying in bed all day. If you take this number and burn the additional 1000 calories per day, you will be able to lose 10 pounds in a month.
Changing Your Eating Habits
There is a saying that weight loss starts in the kitchen, and for good reason. Food intake determines how we feel on a daily basis. If you're wondering how to lose 10 pounds in a month, there are many tips you can start incorporating into your diet.
Scientists say that it takes the brain 30 minutes to realize that the stomach is full. For weight loss, it's helpful to eat slowly and mindfully. This way, the brain can receive the messages from the stomach saying it's full before you overeat and consume too many calories.
Water is essential to our bodily functions, and it should come as no surprise that it's important to weight loss, too. One way to lose ten pounds in a month is to increase water intake. Drinking a glass of water before every meal will help you feel full faster so that you don't eat as much. Hydration is also key to weight loss and boosts metabolism and energy levels, meaning you will be able to exercise more, too.
The types of food you consume have a huge effect on how much weight you lose and how easy it is to lose weight in general. Many people reach for an afternoon bag of chips or a candy bar as a snack, hoping the sugar rush will give them a temporary energy boost to make it through the rest of their shift. Technically, you could still lose weight eating only candy, as long as you didn't consume excess calories. You would feel awful, though, and would not be able to eat nearly as much as you would if you were consuming healthy foods.
Instead, it's important to eat fewer processed foods. As a rule of thumb, eating natural foods like fruits and vegetables are always a good idea. They are naturally lower in sodium and fat, and even the high-fat foods like avocados are full of "good" fats, which help lower cholesterol. Fast food and other processed foods are usually higher in fat, sodium, and sugar. They are also calorie-dense, meaning they are high calorie, despite being smaller in volume.
For instance, 200 calories worth of cake is going to be a much smaller portion than 200 calories worth of spinach. Also, healthy foods are more likely to have higher protein and fiber amounts, which will keep you fuller longer.
If you are wondering how to lose 10 pounds in a month, eating slowly and purposefully, drinking 2-3 liters of water per day, and eating natural, healthy foods will help make sure you are successful in your attempts.
Adding Exercise to Your Routine
To burn the extra 1000 calories per day, exercising is necessary. Cutting 1000 calories from your diet is likely to be impossible, and even if it is possible, is probably unhealthy depending on your starting point. The good news is that for those figuring out how to lose 10 pounds in a month, exercising in conjunction with healthy eating will make it easier.
Exercise includes both cardio and weight training. When used together, maximum results can be achieved. Weight training is important to add to your routine because muscle mass burns more calories than fat. This means that if you add muscle, you will burn even more calories sitting on your couch than you used to! If you are new to weight training, you can start with dumbbells at home that are only a few pounds each and work your way up to going to the gym and using the more intense equipment.
Cardio is also huge to weight loss. Running, biking, hiking, swimming, and playing sports are all great examples of cardio. When participating in at least 30 minutes of these exercises, you are burning fat and getting your blood pumping, which is great for the heart. Participating in any of these activities for at least half an hour can burn at least 200 calories, depending on your starting weight and level of activity.
Those curious about how to lose 10 pounds in a month should really try to eat more fruits and vegetables and incorporate more physical activity into their daily lives. By combining healthy eating habits with weight training and cardio, it is possible for anyone to burn an additional 1000 calories per day.
There are immediate benefits to losing even just a tiny fraction of our body weight. If you want to know how to lose 10 pounds in a month, you'd probably be delighted to know that your body would thank you for it.
Losing only 10 pounds can help reduce the "bad" LDL cholesterol by up to 10%. This helps to keep the arteries clean and clear so that there is a reduced risk of a heart attack or stroke. In fact, the risk of a heart attack can be reduced by up to 50% after 10 pounds of weight loss. After losing weight, blood pressure also decreases, reducing your risk for heart attack even further while also protecting your kidneys.
By losing weight, you can also reduce the risk of sleep apnea. When there is an excess weight on the body, extra tissue builds up around the windpipe. While sleeping, the tongue and tonsils can block the narrowed airway which causes snoring and dangerously low levels of oxygen in the blood. Losing 10 pounds can help to open the airway back up again, making you get more (and better quality) sleep.
Taking some pounds off of the body means that you're also reducing pressure on your joints. Each pound is about three times that amount in pressure, so by losing 10 pounds, you're taking almost 30 pounds of pressure off of your joints. In fact, losing 11 pounds can reduce the risk of osteoarthritis by more than 50 percent.
Losing only 8 pounds can also reduce the risk of cancer - specifically, breast and uterine cancer. Fat cells release hormones, and while the link between fat cells and cancer is complex, the carcinogenic hormones that are released can be decreased with weight loss, thus decreasing the risk of cancer.
While there are many health benefits to losing weight, there can also be health concerns when not done properly. It tempts many people to try fad diets in an attempt to lose weight quickly. It's true that there is a possibility to lose more than 10 pounds in one month, but they do not recommend it and comes at a price. Often, when people try fasting or other "cleanse" diets, it's mostly water weight that they lose. This means that the moment they return to a normal diet and food intake, they will gain the weight back, if not more.
Fad diets and starving oneself can also mess up your metabolism. This will make future attempts to lose weight that much more difficult as your body will not burn as many calories as it used to while doing the same activity. Additionally, when losing weight unhealthily, you may lose muscle mass. This counters the caloric benefits of gaining muscle while decreasing immune capacity and making you prone to bone loss.
While it takes a great amount of self-discipline to change your eating habits and incorporate exercise into your daily life, it is possible to lose the weight. If you're wondering how to lose 10 pounds in a month, there are many tips you can use to improve your lifestyle and health. Always speak with a healthcare professional before starting any diet and remember that slow and steady wins the race. Losing the weight a few pounds at a time will help to ensure that it stays off and that your new body will be here to stay.