14 Effective Steps to Lose 10 Pounds in a Month

You can lose 10 pounds in 1 month by changing your diet and lifestyle habits.

1. Cardio can help you burn more calories to increase weight loss quickly. For best results, try to fit in at least 20–40 minutes of cardio daily or about 150–300 minutes per week.

2. Cutting down on carbs is another simple way to improve the quality of your diet. Research shows that a higher intake of refined carbs may be linked to higher body weight and increased belly fat.

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

4. Soda, juice and sports drinks are high in calories and can contribute to weight gain. Water, on the other hand, has been shown to decrease calorie intake and temporarily increase metabolism.

5. Slowing down and focusing on enjoying your food while listening to your body is an effective strategy to decrease intake and enhance feelings of fullness.

6. Increasing your fiber consumption has been linked to decreases in both calorie intake and body weight.

7. Increased morning protein intake is associated with greater feelings of fullness, decreased calorie intake and reductions in body weight and belly fat.

8. While sleep deprivation can increase hunger, getting enough sleep can increase the likelihood of successful weight loss.

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

10. Intermittent fasting can improve metabolism, increase fat loss and preserve lean body mass to aid weight loss.

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

12. Many condiments and sauces are high in calories. Cutting them out or swapping them for low-calorie alternatives could aid weight loss.

13. HIIT can burn more calories than other forms of exercise, thereby increasing weight loss and fat burning.

14. Simply moving more throughout the day by doing regular non-exercise activities like typing, gardening, walking or even fidgeting, can help you burn more calories to boost weight loss.

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