Weight loss success can be a very huge task. People who are looking to lose weight usually want whatsoever that will get them quick results. We would be providing you with 10 easy steps to follow in other to lose significant weight in a month. The quick result will come from your dedication to these steps, irrespective of how much weight you want to lose.
To make weight loss much more practicable and manageable. You will have to take it one step at a time, adjust your diet, routine, and way of life. You can lose more than 10 pounds within one month.
Here are the 10 easy steps to lose significant weight in a single month…
1. Count Your Calories
In order to lose weight, you’ll need to burn more calories than you ingest. You can achieve that by increasing your daily physical activity. Through exercise and reducing the calorie that you take in.
Counting your calories increases your awareness of how your diet may impact your weight loss.
You can meet with a registered dietitian if you find it difficult to manage your calorie intake. If that is not accessible, you can use this formula to calculate your ideal calorie deficit for weight loss.
However, you have to keep in mind that reducing your calorie intake alone is not a sustainable strategy. To maintain a long-term weight loss, you should couple it with some lifestyle adjustments and diet.
2. Start Your Day with High-Protein
Start your day with a high-protein breakfast. it’s a great way to stay on track towards your weight loss objectives.
Increasing your morning protein intake prompts a greater feeling of fullness, reduced calorie intake, and declines in body weight and belly fat.
Therefore, a high intake of protein can support your weight loss by decreasing your appetite and cutting down on your calorie consumption.
A high-protein diet prompts persistent drops in ad libitum caloric intake, appetite, and body weight despite compensatory differences in diurnal plasma leptin and ghrelin concentration. SOURCE
Several studies have also linked a high intake of protein to decreases in belly fat over time. Some high protein foods include yogurt, eggs, Oats, peanut butter, and cottage cheese.
3. Cut Back on Refined Carbs
Refined carbs are carbohydrates that have been stripped of their fiber content and nutrient during processing. Refined carbs are low in nutrients. They can cause spikes and crashes in your blood sugar levels.
These refined carbs are high in calories and low in nutrients. They’re absorbed rapidly into your bloodstream, causing blood sugar spikes and increased hunger. SOURCE
Studies have shown that a high intake of refined carbs is linked to higher body weight and increased belly fat. Therefore, reducing your intake of refined carbs is another easy way to mend the quality of your diet positively and further lose significant weight.
For best results, switch refined carbs like breakfast cereals and white bread for whole-grain products like quinoa, brown rice, and oats.
4. Increase Your Fiber Intake and Fill up on Veggies
Studies have shown that fiber has a commanding influence on weight loss. Fiber is a nutrient that helps to slow stomach emptying, stabilize blood sugar, and keep you feeling fuller longer. Increasing your fiber is intake is linked to declines in both calorie intake and body weight.
According to a study, increasing your daily fiber intake by 14 grams without making any other dietary alterations was linked to a 10% reduction in calorie intake and 4.2 pounds of weight loss over four months.
Target at least 25–38 grams of fiber daily from fruits, legumes, veggies, and whole grains to optimize your health and increase weight loss.
On the other hand, vegetables are really nutrient-dense. They are a good of minerals, vitamins, antioxidants, and fiber for a low number of calories.
Vegetable consumption is increases weight loss and there’s little or no risk of obesity. Higher consumption of fiber from vegetables is also associated with reduced calorie intake.
Several studies have indicated that increasing your fiber intake from fiber-rich foods like vegetables, is linked to a decrease in both calorie intake and body weight. SOURCE
You can increase your veggie intake by adding an extra serving or two into side dishes, salads, and sandwiches.
5. Take Healthier Beverages
Energy drinks and Soda are loaded with sugar. They contain extra calories that can add to weight gain over a period of time.
Therefore, in addition to altering your main courses. Picking healthier beverages is another easy way to effectively lose weight.
On the other hand, water can help keep you feeling full, so drinking water regularly has been shown to reduce calorie intake and briefly increase metabolism and boost weight loss.
To boost up your weight loss, cut out high-calorie, sweetened beverages. Try to drink at least 1 to 2 liters of water a day.
6. Skip the Sauces and Condiments
Most condiments and sauces are very high in calories. Therefore, exchanging them for low-calorie alternatives could help you lose some weight.
Sour cream, teriyaki sauce, peanut butter, mayonnaise, and maple syrup are a few other popular sauces and condiments that can cause the calories to stack up fast.
As an alternative, try these sauces and condiments for low-calorie options like mustard or hot sauce. Try seasoning your foods with herbs and spices to keep calorie intake low and speed up your weight loss.
7. Practice Intermittent Fasting
Intermittent fasting has to do with cycling between periods of eating and fasting. It doesn’t state which foods you should eat but rather at what time you should eat them.
In this respect, it’s more accurately described as an eating pattern and not a diet. The common intermittent fasting methods have to do with daily 16-hour fasts or fasting for 24 hours, for at least twice per week. It reduces the amount you consume by limiting the time frame in which food is taken to speed up weight loss.
A study shows that intermittent fasting can be a powerful tool for weight loss and maybe equally effective as calorie restriction. SOURCE
There are several ways to do intermittent fasting. You just have to find a method that works for you and your schedule.
8.Focus on Cardio
For an effective weight loss, you need to focus on doing more cardio. Cardio or aerobic exercise is a form of physical activity that escalates your heart rate to burn calories and also strengthen your heart and lungs. Combining cardio to your routine is one of the best ways to quickly enhance weight loss.
A study in obese adults showed that combining 40 minutes of cardio 3 times each week with a weight loss diet reduced body weight by 9% over a 6-month period SOURCE.
For best outcomes, I would recommend low to moderate continuous exercise. Try to fix in at least 20–40 minutes of cardio.
Walking, jogging, boxing, biking, and swimming are just a few other forms of cardio that can enhance weight loss fast. You can also decide to go for a walk for 30 minutes in the morning and ride your bike for 30 minutes in the evening.
9. Attempt Resistance Training and HIIT Exercises
To lose significant weight in a month, you need to try some resistance training. Resistance training involves working against some type of force in other to build muscle and grow strength. Cardio is vital for weight loss, but you shouldn’t ignore resistance training, either.
Building lean muscle helps you burn more calories at rest. I would recommend two days of resistance training each week.
In addition, resistance training boosts metabolism to make weight loss even easier. Performing bodyweight exercises or using gym equipment at home are two easy and active ways to start resistance training and enhance your weight loss.
On the other hand, high-intensity interval training (HIIT) is the type of exercise that alternates between quick rushes of activity and momentary recovery periods. HIIT can burn more calories than other kinds of exercise. It keeps your heart rate up to boost fat burning and speed up weight loss.
Combining HIIT to your routine can be an extremely effective tool to lose at least 10 pounds in a month.
Try swapping your cardio and doing one or two HIIT workouts per week, alternating between walking and running for 60 seconds at a time.
You can try to experiment with other activities in your HIIT workouts like push-ups jumping jacks and squats.
10. Incorporate More Non-exercise Activities
Non-exercise activity thermogenesis (NEAT) talks about the calories your body burns throughout the day. Just by doing regular non-exercise activities such as gardening and walking.
Even when you can’t squeeze in a full workout, adding small amounts of activity can help chip away at bodyweight.
Using the stairs instead of the elevator, parking farther back in the parking lot, taking a brisk walk, and stretching at intervals are a few easy ways to add more movement to your day.
Making these few modifications to your daily routine can bump up calorie burning to speed up weight loss with slight effort.
In conclusion, it is totally possible to make these easy adjustments to your diet and lifestyle and lose a significant amount of weight in a month.
All you just need to do is take it one step at a time. Make some little modifications each week to lose weight fast, safely, and sustainably.
With dedication and hard work, you can improve your overall health and achieve your weight loss goal.