Fitness, guidance, nutritional programs, Weight Loss

How to lose 10 kilos per month – the strongest diet to lose 10 kilos per month

By Mohamed Zaky. Posted on December 4, 2019

Achieving your weight loss goals is a huge challenge, no matter how much weight you want to lose.

However, taking it one step at a time and making a few small adjustments to your diet and lifestyle can make weight loss more manageable.

By making a few small changes to your daily routine, you can safely lose up to 10 pounds in just one month, hitting your weight loss goals quickly and easily.

Here are 14 simple steps to lose 10 pounds in one month.

1- Do more cardio

Cardio – is a type of physical activity that increases your heart rate to burn more calories and strengthen your heart and lungs.

Adding cardio to your routine is one of the most effective ways to increase weight loss quickly.

In fact, a study of 141 obese adults showed that combining 40 minutes of cardio three times a week with a weight loss diet decreased body weight by 9% over a six-month period.

Another 10-month study found that burning 400 or 600 calories five times per week by doing cardio led to an average weight loss of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively.

For best results, try to do at least 20-40 minutes of cardio a day — or about 150-300 minutes a week).

Walking, jogging, boxing, biking, and swimming are just a few forms of cardio that can increase weight loss quickly.

Brief cardio can help you burn more calories to increase weight loss quickly.

2- Cut back on carbohydrates

Cutting carbs is another simple way to improve the quality of your diet and further lose weight.

It is especially helpful to reduce your intake of refined carbohydrates, which are a type of carbohydrate that is stripped of its fiber and nutrient content during processing.

Not only are refined carbohydrates high in calories and low in nutrients, they are quickly absorbed into the bloodstream, causing blood sugar spikes and increased hunger).

Studies show that a diet rich in refined grains is associated with more body weight than a diet rich in nutritious whole grains.

One study in 2,834 people found that people who ate more refined grains had, on average, more belly fat than those who ate whole grains.

For best results, swap refined carbohydrates like white bread, breakfast cereal, and highly processed prepared foods for wholegrain products like quinoa, oats, brown rice, and barley.

Summary Refined carbohydrates can cause spikes in blood sugar levels. Research has shown that a higher intake of refined carbohydrates may be associated with increased body weight and increased belly fat

3- Start counting calories

In order to lose weight, you need to use more calories than you consume, either by reducing your calorie intake or increasing your daily physical activity.

Calorie counting can take your responsibility and increase awareness of how your diet affects weight loss.

According to a review of 37 studies in over 16,000 people, weight loss regimens that incorporated calorie counting resulted in an average of 7.3 pounds (3.3 kg) more weight per year than those that did not).

However, keep in mind that cutting calories alone is not considered a sustainable long-term weight loss strategy, so pair it with other diet and lifestyle modifications.

Summary Calorie counting can help increase weight loss when combined with other diet and lifestyle changes.

4- Choose the best drinks

Choosing healthy drinks is another simple way to increase the effectiveness of your weight loss.

Soda, juice, and energy drinks are often packed with sugar and extra calories that can contribute to weight gain over time.

Conversely, water can help you feel full and temporarily boost your metabolism to lower your calorie intake and increase weight loss.

One study in 24 overweight and 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.

Another small study in 14 people found that drinking 16.9 fluid ounces (500 ml) of water increased metabolic rate by 30% after 30-40 minutes, slightly increasing the number of calories burned for a short period.

To lose weight, cut out high-calorie sweetened drinks and aim to drink 34-68 fluid ounces (1-2 liters) of water throughout the day.

Bottom Line: Soft drinks, juices, and sports drinks are high in calories and can contribute to weight gain. Water has been shown to reduce calories and temporarily increase metabolism.

5- Eat more slowly

Slowing down and focusing on enjoying your food while listening to your body is an effective strategy to reduce food intake and promote feelings of fullness.

For example, one study in 30 women reported that eating slowly decreased calories by an average of 10%, which increased water intake and resulted in a greater feeling of fullness than eating quickly.

Another study showed that eating slowly increases levels of certain hormones in your body that are responsible for promoting fullness.

Eating small amounts and drinking plenty of water with your meal can help you eat more slowly to increase weight loss.

Bottom line: Eating slowly can reduce food intake and improve feelings of fullness to promote weight loss.

6- Add fiber to your diet

Fiber is a nutrient that travels through your body undigested, helping to stabilize blood sugar, slow stomach emptying and keep you feeling full for longer.

Multiple studies prove that fiber has a powerful effect on weight loss.

According to one review, increasing daily fiber intake by 14 grams without making any other dietary changes was associated with a 10% decrease in calories and 4.2 pounds (1.9 kg) of weight loss over four months.

Another study in 252 women found that each gram of dietary fiber consumed was associated with a 0.5 pound (0.25 kg) decrease in body weight over a 20-month period.

Aim for at least 25-38 grams of fiber per day from foods like fruits, vegetables, legumes, and whole grains to improve your health and increase weight loss.

Summary An increase in your fiber intake has been linked to a decrease in both calorie intake and body weight.

7- Eat a high-protein breakfast

Waking up to a healthy, protein-rich breakfast is a great way to start your day and stay on track toward achieving your weight loss goals.

Increasing your protein intake can help you lose weight by decreasing your appetite and reducing calorie consumption.

A small 12-week study in 19 people showed that increasing protein intake to 30% of calories reduced daily intake by 441 calories and reduced body weight by 10.8 pounds (4.9 kg).

Another study in 20 teenage girls found that eating a high-protein breakfast increased feelings of fullness and decreased levels of certain hormones that stimulate hunger.

Additionally, several studies link higher protein intake to lower body weight and belly fat over time.

Oats, yogurt, eggs, cottage cheese and peanut butter are some of the staple foods you can enjoy as part of a healthy, high-protein breakfast.

SUMMARY Higher protein intake in the morning is associated with greater feelings of fullness, lower calorie intake, and lower body weight and belly fat.

8. Get enough sleep every night

Setting a regular sleep schedule and sticking to it may be another important factor in successful weight loss, especially if you’re trying to lose 10 pounds in a month.

According to one small study, depriving nine men of sleep for one night significantly increased hunger and levels of ghrelin, the hormone that stimulates appetite.

On the other hand, a study of 245 women found that improving sleep quality and stress in at least seven hours of sleep each night increased the likelihood of successful weight loss by 33%.

Try to sleep at least 7 to 8 hours a night, establish a regular sleep schedule and reduce distractions before bed to improve your sleep cycle and achieve your weight loss goals.

Summary While sleep deprivation can increase hunger, getting enough sleep can increase the likelihood of successful weight loss.

9- Try resistance training

Resistance training is a type of physical activity that involves working against some type of force to build muscle and increase strength.

In addition to the other health benefits associated with resistance training, it may boost metabolism to make weight loss easier.

A study in 94 people showed that resistance training preserved fat-free mass and metabolism after weight loss, which helped increase the number of calories burned throughout the day.

Similarly, another study in 61 people reported that nine months of resistance training increased the number of calories burned per day by an average of 5%).

Using gym equipment or doing bodyweight exercises at home are two easy and effective ways to start resistance training and improve weight loss.

Summary Studies show that resistance training can maintain fat-free mass and increase metabolism to increase weight loss.

10- Practice intermittent fasting

Intermittent fasting involves cycling between periods of eating and fasting, with fasting typically lasting 16-24 hours.

It can reduce the amount you eat by limiting the time frame in which food is consumed, which can lead to weight gain.

In fact, some research shows that intermittent fasting can be a powerful tool for weight loss and may be just as effective with calorie restriction.

Additionally, a study in 11 healthy adults found that short-term fasting significantly increased the number of calories burned while resting.

It may also increase levels of human growth hormone (HGH, an important hormone that has been shown to increase fat loss and maintain lean body mass).

There are many different methods of intermittent fasting. Many involve choosing an 8- to 10-hour window to restrict eating each day.

Summary Intermittent fasting can improve metabolism, increase fat loss and maintain lean body mass to aid weight loss.

11-Eat vegetables

Vegetables are incredibly nutrient-dense, providing plenty of vitamins, minerals, antioxidants, and fiber for just a few calories.

One study showed that each 3.5-ounce (100-gram) increase in daily vegetable consumption was associated with 1.1 pounds (0.5 kg) of weight loss over a six-month period.

Another large review of 17 studies in more than 500,000 people found that those who ate the most vegetables had a 17% lower risk of being overweight or obese.

Several other studies suggest that increasing your fiber intake from high-fiber foods, such as vegetables, is associated with decreases in both calorie intake and body weight.

For an easy way to raise your veggie quota, squeeze an extra serving or two into side dishes, salads, sandwiches, and snacks.

Summary Vegetable consumption is associated with increased weight loss and a reduced risk of obesity. Eating more fiber from foods like vegetables is associated with lower calories.

12-Avoid sauces and spices

Accumulating toppings on your favorite foods can quickly turn a healthy meal into a calorie bomb.

For example, one tablespoon (13 grams) of mayonnaise can contain as much as 90 calories, while bundles contain a whopping 73 calories per one tablespoon (15 grams).

Teriyaki sauce, sour cream, peanut butter, and maple syrup are some of the other common sauces and seasonings that can quickly rack up calories.

Using general calorie counting methods, you can estimate that cutting down one serving of this high-calorie spice each day can reduce calories enough to lose up to nine pounds over the course of a year.

This can help increase weight loss quickly when combined with other methods.

Instead, try seasoning foods with herbs and spices to keep calories low and maximize weight loss.

Instead, try swapping out sauces and seasonings for lower-calorie options like hot sauce, mustard, or horseradish.

Summary Many condiments and sauces are high in calories. Cutting them out or substituting them with lower-calorie alternatives can help with weight loss.

13-Do HIIT Exercises

High-intensity interval training (HIIT) is a type of exercise that alternates between quick bursts of activity and short rest periods, maintaining your heart rate to increase fat burning and accelerate weight loss.

Adding HIIT to your routine can be an incredibly effective tool to lose 10 pounds in a month.

In fact, one study in nine men compared the effects of HIIT to running, cycling, and resistance training, showing that a 30-minute HIIT session burned 25-30% more calories than other activities.

Another study showed that men who took HIIT for just 20 minutes three times a week lost 4.4 pounds (2 kg) of body fat and 17% of belly fat over 12 weeks — without making any other changes to their diet or lifestyle (target=”” _blank”

To get started, try stopping cardio and doing one or two HIIT exercises each week, alternating between running and walking for 30 seconds at a time.

You can also try other activities in your HIIT workout, such as jack jumps, squats, push-ups, and bursts.

Bottom Line: Hit exercises can burn more calories than other forms of exercise, increasing weight loss and burning fat.

14- Move more throughout the day

Even if you’re short on time and can’t squeeze in a full workout, adding small amounts of activity can cause your body weight to drop.

Non-exercise thermal activity refers to the calories your body burns throughout the day by doing regular non-exercise activities such as writing, gardening, walking, or even fidgeting).

It is estimated that they may represent up to 50% of the total number of calories you burn each day, although this number can vary greatly depending on your activity level).

Making a few adjustments to your daily routine may burn calories to speed up weight loss with minimal effort.

Parking away in the car park, using the stairs instead of the elevator, and walking during your lunch break and stretching every 30 minutes are simple ways to add more movement to your day.

Summary Non-exercise activity thermogenesis can account for up to 50% of the total number of calories you burn each day. Just moving more throughout the day can help you burn more calories to increase weight loss.
about the author

nutritionist Shaimaa Ali

is a-freelance journalist specializing in health and fitness as well as nutritionist certified from mansoura university on Egypt

for Medical information i recommended National Institutes of Health Most of My blog source by it
 Explore link https://www.nia.nih.gov
kindly check with a doctor in addition to using the app and before making medical decisions