How long does it take to lose 10 pounds? If you want to get fit and slim down, then you should start now. The sooner you begin, the better off you’ll be.
Losing weight takes time and effort. There are many ways to shed those extra pounds, from cutting back on calories to exercising regularly. But sometimes, even the best plans don’t always pan out. That’s why some people turn to fad diets or miracle pills to speed things along.
But before you try anything new, consider these common myths about weight loss. They might seem harmless at first, but they could sabotage your attempts to drop those last ten pounds.
How to Lose 10 pounds In a Month
1. You Shouldn’t Eat Before Bedtime
It may sound counterintuitive, but eating right before bed can actually slow your metabolism — so you’re more likely to gain weight as opposed to losing it.
When you eat too much food, your body has to work harder to digest it. This requires energy that would have otherwise been used for other activities, like burning fat. So, if you eat late in the evening, you’ll be less active throughout the night, which means you won’t burn as many calories as you’d normally do.
Instead of snacking after dinner, opt for healthy snacks such as nuts, fruits, and vegetables. Try to avoid sugary foods, especially desserts, since they will make you crave more later on.
2. You Can Overdo It with Water
The average person needs around 3 liters (0.9 gallons) of water per day. That includes drinking, cooking, cleaning, and bathing. Anything else is just wasting money on something that isn’t essential.
If you drink lots of water, you’ll feel full longer. And when you’re hungry, you’ll naturally reach for healthier options like fruit instead of junkfood.
3. You Need to Drink Lots of Coffee
Coffee gets a bad rap because of its caffeine content, but there are plenty of great reasons to drink it every morning.
First, coffee boosts your metabolism, making it easier to burn fat all day long. Second, it helps keep your brain alert and focused, which makes it easier to meet your goals. Third, itgives you an appetite-suppressing effect, meaning you’ll eat fewer calories overall.
4. You Have to Cut Out Sugar
Sugar is everywhere: in processed foods, drinks, and even medications. As a result, most Americans consume way too much sugar.
Eating too much added sugar can cause weight gain. When you consume excess amounts of carbohydrates, insulin levels rise, leading to storage of fat.
5. You Must Avoid Fatty Foods
Fat plays a role in maintaining health, but not all fats are created equal. Some contain saturated fat, while others are high in omega-3 fatty acids.
You need both types of fat to stay healthy, but overdoing it on either one can lead to weight gain. Saturated fats are found mostly in animal products, butter, meat, eggs, and cheese. Omega-3s are found in fish, flaxseed including oil, walnuts, and almonds.
6. You Should Never Exercise On An Empty Stomach
You probably know by now that eating a light snack before working out can help you perform better during exercise. However, having a bagel with cream cheese doesn’t count!
Exercising without refueling is a recipe for failure. Your body needs fuel to recover from a workout, so you should always eat within 30 minutes of finishing a session. If you don’t, you risk damaging your muscles and slowing down recovery.
7. You Don’t Burn Calories While Sleeping
While some people say they sleepwalk through their slumber, this simply isn’t true. Most people lose about 20% of their total daily calorie intake while sleeping.
And according to research published in the journal Sleep Medicine Reviews, those who get eight hours or more of sleep each night burn up to 50% more calories than those who only sleep five hours per night.
8. You Must Eat Breakfast Everyday
Breakfast gives you a jump start on your day. Research shows that if you skip breakfast, you’re likely to overeat later in the day. Plus, skipping breakfast has been linked to increased risks of obesity, diabetes, heart disease, and cancer.
When you do eat breakfast, make sure you fill half your plate with whole grains, fruits, vegetables, lean protein, low fat dairy, nuts, seeds, and legumes.
9. You Can’t Workout Too Much
The key to losing weight and keeping it off is finding balance between physical activity and rest.
Too little sleep will slow your metabolism and make it harder to burn fat. Excessively exercising can also be dangerous, as it increases stress hormone levels and weakens bones.
10. You Must Get Enough Sunlight
The sun’s rays have many benefits—from helping you maintain a healthy complexion to giving you vitamin D. But did you know that exposure to sunlight may increase your metabolic rate?
Studies show that people who spend time outside burning calories at least three times a week burn up to 200 extra calories every single day. That’s enough to melt away two pounds of fat!
How many calories to eat to lose 10 pounds in a month?
To lose one pound per week, you need about 2,000 calories less than what you burn each week.
However, this number varies based on a variety of factors, including your gender, age, height, and current weight.
Here’s how to calculate the exact amount of calories you need to consume per day to lose weight:
Step 1: Multiply your weight by 12.
Step 2: Subtract 300 from the result. This is how many calories you need to consume every day to stay within a healthy range for your weight.
You also need to consider whether you want to lose fat or muscle mass. Some studies suggest that women who are trying to lose weight have better results if they focus on reducing their total calorie consumption rather than cutting back on specific food groups.
How much exercise to do to lose 10 pounds in a month?
Exercise is key when it comes to shedding those extra pounds. It helps your body produce hormones that make you feel full, boosts your metabolism, improves circulation, and increases mental clarity.
The American College of Sports Medicine recommends 150 minutes of moderate aerobic activity a week, like brisk walking, swimming, dancing, hiking, cycling, or running, combined with two strength training workouts.
If you’re just getting started, aim to work out three times a week. As you get fitter, you’ll be able to increase your workout frequency to five days a week.
If you’re already exercising consistently, you may not need to change anything else. But if you’ve been slacking lately, here are seven ways to jumpstart your fitness routine again:
1. Start slowly.
When you first begin an exercise program, it’s common to push too hard too fast. If you try to run a marathon after only four weeks of training, you could easily injure yourself.
Instead, ease into things gradually. Even if you don’t think you’re ready to exercise yet, take baby steps toward your goal. Try adding just 5-minute walks around the block twice a week. Orjog for 30 seconds up and down the stairs once a day.
2. Find something you enjoy.
It can be easy to fall into a rut with your fitness routine, but finding activities you actually enjoy will help keep you motivated.
Instead of dreading your daily workout, try signing up for yoga classes, spinning, or kickboxing sessions instead.
3. Make sure you’re hydrated.
Fitness experts recommend drinking eight glasses of water every day. That might sound impossible, but it’s easier said than done!
Start by keeping a bottle of water next to your bed so you remember to drink before you hit the hay. Then add other hydrating drinks to your diet throughout the day.
4. Get moving.
Even if you’re feeling sluggish duringthe day, get moving at least 30 minutes each morning and evening.
5. Add some intensity.
To boost your heart rate, try interval training. Instead of doing steady jogs, sprint for 20 seconds and then walk for 60 seconds. Repeat this pattern four times.
6. Give your muscles time to recover.
After working out, give your muscles about 24 hours to rest before resuming your regular schedule.
In order to maintain a healthy lifestyle, you should eat right and exercise regularly. You should also know how to shed unwanted pounds.
Losing weight isn’t as difficult as many people believe. With these tips, you can start losing weight today.