You can lose 10kg in a month with the help of a carefully planned weight loss diet plan and some intense fat burning workouts.
You can also achieve this goal without exercise, but it will require a much more controlled meal plan as well as many restrictions.
Certain foods should be avoided at all costs if your main goal is rapid weight loss. You should also use a few superfoods and an effective fat burner to get the best results.
But the most important thing to remember if you're trying to lose 10 pounds in a month is that you can only succeed if you stick to changes in your lifestyle and diet.
How to lose 10kg in a month: The perfect plan in 15 steps
1. 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.
The addition of cardio to your routine is one of the most effective ways to increase weight loss quickly .
In fact, a study in 141 obese adults showed that combining 40 minutes of cardio three times a week with weight loss reduced body weight by 9% over a six-month period .
Another 10-month study found that burning 400 or 600 calories five times a week while exercising cardio resulted in an average weight loss of 4kg to 5.2 kg.
For best results, aim to do at least 20 to 40 minutes of cardio a day — or about 150 to 300 minutes a week .
Walking, jogging, boxing, cycling and swimming are just a few forms of cardio that can speed up weight loss , there are many more.
2. Cut Refined Carbs
Cutting carbs is another simple way to improve the quality of your diet and continue to lose weight.
It is particularly advantageous to reduce your consumption 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 are quickly absorbed 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 Whole grains nutritious .
Interestingly, a large study of 2,834 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.
3. Take a fat burner
Fat burners are very effective when combined with a healthy diet .
They are not magic capsules that will make you lose weight if you continue to consume excessive junk food on a daily basis even though they will stabilize your weight.
Discover the activeminceur ®, our natural fat burner which will greatly help you in your weight loss.
4. Choose better drinks
Along with changing up your main courses, choosing healthier beverages is another simple way to effectively boost weight loss .
Soft drinks (sodas), fruit juices and energy drinks are often high in 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 in 24 overweight and obese adults showed that drinking 500ml of water before a meal reduced the number of calories consumed by 13% compared to a control group.
Another small study in 14 people found that drinking 500ml of water increased metabolism by 30% after 30-40 minutes, slightly increasing the number of calories burned for a short period of time .
To increase weight loss , avoid sugary, high-calorie drinks and drink 1-2 liters of water throughout the day.
5. Eat slower
Slowing down and focusing on enjoying your food while listening to your body is an effective strategy to reduce consumption and improve feelings of satiety.
For example, a study of 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 eat slowly increased the levels of certain hormones in your body responsible for promoting fullness .
Take smaller bites, drink plenty of water with your meal and reducing external distractions can help you eat more slowly to increase weight loss .
A konjac supplement will also help you feel fuller much faster.
6. 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 the fibers have a powerful effect on weight loss.
According to one review, increasing daily fiber intake by 14 grams without making other dietary changes was associated with a 10% decrease in calorie intake and 2 kg of weight loss over four months .
Another study in 252 women found that every gram of dietary fiber consumed was linked to a 0.25 kg 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 increase weight loss .
7. Eat a protein-rich breakfast
Waking up to a healthy, high-protein breakfast is a great way to start your 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 body weight by 4.9 kg .
Another study of 20 teenage girls found that eating a high protein breakfast increased the feeling of satiety and lowered the levels of certain hormones that stimulate hunger.
Additionally, several studies link higher protein intake to decreased body weight and belly fat over time .
Oats, cottage cheese, eggs and peanut butter are some of the staple foods you can enjoy as part of a healthy, high-protein breakfast .
8. Get enough sleep each night
Setting a regular sleep schedule and sticking to it can be another factor important for 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 reducing at least seven hours of sleep per night increased the odds of successful weight loss by 33% .
Aim to get at least 7-8 hours of sleep each night, establish a regular sleep schedule, and minimize distractions before bed to optimize your round of sleep and achieve your weight loss goals in a month .
9. 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 .
In addition to other health benefits associated with resistance training, it can boost the metabolism to make weight loss even easier .
The good news is that a study in 94 people showed that resistance training preserved fat-free mass and metabolism after weight loss, helping to maximize calories burned throughout the day .
Similarly, another study in 61 people reported that nine months of resistance training increased the number of calories burned at rest daily by 5% on average .
Strength training outdoors, in the gym, or performing bodyweight exercises at home are two simple and effective ways to start resistance training and enhance weight loss.
10. Practice intermittent fasting
Intermittent fasting involves a cycle between periods of eating and fasting, with fasts typically lasting 16 to 24 hours.
It can reduce the amount you eat by limiting the time frame in which food is consumed, possibly improving weight loss.
In fact, some research shows that the Intermittent fasting is a powerful tool for weight loss and can be just 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 do 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.
11. Stock up on veggies
Vegetables are incredibly rich in nutrients , providing enough vitamins, minerals, antioxidants, and fiber (especially when raw) for a low calorie count.
One study showed that every 100 gram increase in daily vegetable consumption was associated with 0.5 kg of weight loss over six months .
Another in-depth review of 17 studies involving more than 500,000 people found that those who ate the most vegetables had a 17% lower risk of being overweight or obese .
Numerous other studies indicate that increasing your fiber intake from high-fiber foods, such as vegetables, is linked to a decrease in both calorie intake and body weight .
To easily increase your vegetable quota, add an extra serving or two to side dishes, salads, sandwiches and snacks.
12. Avoid sauces and condiments
Piling toppings on top of your favorite foods can quickly turn a healthy meal into a real calorie bomb!
For example, a single tablespoon (13 grams) of mayonnaise can contain more than 90 calories, while ranch dressing contains 73 calories per one tablespoon (15 grams) serving .
Teriyaki sauce, peanut butter, and maple syrup are some other popular sauces and condiments that can cause calories to build up quickly.
Using general calorie counting methods, you can estimate that cutting out even just one serving of these high-calorie condiments each day could reduce the calorie intake of your meals enough.
Instead, try seasoning your food with herbs and spices to reduce your caloric intake and maximize weight loss .
Alternatively, try swapping sauces and condiments for low-calorie options like hot sauce, mustard, or horseradish.
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, maintaining your heart rate to boost fat burning and accelerate weight loss .
Adding HIIT to your routine is 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 HIIT session burned 25-30% more calories than other activities.
Another study showed that men who practiced HIIT for just 20 minutes three times a week lost 2 kg of body fat and 17% of fat stomach in 12 weeks - without making any other changes to their diet or lifestyle.
To start, try switching up 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, such as jumping jacks, squats, push-ups, jump rope, and burpees.
14. Move more throughout the day
Even when you're short on time and can't complete a full workout, adding small amounts of physical activity can reduce body weight.
Non-exercise activity thermogenesis refers to the calories your body burns throughout the day doing regular non-exercise activities like walking, gardening, walking, or even hustling;
It's estimated that this can account for up to 50% of the total number of calories you burn each day, although this number can vary quite a bit 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.
Park further in the parking lot, use the stairs instead of the elevator, to go for a walk during your lunch break and stretching every 30 minutes are a few simple ways to add more movement to your day.
15. Follow a meal plan
Another very effective way to lose weight quickly is to follow a diet plan.
Indeed, a structured food via a food plan will prevent you from making the basic mistakes that will prevent you from losing weight.
Discover our weight loss meal plans tailored to your gender and activity level.
What foods should you avoid to lose weight?
- Sugary drinks of any kind (best to ditch sugar altogether or at least for this month)
- Candies, sweeteners, cakes, etc. (including honey)
- Sauces and dressings containing sugar (best to make your own)
- fried foods
- Refined oils
- margarine
- processed foods
- Junk food
- Refined grain products (white bread, cookies, etc.)
- The alcohol
- High-calorie coffee drinks
- Pizzas, burgers, etc.
- Ice cream
In conclusion
Although losing 10 pounds in a month may seem like a lofty goal, it's entirely possible with a few simple edits 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, by long term keeping .
With a little patience and hard work, you can achieve your weight loss goals and improve your overall health in the process.
