How to Lose 10 Pounds in a Month
Need to drop 10 pounds in a month while flattening those stubborn pockets of fat? Sadly, losing 10 pounds this quickly isn’t as easy, or healthy, as many people say it is. You have to understand this and know that you need to work hard for weight loss. Once you accept that you need to put some effort into it, you won’t easily quit whenever you feel how difficult things are. Consider it as tough love—it’ll be hard, but it will pay off well.
The two tips you will find here are tips for mental preparedness and physical satisfaction and nourishment. Basically, you need to have a good attitude towards losing weight as well as know what to eat and what to avoid.
1. Remember everything you consume and everything you do. This includes food, drinks, and exercise. Take advantage of the many free mobile apps you can find around you. It’s nice to have a mobile app for this because it’s so easy to track the calories that you consume and burn. Try Lose It! or MyFitness Pal. With the help of these, you will know whether your eating pattern and exercise pattern is enough for you to attain your goal. Once you know this, you can easily change your food consumption and exercise to fit your needs. Remember to be honest and track everything, otherwise it won’t be of any help.
2. Consume non-starchy vegetables throughout the day. Vegetables are great for weight loss because they have low calories and high water content, making you feel full. They also take up a lot of space in your plate so that you think you’re eating a lot. There’s also a good amount of fiber in there, plus vitamins and minerals to nourish your body. Start adding bell peppers, cucumber, tomatoes, lettuce, celery, squash, onions, broccoli, asparagus, coleslaw, radishes, water chestnuts, and leafy greens to your daily diet.
3. Avoid alcohol consumption. If you want serious results, you need to be serious about cutting back on calories and one thing you can cut back on is your alcohol consumption. Stay away from those cocktails, mimosas, and even wine. Remind yourself that alcohol has a lot more calories than protein or even carbs. Besides, your body considers alcohol as a poison, which means it’s the first to be metabolized by the liver. This results in your meal waiting for its turn to be processed. Furthermore, alcohol causes dehydration, which leads to overeating. All you need to remember is that alcohol is just empty calories as outlined in this article alcohol and nutrition.
4. Avoid drinking calories! It’s nice to have a flavorful drink every once in a while, but you have to be aware of the excessive sugar in there. Sugary drinks give you more belly fat and make you more vulnerable to diabetes. You’ll also be insulin resistant, plus your chance of getting heart disease is increased. There’s also a risk of high blood pressure and gout. A simple solution for your cravings is by replacing sodas and fruit juices with teas—black, green, white, and even oolong teas taste good and have benefits for the body.
5. Exercise hard, every single day. Yes, it’s definitely hard to like exercising, so you have to have a motivation when doing it. Think of something related to a slimmer body and have that “do it” attitude. There are many resources online to help you get and stay motivated.
To gain an advantage and for help staying motivated you can visit My Home Personal Trainer to get a free online personal trainer for help with everything from planning your diet to sticking to your workouts.
6. Stand up straight for a stronger core. Aside from helping you improve your posture, standing up tall and straight will also help you get a stronger core. On top of that, it will make you look thinner. Tighten your core and work your shoulder blades downward for a slimmer frame. You can try Pilates as a good core strengthening technique. Start with the plank position and work yourself to more complicated ones.
7. Be friendly to good fats, and yes there are good fats. Not all fats are bad. There are vood fats, which are important in a healthy diet. In fact, good facts can even prevent you from gaining weight. By adding good fat to your diet, your body will feel fuller for a longer time. This is because fat is metabolized at a slower rate than carbs or proteins. You can add dried apricots, string cheese, avocado, grapefruit, or cucumber slices seasoned with Italian dressing. Just make sure that the overall calorie intake is still low and that each snack is less than 200 calories.
8. Know the difference between appetite and hunger. Your hunger kicks in as a way to tell you that it needs energy. Appetite, however, is simply your craving to eat. More often than not, your appetite is the reason you gain weight. To combat this, portion your food and keep the rest away. Eat only the portion that satisfies your daily nutrient requirement. Try not to think of the food that’s stashed away. Distract yourself with other things. If you still feel hungry after 20 minutes of doing something else, though, then perhaps you should really eat some more.
9. Eat off of small plates to help with portion control. It’s a trick that can help you portion your food better. Smaller plates, bowls, and even glasses, will only be filled with a smaller amount of food. Since it’s our eyes that first see the food, your body will think that it’s eating a lot. You’ll be satisfied with a full plate even though it has lesser foods than when you eat on bigger ones.
10. Rise to the weight loss challenge! The most important thing for you to do when aiming to lose weight is to actually accept the challenge. It won’t be easy, so you have to prepare yourself. The sooner you accept that this is no walk in the park, the sooner you can get into the right attitude towards weight loss. With that you are already one step closer to your goal.