losing weight in a healthy and sustainable manner

A Realistic Plan from a Trainer, How to Lose 10 Pounds in One Month

Set Realistic Goals

Understand that losing 10 pounds in a month is an ambitious goal. Aim for a healthy and sustainable weight loss of 1-2 pounds per week, which equates to a total of 4-8 pounds in a month.

Create a Calorie Deficit

To lose weight, you need to consume fewer calories than you burn. Calculate your daily calorie needs and aim for a moderate calorie deficit of around 500-1000 calories per day. 

Follow a Balanced Diet

Focus on consuming whole foods that are nutrient-dense and low in calories. Include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid or limit processed foods, sugary snacks, and beverages.

Portion Control

Pay attention to portion sizes and practice mindful eating. Use smaller plates and bowls to help control your portions. Listen to your body's hunger and fullness cues and avoid eating until you feel overly stuffed.

Hydrate Properly

Drink an adequate amount of water throughout the day. Staying hydrated helps with digestion, curbs cravings, and can boost your metabolism. Limit sugary drinks and alcohol, as they can contribute to calorie intake.

Regular Exercise

Incorporate both cardiovascular exercises and strength training into your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with two or more days of strength training.

High-Intensity Interval Training (HIIT)

Consider adding HIIT workouts to your exercise routine. These short bursts of intense exercise followed by brief recovery periods can help boost calorie burn and improve cardiovascular fitness.

Stay Active Throughout the Day

Look for opportunities to move more throughout the day. Take short walks, use the stairs instead of the elevator, and engage in activities that require physical effort. These small changes can add up to significant calorie burn over time.

Track Your Progress

Keep a record of your food intake and exercise activities. This can help you stay accountable and identify areas for improvement. Use a food diary or a mobile app to track calories and monitor your progress.

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