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How to Lose 10 Pounds in a Month: 14 Simple Steps

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

2. Cut Back on Refined Carbs

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

It’s especially beneficial to decrease your intake of refined carbs, which are a type of carbohydrate stripped of their nutrient and fiber content during processing.

Not only are refined carbs high in calories and low in nutrients, they’re absorbed quickly into your bloodstream, causing blood sugar spikes and increased hunger.

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

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

Refined carbs, which are low in nutrients, can cause spikes and crashes in blood sugar levels. Research shows that a higher intake of refined carbs may be linked to higher 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 decreasing your calorie intake or increasing your daily physical activity.

Counting calories can keep you accountable and increases awareness of how your diet may impact your 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 loss per year than those that didn’t .

However, keep in mind that cutting calories alone is not considered a sustainable strategy for long-term weight loss, so pair it with other diet and lifestyle modifications. Counting your calories can help increase weight loss when combined with other diet and lifestyle changes.

4. Choose Better Beverages

In addition to changing your main courses, choosing healthier beverages is another simple way to effectively increase weight loss.

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

Conversely, water can help keep you feeling full and temporarily boost metabolism to cut calorie consumption and enhance weight loss.

One study in 24 overweight and obese adults showed that drinking 16.9 fluid ounces (500 ml) of water before a meal decreased 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 metabolism by 30% after 30–40 minutes, slightly increasing the number of calories burned for a short time . Soda, juice and sports drinks are high in calories and can contribute to weight gain. Water, on the other hand, has been shown to decrease calorie intake 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 decrease intake and enhance feelings of fullness.

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

6. Add Fiber to Your Diet

Multiple studies demonstrate 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 calorie intake and 4.2 pounds (1.9 kg) of weight loss over four months . Vegetable consumption is linked to increased weight loss and a lower risk of obesity. A higher intake of fiber from foods like vegetables is also associated with decreased calorie intake.

12. Skip the Sauces and Condiments

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

For example, a single tablespoon (13 grams) of mayonnaise can contain upwards of 90 calories, while ranch dressing packs in a whopping 73 calories per one-tablespoon (15-gram) serving (31, 32).

Teriyaki sauce, sour cream, peanut butter and maple syrup are a few other popular sauces and condiments that can cause the calories to stack up fast.

Using general calorie calculation methods, you can estimate that cutting even one serving of these high-calorie condiments each day could reduce calorie intake enough to lose up to nine pounds over the course of a year. Many condiments and sauces are high in calories. Cutting them out or swapping them for low-calorie alternatives could aid weight loss.

13. Do HIIT Exercises

High-intensity interval training (HIIT) is a type of exercise that alternates between quick bursts of activity and brief recovery periods, keeping your heart rate up to boost 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, biking and resistance training, demonstrating that a 30-minute HIIT session burned 25–30% more calories than the other activities .

Another study showed that men who did HIIT for just 20 minutes three times per 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 . HIIT can burn more calories than other forms of exercise, thereby increasing weight loss and fat burning.

14. Move More Throughout the Day

Even when you’re running short on time and can’t squeeze in a full workout, adding small amounts of activity can chip away at body weight.

Non-exercise activity thermogenesis (NEAT) refers to the calories your body burns throughout the day by doing regular non-exercise activities like typing, gardening, walking or even fidgeting.

It’s estimated that NEAT may account for up to 50% of the total number of calories you burn each day, though this number can vary quite a bit depending on your activity level .

Making a few modifications to your daily routine can bump up calorie burning to speed up weight loss with minimal effort.

Parking farther back in the parking lot, using the stairs instead of the elevator, taking a walk during your lunch break and stretching every 30 minutes are a few simple ways to add more movement to your day. Non-exercise activity thermogenesis (NEAT) can account for up to 50% of the total number of calories you burn each day. Simply moving more throughout the day can help you burn more calories to boost weight loss. The Bottom Line

While losing 10 pounds in a month may seem like a lofty goal, it’s entirely possible by making some simple modifications to your diet and lifestyle.

Take it one step at a time and make a few small changes each week to lose weight safely and sustainably, keeping it off long term.

With a little patience and hard work, you can reach your weight loss goals and improve your overall health in the process.

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