14 Simple Steps to Lose 10 Pounds in a Month

You can lose 10 pounds in one month by making changes to your diet and lifestyle.
However, everyone's weight loss journey is unique.

Regardless of how much weight you want to lose, reaching your weight loss goals can be
difficult.

Taking it one step at a time and making a few changes to your diet and lifestyle, on the other
hand, can make weight loss much more manageable.

You can safely lose up to 10 pounds (4.5 kg) in one month by making a few small changes to
your daily routine, allowing you to reach your weight loss goals quickly and easily.

Here are 14 easy steps to losing 10 pounds in a month.

1. Try cardio to lose weight.
Aerobic exercise, also known as cardio, is a type of physical activity that raises your heart
rate in order to burn more calories while also strengthening your heart and lungs.

Including cardio in your routine is one of the most efficient ways to lose weight quickly.

In fact, one study of 141 obese adults discovered that combining 40 minutes of cardio three
times per week with a weight-loss diet reduced body weight by 9% over a six-month period
(1Trusted Source).

For best results, aim for at least 20–40 minutes of cardio per day, or 150–300 minutes per
week (2Trusted Source).

Walking, jogging, boxing, biking, and swimming are a few examples of cardio exercises.

2. Consume fewer refined carbohydrates.

Cutting carbs is another simple way to improve the quality of your diet and lose more weight.

It's especially important to limit your intake of refined carbohydrates, which are
carbohydrates stripped of their nutrient and fiber content during processing.

Refined carbohydrates are not only high in calories and low in nutrients, but they are also
quickly absorbed into your bloodstream, causing blood sugar spikes and increased hunger
(3Trusted Source).

According to research, a diet high in refined grains is linked to a higher body weight than a
diet rich in nutritious whole grains (4Trusted Source).

Replace refined carbs like white bread, breakfast cereals, and heavily processed packaged
foods with whole grain products like quinoa, oats, and brown rice for the best results.

3. Begin calorie counting

To lose weight, you must burn more calories than you consume, which can be accomplished
by either reducing your calorie intake or increasing your daily physical activity.

Counting calories can help you stay accountable and become more aware of how your diet
affects your weight loss.
A review of 37 studies involving over 16,000 people found that weight loss regimens that
included calorie counting resulted in an average of 7.3 pounds (3.3 kg) more weight loss per
year than those that did not (5Trusted Source).

However, keep in mind that calorie restriction alone is not considered a long-term weight loss
strategy, so you'll most likely need to combine it with other diet and lifestyle changes.

4. Select better beverages

Choosing healthier beverages, in addition to changing your main courses, is a simple way to
effectively increase weight loss.

Soda, juice, and energy drinks are frequently high in sugar and calories, which can
contribute to weight gain over time.

Water, on the other hand, can help you feel fuller longer and temporarily boost your
metabolism to help you cut calories and lose weight.

An older study of 24 overweight or obese adults found that drinking 16.9 fluid ounces (500
mL) of water before a meal reduced the number of calories consumed by 13% when
compared to a control group (6Trusted Source).

To accelerate weight loss, avoid high-calorie, sweetened beverages and aim for 34–68 fluid
ounces (1–2 liters) of water per day.

5. Consume slowly
Slowing down and concentrating on enjoying your food while paying attention to your body is
an effective strategy for reducing intake and increasing feelings of fullness.

One study of 30 women, for example, discovered that eating slowly reduced calorie intake
by 10% on average, increased water consumption, and resulted in greater feelings of
fullness than eating quickly (7Trusted Source).

Taking smaller bites, drinking plenty of water with meals, and limiting external distractions
can help you eat more slowly and lose weight.

6. Increase your fiber intake.

Fiber is a nutrient that moves through your body undigested, aiding in blood sugar
stabilization, slowing stomach emptying, and keeping you feeling fuller for longer (8Trusted
Source).
Numerous studies show that fiber has a significant impact on weight loss.

Aim for at least 25–38 grams of fiber per day from foods like fruits, vegetables, legumes, and
whole grains to improve your health and lose weight (9Trusted Source).

7. Consume a high-protein breakfast.

Starting your day with a high-protein, healthy breakfast is a great way to stay on track with
your weight loss goals.

Increasing your protein intake can help you lose weight by suppressing your appetite and
lowering your calorie intake.

An earlier study of 20 adolescent girls discovered that eating a high protein breakfast
increased feelings of fullness while decreasing levels of certain hunger-stimulating hormones
(10Trusted Source).

Furthermore, multiple studies have linked increased protein consumption to decreased body
weight and belly fat over time (11Trusted Source, 12Trusted Source, 13Trusted Source).

Oatmeal, yogurt, eggs, cottage cheese, and peanut butter are just a few examples of
high-protein breakfast foods.

8. Get plenty of rest every night

Setting and sticking to a regular sleep schedule may be another important factor in
successful weight loss, especially if you're trying to lose 10 pounds in a month.

A single night of sleep deprivation resulted in significant increases in hunger and levels of
ghrelin, the hormone that stimulates appetite, in a small 2008 study of nine men (14Trusted
Source).

To optimize your sleep cycle and reach your weight loss goals, try to get at least 7–8 hours
of sleep per night, establish a regular sleep schedule, and limit distractions before bed.

9. Include resistance training in your weight-loss regimen.

Resistance training is a type of physical activity in which you work against a force to build
muscle and strength.

In addition to the other health benefits of resistance training, it may increase metabolism,
making weight loss even easier.

Resistance training resulted in significant reductions in fat mass in one study of 40 females
(15Trusted Source).
Another study of 61 people found that 9 months of resistance training increased the number
of calories burned at rest by an average of 5%. (16Trusted Source).

10. Try intermittent fasting.

Intermittent fasting entails cycling between eating and fasting periods, with fasts typically
lasting 16–24 hours (17Trusted Source).

It can reduce the amount of food you eat by limiting the time you eat, potentially enhancing
weight loss.

In fact, some research suggests that intermittent fasting can be as effective as calorie
restriction for weight loss (18Trusted Source).

Intermittent fasting can be done in a variety of ways. You can find a method that works for
you and your time constraints. Using gym equipment or doing bodyweight exercises at home
are two effective ways to get started with resistance training and lose weight.

11. Consume more vegetables

Vegetables are extremely nutrient-dense, providing a lot of vitamins, minerals, antioxidants,
and fiber for a small amount of calories.

According to one study, every 3.5-ounce (100-gram) increase in daily vegetable

consumption was associated with 1.1 pounds (0.5 kg) of weight loss over a 6-month period
(19Trusted Source).

Another large review of 17 studies involving over 500,000 people discovered that those who
ate the most vegetables had a 17% lower risk of being overweight or obese (20Trusted
Source).

Many other studies show that increasing your fiber intake from fiber-rich foods like
vegetables is associated with a decrease in both calorie intake and body weight (21Trusted
Source, 22Trusted Source).

Squeeze an extra serving or two of vegetables into your diet for an easy way to boost your
veggie intake.

12. Leave out the sauces and condiments.

Toppings on your favorite foods can quickly transform a healthy meal into a calorie bomb.

A single tablespoon (13 grams) of mayonnaise, for example, can contain up to 90 calories,
whereas ranch dressing contains 65 calories per 1-tablespoon (15-gram) serving (23Trusted
Source, 24).

Other popular sauces and condiments that can quickly add calories are teriyaki sauce, sour
cream, peanut butter, and maple syrup.
Using general calorie calculation methods, you can estimate that cutting just one serving of
these high-calorie condiments per day could reduce calorie intake enough to lose up to 9
pounds in a year.

13. Perform HIIT exercises

High intensity interval training (HIIT) is a type of exercise that alternates between short
bursts of activity and brief rest periods, keeping your heart rate elevated to increase fat
burning and speed up weight loss.

Including HIIT in your routine can be a powerful tool for losing 10 pounds in a month.

Indeed, one study of nine men compared the effects of HIIT to running, biking, and
resistance training, finding that a 30-minute HIIT session burned 25–30% more calories than
the other activities (25Trusted Source).

Another study found that men who did HIIT for 20 minutes three times per week lost 4.4
pounds (2 kg) of body fat and 17 percent of their belly fat in 12 weeks — without doing
anything else.

14 Move around more throughout the day

Even if you're pressed for time and can't fit in a full workout, adding small amounts of activity
can help you lose weight.

Non-exercise activity thermogenesis (NEAT) refers to the calories burned by your body while
doing regular non-exercise activities such as typing, gardening, walking, or even fidgeting
(27Trusted Source).

NEAT is thought to account for up to 50% of the total number of calories you burn each day,
though this figure varies greatly depending on your activity level (28Trusted Source).

Making a few changes to your daily routine can help you burn more calories and lose weight
faster with little effort.