Header Ads

Hot News

How To Lose 10 Pounds In A Month | Weight Loss Diet

Reducing 10 pounds in a month is an dedicated -- but achievable -- objective. Your ability to succeed doesn't hinge on hunger or the elimination of entire meals groups. It does need you to carefully monitor portion sizes; select whole, unprocessed foods; and boost your levels of physical exercise. Use this month to become leaner and healthier -- and to start up positive diet habits for the long term to help you to keep the weight off.

Calories Continue to Count
A pound means 3, 500 calories, to lose 2 .5 pounds a week, you'll have to create a weekly deficit of 8, 750 calories -- or 1, 250 each day. The average woman takes 1, 785 calories every day and the average man 2, 640 calories, based on the USDA Dietary Guidelines. The average man may cut 1, 250 calories and still eat a healthy 1, 390 calories every day to lose 10 pounds monthly. Cutting 1, 250 calories from the average woman's diet simply leaves her with just 535 calories daily -- not enough to meet energy and dietary needs. Women have to boost their daily calorie cut through activity and exercise to create the deficit needed to lose 10 pounds in a month.

Cutting Back
When you are looking to consume 1, 200 to 1, 500 calories daily to lose that 10 pounds in a month, portion sizes matter. At every meal, arrange for just 2 to 4 ounces of protein -- an egg, chicken breast, white fish, tofu or lean red meat, for example. Include fiber and bulk with a half-cup of grains, for example oatmeal, rice or quinoa; a slice of whole-wheat breads; or a small assisting of starchy vegetables, for example sweet potatoes or winter squash . Fill up the rest of the dish with fresh vegetables, particularly water-rich types just like leafy greens, broccoli, cauliflower, asparagus and green beans. Season them with spices, vinegar, herbs, citrus juice and also broth, instead of high-calorie sauces and dressings. Incorporate fruit, yogurt, low-fat cottage cheese and skim milk at one or two of what you eat, or as snacks.

Don't Worry Fat
A little fat is a natural part of each meal, as well -- even when you're looking to lose 10 pounds fairly quickly. It raises your feeling of satisfaction, can help you feel satisfied and supports nutrient absorption. Select healthy sources -- for example an 1/8 of an avocado, a tablespoon or two of nuts or a teaspoon of olive oil -- to go together with your proteins, grains and vegetables.

Meal Options
A morning meal might include one egg prepared with mushrooms, peppers and red onions and a slice of toast; a bowl of oatmeal with berries and milk; or a cup of dull yogurt with a tablespoon of walnuts and a small banana. For dinner , make a large vegetable salad topped with roasted, skinless rooster breast, a tablespoon of sunflower seeds, and vinegar and oil; a cup of vegetable soup with one half a turkey breast, spinach and tomato sandwich or a half cup of quinoa combined with one half a cup of black beans, chopped peppers and also salsa. At dinner, have 3 ounces of grilled salmon with a tiny sweet potato and steamed asparagus; flank steak broiled with tomatoes and also onions wrapped in a corn tortilla; or a 1/2 mug of whole wheat pasta tossed with eggplant, peppers, tomatoes, onions and broccoli, together with a few ounces of broiled chicken.

Continue Moving
While your concentrate may be on the food you're consuming, each step you take -- or don't take -- will have an effect on your ability to decrease the 10 pounds in a month. Routine workouts, such as 30 minutes on an elliptical or treadmill machine five times each week or weight training, will help. Small activities -- such as walking to the office, using the stairs at the mall and walking Fido each morning and evening -- also increase your daily calorie burn to lead to your goal.