Do you want to lose 10 kilos? Losing 10 pounds can be a daunting task, but it is absolutely possible.
It’s about taking one day at a time and making small lifestyle changes that will make the weight loss more manageable.
For the improvements to take place, weight loss has to come from burning fat and not just water weight.
In this article, I share tips that have helped me lose 10 pounds and more. I also share tips for frequently asked questions like ‘what should I eat to lose 10 pounds?’ and ‘how long does it take to lose 10 pounds?’
1. Eat More Fiber
Fiber is an important part of a healthy diet and high fiber foods may be the best food for weight loss. In fact, extensive research shows that fiber intake is a strong predictor of weight loss success (2).
Fiber is found in many whole foods such as vegetables, whole grains, nuts and seeds. Fiber is super filling. It goes through your body, so your body doesn’t get calories from fiber.
Therefore, foods high in fiber help you feel full without adding excessive calories. So if you like to eat larger amounts of food, fiber is your friend. Non-starchy vegetables are high in fiber and low in calories. By adding these foods to your meals, you can add more mass without adding a lot of calories.
If you’re struggling to get enough fiber-rich vegetables in your diet, try adding a healthy smoothie. You can find 10 delicious smoothie recipes for weight loss here.
2. Eat more protein
High-protein foods are also foods for weight loss. Like fiber, protein is filling. When you combine protein and fiber in one meal, you’ll be amazed at how full you’ll feel. In addition, digesting protein costs more calories than digesting other macronutrients.
Healthy animal protein foods include:
Lean free-range chickenSkinny turkeyFishFree-range eggs
You don’t have to eat meat to get your daily protein. Plant-based foods also contain protein.
Healthy plant-based protein foods include:
NutsSeedsBeansNutritional Yeast
3. Limit refined sugars, refined grains, fried foods, and ultra-processed foods
You may notice that sweet desserts, French fries, and packaged pastries never seem to fill you up. There’s a reason for that. Refined sugars and grains are low in fiber and high in calories. So, for example, if you eat a Swiss sandwich, you get hungry, even though you ate a high-calorie snack.
Clean eating means eating less of these ultra-processed foods. Ultra-processed foods are high in sugar and unrecognizable ingredients and lack nutrients. They (even savory salty ones) often contain calories and sugar.
Ultra-processed foods are not only high in calories, but they also use fewer calories in the digestion process. Why? Because many processed foods are easier for your body to digest.
You can find a list of more foods to stop eating to lose weight here.
4. Train most days
Exercise doesn’t have to look one way. You can train at home or in a gym. You can use weights or use your body for resistance.
Training doesn’t even have to be done all at once. You can spread your workouts throughout the day by adding NEAT activity. NEAT stands for non-exercise activity thermogenesis.
NEAT activity is any movement you do during the day in addition to traditional exercises. Today we don’t get as much NEAT as people did in the past, but we can find ways to add it to our day.
NEAT Ideas:
If you have an office job, set an alarm to go off every hour. When your alarm goes off, do a cardio exercise like 20 jumping jacks. While you watch TV, march to the spot during every commercial break. Park far away in the parking lot. Take the stairs instead of the elevator.
HIIT workouts are another great option for those short on time. HIIT workouts can help get your metabolism going, burn fat and tone your body in a short time. They can even be performed without weights.
5. Drink water to lose weight
Water is an essential nutrient, meaning our bodies need it to live. Unfortunately, many do not get enough water every day.
Water is not only crucial to our survival, but is also important to our weight loss efforts. Chronic dehydration is associated with slower fat metabolism (3).
Drinking water between meals is also an important step in mindful eating. Drinking water between each bite will help you slow down and notice your hunger signals.
Plus, drinking water with your meals instead of sugary drinks will cut calories. Water is the perfect low-calorie drink!
Foods that can help activate metabolism include:
Green tea
Studies suggest that green tea is an effective weight loss drink. In one study, the women who drank green tea lost more weight than the women who didn’t (4). Also, a review of several studies found that green tea appears to help reduce body weight (5).
apple cider vinegar
Some research suggests that apple cider vinegar may aid weight loss (6, 7, 8). Including apple cider vinegar and apple cider vinegar recipes in a balanced diet is a healthy option for weight loss.
However, drinking excessive amounts of apple cider vinegar can cause dental erosion. So don’t overdo it.
Capsaicin Rich Foods
Studies show that capsaicin can slightly increase metabolism (9). Capsaicin-rich foods include peppers and pepper-containing spices. Cayenne peppers, jalapenos and tabasco all contain capsaicin.
Whole foods
As mentioned, digesting whole foods takes more energy than ultra-processed foods. Add more of the following whole foods to your diet:
Whole grains Nuts and seeds Fruits and vegetables Lean meat or vegetable proteins
You can find a list of other foods you can eat to lose weight here.
7. Mindful Eating
Mindful eating is about slowing down and giving your body time to notice that you are full. An easy way to incorporate mindful eating into your life is to put your fork down between bites.
Then take a sip of water before you start your next bite. Many of us scoop up our next bite while still munching on the first. If you are chewing, stop everything and enjoy the flavors in the food you are eating at the time.
Can you lose 10 pounds in a month?
It is possible to lose 10 pounds in a month, although you will lose water weight in addition to fat. But if you continue to eat healthy and exercise, you will see 10 pounds of fat loss in no time.
How long to lose 10 pounds?
A healthy and realistic weight loss goal is an average of 1 to 2 pounds per week. This is an average. You may see more or less weight loss each week during your weight loss journey. At this rate, you can lose nearly 10 pounds in 1 to 2 months.
Now that you know that losing 10 pounds in a month is possible, you may be wondering what the best steps are to do it. Luckily we have it for you! Below are the 7 steps to successfully lose 10 pounds.
Are you hoping to lose some more weight? Tips to lose 20 kilos can be found here.
Overview
Losing 10 pounds is very possible, but when and how fast you lose weight depends on many factors.
The Centers for Disease Control and Prevention (CDC) guideline states:
1 to 2 pounds per week is a healthy range. From here, aiming for 4 to 8 pounds of weight loss per month is not only achievable, but healthy and stable.
You can lose 10 pounds in a month, although some will be water weight and others fat loss. If you’re trying to lose weight, aim for an average of 1 to 2 pounds per week.
To lose 10 pounds of fat:
Eat fiber and protein foods Limit refined sugar, refined grains, fried foods, and ultra-processed foods. Practice most days. Consider adding HIIT workouts and NEAT activity to your day.Drink plenty of waterFoods that activate your metabolism in your meals and snacks:Green teaApple cider vinegarCapsaicin-rich foodsComplete foods
This post How to Lose 10 Pounds As Quickly As Possible: 7 Simple Tips was original published at “https://www.fitwirr.com/weight-loss/how-to-lose-10-pounds/”