Table Of Contents
- How to lose 10 kgs in 1 month
- 1- Cut out extra calories
- 10 Ways to Cut 500 Calories a Day
- Use smaller plates (Important)
- 2-Fill up on lean protein and produce
- THE 10 BEST PROTEINS FOR WEIGHT LOSS
- Yes you can lose 10 kgs in 1 month keep reading
- 3-Decrease your carbohydrate intake
- Here are 5 easy ways to reduce your carb intake.
- 4-Limit snacking
- 5-Fill up on water.
- 6-Supporting Weight Loss with Physical Activity
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Most of us may ask the same questions can i lose 10 kgs in 1 month? or even how can i lose 1 kgs in 1 month?
If you asked this questions well you are in the right place keep reading .
Ultimately you have to burn more calories than you take but you might be thinking HOW?
The following steps is from experts.(1)
1- Cut out extra calories
The most basic way to lose weight is to slash calories.
That’s Diet 101. But how many do you really have to cut or burn to see results?
You can drop a pound a week by trimming 500 calories each day.
(Calories burned are based on a 150-pound woman.)
In fact, do a couple of swaps a day and you can drop 10 pounds in 5 weeks! .
But how can i cut calories? Well check this :
10 Ways to Cut 500 Calories a Day
Tap your foot
Your skinnier friends are probably fidgets, who burn up to 350 calories a day just by tapping their feet or being restless.
Try it for a few days.
Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).
In fact, do a couple of swaps a day and you can drop 10 pounds in 5 weeks!.(2)
Don’t eat in front of the TV
You’ll eat up to 288 calories more,
According to research from the University of Massachusetts.
Instead, eat at the table, and trade 1 hour of TV for a casual walk. Together, that’s 527 calories burned.
Limit salad toppings
A big salad might seem healthy,
But all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons, and vinaigrette can add lots of calories.
Save 500 or more calories by having just one topping,
Adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms), and using half the dressing.
Use smaller plates (Important)
these step is the most important to lose weight generally.
Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25% less—and save up to 500 calories.
You won’t feel any less full, either, researchers say.
Skinny up cocktails
Syrups, sour mix, sugary fruit juices, and creamy additions turn drinks into desserts: an indulgent Mudslide can have more than 800 calories.
Order drinks mixed with club soda, tonic water, cranberry juice, or a squeeze of citrus; or try distilled liquors on the rocks. You’ll save up to 800 calories.
Eat less pasta
One cup of pasta is just 220 calories. But typical dinner portions at restaurants can be as much as 480% larger than that 1 cup, according to New York University research.
That’s 1,056 calories. Even if you eat 2 whole cups of noodles, you’ll still save 616 calories.
Don’t clean your plate
Leave 25% of your food on the plate at every meal, says weight-loss expert James O. Hill, PhD, author of The Step Diet. Save what’s remaining as leftovers for a yummy lunch the next day.
If you normally eat 2,000 calories or more each day, you’ll cut 500 calories.
Nix that smoothie a day
A large 32-ounce smoothie can have 800 or more calories.
That really adds up if you’re having on-the-go breakfast several times a week.
Instead, try a filling lower-calorie starter of oatmeal with brown sugar and banana slices, and a cup of black coffee. You’ll save 518 calories.
Get enough sleep
A lack of shut-eye can make you snack, new research from the University of Chicago shows.(3)
People who got only 5 1/2 hours of sleep noshed more during the day.
Snooze more and save about 1,087 calories.
Kick the soda habit
A 12-ounce soft drink has about 150 to 180 calories.
If you down two or three a day, you’re getting lots of extra calories.
Quench your thirst with water and save as many as 540 calories.
2-Fill up on lean protein and produce
Both protein and produce (fruits and vegetables) are low in calories and high in many nutrients.
Together, they make a great combination for weight loss.
Give me examples,Well
THE 10 BEST PROTEINS FOR WEIGHT LOSS
A 3 oz. cooked chicken breast contains only 142 calories and 3 grams of fat,
But packs a whopping 26 grams of protein — more than half of the day’s recommended allowance.
But the go-to protein can be a fail on the taste front. (Our casual poll on the taste of plain breast elicited answers ranging from “air you cut with a knife” to “wet sock.”)
The good news: With just a little creativity, you can make it a savory post-gym dinner or an impressive date-night meal.
Lower that eyebrow you’re raising.
Ostrich meat is the rising star of the grill.
While it’s technically red and has the rich taste of beef, it has less fat than turkey or chicken.
A four-ounce patty contains nearly 30 grams of the muscle building nutrient and just six grams of fat.
Plus, one serving has 200 percent of the daily recommended allowance of vitamin B-12.(4)
This exotic meat can also help whittle your middle:
Ostrich contains 55 milligrams of choline, one of these essential nutrient for fat loss.
And it’s not as hard to find as it sounds—ostrich is increasingly available in supermarkets around the country.
Lean and protein-rich, turkey is no longer an automatic substitute for red meat–this bird deserves props on its own.
A quarter-pound turkey burger patty contains 140 calories, 16 grams of protein and eight grams of fat.
Additionally, turkey is rich in DHA omega-3 acids—18 mg per serving, the highest on this list—
which has been shown to boost brain function, improve your mood and turn off fat genes, preventing fat cells from growing in size.
Just make sure you buy white meat only; dark contains too much fat. And know that you’re doing your health a double solid by grilling at home: Restaurant versions can be packed with fatty add-ins to increase flavor.
Not your problem, since it’s going straight from the grill to your plate.
Eggs might just be the easiest, cheapest and most versatile way to up your protein intake.
Beyond easily upping your daily protein count, each 85-calorie eggs packs a solid 7 grams of the muscle-builder!
Eggs also boost your health: They’re loaded with amino acids, antioxidants, and iron.
Don’t just reach for the whites, though; the yolks boast a fat-fighting nutrient called holiness, so opting for whole eggs can actually help you trim down.
When you’re shopping for eggs, pay attention to the labels.
You should be buying organic, when possible.
These are certified by the USDA and are free from antibiotics, vaccines, and hormones. As for color, that’s your call.
The difference in color just varies based on the type of chicken—they both have the same nutritional value, says Molly Morgan, RD, a board certified sports specialist dietitian based in upstate New York.
Beans are good for more than just your heart.
They’re loaded with proteins, antioxidants, vitamins and minerals that can benefit your brain and muscles, too. Not to mention, they digest very slowly, which can help you feel fuller, longer, and fuel weight loss efforts without causing feelings of deprivation.
Look for easy-to-use, pre-cooked BPA-free varieties that come in a pouch or a box.
Add them to soups and salads or mix them with brown rice and steamed vegetables to create a hearty—yet healthy—dinner. Big into snacking? Mix black beans with some salsa and corn, and serve with some whole grain crackers (just make sure they are one of our go-to healthy crackers for weight loss) in place of your favorite packaged dip.
Yes you can lose 10 kgs in 1 month keep reading
Yogurt may be one of your key allies in weight-loss efforts.
A study printed in the Journal of Nutrition found that probiotics like the ones found in creamy, delicious yogurt helped obese women lose nearly twice the weight compared to those who did not consume probiotics.
Both sets of subjects were on low-calorie diets, but after 12 weeks, the probiotic poppers lost an average of 9.7 pounds, while those on placebos lost only 5.7.
Bonus: the subjects who were given the good bacteria continued to lose weight even after an additional 12 weeks, an average of 11.5 pounds to be accurate!
The group that didn’t get the probiotic boost? They maintained their 5.7-pound initial loss but didn’t trim down further.
The good bacteria in probiotics can help ramp up your metabolism and improve your immune system, but it pays to be picky about your sources.
Yogurt’s a great way to get a.m. protein and probiotics, but to get the healthiest yogurt you’ll have to read labels; most are packed with added sugars that exceed their protein levels.
The highest-protein fruit, guava packs more than 4 grams per cup, along with 9 grams of fiber and only 112 calories.
With 600 percent of your DV of Vitamin C per cup — the equivalent of more than seven medium oranges! — the tropical fruit should merengue its way into your shopping cart ASAP.
It’s enough to make Popeye do a spit take:
Despite their wimpy reputation, a cup of green peas contains eight times the protein of a cup of spinach.
And with almost 100 percent of your daily value of vitamin C in a single cup, they’ll help keep your immune system up to snuff.
Layer them into a mason jar salad or add them to an omelet to boost eggs’ satiating power.(5)
Think of each almond as a natural weight-loss pill.
Combined with a calorie-restricted diet,
Consuming a little more than a quarter-cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oil—after just two weeks!
For optimal results,
Eat your daily serving before you hit the gym.
Almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts, a study printed in The Journal of the International Society of Sports Nutrition found.
Cashews are a good source of protein, phosphorus, magnesium, calcium and copper, and shouldn’t be overlooked as one of your go-to nuts.
Magnesium boasts a myriad of health benefits such as helping your body relieve various conditions like constipation, insomnia, headaches and muscle cramps, as well as regulating the immune system and supporting brain function.
They also contain a good amount of biotin, which will help keep your locks shiny and lustrous.(7)
3-Decrease your carbohydrate intake
Cutting back on carbohydrates can have major benefits for your health.
Many studies have shown that low-carb diets can help you lose weight
Here are 5 easy ways to reduce your carb intake.
Choose Low-Carb Snacks
Carbs can add up quickly in snack foods such as chips, pretzels and crackers.
These types of foods are also not very satisfying.
One study found women felt fuller and ate 100 fewer calories at dinner when they ate a high-protein snack, compared to a low-protein one .
Having a low-carb snack that contains protein is the best strategy when hunger strikes between meals.
Here are a few healthy snacks that contain less than 5 grams of digestible (net) carbs per 1-oz (28-gram) serving and also some protein:
- Almonds: 6 grams of carbs, 3 of which are fiber.
- Peanuts: 6 grams of carbs, 2 of which are fiber.
- Macadamia nuts: 4 grams of carbs, 2 of which are fiber.
- Hazelnuts: 5 grams of carbs, 3 of which are fiber.
- Pecans: 4 grams of carbs, 3 of which are fiber.
- Walnuts: 4 grams of carbs, 2 of which are fiber.
- Cheese: Less than 1 gram of carbs.
Eliminate Sugar-Sweetened Drinks
Sugar-sweetened beverages are very unhealthy.
They’re high in added sugar, which is linked to an increased risk of insulin resistance, type 2 diabetes and obesity when consumed in excess .
A 12-ounce (354-ml) can of sugary soda contains 38 grams of carbs, and a 12-ounce sweetened iced tea has 36 grams of carbs. These come entirely from sugar
If you want to eat fewer carbs, avoiding sugar-sweetened beverages should be one of the first things you do.
Try adding some lemon or lime to club soda or iced tea If you want to drink something refreshing with a taste.
If needed, use a small amount of low-calorie sweetener.
Stop Drinking Fruit Juice
Unlike whole fruit, fruit juice contains little to no fiber and is full of sugar.
Although it provides some vitamins and minerals, it’s no better than sugar-sweetened beverages in terms of sugar and carbs. This is true even for 100% fruit juice .
For instance, 12 oz (354 ml) of 100% apple juice contains 48 grams of carbs, most of which is sugar .
It’s best to avoid juice completely. Instead, try flavoring your water by adding a slice of orange or lemon.
Eggs are an ideal breakfast when you’re trying to cut back on carbs.
For starters, each egg contains less than 1 gram of carbs. They’re also a great source of high-quality protein, which can help you feel full for hours and eat fewer calories during the rest of the day
What’s more, eggs are extremely versatile and can be prepared in many ways, including hard-boiling for an on-the-go breakfast.
Eat Healthy High-Protein Foods
Eating a good protein source at every meal can make it easier to cut back on carbs, and it’s particularly important if you’re trying to lose weight.
Protein triggers the release of the “fullness hormone” reduces hunger, helps fight food cravings and protects muscle mass during weight loss .
Protein also has a much higher thermic value compared to fat or carbs, meaning your body’s metabolic rate increases more when digesting and metabolizing it .
Make sure to include at least one serving from this list of high-protein, low-carb foods at each meal:
- Cottage Cheese.
- Greek Yogurt.
Having an occasional snack can be a part of a nutritious weight loss diet. However, too much snacking can lead to weight gain. Be careful of how much you snack as you try to lose weight.
- If you want to lose weight quickly, try to limit snacking as much as you can. These extra calories can slow your weight loss.
- If you do include a snack, keep the calories under 100 per snack.
- In addition, only snack if you’re truly hungry and need a snack, or need an energy boost before or after an intense workout.
- Examples of low calorie, nutritious snacks include a small piece of fruit, an individual low-fat greek yogurt, 1 oz of mixed nuts or a hard boiled egg.
3 Tips to Help You limit Snacking
Time your meals out
Studies show us that from a biochemical perspective, when we are trying to maintain our weight or lose weight, stabilizing blood sugar by eating every 3-4 hours is key.
When you skip meals it can cause you to become overly hungry and eat too much at your next meal and when you snack throughout the day you can lose track of your calories and your constantly releasing insulin – which is no good.
The only time you would eat throughout the day would be when you are trying to gain weight. So plan your snack between the long gap from lunch to dinner.(6)
Treat Your Snack Like a Meal
When we’re in snack mode, we typically ignore standard eating practices, like sitting at a table — instead we’re standing in the kitchen, or talking while we dig into that bag of chips or whatever.
Admit it, you’ve done it too. By not consciously acknowledging what you’re consuming, it can ultimately lead to OVER eating.
If you actually take the time to put your snack on a plate, sit down and enjoy it like a meal, you’re going to savor what you’re eating that much more. You’ll also be more likely to feel satisfied.
Know the calories
In general, tracking your snack calories will be important.
For some of us who are in maintenance mode we will be allotting roughly 300 – 400 calories for a snack.
For those of us who are in weight loss mode we will be allotting roughly 200 calories for a snack. Make sure that you have a bunch of snacks at the ready that meet your desired calorie requirements.
5-Fill up on water.
Drinking about 16 ounces of water 30 minutes before meals can help with weight loss for obese adults, new research suggests.
The results of the small study need to be confirmed in bigger trials, though, say the researchers from the University of Birmingham in the U.K.
The study team recruited 84 obese adult volunteers through their doctors.
Everyone received a weight-management consultation that covered lifestyle changes, better diet choices, and the benefits of more exercise.
Then the researchers randomly split the participants into two groups.
They asked one group of 41 volunteers to drink 500 milliliters (about 16 ounces) of water half an hour before meals. Sparkling water, carbonated drinks, or sweetened drinks were not allowed.
The other 43 participants were just advised to imagine they were full before eating.
After being tracked for 12 weeks, with a phone consultation after 2 weeks, the water-before-meals group lost an average of 2.87 pounds more than those who just imagined being full.
People who loaded up on water before all three main meals a day lost an average of 9.48 pounds. Doing that just once a day, or not at all, resulted in an average loss of 1.76 pounds.
The findings are published in the journal Obesity.
“The beauty of these findings is in the simplicity.
Just drinking a pint of water, three times a day, before your main meals may help reduce your weight,” says Dr. Helen Parretti, one of the study authors, in a statement.
“When combined with brief instructions on how to increase your amount of physical activity and get on a healthy diet,
This seems to help people to achieve some extra weight loss at a moderate and healthy rate. It’s something that doesn’t take much work to integrate into our busy everyday lives.”
6-Supporting Weight Loss with Physical Activity
It is recommended that all adults should aim for at least 30 minutes of moderate-intensity physical activity on at least five days of the week.
However, if you are overweight or obese and are aiming to lose weight, if possible you should try to do around 60-90 minutes on at least five days of the week.
Experts recommend vigorous intensity activity is best to lose weight but few people can maintain this for long.
Moderate physical activity includes: brisk walking, jogging, dancing, swimming, badminton, tennis, etc. In addition, try to do more in your daily routines.
For example, use stairs instead of lifts, walk or cycle to work or school, etc.
Avoid sitting for too long in front of the television or a computer screen.
Take regular breaks whilst working.
The good news is that you don’t have to do this physical activity all in one chunk. You can break it up into blocks of 10-15 minutes.
Tip: build your exercise levels up gradually. If you are not used to physical activity, try starting with a 30-minute brisk walk every day and then building up from there.
- Eat 2-3 times a day and avoid snacking
- Drink at least ½ liter of water first thing in the morning and another 1.5 liters before lunch
- Eat fewer grains and more vegetables(8)
- Cut out sugar. It not only makes us fat and wrinkly, but it also makes us hungrier too
- Get slimmer while you sleep – aim for eight hours a night as we actually burn more fat when we’re sleeping.