Once an insta post reads "Don't DIET! EDIT what you eat!" and the phrases stuck with me. For all you guys out there trying to shed that extra pounds or kilos, no worries, reading this article will motivate you more. Just keep reading m'kay! Let's take it nice and slow and step by step. Here are 14 simple steps to drop 10 pounds (4.5 kg) in a single month. 


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1. More Cardio for you

I think that cardio should be implemented in your everyday life. Cardio is great for your body as well as mind. Cardio is not just to lose weight. See how many times the word cardio was mentioned? Yeah, cardio is that important. Not only that, a 10-month study found that burning either 400 or 600 calories five times per week by doing cardio exercise resulted in an average weight loss of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively. (Source) So, for the best results, try to fit in at least 20–40 minutes of cardio daily — or about 150–300 minutes per week. (Source) 

 

2. Say NO NO to refined carbs

Editing the way you have a relationship with refined carbs is one of the way to help you reduce that extra weight and keep a healthy relationship with your food. Studies show that a diet high in refined grains is associated with a higher body weight than a diet rich in nutritious whole grains (Source).

 

3. Say YES! to monitoring your calories

I know that this part is a bit meh.. but you have to watch what you eat at all times.Never forget to indulge yourself in what you want to eat ONCE in a while. There's nothing wrong with that. If your aim is to lose weight, then you need to decreasing your calorie intake or increasing your daily physical activity based on your daily consumed calories.


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4. Option for healthier drinks

Stop drinking sodas, juices and sports drinks because those things are SOOO high in calories and SOOO bad for you as it can contribute to weight gain. Water, on the other hand, is your holy grail. It is the essence you need for a healthy working body. Drinking water has been shown to decrease calorie intake and temporarily increase metabolism or if you're looking for a bit more twist, you can also option for infused water that can add a little bit of a kick in flavor.

 

5. Take it Slow

When it comes to keeping a healthy fit life, everything takes time. Even eating should be done slowly as it is good to savour the food you're eating and to appreciate the food symphony going into your mouth. Another study showed that eating slowly increased levels of certain hormones in your body responsible for promoting fullness (Source).

 

6. Add more fiber to your plate

Fiber is a nutrient that moves through your body undigested, helping stabilize blood sugar, slow stomach emptying and keep you feeling fuller longer (Source). That is why you need to eat more fiber to help you get through the day smoothly and without any hiccups. Especially for bathroom breaks, if you know what I mean. It is the best food to ease your digestion so don't take it so lightly.

 

 

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7. Eat Breakfast that is high in Protein

Having a hearty protein-filled breakfast is a great way to start your day and to achieve that weight loss goal. Some of the food that can help you increase your protein intake are oats, yoghurt, eggs, cottage cheese and peanut butter. Plus, multiple studies link a higher intake of protein to decreases in body weight and belly fat over time.

 

8. Focus more on HIIT Exercises

Adding HIIT which is also known as High-intensity interval training into your exercise routine can help you to lose that 10 pounds incredibly more effectively. This type of exercise is good at making you lose weight because of the quick burtst of activity and brief recovery periods. It helps keep your heart rate high and that contributes to fat burning and accelerate weight loss.

 

 

Photo by Charisse Kenion on Unsplash

 

9. Make sure to skip the Sauces & Condiments

Sauces and Condiments, although taste heavenly when you pair them up with your favourite food, it can also be a big hidden calorie for you.Chili sauce, tomato sauce, peanut butter and mayonnaise are just some of those popular sauces and condiments that you always see and chow down but they are filled with hidden calories that could easily be stacked up into your daily calorie intake. So skip them and instead, try seasoning your foods with herbs and spices to keep calorie intake low and maximize weight loss.

 

10. Get a good enough sleep

I cannot stress this enough people. Get a good night sleep! Sleep benefits us all. Its good for your mental health, good for your skin and also good for us trying to lose weight. It does help. Try and go to sleep at the right time and made sure you follow those sleep schedule. You will see the results in a month. Trust me.

 


 

 

Reference(s)

https://www.healthline.com/nutrition/lose-10-pounds-in-a-month#section8