There are times when you are really desperate to lose weight quickly. May be your wedding is approaching in a month and you want to look no less than the best at a family function. Or there may be another very important event in life that has mandated to lose 10 pounds in a month.
If lately you’ve been thinking of or trying to lose good amount of weight safely in a month, then you are at the right place.
Is it safe to lose 10 pounds in a month?
Yes, it is completely safe and totally achievable if you are determined to lose 10 pounds in a month, by following proper dieting and disciplining yourself. A better approach is aiming to lose 1 to 2 pounds in a week or 4 to 8 pounds in a month, which will be equal to losing 5% to 10% of your total body weight. National Health Service recommends losing maximum of 2 pounds every week.
Center for Disease Control, US also recommends losing up to 2 pounds a week. Anything above that and you will expose yourself to health risks.
But remember if you try to lose weight very quickly, it will come back at the same rate too, as your body will fight back and your metabolism and hormonal levels can become unbalanced.
You might start overeating or develop other eating habits that would eventually cause you more obesity . So, it’s always best to find a good plan and then stick with it.
Also, make sure not to work yourself up too much if your current diet doesn’t feel right to you. You always have multiple other options. Just find the one that works best for you.
Dangers of losing weight too fast
Your body needs some time to adjust with your new diet and if you are trying to lose weight quickly, your body can act unusually. You are likely to lose lean muscle mass, disturbed metabolism, and you can start feeling weak and get dizziness. So strength training is also important in this case which will help you keep your muscle in tact. And muscles are fat burners. (1) (2)
Apart from it all, slowly and gradually changing your lifestyle choices is how you can lose 10 lbs in 30 days and also keep it maintained when you have weaned off the diet.
20 effective ways to lose 10 pounds in a month
It is not just about eating fewer calories. It is more about a change in your lifestyle and a shift to a healthier one.
1. Stick to your diet:
First of all decide which type of diet would you like to go with, for example, vegetarian diet, keto diet, etc and set a goal for yourself that you are going to lose 10 pounds in a month and things you are going to do to achieve it.
If you are dieting but you keep feeling fat and bad about your body, then it won’t work. You’ll most probably end up quitting. So believe that you can lose weight following a proper diet and keep yourself motivated. Consistency is the key.
2. Look out for Calories:
Of course if you are going to lose weight, you need to know how many calories the food you are taking contains and keep a count on a higher level, so you can take a minimum healthy amount of calories and lose weight fast.
An average person who is trying to lose weight should eat about 1,600 calories in a day. You can eat even more calories if you can burn more calories. The key is to start a calorie deficit and maintain it.
3. Pay Attention while Eating:
Eating while working, watching TV or being on your phone can make you feel like you’ve eaten very less and so can result in overeating. It’s very important that you only pay attention to the food you are consuming while eating and enjoy it.
Take small bites and eat slowly, so that you feel full and you get the energy and nutrients as well. Mindful eating is a must in your pursuit of weight loss goals.
Your diet alone won’t show much visible changes until over a long period, so to fast track your weight loss process you need to exercise regularly. You can go for full body workouts, cardio, or you can walk for 30 minutes in the morning and 30 minutes at night to help you lose weight. Plus it will help you maintain muscle mass. (3)
Cycling is fun and a form of workout.
An average person can burn up to 450 to 750 calories per hour by cycling. The amount of calories you will burn depends on your speed, weight and how much time you have spent cycling. You can go cycling in the morning, evening or at night, whatever time suits you.
6. Drink Water:
Drinking lots of water will make you feel full and reduce your appetite, hence helping you lose weight. Water also helps in boosting your metabolism and in cleaning waste from your body. (4)
You should drink at least eight eight-ounce glasses of water every day to lose weight and maintain a successful weight loss.
7. Use Fresh Foods:
Cutting out all the processed and junk food from your diet will help you loads in losing pounds in a month. Junk food and processed food is full of empty calories.
They don’t you get any nutrients or energy and just causes you to gain more weight. So make clean and fresh food choices for a healthy and smart body.
8. Get over Cold drinks and Sodas:
One of the most important tips to lose weight is to shun added sugar in your diet. We all know how full of sugars and calories a single can of fizzy drinks are. They are directly linked with obesity. (5)
If you are serious about your weight loss really cut them out. Fizzy drinks are not good for health anyways. Have some fresh juices like lemon or orange juice. You will feel fresh as well as lighter after these natural drinks.
9. Eat only when you are Hungry:
Often when we don’t have anything else to do we start thinking about snacks and stuff and, many people pass their time by just eating, while waiting at airport, for bus or wherever.
Be aware of how your body is feeling at all the times. If you don’t feel hungry then just don’t eat. Eating without being hungry will just result in slow digestion of food and bloating. Go grab some water bottles instead and use you extra time to increase the number of calories you burn.
10. Getting Proper Sleep:
Not getting enough sleep can also result in bad eating habits and causing you to lose weight. Get at least 6-8 hours of sleep every day to keep your body and weight in balance. A recent study has again confirmed that less than 6 hours of sleep a day is linked with belly fat and higher BMI.
11. Release Stress:
Other than diet and exercise there is stress, which is mostly ignored when you are trying for weight loss.
Especially when you are dieting we tend to stress over it. Don’t do that, give yourself some time and stay calm and happy.
12. Avoid Sitting for long intervals of time:
Sitting extra is as harmful as smoking. (8) Sitting in same position for long intervals of time can make you gain weight, as there is very less physical movement and can make you lazy and fatigued.
If your job requires you to sit or most of the work you do daily requires sitting, you should get up at least after every hour for 3-5 min break, walk around or stretch, so you can keep yourself alert and healthy.
13. Refrain from Drinking water after meals:
Drinking water right after you have your meals can cause you to gain belly fat very fast. To avoid it, drink water few minutes before having meals. This way you can also reduce your appetite and hence lose weight.
14. Having last meal of the day 2 hours before going to bed:
You should have your last meal at least 2 hours before going to bed so that it is digested properly. Your digestive system slows down when you are sleeping, so if you eat just before going to bed, it can result in gaining more weight.
15. Avoid lying down just after eating:
Lying down just after eating, can also cause digestive system to work slowly and will cause bloating. You should just take a 5-min walk after a meal so that it is digested properly and that you feel lighter and not bloated.
16. Make sure your Hormones are Balanced:
Hormonal imbalance is one of the greatest hurdles in losing weight. If you notice that even after dieting or exercise you can’t seem to lose weight, consult a doctor and get your hormones tested.
17: Making sure your Digestive System is working properly:
Most of digestive problems cause you to lose weight but often there are problems with digestive system that makes it hard to lose weight. Watch out for any digestive problems and consult a doctor if you think that might be the problem that you are not losing weight.
18. Replace White Flour with Whole Grains:
Whole grains help us in feeling full quickly while reducing the calorie intake. They offer you a full package of healthy nutrients where white flour or refined grains lose their nutrients. Low carb diets have been winners over low fat diets in weight loss.
19. Eating Green:
Eating green is a great way to reduce weight with lots of other benefits. Eating green vegetables like spinach, broccoli, celery, cabbage, green peas and asparagus should be your priority. They not only provide you with needed nutrients they are also low in calories, tames the toxins and boosts your digestive enzymes.
20. Using Apple Cider Vinegar with Meals:
According to a study, adding 1 or 2 tablespoons of apple cider vinegar to your diet can help you lose weight. It can reduce your body fat percentage, making you lose belly fat and can decrease your blood triglycerides. (9)
The bottom line
So losing 10 pounds in a month is totally achievable. All you have to do is to stick to your diet, follow these tips and believe that you can do it. Motivation and consistency are, everything.