Yes. That's me in that picture. The photo on the left was taken on 5th of May, 2018. The one on the right - 5th of June, 2018. I've lost 10 pounds in a month without going to any extremes. I'm living a balanced life, I feel more energetic than ever and I still eat what I love to eat. I thought it's a good idea to show you how to lose 10 pounds a month because I've actually done it.
Do You Have a Desk Job? Me Too!
For the last 4 years, I was a full-time student. But, I was also waitressing 20-30 hours a week. That means that 20-30 hours a week I had to move around and stay fairly physically active. While I was always overweight, the part-time job did help to keep my weight 22 lbs lower than before. In my late school years (age 16-19) I was about the size of what I was a month ago (187 lbs).
Anyway, the reason I went back to where I used to be was that I started freelancing from home. That meant that there was no reason to go and stay on feet 20-30 hours a week. I was sitting most of the time and gained all the weight back. Like for most of you, my concern was the time. I wanted to lose weight but do it efficiently without having to think about it all the time. I'm sure some of you can relate.
How to Lose 10 Pounds a Month
All of us are on different journeys. Thus, what worked for me might not necessarily work for you, depending on where you are on that journey. Take your time, try out different things and listen to your body. Get scales, track your progress. Take measurements of your waist, thighs, butt, and arms. You want to try changing your lifestyle and see how your body reacts. Finding a happy medium where you're losing weight and yet living your life in a way that makes you comfortable is important. Why? Anything else, where you constantly feel out of balance, is simply not sustainable. You'll lose the weight but it'll come back. Trust me, that happened to me before. Anyway, let's get into the changes I've made to lose 10 pounds a month.
1. Keep Moving
If you have a desk job, you need to go for walks. Every day. You have this body for a reason. Use it. You'll feel more energetic and burn calories. The Ministry of Health, Labour, and Welfare of Japan recommend doing at least 8,000 steps a day to stay healthy. While it might not always be possible, make sure you use your body. Cycle, do some yoga, just get up and walk around the room, jump a little, have fun!
2. How to Work Out
During the month I've been actively working out twice a week. Although, I did do some exercises at home here and there when I felt like it. I did a lot of cardio during my workout sessions.
That's how these sessions would look like:
10-15 minutes of cardio
- 1-2 minutes of cardio
Repeat 3-4 times
2-3 minutes break
- 1-2 minutes of cardio
Repeat 3-4 times
10 minutes of cardio
You want the workout to be intense. My pulse stays above 135 at all times and goes up to 165, especially when I'm doing cardio. It's not supposed to be easy. You want to put all your energy into it for those 60-80 minutes so that your body keeps on burning those calories even after the workout. Do remember that I did work out before as well. So, I do have a good amount of muscles, which is the reason why I'm mostly concentrating on doing more cardio. Always focus on building more muscle as well as doing cardio to make sure you're burning fat. Building muscles will raise your basal metabolic rate. Don't be afraid to do more motion exercises. Especially if your main concern is burning fat.
What I Recommend
For exercises I took inspiration from Bikini Body Workout Guide. I like the fact that this program concentrates on saving your time and still achieving the results. The idea behind the program is that you build muscle and burn fat. A workout session is only around 45 minutes but you work your butt off. But, they are effective mostly because you're burning calories even after the workout. You will need dumbbells, resistance bands, foam rollers and a bench though. That might not be ideal if you don't have access to the gym. But, the guide comes with many extras. You get the videos that show how to exactly do the exercises. Also, there is a nutrition, and extra workout guide just for the glutes. A supplement list too. You can check it out here.
If you don't have access to the gym, want to exercise at home and enjoy yoga, I recommend Yoga Burn. I do their workouts at home whenever I want that extra workout. I sweat, but I also feel liberated. Both workouts offer 100% money back guarantee in case you're not happy with your results. That's quite important because you never know what works best for you. But, it doesn't mean you shouldn't try out different things to figure that out.
Anyone can do a bit of yoga at home - to strengthen muscles and feel strong. 🙂
3. Don't Eat 2 Hours After the Workout
This is the time when you truly want your body to go into the fat reserves and start using them for energy. You might feel very hungry because your blood glucose levels are low. But, let your body use fat to increase glucose concentration in blood. Otherwise, it would use the sugars from food to do that. Our bodies are smart and tend to use reserves that are easiest to reach. But, we don't want that! We want it to go straight for the fat!
4. Drink Plenty of Water
Studies show that drinking cold water increases metabolism. Why? Mostly because your body has to heat up the water and thus spend the energy on doing that. According to how much you weigh, you'll need to drink a different amount of water. Anyway, for every 1 kg (2.2 lbs) of your body mass, drink 30 ml (1.0 oz) of water. The colder, the better. Just don't get ill!
5. What to Eat to Lose Weight
Nutrition is important when it comes to losing weight. But, I don't think you need a strict diet to get where you want to get. The basics are simple - eat whole foods. Make sure you eat carbs too. Especially if you're the type of person who craves for fries, pizza or other foods that are full of them.
When I eat my main focus is to always have some salad, grilled meat and some carbs. Here is an example of my dinner plate the other day. It wasn't all I ate but more on that later. Anyway, eat! Yes, you can cut on your calories significantly and starve yourself for a month. But, is it maintainable in the long run? Also, our bodies are great at adjusting to smaller intakes, so your basal metabolism will eventually slow down. Later, if you come back to your normal habits, you'll gain all the weight back. Thus, my advice. Eat whole foods, eat salad, and if you feel like eating a pizza, do so, but only once a week. Not every day.
6. What Made the Biggest Difference for Me
About 3 weeks ago my boyfriend and I started reading about intermittent fasting. The idea behind intermittent fasting is that you spend more time not eating rather than eating. At first we used to fast 16 hours a days, now I do about 19. Why? I eat when I'm hungry. When you're not eating for a longer period of time, your insulin levels go down. Since insulin actually inhibits lipolysis, our bodies have higher chance breaking down fats.
The way I see it is pretty simple. There are two ways our bodies store energy. First, as glycogen in liver and muscles. The second way - as fat. As long as you eat your body will keep on turning the glucose into glycogen. As long as your reserves in liver are full, that's exactly what your body will want to use to get energy. Why? Because it's easier. We want to put our body in a state where it's pushed to use fats. Simple as that.
Why Intermittent Fasting is Great
I actually don't feel very hungry in the mornings and I like drinking coffee. It suppresses appetite and I have more energy to work. I don't know about you, but I'm one of those people who gets very sleepy after eating. Intermittent fasting works for me because I can eat as much as I want when I am eating. I don't restrict myself with portions but simply eat until I'm full. It's important to eat as much as you want to keep your calorie intake high. Otherwise, your body will start adjusting, and your basal metabolic rate will become lower.
7. Have Your Last Meal Before 7-8 PM
I really started noticing body weight changes when I started having my last meal at 7 pm. Studies show that people who eat earlier rather than later consume fewer calories. That's mostly the reason why we lose weight. I feel like it also depends on what type of body you have. For me, not eating after 7 pm has done wonders so far. I also noticed that it's working better with my digestion. I don't have as many problems as I used to. I'm sure those who often suffer from bloating will understand.
Here is how to lose 10 pounds a month. I hope you found this article useful. Feel free to comment to let me know about your own journeys. What worked for you? How did you lose weight? How are you losing weight? Comment below and don't forget to push those share buttons below.