Losing ten pounds in a month in a healthy way can boost your self-confidence and lead you down a path toward a healthier lifestyle. With the right mindset, it is entirely possible to lose the desired weight and start feeling good about your body as soon as possible.
Steps
Method 1 of 3: Eating Less
Step 1. Decrease caloric intake
Consuming fewer calories is one of the best ways to lose weight. By decreasing caloric intake by 500∼1,000 cal{displaystyle 500\yes 1,000 {text{cal}}}
, você perderá aproximadamente 450∼900 g{displaystyle 450\sim 900 {text{g}}}
por semana, dependendo do peso e do consumo atuais. Unindo esse passo à realização de atividades físicas, isso pode ajudá-lo a perder 5 kg{displaystyle 5 {text{kg}}}
em apenas um mês.
- A quantidade mínima de calorias necessária para a sobrevivência é igual a 1.200{displaystyle 1.200}
- Consulte um médico ou nutricionista e converse sobre opções sadias de diminuir a sua ingestão calórica.
no caso das mulheres e 1.800{displaystyle 1.800}
no caso dos homens. Evite consumir menos do que a quantidade mínima necessária, a fim de perder peso de forma saudável e sustentável.
Step 2. Count how many calories you have been consuming each day
This can help you plan meals on a daily basis to determine if goals are being met. Whenever you eat something, read the product label to see how many calories it has and write that value on your phone or in a nutrition diary.
If you are unsure about the nutritional composition of a food, look it up on the internet. For example, you could search for "calories in a serving of brown rice" or "how many calories is in an apple?"
Step 3. Replace high-calorie foods such as processed meats with fruits and vegetables
This replacement is a simple way to reduce the amount of calories consumed daily. Also, eating these foods will make your body healthier overall.
-
Peaches, oranges and grapefruit have less than 70 cal{displaystyle 70 {text{cal}}}
- Tomates, uma porção de 180 ml{displaystyle 180 {text{ml}}}
- Alimentos hipercalóricos a serem evitados incluem sorvete, queijo, manteiga de amendoim, batatas fritas, pão branco e batatas chips.
de vagens e 240 ml{displaystyle 240 {text{ml}}}
de brócolis possuem apenas 25 cal{displaystyle 25 {text{cal}}}
Step 4. Prepare meals at home to control caloric intake
When eating in restaurants, it is more difficult to choose healthy and low-calorie options. By preparing all meals at home, you can carefully measure the amount of calories present in each one.
Step 5. Plan meals in advance to eliminate the likelihood of slipping
When dieting, having to make immediate decisions about what you are going to eat can lead to bad decisions, and planning ahead can do away with that risk.
- Every night, make a list of what you plan to eat for the next day: breakfast, lunch, dinner, and snacks between meals.
- To save time, prepare meals in advance and store them in the refrigerator until ready to eat.
Step 6. Avoid high-calorie beverages such as sodas and personalized coffees
Liquid calories don't leave the body as satiated as a conventional meal, so it's easy to overdo it. Eliminating these beverages from your diet can help you minimize your caloric intake. Replace them with liquids such as water, tea or tonic water.
If you drink coffee daily, stick to black coffee. Avoid the more elaborate ones, which are full of fat and sugar
Step 7. Drink a glass of water before each meal to fill you up more quickly
It's difficult to minimize your daily caloric intake if you're still hungry after every meal. One way to prevent this from happening is to drink a full glass of water before you even start eating. When you put water in your stomach, you will feel full sooner and will soon eat less.
Method 2 of 3: Exercising More
Step 1. Exercise daily for an hour
While it's possible to lose weight by eating less, it's a good idea to include physical activity in your daily routine. They help you lose weight faster and keep you balanced.
-
If you don't have a full hour to set aside throughout the day, try dividing that amount into two sessions of 30{displaystyle 30}
minutos. Pode ser mais fácil completar 30{displaystyle 30}
minutos de exercícios pela manhã e 30{displaystyle 30}
minutos no fim da tarde ou à noite.
- Associe-se a uma academia ou faça aulas de algum treino para se motivar mais aos exercícios.
Step 2. Have a daily goal to burn through exercise
Burn 500 cal{displaystyle 500 {text{cal}}}
adicionais todos os dias o ajudará a perder 450 g{displaystyle 450 {text{g}}}
de peso toda semana. Esse peso, combinado com o que já está sendo perdido pela menor ingestão calórica, o preparará para perder 5 cm{displaystyle 5 {text{cm}}}
ao longo do mês.
Step 3. Do intense aerobic activities to increase your caloric burn
How do you intend to lose 5 kg{displaystyle 5 {text{kg}}}
em um mês, será necessário praticar exercícios de alta intensidade para queimar muitas calorias. Apesar de que os mais moderados, como caminhar e nadar, sejam úteis para esse propósito, exercícios intensos o ajudam a queimar mais calorias em menos tempo. Algumas das opções a se experimentar incluem:
- Corrida;
- Ciclismo;
- Trilhas;
- Pular corda;
- Dança aeróbica.
Step 4. Include physical activities in your daily life to burn even more calories
Look for ways to include moderate activities in the routine, such as using the stairs in the office instead of the elevator. Being more active during the day can help you reach your daily goal of burning 500 cal{displaystyle 500 {text{cal}}}
adicionais.
- Se mora perto do trabalho, caminhe ou pedale até lá em vez de usar o carro.
- Tenha por objetivo fazer uma caminhada de 30{displaystyle 30}
minutos diariamente em seu horário de almoço.
Step 5. Do weight training if you want to develop your muscles while losing weight
These exercises don't burn as many calories as aerobics, but they can help you build your body's muscles. If that is your desire, divide your workouts between weight training and cardiovascular exercises, but always keep in mind that you may need to eat less due to less caloric burn.
Lifting weights and doing push-ups are some of the weight training activities you can try
Method 3 of 3: Monitoring Progress
Step 1. Write down in a nutritional diary what you eat throughout the day
Remembering how many calories were consumed each day can be difficult. That's why using a diary can be so helpful - you can check it out at the end of the day and add up how many calories you've consumed to see if you're on the right track. Whenever eating something, write it down in the diary along with the amount of calories it represents.
- This journal doesn't have to be physical. You can keep these notes in notes on mobile or with a specific app.
- Some apps at your disposal are MyFitnessPal and Lifesum.
Step 2. Write down how many calories you've burned with exercise
As with the foods you've been eating, it's a good idea to write down how many calories you've burned with your daily workouts. That way you'll know if you're eliminating enough to lose weight. Over time, if you realize that eating less and exercising has not reached a daily deficit of 1,000 cal{displaystyle 1,000 {text{cal}}}
, você saberá que deve mudar a rotina.
- Para descobrir quantas calorias têm sido queimadas com os treinos, escreva quais exercícios têm sido feitos e durante quanto tempo, a fim de que a calculadora calórica estipule um valor mais aproximado.
- Você pode encontrar uma calculadora de exercícios aqui.
Step 3. Weigh yourself when you wake up every day
Since you want to lose weight in a short amount of time, it's important to keep an eye on this progress. Weighing yourself daily will give you a more accurate idea of whether you need to eat less and exercise more.