9 Healthy Habits to Lose 10 Pounds in a Month Without Dieting
Almost every person on the earth has already Googled once in their lifetime- “How to shed 10 pounds in a month?”
If you’re one of them and want to loss your body weight, we’re with you to guide you towards the right way.
In fact, you’re not alone in this journey!
According to the Centers for Disease Control and Prevention, 17% of US Adults were recorded as participating in weight loss programs between 2015 to 2018 by following healthy habits.
Are you ready to make slow yet safe changes in your body for sustainable weight loss? Continue reading to gather more information.
How Much Weight Can You Lose in a Month?
According to a study, a healthy weight-loss program must be one to two pounds in a week. In a month, you can lose between four to eight pounds. The maximum number is ten pounds if you’re ready to follow a strict plan. However, this rate of weight loss may vary depending on factors like body composition, individual metabolism, starting weight etc. You should change your lifestyle and consult a healthcare expert to achieve a realistic weight loss goal.
What are Few Healthy Habits to Shed 10 Pounds in a Month?
If you want to stick with your weight loss journey, choose healthy habits that work for you. Don’t forget to focus on how you feel instead of only focusing on the results. Here’s how you can follow it-
1. Try Aerobic Exercise
This is also known as cardio, which increases the heart rate calories, strengthening your lungs and heart. You can either do 150-300 minutes of moderate exercise or 70-150 minutes or 70-150 minutes of moderate exercise per week.
Biking, boxing, walking, and swimming are a few forms of exercise, that enable you to burn calories. In a nutshell, this supports weight loss. According to a study, overweight adults shed 400-600 calories per session to achieve their weight loss goal without hampering normal body functions.
2. Choose Water Instead of Sugary Beverages
Water doesn’t contain any added sugars and is completely calorie-free. Therefore, this is a better option for you to reduce your weight healthily. Also, water helps your body to function correctly by regulating body temperature, transporting nutrients and aiding digestion.
On the flip side, consuming sugary drinks can contribute to weight gain. Besides, it can increase the risk of health issues like type 2 diabetes, dental cavities and obesity. Thus, water can reduce the overall sugar intake while supporting weight management goals to promote better health.
3. Eat Fiber-Enriched Food
Fiber can stabilize blood sugar while keeping your stomach full for a long time. Also, fiber can aid in weight loss if you consume it consistently. According to guidelines, 28-36 grams of fiber from veggies, whole grains and fruits can effectively complement your weight loss goals.
4. Leave the Habit of Consuming Processed Foods
Doctors claim that regular diets high in processed foods like packaged meats, snacks and donuts can increase obesity, high blood pressure and cholesterol risk. You can cut the percentage of these foods to 10-20% from your weekly meal consumption.
5. Eat Protein Enriched Breakfast
If you start your day with a high-protein breakfast, it may help you to shed extra kilos. Also, it would leave you satisfied until you have the lunch. As per the research results, high protein diets may aid in weight loss and reduce the obesity risk. You can eat eggs, cottage cheese, peanut butter, oats, etc. for breakfast. Not only will this satisfy your cravings, but it will also fulfill the protein demand in your body.
6. Add More Vegetables in Your Routine
The veggies are low-calorie foods to support your weight loss goal. Also, they’re enriched in fiber, which keeps you feeling full all day. You can start with a quarter initially and gradually take it to half.
7. Count Calories
Decreasing your calorie intake is essential if you want to lose weight healthily. An active male requires around 2400 calories in a day. On the other hand, an active adult female needs 1,800 calories to maintain a steady weight.
Once you start counting calories, it will inform you how much calories you should intake. Based on that, you can hatch up your next steps.
8. Get a Sound Sleep
Experts claim that people deprived of sleep tend to eat more than those who sleep well. According to the CDC, adults must need at least 7 hours of sleep daily. Getting adequate sleep every day successfully contributes towards your weight loss goal.
9. Don’t Eat Sauces
Maple syrup, mayonnaise, dips, spreads, and sour cream are rich in calories. You should refrain from taking these calorie-rich foods to reduce calories from your regular diet. Instead, you can eat spices and herbs like mustard, hot sauce etc., to turn your regular dishes into scrumptious ones.
FAQS
1. How to Lose 10 Pounds in a Month?
Setting realistic goals while having healthy foods, including vegetables, nuts, seeds, etc,. may help you lose 10 pounds monthly. Additionally, having 8 hours of sleep and regular exercise keeps things balanced.
2. What are Some Weight Loss Meals Plans to Lose Fat?
According to research, high-protein and high-fiber diets promote fat loss. You can consume whole foods like vegetables, whole foods, eggs, fruits, nuts and fish to complement your weight loss journey.
3. How Much Water Should I Drink to Aid the Weight Loss Programme?
An active individual must drink 8 glasses of water every day. However, it can vary based on weight, height and activity level. You can create a routine and drink water accordingly. It will help you to lose weight by controlling your appetite.
4. What are Some Vitamins that Help in Weight Loss?
Here are some vitamins that help in healthy weight loss:
Vitamin B12 helps break down proteins and fats, which helps maintain metabolism and healthy body weight.
Vitamin D is crucial in maintaining healthy body weight and metabolism.
Vitamin C helps to metabolize fat, which helps to produce the required energy levels during workouts.