Discover how to lose 10 pounds
Losing some weight can be an excellent motivation booster and give you the drive to create healthier habits. However, rapid weight loss should only be undertaken under medical guidance and supervision.
If you’re looking to quickly and safely lose some weight, there are a few scientifically tested methods with success rates ranging from 80% to 100%. These tips have been scientifically researched with impressive success rates!
- Reduce Carb Intake
Carbs are your body’s primary energy source and, when eaten in moderation, may even aid weight loss efforts. That is because carbs contain essential nutrients like fiber, protein and healthy fats which keep you fuller for longer while increasing metabolism.
However, an abundance of carbohydrates (such as white breads, pastas, cereals and even desserts) can lead to weight gain. This is because simple carbs like those found in sodas and processed foods will quickly elevate blood sugar levels – leading to greater cravings for junk food items.
By cutting back on processed carbohydrates and replacing them with complex carbs, you’ll be increasing your nutrient-rich whole grains and vegetables. Furthermore, making healthier choices will leave you feeling more full and reduce hunger or cravings.
Keene emphasizes that the average American consumes 200 to 300 grams of carbs daily, so cutting this number down can lead to weight loss and a flatter stomach. But in order to stay motivated during your carb-cutting plan and not overindulge, she suggests tracking what you eat.
She recommends tracking your food intake using either a food diary or an app. Additionally, you could incorporate more exercise into your daily routine or switch up the types of exercises you do.
Tracking your weight on a scale and comparing it to measurements can be highly motivating. A regular weighing routine provides you with an objective measure of progress that keeps you focused and inspired.
To increase the challenge of your workout routine, increase the volume or duration of each rep. When walking or running, increase the incline or speed to further push yourself.
You could also try interval training, where you alternate strength training with cardio or add sprints to your routine. Not only will this challenge your muscles, but it will also push you harder and burn more calories in the process.
- Increase Your Fresh Produce Intake
Eating more fruits and vegetables has been linked to improved overall wellbeing, so why not incorporate them into your meals?
Eating more fruits and vegetables is one of the best ways to lose weight. Not only are they low in calories but high in fiber, helping you feel satiated for longer, but these nutritious items also contain essential vitamins and minerals that will promote good health.
Nutritionists generally recommend that adults consume five servings of fruits and vegetables daily – one being approximately one cup (the size of a tennis ball) at each meal. Following these guidelines can help you meet World Health Organisation recommendations for healthy eating, which may reduce your risk for heart disease.
Fruits and vegetables can be enjoyed as snacks, but it’s best to eat a variety of foods in order to get all the essential nutrients. Vegetables come in an array of colours and varieties which make for delicious dishes like salads, stews, soups or stir fries.
Vegetables are low in fat and calories compared to other food groups, plus they’re packed full of fibre. Furthermore, they supply essential vitamins, minerals, and antioxidants.
Eating more fruits and vegetables can have a tremendous effect on your health, decreasing the risk of chronic illnesses like heart disease, stroke, cancer, and diabetes by up to 70%.
Increase your health by making sure to get enough vitamin C, folic acid and potassium from food sources. Studies have demonstrated that these essential nutrients help prevent and treat disease while building strong bones, teeth and muscles.
Optimize your productivity by including different fruits and vegetables into each day’s meals. Eating them cooked or raw, in juices, smoothies or salads is all beneficial; adding them helps suppress the urge to snack between meals. Furthermore, incorporate more whole grains into your diet for increased energy levels and better satiation.
- Increase Your Water Intake
Be more hydration aware today by increasing your fluid intake.
Though many don’t consider water to be a weight-loss aid, research has demonstrated its benefits for those trying to shed some pounds. Drinking enough of it helps suppress appetite, boost metabolism and provide you with longer feelings of satiation.
Additionally, drinking cold water before exercising can help you burn more calories than usual. A study of overweight and obese children revealed that they burned an additional 25% of their daily energy requirements when they drank cold water prior to working out (7).
Recent school-based research revealed that kids who drank at least one cup of water daily experienced an impressive reduction in their body mass index of 0.13 kg (0.20 lbs) over four years, leading to an incredible 31% drop in obesity rates18.
Elizabeth Huggins, RN from Hilton Head Health, recommends drinking two cups of water before meals to stay hydrated and prevent dehydration – which may increase your appetite. For optimal satiety, drink both cups simultaneously at each meal for maximum satisfaction.
Studies have demonstrated that drinking a glass of water before eating can reduce caloric intake by up to 22%. This is because when your stomach stretches while drinking water, it sends signals to your brain that you’re full.
Good News: Drinking a glass of water before eating has numerous advantages, such as decreasing your risk for diabetes and high blood pressure. Plus, water aids digestion by speeding up food digestion and protecting kidneys.
Though it may be tempting to drink too much water, only do so if you truly feel thirsty. Doing so could end up costing both money and time by consuming more fluid than necessary.
Health experts usually suggest drinking eight 8-ounce glasses of water daily, though the exact amount depends on individual size and activity level. Elderly individuals, those who are overweight or exercise frequently, as well as breastfeeding mothers should pay closer attention to their hydration intake.
- Exercise More
Exercising more is one of the quickest and most successful ways to lose 10 pounds in one month. Not only will it burn calories, but it also boosts your metabolism – leading to improved health benefits as well as overall well-being.
According to the Centers for Disease Control and Prevention, adults need at least 150 minutes of moderate-intensity cardio activity or 75 minutes of vigorous-intensity cardio per week in order to stay healthy. This can be accomplished through various activities like running, walking, cycling, swimming and more.
Optimize the efficiency of your workout by including high-intensity interval training (HIIT) or other exercises that simultaneously challenge different muscle groups. Studies have shown that this type of training can burn up to 25% more calories than traditional exercises while simultaneously burning more fat.
One way to burn more calories is by making small changes to your daily routine. For instance, parking farther away at parking lots or taking the stairs instead of an elevator can dramatically increase calorie burning potential with minimal effort.
Drinking more water throughout the day is an efficient, non-calorie way to stay hydrated without packing on extra pounds. Not only that, but it can also enhance energy levels, suppress hunger cravings and make you feel fuller faster.
Eating more fruits and vegetables is an efficient way to lose weight, as these foods are low in calories and packed with fiber. Furthermore, they supply essential vitamins and minerals that can enhance your overall wellbeing.
Drinking water first thing in the morning can be an effortless and speedy way to kick-start your day. Additionally, it may motivate you to eat healthier foods and stay on track with your new diet plan, providing additional motivation for success in this endeavor.
Adopting the habit of exercising regularly can be daunting, but it’s essential if you want to shed those extra pounds. Along with exercising, eating a balanced diet is also key for successful weight loss results.