How to Reduce Body Weight to 10 kilos in Two Months Time
Regardless of how much weight you want to lose, achieving your weight loss goals can be difficult.
Taking it one step at a time and making a few simple dietary and lifestyle changes, on the other hand, can make weight loss much more doable.
You can safely drop up to 10 pounds (4.5 kg) in one month by making a few modest changes to your daily routine, allowing you to reach your weight loss goals fast and simply.
Here are 14 easy ways to losing 10 pounds in a two month.
1. Increase your cardio activity.
Aerobic exercise, commonly known as cardio, is a sort of physical activity that raises your heart rate and strengthens your heart and lungs while burning calories.
One of the most efficient ways to swiftly increase weight loss is to incorporate cardio into your programme.
In fact, combining 40 minutes of cardio three times per week with a weight loss programme reduced body weight by 9% over a six-month period in 141 obese individuals, according to one study.
Another 10-month trial indicated that exercising for 400 or 600 calories five times per week resulted in average weight loss of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively.
Try to get in at least 20–40 minutes of cardio each day, or 150–300 minutes per week, for the best benefits .
Walking, jogging, boxing, cycling, and swimming are just a few examples of aerobic exercises that might help you lose weight quickly.
2. Reduce your intake of refined carbohydrates.
Another simple strategy to improve the quality of your food and lose weight is to cut down on carbs.
It’s especially important to limit your intake of refined carbohydrates, which are carbs stripped of their nutrients and fiber during processing.
Refined carbohydrates are heavy in calories and low in nutrients, and they’re easily absorbed into your system, leading blood sugar rises and increased hunger
A diet high in refined grains has been linked to a higher body weight than a diet rich in healthy whole grains, according to studies.
3. Begin to track your calorie intake.
To lose weight, you must burn more calories than you ingest, either through calorie restriction or increased daily physical activity.
Calorie counting can help you stay on track and become more aware of how your food affects your weight loss.
Weight loss regimens that included calorie monitoring resulted in an average of 7.3 pounds (3.3 kg) greater weight loss per year than those that didn’t, according to a study of 37 research involving over 16,000 people.
Keep in mind, however, that calorie restriction alone is not considered a long-term weight-loss approach, so combine it with other dietary and lifestyle changes.
Using an app or a food journal to track your intake is a smart place to start.
4. Better Beverage Options
Choosing healthier beverages, in addition to modifying your main courses, is another simple strategy to significantly increase weight reduction.
Soda, juice, and energy drinks are frequently high in sugar and calories, which can lead to weight gain over time.
Water, on the other hand, might make you feel full and temporarily stimulate your metabolism, allowing you to consume less calories and lose weight faster.
Drinking 16.9 fluid ounces (500 ml) of water before a meal reduced the number of calories consumed by 13% as compared to a control group in a study of 24 overweight and obese people.
Another small research of 14 persons revealed that consuming 16.9 fluid ounces (500 ml) of water for 30–40 minutes improved metabolism by 30%, somewhat boosting the quantity of calories expended for a short period of time.
Cut away high-calorie, sweetened beverages and drink 34–68 fluid ounces (1–2 litres) of water throughout the day to boost weight loss.
5. Slow down your eating
Slowing down and concentrating on enjoying your food while listening to your body is a good way to reduce consumption and increase feelings of fullness.
For example, eating slowly reduced calorie intake by 10% on average, increased water consumption, and resulted in greater sensations of fullness than eating quickly, according to a study of 30 women (10Trusted Source).
Another study found that eating slowly boosted the amounts of hormones in the body that promote satiety (11Trusted Source).
Smaller bits, plenty of water with your meal, and less external distractions can all help you eat more slowly and lose weight.
6. Increase the amount of fibre in your diet.
Fiber is a nutrient that passes through your body undigested, assisting in blood sugar stabilisation, slowing stomach emptying, and keeping you feeling fuller for longer.
Fiber has been shown in numerous studies to have a significant impact on weight loss.
According to one study, increasing daily fiber intake by 14 grammes without making any other dietary modifications led to a 10% reduction in calorie consumption and a weight loss of 4.2 pounds (1.9 kg) over four months.
Over a 20-month period, another study of 252 women revealed that each gramme of dietary fibre consumed was connected to a 0.5-pound (0.25-kg) decrease in body weight.
To improve your health and weight loss, consume as least 25–38 grammes of fibre per day from fruits, vegetables, legumes, and whole grains (15Trusted Source).
7. Breakfast with a lot of protein
Having a healthy, high-protein breakfast to start your day is a terrific way to keep on track with your weight loss objectives.
Increasing your protein intake can aid weight loss by curbing your hunger and lowering your calorie intake.
Increased protein consumption to 30% of calories reduced daily intake by 441 calories and body weight by 10.8 pounds (4.9 kg) in a short 12-week trial of 19 participants.
Another research of 20 adolescent females discovered that having a high-protein breakfast boosted feelings of fullness and decreased levels of hunger-stimulating hormones.
Furthermore, a higher protein consumption has been linked to a reduction in body weight and belly fat over time in several studies.
Oats, yoghurt, eggs, cottage cheese, and peanut butter are just a few of the high-protein breakfast items you can eat.
8. Every Night, Get Enough Sleep
Setting and sticking to a regular sleep schedule is another key component for weight loss success, especially if you’re trying to drop 10 pounds in a month.
According to one tiny study, depriving nine men of sleep for one night resulted in considerable increases in hunger and ghrelin, the appetite-stimulating hormone.
In contrast, a study of 245 women revealed that enhancing sleep quality and getting at least seven hours of sleep each night raised the likelihood of weight loss success by 33%.
To maximise your sleep cycle and achieve your weight loss objectives, try sleeping for at least 7–8 hours every night, keeping a consistent sleep schedule, and limiting distractions before bed.
9. Try Resistance Exercise.
Resistance training is a sort of physical activity in which you work against a force in order to build muscle and strength.
Resistance training, in addition to the various health benefits it provides, may help to increase metabolism, making weight loss even simpler.
Resistance training protected fat-free muscle and metabolism after weight loss, according to a 94-person study, which helped maximise the number of calories expended throughout the day.
Another research of 61 persons found that resistance training for nine months increased the number of calories burnt at rest daily by an average of 5%.
Two simple and efficient strategies to begin resistance training and improve weight reduction are to use gym equipment or practise bodyweight exercises at home.
10. Practice Intermittent Fasting
Intermittent fasting entails cycling between eating and fasting phases, with fasts lasting 16–24 hours on average.
It can help you lose weight by reducing the amount of food you eat by restricting the amount of time you eat.
In fact, some evidence suggests that intermittent fasting might be an efficient weight-loss method, possibly even more so than calorie restriction.
Furthermore, a research of 11 healthy adults indicated that fasting for a brief period of time boosted the number of calories burnt at rest considerably.
It may also raise levels of human growth hormone (HGH), a key hormone that has been found to promote fat loss and maintain lean body mass.
Intermittent fasting can be done in a variety of ways. Choosing an 8–10-hour window to reduce food consumption each day is a frequent practise.
Find a method that suits your needs and timetable.
11. Veggies are a must-have.
Vegetables are nutrient-dense, providing plenty of vitamins, minerals, antioxidants, and fibre for a low calorie count.
According to one study, every 3.5-ounce (100-gram) increase in daily vegetable consumption was linked to a weight loss of 1.1 pounds (0.5 kg) over six months.
Another big assessment of 17 research including over 500,000 people discovered that those who ate the most veggies had a 17% decreased risk of becoming overweight or obese.
Many other studies have linked increasing fibre intake from fiber-rich foods like vegetables to a reduction in both calorie intake and body weight.
Add an extra serving or two of vegetables to side dishes, salads, sandwiches, and snacks to boost your veggie intake.
12. Sauces and condiments are optional.
Adding a slew of toppings to your favourite dishes can rapidly transform a nutritious dinner into a calorie bomb.
A single tablespoon (13 grammes) of mayonnaise, for example, can have upwards of 90 calories, while a one-tablespoon (15-gram) portion of ranch dressing has a whopping 73 calories.
Other popular sauces and condiments that can quickly add up calories include teriyaki sauce, sour cream, peanut butter, and maple syrup.
Using standard calorie calculations, you may estimate that reducing just one serving of these high-calorie condiments from your daily diet could result in a nine-pound weight loss over the course of a year.
When paired with other approaches, this can help you lose weight quickly.
Instead, use herbs and spices to season your food to reduce calorie consumption and increase weight loss.
Replace sauces and condiments with low-calorie alternatives such as hot sauce, mustard, or horseradish.
13. Exercises with High Intensity Interval Training (HIIT)
HIIT (high-intensity interval training) is a type of exercise that alternates between short bursts of action and brief rest intervals to keep your heart rate elevated and help you lose weight faster.
Adding high-intensity interval training (HIIT) to your workout programme can help you lose 10 pounds in a month.
One research of nine males compared the benefits of HIIT to running, bike, and weight training, finding that a 30-minute HIIT exercise burnt 25–30% more calories than the other activities.
Another study found that males who completed high-intensity interval training (HIIT) for 20 minutes three times per week lost 4.4 pounds (2 kg) of body fat and 17% of belly fat in 12 weeks without making any other adjustments.
Jumping jacks, squats, push-ups, and burpees are some of the additional activities you may incorporate into your HIIT workouts.
14. Increase Your Movement Throughout the Day
Even if you don’t have time for a complete workout, adding modest amounts of activity to your daily routine might help you lose weight.
NEAT stands for non-exercise activity thermogenesis, which refers to the calories burned throughout the day by doing things like typing, gardening, walking, or even fidgeting (35Trusted Source).
NEAT is thought to account for up to 50% of the total number of calories you burn each day, though this number varies greatly depending on your level of activity (36Trusted Source).
Making a few changes to your regular routine can help you burn more calories and lose weight faster with less effort.
Adding additional movement to your day can be as simple as parking further back in the parking lot, taking the stairs instead of the elevator, taking a stroll during your lunch break, and stretching every 30 minutes.
