You can lose 10 pounds in 1 month by changing your diet and lifestyle habits. However, weight loss is different for everyone. By making a few small changes to your daily routine, you can safely lose up to 10 pounds (4.5 kg) in just 1 month, achieving your weight-loss goals quickly and easily. Here are 14 simple steps to losing 10 pounds in a single month.
A previous study in 24 overweight or obese adults showed that drinking 16.9 fluid ounces (500 ml) of water before a meal reduced the number of calories consumed by 13% compared to a control group (. For example, a study conducted on 30 women found that eating slowly decreased calorie intake by an average of 10%, increased water consumption and produced a greater feeling of satiety than eating fast (. In addition, several studies link higher protein intake to a decrease in body weight and abdominal fat over time (11, 12, 1). A study in 40 women showed that resistance training led to a significant decrease in fat mass) (1).
Similarly, another study in 61 people indicated that 9 months of resistance training increased the number of calories burned at rest daily by an average of 5% (1.In fact, some research shows that intermittent fasting can be a powerful tool for losing weight and can be as effective as restricting calories (1). One study showed that every 3.5 ounces (100 grams) the increase in daily vegetable consumption was associated with a weight loss of 1.1 pounds (0.5 kg) over 6 months (1.Another comprehensive review of 17 studies involving more than 500,000 people revealed that those who ate the most vegetables had a 17% lower risk of being overweight or obese (20). Many other studies indicate that increasing fiber intake from fiber-rich foods, such as vegetables, is related to a decrease in both calorie intake and body weight (21, 2). For example, a single tablespoon (13 grams) of mayonnaise may contain more than 90 calories, while ranch dressing contains 65 calories per 1-tablespoon (15-gram) serving (23, 2).
Adding HIIT to your routine can be an incredibly effective tool for losing 10 pounds in a month. Many people store fat in their abdomen and losing fat from this area can be difficult. Here are 19 effective tips for losing belly fat, based on studies. Here are 11 ways to lose weight without following a conventional diet or exercise plan.
All of these factors have been confirmed in scientific studies. Achieving your weight-loss goals can be a big challenge, regardless of how much weight you want to lose.
