Reaching your weight loss goals can be challenging, regardless of how much weight you want to lose.
However, taking it one step at a time and making a few minor modifications to your diet and lifestyle can make weight loss much more manageable.
By making a few small changes to your daily routine, you can lose up to 10 pounds (4.5 kg) in just one month, reaching your weight loss goals quickly and easily.
Here are 14 easy steps to lose 10 pounds in a single month.
1. Get more cardiovascular exercise
Aerobic exercise, also known as cardio, is a type of physical activity that increases the heart rate to burn more calories and strengthen the heart and lungs.
Adding cardiovascular exercise to your routine is one of the most effective ways to quickly increase weight loss.
In fact, a study in 141 obese adults showed that combining 40 minutes of cardio three times a week with a weight loss diet decreased body weight by 9% over a six-month period.
Another 10-month study found that burning 400 or 600 calories five times a week doing cardiovascular exercise resulted in an average weight loss of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively.
For best results, try to include at least 20 to 40 minutes of cardio a day, or about 150 to 300 minutes a week.
Some forms of cardio that can increase weight loss quickly include:
- To walk.
- Riding a bicycle.
- To swim.
- Jump the rope.
Cardio can help you burn more calories to increase weight loss quickly.
2. You must cut down on refined carbohydrates
Cutting carbs is another easy way to improve the quality of your diet and further weight loss.
It is especially beneficial to decrease your intake of refined carbohydrates, which are a type of carbohydrate that does not contain nutrients or fiber during processing.
Refined carbohydrates are not only high in calories and low in nutrients, but they are quickly absorbed into the bloodstream, leading to a spike in blood sugar and increased hunger.
Studies show that a diet high in refined grains is associated with higher body weight than a diet rich in nutritious whole grains.
A large study of 2,834 people also found that people who ate more refined grains had more belly fat on average than those who ate more whole grains.
For best results, swap refined carbohydrates like white bread, breakfast cereals, and heavily processed prepackaged foods for whole grain products like quinoa, oatmeal, brown rice, and barley.
Refined carbohydrates, which are low in nutrients, can cause spikes and crashes in blood sugar levels.
Research shows that higher intake of refined carbohydrates may be related to higher body weight and increased abdominal fat. Given this evidence, avoid excessive consumption of refined carbohydrates.
3. Start counting calories
In order to lose weight, you need to consume more calories than you consume, either by decreasing your calorie intake or by increasing your daily physical activity.
Counting calories can keep you accountable and increase your awareness of how your diet can affect your weight loss.
According to a review of 37 studies in more than 16,000 people, weight loss regimens that incorporated calorie counting resulted in an average of 7.3 pounds (3.3 kg) more weight loss per year than those that did not.
However, keep in mind that cutting calories alone is not considered a sustainable long-term weight loss strategy, so combine it with other diet and lifestyle modifications.
Keeping track of your income with an app or food diary is a good way to start.
Counting the calories you eat can help increase weight loss when combined with other diet and lifestyle changes.
4. Choose the best and healthiest drinks
In addition to changing your main dishes, choosing healthier beverages is another easy way to effectively contribute to weight loss.
Sodas, juices, and energy drinks are often loaded with added sugar and calories that can contribute to weight gain over time.
On the contrary, water can help you feel full and temporarily increase metabolism to reduce calorie consumption and increase weight loss.
A study in 24 obese and overweight adults showed that drinking 16.9 fluid ounces (500 ml) of water before a meal decreased the number of calories consumed by 13% compared to a control group.
Another small study in 14 people found that drinking 16.9 fluid ounces (500 ml) of water increased metabolism by 30% after 30 to 40 minutes, slightly increasing the number of calories burned for a short time.
To increase weight loss, cut out high-calorie sweetened beverages and aim to drink 34–68 fluid ounces (1–2 liters) of water throughout the day.
Sodas, juices, and sports drinks are high in calories and sugars that can contribute to weight gain. On the other hand, water has been shown to decrease calorie intake and temporarily increase metabolism.
5. Eat more slowly
Slowing down your eating and concentrating on enjoying your food while listening to your body is an effective strategy to decrease your intake and improve feelings of fullness.
For example, a study in 30 women reported that eating slowly decreased calorie intake by an average of 10%, increased water intake, and produced a greater feeling of fullness than eating quickly.
Another study showed that eating slowly increases the levels of certain hormones in your body responsible for promoting fullness.
Taking smaller bites, drinking plenty of water with your meal, and reducing outside distractions can help you eat more slowly to increase your chance of losing weight.
Eating slowly can decrease your intake and improve your feeling of fullness to achieve weight loss.
6. Add fiber to your diet
Fiber is a nutrient that moves through your body undigested, which helps stabilize blood sugar, slows stomach emptying, and keeps you full longer.
Multiple studies show that fiber has a powerful effect on weight loss.
According to a review, increasing daily fiber intake by 14 grams without making any other dietary changes was associated with a 10% decrease in calorie intake and 4.2 pounds (1.9 kg) of weight loss over four months.
Another study in 252 women found that every gram of dietary fiber consumed was linked to a 0.5 pound (0.25 kg) decrease in body weight over a 20-month period.
Try to eat at least 25–38 grams of fiber daily from foods such as fruits, vegetables, legumes, and whole grains to optimize your health and increase weight loss.
Increasing your fiber intake has been linked to decreased calorie intake and body weight.
7. Eat a high protein breakfast
Waking up to a healthy, protein-rich breakfast is a great way to start your day and stay on track toward your weight loss goals.
Increasing your protein intake can help you lose weight by reducing your appetite and reducing your calorie intake.
A small 12-week study in 19 people showed that increasing protein intake to 30% of calories reduced daily intake by 441 calories and lowered body weight by 10.8 pounds (4.9 kg).
Another study in 20 adolescent girls found that eating a high-protein breakfast increased feelings of fullness and decreased levels of certain hormones that stimulate hunger.
In addition, several studies link a higher protein intake with a decrease in body weight and abdominal fat over time.
The following are some of the staples you can enjoy as part of a healthy, high-protein breakfast:
- The oats.
- The yogurt.
- The eggs.
- The cottage cheese.
- Peanut butter.
Increased protein intake in the morning is associated with a greater feeling of fullness, decreased calorie intake, and reduced body weight and belly fat.
8. Get enough sleep every night
Establishing a regular sleep schedule and sticking to it can be another important factor in successful weight loss, especially if you’re trying to lose 10 pounds in a month.
According to a small study, depriving nine men of sleep for just one night resulted in a significant increase in hunger and levels of ghrelin, the hormone that stimulates appetite.
On the other hand, a study in 245 women found that improving sleep quality and getting at least seven hours of sleep each night increased the likelihood of successful weight loss by 33%.
Try to get at least 7-8 hours of sleep a night, establish a regular sleep schedule, and minimize distractions before bed to optimize your sleep cycle and achieve your weight loss goals.
Although lack of sleep can increase hunger, getting enough sleep can increase the likelihood of successful weight loss.
9. Try resistance training
Resistance training is a type of physical activity that involves working against some form of force to build muscle and increase strength.
In addition to other health benefits associated with resistance training, it can increase metabolism to further facilitate weight loss.
A study in 94 people showed that resistance training preserved metabolism and fat-free mass after weight loss, helping to maximize the number of calories burned throughout the day.
Similarly, another study in 61 people indicated that nine months of resistance training increased the number of calories burned at rest daily by an average of 5%.
Using gym equipment or performing bodyweight exercises at home are two easy and effective ways to start resistance training and enhance weight loss.
Studies show that resistance training can preserve fat-free mass and increase metabolism to increase weight loss.
10. Practice intermittent fasting
Intermittent fasting involves alternating between periods of eating and fasting, with fasts typically lasting between 16 and 24 hours.
You can reduce the amount you eat by limiting the length of time food is consumed, possibly enhancing weight loss.
In fact, some research shows that intermittent fasting can be a powerful weight loss tool and can be just as effective as calorie restriction.
Additionally, a study in 11 healthy adults found that short-term fasting significantly increased the number of calories burned at rest.
It can also increase levels of Human Growth Hormone (HGH), an important hormone that has been shown to increase fat loss and preserve lean body mass.
There are many different ways to do intermittent fasting. Many commonly involve choosing an 8-10 hour window to restrict food intake each day.
Find a method that works for you and your schedule.
Intermittent fasting can improve metabolism, increase fat loss, and preserve lean body mass to help you lose weight.
11. Eat and fill yourself with vegetables
Vegetables are incredibly rich in nutrients, supplying plenty of vitamins, minerals, antioxidants, and fiber for a low number of calories.
One study showed that each 3.5-ounce (100-gram) increase in daily vegetable consumption was associated with 1.1 pounds (0.5 kg) of weight loss over six months.
Another large review of 17 studies in more than 500,000 people found that those who ate the most vegetables had a 17% lower risk of being overweight or obese.
Many other studies indicate that increasing your fiber intake from high-fiber foods, such as vegetables, is related to a decrease in calorie intake and body weight.
For an easy way to boost your veggie quota, squeeze an extra serving or two into side dishes, salads, sandwiches, and sandwiches.
Vegetable consumption is associated with greater weight loss and a lower risk of obesity. A higher intake of fiber from foods such as vegetables is also associated with a lower intake of calories.
12. Avoid sauces and condiments
Piling on ingredients in your favorite foods can quickly turn a healthy meal into a calorie bomb.
For example, a single tablespoon (13 grams) of mayonnaise can contain more than 90 calories, while ranch dressing contains 73 calories per one tablespoon (15 grams) serving.
Teriyaki sauce, sour cream, peanut butter, and maple syrup are other popular sauces and seasonings that can add up to calories quickly.
Using general calorie calculation methods, you can estimate that cutting out a serving of these high-calorie condiments each day could reduce your calorie intake enough to lose up to nine pounds over the course of a year.
This can help increase weight loss quickly when combined with other methods.
Instead, try seasoning your food with herbs and spices to keep calories low and maximize weight loss.
Alternatively, try swapping sauces and condiments for low-calorie options like hot sauce, mustard, or horseradish.
Many condiments and sauces are high in calories. Eliminating them or swapping them for low-calorie alternatives could help you lose weight.
13. Do HIIT exercises
High-intensity interval training (HIIT) is a type of exercise that alternates between quick bursts of activity and short recovery periods, maintaining your heart rate to increase fat burning and accelerate weight loss.
Adding HIIT to your routine can be an incredibly effective tool for losing 10 pounds in a month.
In fact, a study in nine men compared the effects of HIIT with running, cycling, and resistance training, showing that a 30-minute HIIT session burned 25-30% more calories than the other activities.
Another study showed that men who did HIIT for just 20 minutes three times a week lost 4.4 pounds (2 kg) of body fat and 17% belly fat over 12 weeks, without making any other changes to their diet or lifestyle. .
To get started, try switching up your cardio and doing one or two HIIT workouts per week, alternating between running and walking for 30 seconds at a time.
You can also experiment with other activities in your HIIT workouts, such as jumping jacks, squats, push-ups, and burpees.
HIIT can burn more calories than other forms of exercise, increasing weight loss and burning fat.
14. Move more throughout the day
Even when you’re running out of time and can’t get through a full workout, adding small amounts of activity can lower body weight.
Non-exercise activity thermogenesis (NEAT) refers to the calories your body burns throughout the day doing regular non-exercise activities, such as typing, gardening, walking, or even fidgeting. .
It is estimated that NEAT can represent up to 50% of the total number of calories you burn each day, although this number can vary quite a bit depending on your level of activity.
Making some modifications to your daily routine can increase calorie burn to speed up weight loss with minimal effort.
Parking further back in the parking lot, taking the stairs instead of the elevator, walking during your lunch break, and stretching every 30 minutes are some simple ways to add more movement to your day.
Non-exercise activity thermogenesis (NEAT) can account for up to 50% of the total number of calories you burn each day. Simply moving more throughout the day can help you burn more calories to increase weight loss.
The bottom line
- While losing 10 pounds in a month may seem like a great goal, it is entirely possible by making a few simple modifications to your diet and lifestyle.
- Take one step at a time and make a few small changes each week to lose weight safely and sustainably, keeping it off for the long haul.
- With a little patience and hard work, you can reach your weight loss goals and improve your overall health in the process.