When summer is about to approach, losing 10 pounds will most definitely help get you ready for the beach. Weight loss occurs when you burn off more calories than you eat. To lose 10 pounds in 30 days, you need to reduce dietary caloric intake and increase your body’s efficiency in using these calories.
Here are 5 effective changes you can make in your lifestyle that can help fulfill your diet resolution:
1. Wake Yourself up with Some Exercise
When you wake up from a night of sleep, your body temperature and energy level tend to be low, and your metabolism is also very slow. Doing some stretching, abs crunches, or some light aerobics for 10 minutes first thing every morning can help warm up your body and turn up your metabolic rate for more efficient calorie use. Some studies also show that 10 minutes of morning exercise can reduce your triglyceride level and help suppress your appetite.
2. Eat a Nutritious Breakfast
Skipping your morning meal tells your body that it is still fasting, and makes it more likely to store everything you eat rather than converting food to energy. You are also more likely to overeat later on in the day if don’t eat breakfast. Eating a 400 to 600 calorie breakfast consisting of whole grains, egg or dairy and a serving of fruit can help satisfied your appetite, prevent you from overeating other meals, and keep your body energized with a load of nutrition.
3. Snack on Diet Friendly Foods
A nonfat yogurt, fruit, or a couple of pistachios or almonds in between your meals keeps your metabolic rate high and prevents fat storage. These foods are also great for weight loss. Yogurt accelerates the passing of food in your bowel. Fruits are low in calories, and high in fiber, vitamins and minerals. Nuts give you a good dose of healthy fats and vitamins, which not only help satisfy your cravings, but also enable better absorption of other nutrients.
4. Keep Exercise on Your Daily To-Do List
Both aerobics and strength training exercises are indispensable if you want to lose weight. Aerobics are the most efficient exercises for calorie burning and raising your metabolism. A 40 minute session of strenuous aerobics, like running or dancing, can help you burn off more than 400 calories. Weight training is important for muscle building. Increased muscle mass raises your basal metabolic rate so that you burn more calories even at rest. To lose 10 pounds in 30 days, you should do aerobics at least 30 minutes per day for 5 days a week, and intermix them with a couple of 20 minute weight training sessions.
5. Smarter Food Preparation
Reduce your calorie intake by eliminating excess oil, salt and sugar used in food preparation. Opt for steamed, grilled or baked foods rather than fried or stewed. Use natural herbs to enhance taste instead of indulging on salt. Avoid heavy sauces, gravy and dressing. They are full of fat, salt and sugar, and are enemies when it comes to weight loss.
Losing 10 pounds in 30 days may look daunting, but understanding how you body works and following these tips can help you achieve that goal happily and safely.