Lose 10 Pounds
Losing Ten Pounds in a Month
More often than not, dieters set unrealistic goals for weight loss such as losing 20 pounds in one week or 30 pounds in a month.
However, dropping 10 pounds in one month is surely attainable if it is done safely and correctly. These weight loss tips are not very restrictive and allow for easier weight maintenance when the diet is finished.
Why is it Possible?
When dieting, losing weight is all about the math. The American Obesity Association states that if a dieter eats between 500 and 1,000 calories less each day, weight loss will average roughly two pounds per week, or between eight and 10 pounds a month.
These weight loss results can be achieved either through a strict diet or by combining a daily exercise routine with a moderate diet.
How to Lose 10 Pounds
Because the goal is to lose 10 pounds a month, 2.5 pounds need to be dropped per week, or a third of a pound each day. For example, if each pound contains 3500 calories, the dieter must burn roughly 1350 calories every day.
Before beginning a diet, it is important to document daily meals for at least a week. Dieters can then count the calories consumed with the help of an online calorie counter, available on most health and nutrition websites.
Age, sex, weight and activity levels are all taken into consideration while calculating how many calories the body uses. After the daily calorie consumption is calculated, the dieter can make informed choices regarding what foods should and should not be eaten.
Cutting Down on Calories
In order to lose weight safely without any detrimental effects to your health, doctors recommend cutting down your daily calorie intake by 500 every day.
Alcohol and high-calorie snacks should be avoided and substituted for low-calorie ones instead. Dieters should also have a sound knowledge of what constitutes a healthy portion size and should read package labels for nutrition content.
Plan Meals, Eat Frequently
Dieters should plan out their daily meals to avoid starving themselves, which will actually reverse the weight-loss process and cause the body to shut down, enter starvation mode and lower its metabolism even more. The body should be well-supplied with food and water throughout the course of the day and sugary, empty-calorie beverages such as soda and iced tea should be avoided completely.
Some dieters find that eating fewer, smaller meals over the course of the day is more effective and satisfying than eating two or three large meals. It is imperative to eat from all of the food groups, with a strong focus lean proteins, whole-grain carbohydrates and healthy fats. Fruits and vegetables should also be consumed daily because they are rich in essential minerals, vitamins and fiber.
Exercise routines should burn a minimum of 660 calories per day. However, the type of exercise, the duration and the frequency will ultimately determine the total number of calories burned after a workout. Fitness experts recommend exercising for 30 minutes every day, five days a week but if dieters want to drop weight, the workouts must be challenging.
Group classes such as boot camp, body conditioning or circuit training focus on a well-rounded workout. If the dieter is self-conscious, there is a myriad of home workout and fitness movies available that can be used in the privacy of the home. Running, swimming and cycling are also recommended, effective activities that dieters can participate in outside the gym.
Strength Training & Cardio
While cardio exercises are successful ways to burn calories, strength training tones your body and helps to build leaner muscles and improve the dieter’s metabolism. Depending on the exercise, strength and core training can sometimes burn more fat than a cardio exercise alone, promoting greater weight loss. Areas to focus on include your major muscle groups such as legs, arms, back, chest and shoulders.
Dieters should find other ways to be active whenever possible. Stairs should take precedence over elevators and bicycles or walking are better than cars. Dieters should also try to park as far away from their destination as possible.
Traditional Diets or Meal Replacements?
Dieters have many options when it comes to losing 10 pounds in a month. There are traditional diets such that base their weight-loss efforts on freshly-prepared foods and specific calorie and carbohydrate amounts.
The best diet to follow is one that helps the dieter to not only lose the weight, but also make lifestyle changes to increase the long-term chance of success when the goal is reached. Some diets focus on foods that keep the individual fuller for longer periods of time, enforcing fat, fiber, protein and carbohydrates. Dieters should be knowledgeable regarding the satiety value of all of these foods.
The benefits of a traditional diet is that the food will never get boring. Meal planning is a breeze, as there are endless options for variety and taste. Traditional diets can not only help the dieter to drop 10 pounds a month, but they also will help to increase energy and mood levels, as well as improve dental hygiene.
Researching Your Food
The downside to fresh, traditional diets is that cooking meals day in and day out can get expensive. The dieter must also be constantly aware of how many calories are being consumed, consistently checking packages, labels and cans. Other “fad” diets promote unhealthy weight-loss while making false promises of success, so the dieter must do thorough research before starting one of these diets.
Meal Replacement Options
Another way to lose 10 pounds in a month is to drink meal replacement shakes, consumed as part of a low-calorie diet. They typically contain between 150 and 500 calories, are available in cans, powders and bottles, and are extra-fortified with essential minerals, nutrients and vitamins to promote a healthy body and mind.
Replacing one or two meals a day with a shake can lead to the greatest weight-loss, at least in women. Because men require a higher calorie intake throughout the day, it is recommended that they also eat nuts or fresh fruit with the shake to make sure that enough calories are consumed.
If shakes replace more than two meals per day, serious nutritional deficiencies can occur, so dieters often switch out the shakes with lean proteins, fresh fruits, raw vegetables and low-fat or nonfat dairy products.
Each shake has an exact calorie amount so the dieter knows exactly how many calories are being consumed in a single drink. It replaces an entire meal, so there is no need to read multiple labels and add up the numbers to determine the meal’s entire calorie content. Shakes also require no preparation, they are easy to purchase as they are found in most grocery stores and supercenters, and they are cheaper than cooking.
Replacement Shake Pitfalls
The pitfalls of meal replacement shakes is that they can be unappealing and tasteless with almost no variety. If the dieter drinks a shake with a regular meal, then too many calories are consumed. Some dieters also consume more than two shakes a day with the incorrect assumption that they are healthy so it is safe to do.
Renew Your Vows
Each morning should be a fresh start to the dieter’s plan. Studies confirm that individuals who re-commit to the diet one day and one step at a time show the greatest chance of success. Those who verbally tell themselves that they will commit to the diet for another 24 hours exhibit the highest levels of enthusiasm toward their diet, especially when they remind themselves why they are going on the diet in the first place.
Some people keep these reasons in the back of their mind so that, in moments of weakness, they can find their strength and continue with their plan. Motivation and energy are key psychological factors that can influence the outcome of a diet.
Mix it Up
Dieting every day for a month may get repetitive and dull. To liven up daily eating habits, doctors recommend that dieters do a new activity or a hobby each day. If a dieter tends to overeat especially in times of stress, he may look to new opportunities or try to find a different outlet for his emotions. For example, if there was a breakup, a death in the family or a loss of income, sadness and stress is sure to follow.
Instead of reaching for a gallon of ice cream, the dieter should find another way to ease his emotions such as going for a bicycle ride to a new town, picking up some groceries to cook a new dish or finally start the book that had been sitting on the nightstand for weeks. Following this step will force the dieter to monitor what is consumed and when the food is eaten, as well as how the food affects his actions and reactions to daily hunger triggers.
Tips for Stopping Cravings
Diets often fail because dieters have difficulty controlling or eliminating their cravings. The first step to making sure cravings are controlled is to get six to eight hours of sleep and eat a healthy breakfast. If breakfast is not consumed, the body begins to run out of energy and craves sugar by mid-morning.
Prepackaged or fast foods such as McMuffins, lattes, doughnuts and cinnamon buns all have high-sugar and carbohydrate content, so fresh fruit and small amounts of protein is recommended instead.
Another tip for stopping cravings altogether is to remove any temptation from the home. If it is not there, it cannot be eaten. Dieters are less likely to make a special trip to the store for junk food at night than they are to eat what is already in the kitchen. If a middle-of-the-night craving strikes, only nuts, cheese, fruits and vegetables should be available.
Dieters should also be aware of what constitutes a hunger craving. If dinner was just eaten and all of a sudden a cookie is wanted, the dieter should imagine a filling meal such as a steak and potatoes. If the image appeals to the dieter, then he is probably hungry and should eat something. If not, it is simply the mind playing tricks on the body. To get past this temptation, the mind should be diverted to something else such as a walk, a book or a movie.
Sometimes emotions can play a toll on cravings. If there are high amounts of stress, anxiety, depression or boredom evident, cravings can stem from these feelings. In order to maintain a successful diet, the dieter should do whatever possible to make himself feel better such as take a walk around the neighborhood, write down his feelings or talk to a friend or family member instead.
Combating Hunger Cravings
Food cravings can often overshadow the body’s signal for thirst. While these signals are not always understood, dieters should do their best to try to eliminate the problem without first resorting to food. Every time a craving strikes, dieters should drink an 8-ounce glass of water and wait 10 to 15 minutes to see if the craving is reduced.
If water does not reduce the cravings, there may be another reason why food cravings keep creeping up. The body may be deficient in vitamins in minerals. For example, cravings for red meat are caused by deficiencies in iron, while chocolate cravings step from magnesium deficiencies.
Dieters should make sure that they are consuming the recommended servings from each food group every day. Grains, fruit, vegetables, healthy fats, dairy and protein should all be consumed in a daily period. If the dieter feels as though he is not getting the recommended amounts, a vitamin supplement may be taken in addition to regular meals.
The Bottom Line
Ultimately, it is completely realistic for a dieter to lose 10 pounds a month by following a healthy eating plan, exercising correctly and regularly, choosing the right diet and carefully monitoring calorie content. Motivation and energy are also great ways to ensure the dieter’s success, especially if short-term goals are set.
There are also ways the dieter can increase the chance of success by either reducing cravings or eliminating them altogether. By following these tips and steps, losing 10 pounds a month will seem like nothing and a healthier body, mind and lifestyle will finally be achieved.