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10 Tips to Help You Lose 10 Pounds in a Month

10 Tips to Help You Lose 10 Pounds in a Month


Losing ten pounds in a month is a difficult task, but it is achievable if you follow the right tactics. The idea is to avoid draconian diets, calorie deprivation or excessive activity and to focus on developing healthy habits that you can maintain over the long term. Keep in mind that in order to lose weight you need to eat a balanced diet and exercise regularly to burn more calories. . than what you are consuming. We will explain how to do this in this article.


Calorie Count

To lose weight, you need to eat fewer calories than you burn. The amount of calories you need to consume each day to lose weight varies widely and is determined by your age, current weight, height, gender, and activity level.

You first need to determine how many calories you need to maintain your weight.You can do this by looking at the Dietary Guidelines for Americans, which breaks down calories by age, gender, and activity level.

You can use a calorie counter to get a number in addition to the exact number because it takes several factors into account and allows you to track your calorie intake.

You will need to subtract the daily calories to conserve from the daily calories to lose to get the daily calories needed for weight loss. If you want to lose 10 pounds in a month and that month lasts about five weeks, you will need to reduce or burn 1,000 standard calories per day.

Focus on filaments

Foods rich in troughs and filaments (such as natural products and vegetables) will help you feel full and promote calorie consumption and weight loss.

According to a February 2015 study published in Annals of Internal Medicine, the simple goal of getting 30 grams of wicks per day will help you lose weight as successfully as a sophisticated diet.

Foods rich in twigs:

acorn squash

avocado

beans

berries

Edamame

peas

lentils

seeds (chia, flax)

sweet potatoes

focus on protein Lean

If you are trying to lose weight, don't cut back on your protein intake; in fact, a metadissection of 18 studies published in Advances in Nutrition in December 2019 suggests that you should increase the amount of this nutrient in your diet. Protein replenishes you and helps you lose weight by supporting the maintenance of lean muscle mass.

Aim for 1.3 grams of standard protein per kilogram of body weight (one kilogram equals 2.2 pounds). For example, if you weigh 200 pounds, you should aim to consume around 118 grams of standard protein per day. The formula is:
,

(your body weight / 2.2) x 1.3 = grams of standard protein per day.

To keep calories in mind, choose foods low in fat and high in protein such as

Chicken breast

Ground turkey

Lentils

Salmon

Tofu

Low fat or fat free yogurt

Reduce empty calories

Pop, we're talking about you (and other sugary drinks).Sugary drinks don't add any nutrients, but they do add a lot of calories to your day.

In fact, a study published in Obesity Reviews in August 2013 conclusively demonstrated that sugary drinks lead to weight gain.

Substitute high calorie drinks such as soft drinks, energy drinks, and other standard drinks with water or unsweetened sodas.

Drink plenty of water

Make sure you drink plenty of water to stay hydrated, which helps your body function optimally (which includes burning calories), according to the American Council on Exercise.

According to a study published in the journal Obesity in August 2015, drinking a fantastic glass of water about half an hour before each meal can help you avoid too much depression.

A good rule of thumb is to drink half your body weight in ounces each day. If you weigh 200 pounds, you drink about 100 ounces of water each day.

Avoid ultra-processed foods

Studies have shown that ultra-processed foods (those with long ingredient lists full of weird terms) are linked to weight gain and obesity, so limiting or eliminating these products can help you lose weight.

The main culprits, according to a review published in Current Treatment Options in Gastroenterology in November 2019, are:

Chips

Sweets and candies

Sweetened drinks

Refined cereals (white rice and foods made with white flour, such as white flour and pretzels, as standard)

Red and processed meats

Be regular in your cardio exercises

Changing your diet isn't the only way to lose weight. You will also need a fitness program if you want to lose 10 pounds in a month.

The CDC suggests doing at least 150 minutes of moderate-intensity cardio (walking, cycling), 75 minutes of vigorous-intensity cardio (running, swimming), or a combination of both weekly standards to achieve (and maintain) a healthy weight . says some people have to do as well as see the ladder move.

Choose an aerobic exercise that you enjoy and that you can do for at least 30 minutes most days of the week. Here are a few ideas:

running

brisk walking

hiking

swimming

cycling

rollerblading

Add intensity to your workouts

If you want to lose 10 pounds, you need to include interval training at high intensity standard (HIIT) in your workout routine. This involves alternating between high intensity activities (ranging from 20 to 60 seconds) with short recovery periods in addition to low intensity.

According to a review published in February 2018 in Sports Medicine, which examined 39 studies on the subject, HIIT workouts are an effective strategy for burning fat and losing weight.

The best view is that they are fast.In a January 2017 study published in the Journal of Diabetes Research, people who performed HIIT for 36 minutes lost the same amount of body fat as those who exercised at moderate intensity for 68 minutes. However, it is not recommended that you do HIIT every day. do it two or three times a week, spacing out the sessions.

Strength training

Cardio workouts burn calories in the short term, but strength training is superior for weight loss and long-term maintenance because it builds muscle, which burns more than calories than fat, as we said earlier (which promotes a high metabolic rate).

At least twice a week, the CDC recommends muscle-building activities for the whole body. So, if you want to lose 10 pounds through exercise, a pair of dumbbells can be a good investment.

Get enough sleep

You could ruin your weight loss if you don't get enough sleep. According to a study published in the Annals of Internal Medicine in October 2010, cutting calories when you lack sleep causes you to lose more lean muscle mass than fat.

In
addition, according to a study published in November 2019 in the Journal of Lipid Research, people who do not get enough sleep accumulate fat quickly and feel less full after eating (which can lead to overeating and overeating. weight).

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