Lose 10 pounds in 1 month: Quick and effective menu with 15 simple steps

Achieving your weight loss goals can be a tall order no matter how much weight you want to lose.

However, taking it one step at a time and making a few minor changes to your diet and lifestyle can make weight loss much more manageable!

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

Here are 15 simple and express steps to lose 10 pounds in just one month.

How to lose 10 pounds in a month: 15 simple steps

1. Cut Refined Carbs

Cutting carbs is another simple way to improve the quality of your diet and continue your weight loss journey.

It is particularly beneficial to reduce your intake of refined carbohydrates, 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 also absorbed quickly into your bloodstream, causing blood sugar spikes and increased hunger.

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

A large study of 2,830 people also found that people who ate more refined grains had more belly fat on average than those who ate more whole grains.

For best results, replace refined carbs like white bread, breakfast cereals, and heavily processed prepackaged foods with whole-grain products like quinoa, oats , brown rice, and barley.

Summary Refined carbohydrates, which are low in nutrients, can cause spikes and crashes in blood sugar. Research shows that a higher intake of refined carbohydrates may be linked to higher body weight and increased belly fat.

2. Do more cardio

Aerobic exercise - also known as 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 in over 140 obese adults showed that combining 45 minutes of cardio three times a week with weight loss decreased body weight by 10% over a six-month period.

Another 10-month study found that burning 400 or 600 calories five times a week doing cardiovascular exercise resulted in an average weight loss of 4 pounds and 5.5 pounds 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, cycling, and swimming are just a few forms of cardio that can speed up weight loss.

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

3. Choose better drinks

Along with changing up your main dishes, choosing healthier beverages is another simple way to effectively boost weight loss.

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

Conversely, water can help you feel full and temporarily boost metabolism to reduce calorie consumption and improve weight loss.

A study of 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 period.

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

Summary Sodas, juices and sports drinks are high in calories and may contribute to weight gain. Water, on the other hand, has been shown to decrease calorie intake and temporarily increase metabolism.

4. Start counting calories

To lose weight , you must use more calories than you consume, either by decreasing your calorie intake or increasing your daily physical activity.

Counting calories can hold you accountable and increase awareness of how your diet can impact your weight loss.

According to a review of 37 studies involving more than 16,000 people, weight loss diets that incorporated calorie counting resulted in an average of 3.5 pounds more weight loss per year than those that did not.

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

Recording your intake with an app or a food diary is a good way to start.

Summary Counting your calories may help increase
weight loss when combined with other diet and lifestyle changes.

5. Add fiber to your diet

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

Several studies show that fiber has a powerful effect on weight loss.

According to one study, increasing daily fiber intake by 14 grams without making other dietary changes was associated with a 10% decrease in calorie intake and a 5 pounds weight loss over four months .

Another study in 252 women found that every gram of dietary fiber consumed was linked to a 0.25 pounds decrease in body weight over a 20 month period.

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

Summary Increasing your fiber intake has been
linked to lower calorie intake and lower body weight.

6. Eat slower

Slowing down and focusing on the pleasure of eating while listening to your body is an effective strategy to reduce consumption and improve the feeling of satiety.

For example, a study in 30 women reported that eating slowly decreased calorie intake by 10% on average, increased water intake, and led to greater feelings of fullness than eating quickly.

Another study showed that eating slowly increased the levels of certain hormones in your body responsible for promoting satiety.

Taking smaller bites, drinking plenty of water with your meal, and reducing outside distractions can help you eat more slowly to boost weight loss.

Summary Eating slowly may reduce intake and improve feelings of fullness to promote weight loss.

7. Get enough sleep each night

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

According to a small study, depriving nine men of sleep for a single night led to a significant increase in hunger and levels of ghrelin, the hormone that stimulates appetite.

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

Aim to get at least 7-8 hours of sleep per night, establishing a regular sleep schedule and minimizing distractions before bed to optimize your sleep cycle and achieve your weight loss goals.

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

8. Eat a protein-rich breakfast

Waking up to a healthy, high-protein breakfast is a great way to start the day and stay on track for your weight loss goals.

Increasing your protein intake can help you lose weight by curbing your appetite and lowering your calorie intake.

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 5 pounds .

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

Additionally, several studies link high protein intake to decreased body weight and abdominal fat over time.

Oats , yogurt, eggs, cottage cheese, and peanut butter are a few staples that you can enjoy as part of a healthy, protein-rich breakfast.

Summary Increased protein intake in the morning is associated with greater feelings of fullness, decreased calorie intake and reduced body weight and belly fat. A high-protein morning diet helps burn fat.

9. Practice intermittent fasting

Intermittent fasting involves a cycle between eating and fasting periods, with fasts typically lasting 16 to 24 hours.

It can reduce how much you eat by limiting the time that food is eaten, which can potentially improve weight loss.

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

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

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

There are many ways to practice intermittent fasting. Many usually involve choosing an 8-10 hour window to limit food intake each day.

Find a method that works for you and your schedule.

Summary Intermittent fasting may improve metabolism, increase fat loss, and preserve lean body mass to promote weight loss.

10. 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.

Along with the other health benefits associated with resistance training, it can boost metabolism to make weight loss even easier.

A study in 95 people showed that resistance training preserved mass and fat-free metabolism after weight loss, helping to maximize calories burned throughout the day.

Similarly, another study in 60 people reported that nine months of resistance training increased the number of calories burned daily at rest by an average of 5%.

Using gym equipment or performing bodyweight exercises at home are two simple and effective ways to start resistance training and enhance weight loss.

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

11. Skip sauces and condiments

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

For example, a single tablespoon (15 grams) of mayonnaise can contain over 90 calories, while ranch dressing contains 73 calories per one tablespoon serving.

Teriyaki sauce, sour cream, peanut butter, and maple syrup are a few other popular sauces and condiments that can cause a quick calorie buildup.

Using general calorie counting methods, you can estimate that cutting out even one serving of these high-calorie condiments each day could reduce calorie intake enough to lose up to 4 pounds over the course of a year.

It can help accelerate weight loss quickly when combined with other methods.

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

Otherwise, try replacing sauces and condiments with low-calorie options like hot sauce, mustard, or horseradish.

Summary Many condiments and sauces are high in calories. Removing them or replacing them with low-calorie alternatives could help with weight loss.

12. Stock up on veggies

Vegetables are incredibly nutrient dense, providing enough vitamins, minerals, antioxidants, and fiber for a low calorie count.

One study showed that every 100 gram increase in daily vegetable consumption was associated with a 0.5 pounds weight loss over six months.

Another in-depth review of 16 studies involving more than 500,000 people found that those who ate the most vegetables were 17% less likely to be overweight or obese.

Many other studies indicate that increasing your fiber intake from fiber-rich foods, such as vegetables, is linked to lower calorie intake and lower body weight.

To easily increase your vegetable quota, squeeze an extra serving or two into side dishes, salads, sandwiches and snacks.

Summary Vegetable consumption is linked to increased weight loss and a lower risk of obesity. A higher fiber intake from foods like vegetables is also associated with a decrease in calorie intake.

13. Move more throughout the day

Even when you're short on time and can't complete a full workout, adding small amounts of activity can reduce body weight.

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

It's estimated that NEAT can account for up to 50% of the total number of calories you burn each day, although this number can vary significantly depending on your activity level.

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

Parking further out in the lot, using the stairs instead of the elevator, taking a walk during lunch break, and stretching every 30 minutes are a few easy ways to add more movement to your day.

Summary 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.

14. Do HIIT exercises

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

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

In fact, a study of nine men compared the effects of HIIT to running, cycling, and resistance training, showing that a 30-minute session of HIIT burned 24-30% more calories than other activites.

Another study showed that men who did HIIT for just 20 minutes three times a week lost 2 pounds of body fat and 18% of abdominal fat in 12 weeks – without making any other changes to their diet or lifestyle. life .

To start, try turning off your cardio and doing one or two HIIT workouts a week, alternating between running and walking for 30 seconds at a time.

You can also experiment with other activities in your HIIT workouts, like jumping jacks, squats, push-ups, and burpees.

Summary HIIT may burn more calories than other forms of exercise, increasing weight loss and fat burning.

15. Keep food and canned goods out of your eyes

It's a kind of self-deception, limiting easy access to unhealthy foods. This can be really helpful, especially if your fridge or counter is full of sodas, sugary snacks, and cookies. By "hiding" them and placing water instead, or a basket of fruit and variety, you'll minimize your calorie intake and tame your hunger with healthy alternatives.

Summary The psychological side is very important in weight loss, to achieve your goals.

Menu and effective diet to lose 10 pounds in a month

Menu and effective diet to lose 10 kg in a month

If you're still trying to find a way to lose weight and build that beach body for the summer trip, it's time you stopped wondering and started working out. Now, to lose weight, you don't even have to go to the gym because we have shown you these exercises you can do at home to lose weight in just a month that don't require any equipment.

But in addition to these exercises , you also need a healthy and effective diet to help you shed those pounds on time. So we spoke to 2 experienced nutritionists who came up with this diet plan to follow throughout the month.

When it comes to losing weight, you often find yourself switching to different diets and exercises to break the monotony. But consistency is important while trying to lose weight with quick and effective recipes.

With the diet plan laid out below, you can lose up to 10 pounds in about a month, provided you follow it strictly and perform at least 30 minutes of exercise every day. We have provided alternative recipes for each meal, to make it easier for you to follow a healthy and nutritious diet.

Note : The nutritional values listed below may vary slightly depending on the food source.

Early morning menu: Detox drinks

- Lemon Detox Drink: Consume a glass of warm water with half a freshly squeezed lemon juice (and a teaspoon of honey if desired) to cleanse your liver and promote weight loss.

Nutritional value: Carbohydrates: 3.2 grams, Protein: 0.5 grams, Fat: 0.2 grams, Calories: 17

- Ginger detox drink : Consume a glass of lukewarm water with a teaspoon of ginger paste (and 2 tablespoons of fresh mint paste if needed) every morning on an empty stomach to aid weight loss.

Nutritional value: Carbohydrates: 0.3 grams, Protein: 0.0 grams, Fat: 0.0 grams, Calories: 1

- Cucumber detox drink: Cucumber is a very refreshing vegetable for the summer. You can consume a cucumber detox drink by combining water with a peeled cucumber, a handful of mint leaves, and 1/2 inch of ginger. If desired, you can add 1/2 teaspoon of black salt for taste.

Nutrition facts: Carbohydrates: 0.0 grams, Proteins: 0.1 grams, Fats: 0.0 grams, Calories: 0

- Apple cider vinegar: Apple cider vinegar has tons of weight loss benefits and is a quick way to detoxify the body. Consume this drink in the morning with a tablespoon of apple cider vinegar in a glass of warm water.

Nutritional value: Carbohydrates: 2.7 grams, Protein: 0.1 grams, Fat: 0.1 grams, Calories: 11

The benefits of detoxified water: It helps flush toxins from the body, balance the body's pH level, boost your immune system and metabolism, and improve digestion.

Breakfast menu and diet

Oats are loaded with complex carbohydrates and protein compared to other grains. Its benefits include lower blood sugar and cholesterol levels.

Nutritional value: Carbohydrates: 36.2 grams, Protein: 7.2 grams, Fat: 7.1 grams, Calories: 235

Alternative: Milk muesli, vegetable oat upma, oat cheela with mint coriander chutney

Egg omelet: Eggs are very good sources of protein. More than half of egg protein is found in egg whites, along with the B vitamin complex, vitamin D, copper, zinc and selenium.

Nutritional value (1 whole egg): Carbohydrates: 2.5 grams, Protein: 6.0 grams, Fat: 2.1 grams, Calories: 104

Alternate: Tofu Roll, Mushroom Sandwich, Chicken Salami Sandwich, and Shredded Chicken Sandwich

Green Tea: Loaded with antioxidants, aids in detoxification and boosts your metabolism.

Alternative: Lemon Tea, Green Coffee and Herbal Tea.

Nutrition Facts (1 cup): Carbohydrates: 0.0 grams, Protein: 0.0 grams, Fat: 0.0 grams, Calories: 2

Almond Apple Smoothie: Apple may help prevent lung, breast, colon, and lever cancer. Apple and milk provide you with calcium, protein, magnesium, fiber and vitamin benefits.

Nutritional value (1 glass): Carbohydrates: 22.0 grams, Protein: 3.6 grams, Fat: 4.8 grams, Calories: 145

Mid-morning snack menu and diet

Hot chocolate: Even a small cup of hot chocolate can help you lose weight and control your hunger. Chocolate contains powerful antioxidants that help reduce appetite by up to 30%.

Nutrition facts (1 cup): Carbohydrates: 61.8 grams, Protein: 9.6 grams, Fat: 11.1 grams, Calories: 385

Fruits: Loaded with fibre, vitamins and minerals. Gives you satiety, which helps you avoid overeating.

Nutritional value (1 cup of watermelon ): Carbohydrates: 5.0 grams, Protein: 0.3 grams, Fat: 0.3 grams, Calories: 24

Lunch menu and diet

Vegetable soup: It helps control your appetite by providing you with fewer calories as well as fiber, protein, vitamins and minerals.

Nutritional value (1 bowl): Carbohydrates: 13.1 grams, Protein: 3.4 grams, Fat: 7.6 grams, Calories: 133

Alternative: Moong dal soup, vegetable oats (in soup)

Grilled salmon fish: Provides protein, omega3 fatty acids, vitamins and minerals that help keep your heart healthy.

Nutritional value (1 piece): Carbohydrates: 2.1 grams, Protein: 6.9 grams, Fat: 7.5 grams, Calories: 103

Steamed rice: This is one of the healthiest ways to cook rice because it prevents the loss of water-soluble nutrients and requires no added fat.

Nutritional value (1 cup cooked): Carbohydrates: 26.6 grams, Protein: 2.5 grams, Fat: 0.3 grams, Calories: 115

Egg sandwich: This could include 2 slices of multigrain bread with 2 egg whites, sliced onion , sliced tomato, and freshly chopped lettuce to make this a healthy meal.

Nutritional value: Carbohydrates: 28.8 grams, Protein: 11.9 grams, Fat: 8.0 grams, Calories: 231

Brown rice: It is a healthier food, rich in fiber and low in energy density.

Nutrition facts (1 cup): Carbohydrates: 21.7 grams, Protein: 2.2 grams, Fat: 2.2 grams, Calories: 104

Dal: It is loaded with complex carbohydrates, good sources of protein, vitamins and minerals, and essential amino acids. It helps lower cholesterol levels and controls sugar levels.

Nutrition facts (1 cup): Carbohydrates: 20.8 grams, Protein: 8.5 grams, Fat: 2.2 grams, Calories: 137

Evening snack menu and diet

Lemon tea: It is rich in vitamin C, helps in detoxification and boosts your metabolism rate.

Nutrition Facts (1 cup): Carbohydrates: 4.0 grams, Protein: 0.4 grams, Fat: 0.0 grams, Calories: 17

Alternative: green tea, lemon water and coconut water.

Wheat rusk: Wheat rusk is a healthier alternative to cookies because it is low in calories.

Nutritional value (1 rusk): Carbohydrates: 4.3 grams, Protein: 1.0 grams, Fat: 0.8 grams, Calories: 23

Alternate: oat cracker, roasted chana, and roasted makhana.

Hard boiled egg: Eggs are very good sources of protein. More than half of egg protein is found in egg whites, along with the B vitamin complex, vitamin D, copper, zinc and selenium.

Nutritional value (1 whole egg): Carbohydrates: 0.6 grams, Protein: 6.3 grams, Fat: 5.3 grams, Calories: 78

Nuts: Nuts are rich in heart-healthy unsaturated fats, omega-3 fatty acids, protein, vitamins, and minerals. When you snack on whole nuts, you eat more slowly because you have to chew them longer.

Nutritional value (half cup): carbohydrates: 8.8 grams, protein: 6.1 grams, fat: 15.9 grams, calories: 201

Orange juice: avoid juices and try to consume whole fruits, as they will give you more fiber, vitamins and minerals.

Nutritional value (one glass): Carbohydrates: 27.2 grams, Protein: 1.8 grams, Fat: 0.6 grams, Calories: 120

Toasted Brown Bread Sandwich: You can have a half-toasted brown bread sandwich with vegetables such as onions, bell pepper, tomato, lettuce, corn, spinach as a healthy, low calorie evening snack and filling, instead of opting for fried foods. .

Nutritional value: Carbohydrates: 32.4 grams, Protein: 7.2 grams, Fat: 9.2 grams, Calories: 241

Alternative: amaranth chapati wrap, ragi chapati wrap, boiled cabbage and dal

Dinner menu and diet

Whole Wheat Vegetable Wrap: This meal is packed with fiber, vitamins, and minerals. A good alternative for this can be an amaranth chapati wrap with vegetables, quinoa salad, or couscous salad.

Nutritional value: Carbohydrates: 17 grams, Protein: 7 grams, Fat: 2 grams, Calories: 143

Chicken Noodle Soup: Provides you with protein, omega3 fatty acids, vitamins and minerals that help keep your heart healthy.

Nutritional value (1 bowl): Carbohydrates: 41.6 grams, Protein: 17.6 grams, Fat: 9.3 grams, Calories: 322

Alternative: Clear chicken soup, clear vegetable soup, oats (chicken soup style)

Roti (Chapati): It is loaded with complex carbohydrates and protein compared to other cereals. Its benefits include lower blood sugar and cholesterol levels.

Nutritional value (1 roti): Carbohydrates: 17.4 grams, Protein: 3.0 grams, Fat: 0.4 grams, Calories: 85

Alternative: Brown rice, amaranth chapati and quinoa salad

boiled chicken

Nutritional value (1 bowl): Carbohydrates: 0.2 grams, Protein: 35.7 grams, Fat: 0.9 grams, Calories: 151

Alternative: Grilled chicken, roast chicken, grilled fish fillets.

soy curry

Nutrition facts (1 cup): Carbohydrates: 20.8 grams, Protein: 37.8 grams, Fat: 6.6 grams, Calories: 168

Alternative: Grilled tofu with vegetables, tofu bhurjee and egg white salad.

Conclusion

Although losing 10 pounds in a month may seem like a lofty goal, it is entirely possible with a few simple changes to your diet and lifestyle.

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

With a little patience and hard work, you can achieve your weight loss goals (burn fat, slim down , flat stomach...) and improve your overall health in the process.