(Updated 17th September 2021)
It is common for individuals nowadays to want to lose weight, but without the proper guidance and support, for many people, weight loss is a perpetual goal.
Everyone wants to look as good as possible, and that is why there are hundreds of different weight loss programs and diets that are scattered about.
But with so many options, how do you know where to turn? With the help of these few tips, you can quickly reduce your weight, losing as much as 10 kilograms in 30 days, and get healthier as well.
How To Lose 10 Kilograms in 30 Days
1. Know what you eat
Whatever you eat, make sure that you know what it is. Is it excessively fattening or does it include lots of carbohydrates? Keeping track of your diet is very important if you wish to lose weight.
If you keep on eating whatever you want, you will certainly not be able to lose weight. You must make sure to avoid foods which add to the fat that is already stored in your body (you already likely know the ones – fast foods, junk foods and typically, anything packaged!). What you need is protein, and to get it, it is essential for you to make sure that you know what you eat so document it in a journal and reflect on where you can improve.
2. Avoid junk foods
Junk foods are one of the primary reasons why people put on weight over time. If you want to lose weight, you must avoid junk foods at all costs, it’s that simple. However, permanently avoiding junk foods is something that people often struggle with. It is important for you to let your taste buds flow at times because the only way to accept temptation is to yield to it.
There is nothing wrong with a treat once per week – don’t rid yourself of a little piece of joy every so often. Allowing yourself one “cheat meal” per week is a great way to stick to your healthy eating over the longer term. You can eat junk foods once a week, but make sure that you control the quantity.
Without this step, it is virtually impossible for you to lose weight quickly within a given timeframe. Exercising is very important. However, you are not going for bodybuilding, but instead, you should be focusing on a balanced a weight loss routine… Plenty of cardio, some resistance training to build lean muscle mass and of course, consistency (3+ workouts per week).
4. Drinking as much water as possible
Our body relies on water to function. It’s important for exercise as well, and one of the great benefits of drinking water is that it can help to offset hunger and cravings. Next time you feel hungry or like going for a snack, grab a glass of water! What you will likely find is that you can stave off feelings of hunger for 30 or more minutes after drinking a glass of water. This is a great way to prolong the time between meals and stretch yourself out.
5. Reduce sugar intake
Sugar is an easy and fast source of energy for the body, so it gets used first. You really want your body using those fat stores for energy, however it will prioritise gaining energy from sugar first. In addition, any sugar that will not be used in your body for energy gets turned into stored fat; therefore if you limit it, you will be a huge step closer to your goal to lose 10 kilograms of weight in 30 days.
6. Get enough sleep
Experts have revealed that hormones which trigger appetite for our bodies become very active if you do not have enough sleep. This often causes individuals to eat more and therefore gain a lot of weight over time. Getting enough rest also helps you to have higher energy levels during the day and to feel like exercising. It’s a snowball effect!
7. Hit the treadmill
Running is the healthiest way of losing weight. It keeps your body energised, builds stamina and significantly increases the calorie burning process within your body. If you can’t run due to sore joints, go for a brisk walk – anything is better than nothing!
And if you can’t get to a gym, outside jogging is great for weight loss.
For people who want to lose weight the quickest way possible, you really can’t go past running as part of your weight loss program. Many people run on a treadmill as it is a great way to know how many calories that they have burned!
Use the tips above to lose 10 kilograms in one month and most of all, here’s to a healthier, happier you!