Looking for healthy and sustainable tips about losing 10 pounds in about a month? You are in the right place.
Not only realistic, but it is also a very attainable weight loss goal if you know how to do it.
I’ve witnessed countless successful weight loss journeys of my clients, working as a personal trainer over the years. Despite their previous weight loss failures, most of my clients were able to melt 10 pounds in a single month.
Through the process, not only they learned how it is done, but they managed to also maintain their desired weight and keep their fat percentage low as well.
So what are the things one has to change for this sustainable weight loss journey?
Based on years of experience and backed up by science, I compiled this list of 15 best tips about permanent weight loss.
1. Eat fewer calories
One of the hottest topics in the fitness community is whether to count calories or not. Someone might say it a must, while others say there are other methods too.
Counting the calories you eat or not, the bottom line will always be the same. You simply need to eat fewer calories than you burn, to lose weight. That being said, if you create a small caloric deficit, you will still lose weight but at a slower pace than if the calorie deficit is bigger. Another way to create a caloric deficit will be with added physical activity.
So, how would you know how many calories do you need to cut to lose 10 pounds in a month?
A pound of fat is roughly around 3,500 calories, and losing a couple of pounds of fat per week is really safe and realistic goal.
If we do the math, you will need a caloric deficit of 500 calories every day or 3,500 a week.
I know it sounds like a lot, but just to remind you, this doesn’t have to come solely from your diet. Remember, you can always add exercise to take some pressure off of your diet.
Smaller plate size: This is a very effective psychological tip. We tend to fill the plates when serving food by default so the bigger the plate the more food we put on it. You can cut a lot of your calories by simply using a smaller plate.
Cut empty calories: For most of us, cutting our 500 calories a day can come only by quitting on the empty calories. Cut the sugary drinks and candy out of your diet and you will probably be in the calorie deficit that you need to be.
Keep a food journal: Most of the time, we habitually snack between meals and add those extra calories that go on our hips. Bringing awareness with journaling will help a lot to stay in the frame of your calorie deficit.
2. Eat more nutritious foods
Eating the rights foods is another thing that is crucial for your weight loss goal. A good looking body is also a strong and healthy body. And to build and maintain it, you have to eat the foods with the right nutritional density.
Nutrition dense foods are:
- Leafy greens
- Legumes (beans, kidney beans, lentils, peanuts, chickpeas, green beans)
- Whole grains (oats, quinoa, brown rice)
- Fruits (banana, all berries, mango, apples)
- Nuts and seeds (walnuts, almonds, pumpkin seeds, hazelnuts, flax seeds)
- Fatty fish (salmon, tuna, sardines, etc.)
- Red meat (grass-fed, organic)
Another important thing about these highly nutritious foods is their diet-induced thermogenesis (DIT) or thermic effect of food. That means that some of the calories that you eat will be used to digest, absorb, and metabolize the rest of the food. For example, if you eat a cup of Broccoli, you will ingest 31 calories, but half of them will be burned to digest the broccoli.
3. Eat balanced meals
Another key element is to have a balanced meal plan. Each of your meals has to include all three of the macronutrients: protein, carbs, and fat.
There are several proven and used macronutrient ratios so you can search the net for one that suits you, but for now, I will suggest the one that is recommended by the USDA Dietary Guideline.
- Carbs: 45-65% of the calories
- Fat: 20-35% of the calories
- Protein: 10-35% of the calories
As I mentioned above, other macronutrient ratios are proven. You can look at the low-carb Atkins diet, Keto Diet, Paleo Diet, and so on. There is really not right and wrong as long as you eat nutritionally dense foods and you stay in a calorie deficit.
4. Eat more fiber
While eating balanced, nutrition-dense meals are the cornerstone of your fat burn plan, there is one nutrient you want to make sure you consume daily, and that’s fiber.
Fiber passes through your digestive system but stays intact so, you don’t really retain the calories that come with it. It also adds volume to your gut and it is hard to digest, so it keeps you fuller throughout the day.
Eating high fibrous foods like greens, legumes, and even grains will help a lot in achieving your weight loss goal.
5. Workout in the morning
While every physical activity is healthy and will help you to lose weight, doing it on an empty stomach will increase its effectiveness by 20%, according to the most recent fitness studies.
In the morning your body is deprived of all the energy supplies, so if you workout in the morning, your body has no other choice, but to tap into your fat storages for fuel. The best part is that you don’t need a killing workout to achieve this. Any Tabata cardio workout for 15 minutes in the morning will do the trick.
Try to implement working out in the morning before you take a shower at least 3-4 times per week. It’s one of the best ways to burn extra calories before you even leave the house.
6. Do cardio exercises
Now that you know the befits of the morning workout, it’s good to maximize your fat loss by doing the right workouts.
According to most of the studies out there, aerobic exercises, or commonly know as cardio, are the most effective workouts.
Any workout that raises your heart rate is considered a cardio workout. Running, cycling, swimming, Zumba, etc.
HIIT is another big one here, jumping jacks, mountain climbers burpees, etc.
In addition to the overall fat burn, aerobic exercises are most effective in getting rid of the dangerous visceral fat (belly fat).
7. Resistance training
While cardio will help in burning more calories, it is not effective for building muscles. And you need them, a lot.
Even though you maybe don’t want to get muscular and huge, you still need to maintain a healthy amount of muscle mass. Muscle mass is what makes your body burn more calories. If you start losing muscle mass, your body will start burning fewer calories when you perform any physical activity.
Here is a list of exercises that you can implement in your resistance workouts:
If these seem easy for you, feel free to add some weights when performing them. Aim for resistance training 2 to 3 times per week.
8. Drink water before each meal
Staying hydrated regularly can help you with suppressing your appetite, and here is why.
Did you know that our bodies often misinterpret dehydration for hunger? Cut out all the sugary drinks and replace them with 17oz of water half an hour before a meal. Many studies have shown that hydrated people eat less and digest the food way better.
Tip: Mix a tablespoon of freshly squeezed lemon juice for an extra boost of vitamin C.
9. Stock up on healthy snacks
No matter how hard you try, hunger sometimes strikes suddenly. If there are no healthy snacks around, it is much more likely that you will grab whatever you desire at that moment.
Make sure you are stocked with healthy snacks for those unexpected moments of hunger. There are countless options here, but I will list my favorites:
- Green yogurt
- Nuts and seeds
- Hard-boiled eggs
If you buy healthy snacks like protein bars make sure to check the nutrition label to see if there are any hidden calories like sugar.
So, there it is. Your 9 tips on how to lose 10 pounds in a month! If you implement all of these 9 things you will see a huge drop in weight in the first 2-3 months.
But more importantly, don’t be so focused on the weight loss itself. Try to implement these tips one by one and make them a habit. Once you develop these things as habits, the desired physique will come naturally as a consequence of those habits, just as obesity comes as a consequence of the bad ones.