Losing ten pounds during a month in a healthy manner will improve your confidence and set you on a path toward a healthier lifestyle. If you have got the proper mentality, it is very possible for you to lose weight and begin feeling better regarding your body!
Fat loss is just an equation. It is just a matter of burning more calories than you eat. Since a pound of fat contains around 3800 calories, losing ten pounds a month requires a caloric deficit of around 1200 calories a day.
To lose fat at a fast pace and safely, while avoiding the rebound weight gain, you just need to follow these four things:
- Consume fewer calories.
- Burn more calories.
- Maintain good nutrition, you have to make sure that you’re losing fat, not muscle mass- this is crucial to preventing metabolic slowdown and rebound weight gain.
- Build a support system to help you stay consistent with your fitness plan.
This does not require a starvation diet. In this article, we are going to show you exactly how to cut calories without starving yourself, burn more calories without spending hours a day in the gym, and prevent yo-yo dieting before it happens.
1. Consume Fewer Calories
Count calories and macros. You will need to track down your calories and macros intake (grams of fats, protein, and carbs) religiously, at the very least for the first month.
You can use an online calories calculator to determine your body fat percentage- and remember to not suck in your gut when you measure your waist. Then, use that online calorie calculator (be sure to select the lean mass formula) to determine your Total Daily Energy Expenditure.
Your daily calorie targets should be 1000 less than TDEE on days you lift weights or play sports, and should be 1200 under the TDEE on days you do not work out. On all days, however, eat at least 30 grams of protein with every meal and 10 grams with every snack.
Watch for sugars where you do not expect to find any. Like in fruit, sauces/condiments, and “healthy” foods such as protein bars. Yes, “healthy” is written on them, but it does not mean anything.
Staying hydrated is a great idea in general, but dehydration also sends thirst signals to your brain that can be misinterpreted as hunger. Drink at least one gallon of water per day if you are male, or 3/4 gallon if you are female; remember to have a glass of water before every meal.
Try skipping breakfast and compressing your daily eating into a smaller window of time. For males, try fasting for at least 16 hours and eat in an 8-hour window every day- noon to 8 PM works best for most people.
For females, try fasting for at least 14 hours and eat for 10. In either case, that means you are having two small meals per day and one smaller low-calorie snack each day.
2. Burn More Calories
Make workouts short, intense, and frequent. Work out 5–6 days a week, for 25–45 minutes at a time. I recommend separating your resistance training and cardio workouts.
For weight training, you have two options. 1) 3 days of full-body weight training workouts like these, or 2) 4–5 days a week of body part split workouts like this leg workout. If you prefer to train at home, get a set of resistance bands and learn how to use them, along with a yoga mat, and maybe also a pull-up bar and pair of adjustable weight dumbbells.
For cardio, you also have two options. First, you could do 45 minutes of steady-state cardio, meaning go just as fast as you can sustain for 45 minutes.
3. Maintain Good Nutrition
After eating, either take a short walk or spend a couple of minutes doing air squats and pushups. This light activity helps to activate the GLUT-4 receptors in your skeletal muscles so that more of the food you just ate goes to your muscles, rather than being stored as fats.
Eliminate all sources of light from your bedroom. Have a good eight hours of sleep every night, and spend the last hour before that relaxing with the lights turned down.
When you sleep better, you will have more energy, and thus move more and burn more calories. Your body will regulate its appetite better. Your hormonal profile will improve, allowing you to build more muscle and burn more fat, independent of diet and exercise.
Alcohol contains more calories than carbohydrates, disrupts your sleep, and raises estrogen levels so that your body stores more fat. Cut it out entirely from your daily meals until you reach your goal weight.
4. Have a Support system
Take a set of “before” photos, print them out, and post them somewhere and make sure you will see them every day- such as your bathroom mirror, or the back of your door.
Your social environment has a huge impact on your success, so make sure the people you talk to are encouraging you to stay fit. Ideally, you should have a few friends who are losing weight or have done so in the past.
Note that friends who want to lose weight but have never done anything to lose that weight might not be the support system you need- look for successful people who will bring you up with them.
If you don’t have friends who can fill this role for you, start taking a fitness class or talk to people online in places like the Bodybuilding.com forums or Reddit. Better yet, hire a personal trainer.
Install a workout app like JEFIT, GymHero or Bodyspace and record all of your workouts with it. Take a photo of everything you eat before you eat it. Then upload these photos to a dedicated Facebook folder or Instagram account, do not forget to post your latest workout stats to Facebook once a week. It helps to have an online archive.
Keep your workouts in your calendar. Moreover, schedule two days on the calendar each week to prepare meals in bulk, so that you have healthy food in the fridge ready to eat at all times.
Set reminder alerts to go off an hour before each workout and meal prep, and treat this as work- only a real emergency should stop you from getting it done.