To lose 10 pounds in a single month, Shape recommends burning between 1,000 to 1,200 calories every day through a healthy mixture of controlled diet and exercise. A single pound of fat is equal to 3,500 calories, which means it is necessary to burn a total of 35,000 calories in a month to lose a full 10 pounds.
According to Shape, a weight loss goal of 10 pounds in a month is ambitious, but obtainable. It is recommended to keep a food and diary journal during this time to have a detailed record of all calories consumed through food and burned through exercise. This cuts out the guesswork and ensures that figures are not approximated. It is essential to understand that calorie control must be exact to achieve a weight loss goal. A diet and exercise journal also provides visibility into poor habits, such as unnecessary snacking and any sluggish days at the gym.
Shape advises incorporating moderate exercise into a person's schedule five to six days per week. Activities such as kickboxing and running burn a lot of calories in a short period of time. Results vary for each individual according to her age, current weight and workout intensity.
Eating smaller portions is a great way to cut excess calories each day. A healthy dieter can enjoy many of the foods they love, just in smaller quantities. The key is to eliminate processed foods that contain empty calories. Empty calories are calories with no nutritional value. The diet should include healthy snacks, fresh vegetables and fruit, such as: carrots, celery, broccoli, blueberries, raspberries and avocado, in moderation.
Prevention magazine reminds dieters to drink lots of water, because hunger can often be confused for thirst. A dieter should drink a large glass of water, and wait about 10 minutes, before deciding if they are legitimately hungry. Prevention magazine says that a dieter should eliminate sugar from their diet, including sugary drinks like soda as well. Water with a splash of lemon juice makes a healthier, no-calorie refreshment.
A lot of little changes make weight-loss goals achievable in no time. Small changes include parking further away in a parking lot and taking the stairs instead of the elevator. To speed up weight loss, a dieter can add regular exercise into their daily routine. Prevention magazine confirms that walking aids in weight loss. A 20-minute walk everyday helps burn a few extra calories, tone muscles and reduce stress.