Are you feeling lethargic these days? Your clothes don’t fit anymore and you look way older than your actual age? You feel tired and feel pain in your body when doing exercise?
Well, the signs indicate that you need to lose weight. Reducing weight is like a dream to every overweight person. Weight loss is not only linked to health, there is a wider perception that you will look better, feel better and eventually live better with reduced weight.
According to a study done by Harvard School of Public Health, people with a BMI of 30 or above are vulnerable to numerous diseases like developing type 2 Diabetes, coronary heart disease, and even cardiovascular death. The study further proposed that loosing even 5 to 10% of body weight is extremely valuable to overweight people. According to National School of Healthcare Science of UK, it is safe to lose 10 pounds or 4.5 kg in one month. The question now arises that How to Lose 10 pounds in a month? A short answer would be by working hard on the plan that we are going to propose because there are no shortcuts in life.
How to Lose 10 Pounds in a Month
There are three things which you need to look after to lose weight. The first is calorie the second is diet and the third is your physical output.
Calorie is the unit of food energy. It measures the level of energy in a particular type of food. This is the basic fuel that our body needs to function properly.
A normal adult person needs 2000 to 3000 calories daily subject to his body frame and level of physical activity. The simple rule to lose weight is that you eat less and exercise more so that your calories burn more quickly. There are about 3500 calories in one pound. If you could lose 3500 calories, this means that you would lose one pound. Our goal is to lose 10 pounds which would equal 35000 calories.
However, if you lose all of these calories at once you might become a victim of dehydration, depression, fatigue and nausea. So the idea is to lose these calories systematically over a sustained period of time through the proper use of diet and exercise thus experiencing maximum and enduring benefits. If you restrict your calorie intake to 1400-1500 calories per day and do exercise for one hour you could lose up to 5 pounds in one week.
Now the question is that which diet should be consumed that minimize calories and also sustains our body.
There are three things which you need to add to your diet and three things which you need to remove from your diet to lose 10 pounds. You need to add fruits, vegetables and a lot of water to your diet.
Fruits and vegetables are low in calories and fat and you also feel full when you eat them. They are rich in minerals and vitamins which sustain our body. You need to obviate fast food, sugar contained items and fried food from your diet. All of these food items raise cholesterol level and fat level in your body and thus lead to obesity. So your prime responsibility is to remove all high-calorie items from your diet. This will pave way for the next step which is physical activity.
There is no faster way to burn calories than physical activity. It is not just required for losing weight but also to maintain a healthy body.
Regular exercise regulates the blood supply and strengthens the joints and muscle of the body. You should start slowly with initial 30 minutes of mild exercise. Then move on to doing cardio for at least an hour. This will be sufficient to lose 10 pounds if you are maintaining the diet on the other page.
It is often said that health is wealth and only you have the responsibility of maintaining this wealth. If you don’t take good care of it, it will diminish more quickly than the money reserves that you have in your account and you do nothing to maintain or increase it but rather only spend it. If you want to have a better life with better looks then start thinking about losing weight. And nothing is more effective than the plan that we have discussed above.
Top 7 Natural Ways to Reduce Weight
It is no longer a must for all weight watchers to go for surgeries and other kinds of unnatural methods when looking forward to getting a ripped body. Follow the top 7 tips to reduce weight naturally:
1. Consume green or herbal tea
I have seen many women consuming green tea every two hours just to be in shape and this actually works. The antioxidants present in green tea helps fight off calories and enables you to stay fit. The more you have this tea; chances are more that your metabolism rate is increasing that ultimately helps in burning off fats.
2. Chalk out a time table
Scheduling always helps and more so in case you are planning to set a certain amount of time that is reserved only for exercising and workouts. Be positive and have the zeal to begin your day with an hour of brisk walking or jogging, whichever you may deem fit. Running too helps in fighting off calories and also rips our entire body within no time.
3. Include salads in your daily diet
Salads are good for maintaining a slim body and one can make a number of salads depending on her tastes and likes. Just make sure to add a wide variety of colorful vegetables like lettuce, cucumber, tomatoes, artichokes and onions with different types of dressings and flavors.
4. Drink water
While, there are new studies that oppose the view that water helps in fighting off calories, however, it is a personal experience that consuming a glass of warm water every morning actually helps you to clean your system off toxins and also lose some weight. Hence, it is essential that you must consume at least 8 to 10 glasses of water every day and must start your day with a glass of warm water and honey.
5. Lift weights to reduce
One of the best and natural ways to reduce weight is to lift weights, though try not to over strain your body. The best part about lifting weights is the after effect that results in fast burning of calories even after you have stopped with the drill and are taking a rest. If you want to burn fast, go for weight lifting since it will definitely help you attain a ripped body.
6. Drink soups
Soups made of vegetables or chicken work well to fight off calories and make you slim and fit. Mixed veggie soups are also good when reducing weight and trying to eat a well balanced diet. Crystal clear chicken soup is also effective in staying slim.
7. Eat small meals in limited portions
Consuming meals in small portions helps you stay slim and healthy. Eat till you drop is not the mantra these days. Instead, eat only in smaller portions just to be light and fit.
[BONUS] 10 Foods That Help You Lose Weight Fast
Here is a list of the top 10 calorie reducing foods to help you get a ripped and toned body:
Almonds are elixir of life and must be included in your daily diet. Almonds are rich in antioxidants and vitamin E, nutrients that help in reducing stress that is one primary reason why we put on weight.
2. Hummus or the traditional chickpea
Chickpeas are rich in protein and can be consumed through the day when your body craves for food. Instead of munching on chips, have chickpeas that can be eaten either in boiled form or can also be consumed in the form of hummus.
Consuming vegetables in large quantities help in fighting off calories and hence should be eaten regularly either cooked or boiled.
4. Wholegrain breads and pastas
White pastas and breads must be chucked to replace wholegrain varieties that fill the tummy and also reduce calories. Sprouted beans too help in satisfying hunger pangs and can be consumed in the evenings as snack.
5. Parmesan Cheese
While, most of us have this belief that cheese makes us fat, it is not quite true. Parmesan cheese is one such variety that actually helps to fight off calories and can be consumed by those that are dieting and are desperate to reduce weight. However, one needs to limit her quantity of intake when consuming cheese. One can have a small piece of cheese as a snack.
A low calorific food that is bound to help you shed some extra pounds is the flavorful salsa that is loved by millions of people all across the globe. Salsa needs to be consumed sans the oily and fried chips and nachos that are bad for health and will layer your salsa with unwanted calories. Most super markets sell salsa and one can consume it practically every day as a snack. You can even add your own dressing and veggies to make a more heavy meal out of the ordinary salsa.
When dieting it is a must that you consume eggs daily. An egg, specially the yolk contains good amounts of protein and nourishes your body with other important nutrients. There is a hormone present in the egg yolk named glucagon that helps in burning fats and aids in weight reduction.
8. Oatmeal bars and pretzels
Oatmeal is the perfect food to fight off calories and stay fit and slim. There are a number of health bars that are made of oats, honey and puffed rice.
Fresh or frozen, yogurts or curds help one stay slim since these contain healthy bacteria that fights off calories and enables you to get a ripped body.
10. Chia seeds
The perfect food that helps in maintaining energy and blood sugar levels are chia seeds that are fibrous and can be consumed together with milk or porridge.