I Broke My Sugar Addiction
You can’t eat sugar on the keto diet, and most of the no-carb sugar substitutes don’t work for me. So when you’re left with no recourse, you just have to quit sugar.
That doesn’t mean the cravings went away. In the first few days, the cravings for a peanut butter cup or a soda or even just a banana were strong. When you go back to typical eating, you might find that many foods you ate regularly are now just too sweet to finish.
Increase Your Protein Intake
People are far less likely to stick with a nutrition or diet plan if they experience high levels of hunger.
Going on a high-protein diet may help you curb your hunger, which could help you lose weight.
You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually.
Remember our previous tip, calories still count. Youll want to make good choices when you pick your protein.
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I Want To Lose 10 Kg In One Month What Shouldnt I Eat
- Sweet beverages of any kind
- Candy, sweeteners, cakes, etc.
- Sauces and salad dressings that contain sugar
- Deep fried, and preferably fried foods as well
- Refined oils
- Products made with refined grains
- Coffee drinks high in calories
- Pizzas, burgers, etc.
- Ice cream
As you should know by now, an effective weight loss diet isnt only about what you should eat but also about the foods you definitely need to avoid. When you aim so high as 10 kg weight loss in 30 days, its essential that you completely exclude the products listed above. They all prevent you from achieving your goal in different ways, like providing empty calories, messing up metabolism, or reducing the efficiency of digestion. If its important to you personally, you might try adding some of them back to your diet after achieving your weight loss goal. However, if you want to stay slim and lean, you should limit these to a very occasional treat.
Do Not Overdo Your Diet Plan
We all know that calories are important when youre trying to lose weight, but low calorie diets eventually catch up to you.
Every once in a while people take calorie restriction too far, ultimately making weight loss slower and more difficult by slowing their metabolism.
If youre eating less than 1,200 calories a day, you might experience negative side-effects.
You should not go below the recommended daily calorie intake.
Doing so, your body will react negatively, and you will be shocked at how weak, tired, and exhausted, you will end up feeling.
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Maintain A Consistent Workout Schedule
“In order to increase your resting metabolic rate, it is the consistency of exercise that is crucial and not the intensity or duration. Focus on consistent, quality movement every day, rather than embracing the weekend warrior mentality.” Timothy Lyman, ACE certified personal trainer and Director of Training Programs at Fleet Feet Pittsburgh
Move More Throughout The Day
Even when youre running short on time and cant squeeze in a full workout, adding small amounts of activity can chip away at body weight.
Non-exercise activity thermogenesis refers to the calories your body burns throughout the day by doing regular non-exercise activities like typing, gardening, walking or even fidgeting .
Its estimated that NEAT may account for up to 50% of the total number of calories you burn each day, though this number can vary quite a bit depending on your activity level .
Making a few modifications to your daily routine can bump up calorie burning to speed up weight loss with minimal effort.
Parking farther back in the parking lot, using the stairs instead of the elevator, taking a walk during your lunch break and stretching every 30 minutes are a few simple ways to add more movement to your day.
Summary Non-exercise activity thermogenesis can account for up to 50% of the total number of calories you burn each day. Simply moving more throughout the day can help you burn more calories to boost weight loss.
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How Much Weight Can You Safely Lose In A Week
Are you looking for a 7 day diet meal plan to lose 10 pounds? In this article, we are going to explore some of the best weight loss plan secrets and dietary changes as well as discuss if you can truly lose 10 pounds in a week.
Safe weight loss is one that involves losing 1 to 2 pounds a week. According to the CDC Center for Disease Control and Prevention not only is this safe, but it is also healthy and people who lose weight at this steady and gradual speed have a higher chance of keeping the weight off . In light of this, you can see that looking for a 7 day diet plan to lose 10 pounds would lead to unhealthy weight loss.
Is There Any Science To Back Up Intermittent Fasting
You bet! The health benefits of intermittent fasting go way beyond weight loss too.
According to Health.com and other scientific research, intermittent fasting has been shown to decrease the levels of LDL cholesterol in our bodies, increase fat metabolism and improve glucose intolerance.
N.B If you have an illness which requires your blood sugar levels to remain stable or you are a diabetic, for obvious reasons, you shouldnt do this.
For dinner, you can then eat a good, hearty meal. Again, make sure to stock up on protein, fats, fiber and slow-release carbohydrates.
Try these insanely tasty paleo dinner recipes ready in 10 minutes or less!
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What Else Do I Eat
Okay, lets look at additional foods I would eat in moderation to lose 10 pounds this month.
- Wheat or Rye Bread or Pita
Lean Meat, Fish, or Eggs
For the next 30 days, I would look at lean meats , fish, and eggs as ingredients or flavor enhancers, and not rely on them entirely as your main meal.
Lean meats, fish, and eggs provide some vitamins and minerals that can be harder for me to get from my foundation foods . In particular, they supply B vitamins and omega 3 fatty acids.
But, by limiting these foods and thinking of them more as flavor enhancers, Ill find it easier to keep my calories low.
There is a positive mental shift that occurs when you limit these foods.
For instance, when you eat eggs its natural to put buttered toast on your plate . If on the other hand, you start your day with oatmeal, its natural to add berries .
When you move to lunch, if you decide to have a chicken sandwich, you will likely require two pieces of bread, adding to your calorie intake. However, if you have a salad with chicken strips on top, you will be filling up on unlimited vegetables and keeping your calories very low.
Whole fats come from whole foods, like raw nuts, seeds, and avocados not oils, which only add calories.
Oils, including olive oil, are very high in calories with one tablespoon containing up to 120 calories.
Avoid Junk Food And Limit Sugar Intake To Lose Fat Quicker
To make sure and lose as much as 30 pounds in a month, you must avoid junk food and limit sugar consumption.
Many processed foods contain added sugar and high levels of saturated fat that can hamper the speed at which you lose weight. If you want to lose weight in a matter of 4 weeks, you need to ditch the junk food.
According to the University of Michigan, there is a proven link between fast food and individuals with a high body mass index. It was found that as fast food outlets in a community or country increased, so did cases of obesity.13
Reducing the number of sugary foods and sodas is an easy habit to get into to lose lots of pounds quickly and keep them off. Dr. Laura Martin on WebMD reports that limiting foods containing refined and processed sugars can help a person reach their target weight faster.14
Get Enough Sleep Every Night
Setting a regular sleep schedule and sticking to it may be another important factor for successful weight loss, especially if youre trying to lose 10 pounds in a month.
According to one small study, depriving nine men of sleep for a single night resulted in significant increases in hunger and levels of ghrelin, the hormone that stimulates appetite .
On the other hand, a study in 245 women found that improving sleep quality and squeezing in at least seven hours of sleep each night increased the likelihood of successful weight loss by 33% .
Try sleeping for at least 78 hours per night, setting a regular sleep schedule and minimizing distractions before bed to optimize your sleep cycle and reach your weight loss goals.
Summary While sleep deprivation can increase hunger, getting enough sleep can increase the likelihood of successful weight loss.
Secret #2 Skip Lunch And Try Intermittent Fasting
Lunch is actually a relatively new habit for us humans and was originally introduced in the 1600-1700s as a way to re-fuel after strenuous activity during the morning.
According to the History Magazine, the luncheon was almost exclusively eaten by upper class women until the early 19th century, and only consisted of small nibbles and bites.
The whole have a big lunch thing is incredibly new, and with our sedentary lifestyles, most of us probably dont fall into that strenuous exertion category.
Lunch really is only essential if youre exerting a ton of energy in the morning.
Instead, I ate a bigger breakfast.
Make sure to get a really good balanced breakfast, and watch your macro intakes .
Ideally, youll want a good dose of protein and healthy fats with a side of healthy, slow release carbs.
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How To Lose 10 Pounds In A Month: 14 Simple Steps
Reaching your weight loss goals can be a big challenge, regardless of how much weight you want to lose.
However, taking it one step at a time and making a few minor modifications to your diet and lifestyle can make weight loss much more manageable.
Here are 14 simple steps to drop 10 pounds in a single month.
Reassess Your Body’s Needs Regularly
“Keep track whether that’s every day, week or two to make sure you’re on track and if not go back over your plan of action and tweak it nothing’s set in stone and it has to work for you not someone else! If it’s not working, reassess other alternatives that do. There are many routes to the same destination. This doesn’t mean giving up on your goals, it means finding new ways to achieve them that works for you.” Eve Dawes, Certified Personal Trainer, NASM, founder of Fitness By Eve.
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Ways To Lose The Last 10 Pounds
The last few pounds have been scientifically proven to be the hardest. But if you follow this blueprint for success, your scale will start moving again.
The start of your diet couldnt have gone better you made smart swaps at meals and revved up your old exercise routine. But now that you have had some success and your weight-loss goal is in sight, the last few pounds just wont budge, no matter what you do.
Heres the problem: Thanks to a process called adaptive thermogenesis, your body has now learned to function efficiently on fewer calories, meaning that your metabolism has slowed. Studies, including one recently conducted at Laval University in Quebec, have found that when your body loses weight and goes through adaptive thermogenesis, it develops a resistance to fat loss.
But if youre ready to get that scale moving down again, there are little things you can do that will help. Ink these ideas into your master plan.
How To Lose 10 Pounds In A Month: 10 Ways To Slim Down
Searching for tips on how to lose 10 pounds in a month?
Perfect! Youve come to the right place.
In this article, Ill share 10 easy tips thatll help you lose 10 pounds in 1 month.
You just have to apply them into your routine for the next 30 days to lose 10 lbs.
Losing 10 pounds in 1 month is totally doable.
Yes, it sounds like a very short period to achieve your weight loss goal. But dont sweat.
4 weeks is plenty of time to drop 10 pounds of fat.
A the end of 30 days, youll be fitter and healthier. More importantly, youll look and feel amazing.
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Calorie Restriction And Exercise
A standard, healthy diet typically involves consuming around 2,000 calories per day. However, according to the Dietary Guidelines for Americans, healthy calorie consumption can range from 1,600 to 3,200 calories per day. The exact amount of calories you need are determined by factors like your age, sex and activity levels.
According to Harvard Health Publishing, reducing your daily calorie intake by 500 calories allows you to lose around a pound each week. Up to 1,000 calories less than usual can even be part of a healthy diet. However, there are limits to how low your calories can go. You shouldn’t consume less than 1,200 calories per day if you’re female or 1,500 calories per day if you’re male.
Restricting your calorie consumption means you can consume fewer calories, but still eat all of the same types of foods that you would normally. There’s no need to eliminate carbohydrates or fats from your diet, though it would be a good idea to eat less added sugars, saturated and trans fats, and .
However, healthy calorie restriction means that your weight loss will be capped at around 8 pounds per month . If you want to lose 10 pounds in a month, you’d likely need to increase your activity levels a bit too.
Harvard Health Publishing states that every 3,500 calories you burn will result in 1 pound of weight loss. If you were to do about 25 hours of moderate exercise or 15 hours of vigorous exercise in a month, you could potentially lose 10 pounds in a month without issue.
Is Working Out 30 Minutes A Day Enough To Lose Weight
Exercise is important when you want to lose weight. And according to the Office of Disease Presentation and Health Prevention, around 30 minutes of moderate activity five days a week will lead to weight loss . Notice how I said moderate! You dont have to completely exhaust yourself in order to lose weight. Taking a long walk with somebody you like, a short jog, or an active yoga class are all great options.
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Cut Out Sugary Drinks
Cutting out beverages like sodas and fruit juice is one effective way to lose weight, they offer little to no nutritional benefit, but instead are a huge source of sugar and have high amounts of calories.
They contribute to weight gain and increase your risk of diabetes.
According to Harvard research, sugary drinks make up 9% of the total calorie intake for both adults and children .
To illustrate how much sugar soda has, here is one popular sodas sugar content: one 12oz can of Coca-Cola contains 150 calories and 39 grams of sugar, which is equivalent to about ten teaspoons of sugar! . Ice cream only has 14 g of sugar per cup.
To keep to your daily calorie intake, switch out sugary drinks with non-sugar alternatives, like glasses of water.
Bonus tip: alcoholic beverages also have little nutrition and a lot of calories. For one, cocktails are usually alcohol mixed with sugary drinks. Booze also causes you to retain water weight.
A glass of wine now and again in moderation is fine, but when you are trying to slim down in a short period of time, its best to skip the booze and drink a glass of lemon water instead.
Can You Lose 20 Lbs In A Month
This is one of the questions that many physicians and dieticians have been asked more than often all over the world.
However, we would like to say that it is one of those cases that is possible but not advised by most people. This is because the state of your body also contributed greatly to the working of this diet.
It is possible to lose the 20 lbs in one month, but only if you allow yourself extreme discipline and a strict lifestyle that will then ensure that your body follows up to the needed expectations.
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Change Your Eating Habits To Quickly Lose Weight
To lose 30 pounds in a relatively short space of time, you need to change your eating habits.
Changing your eating habits on a 30-day diet plan for quick weight loss helps to lose weight safely and also maintain your ideal weight when youve reached your target.
One great habit that can help you lose a lot of weight effortlessly is to drink a glass of water before each meal. According to Dr. Arefa Cassobhoy on WebMD, drinking a 16-oz. glass of water 30 minutes before your meal can help lose extra body weight easier.4
You can also get into the habit of starting your day with protein to help lose more weight in a few weeks. The reason for consuming protein for breakfast is that it keeps you feeling fuller for longer and reduces the tendency to snack before lunchtime, which is essential if you are following a strict 30 days diet program.
For example, eggs are a great source of protein and make a great start to the day. In fact, they may not have as many calories in them as you might think. Also, lean meat, milk, or nuts are great protein sources that help to boost long-term weight loss.
Another way to lose weight quicker in 4 weeks or less is to be careful about when and why you eat. The Journal of Occupational and Environmental Medicine reported that people who tend to eat based on their emotions gain weight very quickly. The researchers suggested that people wanting to lose weight develop emotional strategies to deal with stress, anxiety, and worry.5