Top 20 Ways to Lose 10 Pounds in a Month

Hundreds of health gurus have come up with thousands of ways to try to get you to lose weight, motivate you to exercise more, and fool the body into shedding the pounds. But once you separate the good from the bad, and the bad from the downright dangerous, you’re left with a few golden nuggets that you can really put into place to start seeing results.

20 Ways to Lose 10 Pounds in a Month- and keep it off.

diet tip - portion sizes

1. Keep Portion Sizes Under Control

This is a big part of most diet plans, and goes against some of the large portions Americans have come to expect when they go out to eat. There have been various ways to describe how much food we should be eating. The palm of your hand is one way to portion out proteins and carbs, and the size of your fist works for baked potatoes and apples.

It seems like it would be easy enough to keep all-you-can-eat mentality confined to trips to Vegas, but more and more places these days are making it possible to stuff yourself. Endless shrimp offers, pizza buffets, and even unlimited refills on french fries are all readily available for most city dwellers. These are best avoided since the temptation to eat your money’s worth is often too strong.

Also keep in mind that the amount of food that the stomach can hold is roughly the size of two cupped hands. Try not to exceed that amount at any one sitting, and if you do near that size, try to do so at lunch when your digestive juices are at their strongest.

break unhealthy traditions

2. Break Away From Unhealthy Traditions

Cleaning your plate may have been something your mother told you to do because her mother told her to do it, but it can lead to dysfunctional eating behavior later in life if you can’t seem to leave food on your plate.

Some adages of the past like eating three square meals a day don’t work for everyone. You might be better off eating four or five meals throughout the day. There’s also new studies that debunk certain foods being good for you. Your parents may use a lot of bad fats in their cooking and baking. Changing their recipes to include these new findings is key.

If you come from a culture whose food consists of heavy, starchy foods, it might mean that you have to update them so they contain healthier ingredients. Many chefs out there have already put a new spin on traditional dishes so you can enjoy the flavor of your country without sacrificing your figure.

increase exercise

3. Increase the Amount of Exercise You Get

There are all sorts of fitness programs claiming that they have the way to get fit and lose weight. What they all have in common is that they’re getting it right to some degree. The important thing to take away from each of them is that you have to get the body moving more than it currently is. That means different things for different people.

If you currently lead a sedentary lifestyle, you don’t want to go zero to sixty overnight, or you’ll end up getting burned out. If you’re already pretty active you might want to consider amping things up and taking it to the next level if you’ve found that you’ve reached a plateau.

Another point to consider is that it doesn’t really matter what you do, or how much of it you do in any given day, but you’ll want to do it at least three times a week it’s strenuous, or every day if it’s walking or other light activities.

stop eating when you feel full

4. Stop Eating When You Feel Full

This might sound like one of the easiest things to do, but it turns out it’s not that easy for most. Due to emotional attachments to food, and bad eating habits, we often keep eating long after getting the signal from the body to stop.

In his book I Can Make You Thin, Paul McKenna outlines what he says is an effortless way to eat and lose weight, getting down to your natural and healthy weight. He also recommends eating when you’re hungry, eating what you want, and enjoying every mouthful. Sounds easy enough, right?

It’s interesting to stop for a second and realize that although these sound like simple steps that we should be doing naturally. Since many of us eat when we’re not hungry, keep eating when we’re full, and distract ourselves during mealtime with TV or work, it really makes our dysfunctions easier to see. Recognizing them is the first step to working on a fix.

don't buy the bad stuff

5. Don’t Buy the Bad Stuff

The point of purchase is the moment of truth. Most of the time you’ll end up eating things you buy, even if you regret buying them. They say don’t shop hungry, and that may have been enough back in the day. But now they’re put so much psychology into product packaging and positioning, as well as TV ads, even if you’re not hungry you might find yourself filling your basket with things you know aren’t good for you.

Once a piece of junk food has made it into your home, it will call to you to eat it until you do. And since most of these foods contain chemicals in them to make you overindulge and crave it even more, they can really throw a wrench in your weight loss gears. Remove the temptation by removing the opportunity to cheat and eat foods that you regret by not buying them in the first place.

Another step you should take is getting tempting items out of the house. A lot of times a well-meaning health expert will say just to clear out that food and replace it with healthy food. But if you don’t like wasting food this might be hard for you. You could take a free day and eat all of the food that you shouldn’t be eating, and then start your new diet and exercise program the next day.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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9 Comments

  1. James C says:

    As far as the scale goes, I think it’s best that you keep it near you at all times. My scale got broken last year and I never bought a new one to replace that. Before that I had a habit of weighing myself every morning and I knew exactly at how much weight I started my day, but then when I stopped weighing myself, I had no idea what I was doing to my body with the things that I was eating on a daily basis. I choose to use the scale every day, at least that’s the most effective way to lose weight and stay fit from my experience.

  2. Robert says:

    I’d probably solve half of my weight gain problem if I stop buying the bad stuffs when I go food shopping. It’s ridiculous that I’m acknowledging this problem and yet I still think about grabbing a bottle of coke later today. It’s so difficult to change a shopping habit that’s been formed over the course of couple of decades. If I were married I’d probably be more responsible, but then I’m not so I still eat like the idiot college boy I was in my twenties. I gotta make a conscious effort to stop buying so much garbage from now on.

  3. Abigail says:

    I tried eating small portions, you know, that strategy to eat 6 small portions instead of 3 full meals. I couldn’t do it. The stress.. the hunger.. I don’t know how others do it, but I surely couldn’t. Probably the better way is to control portion sizes and just try to keep the amount you eat in check. I tell you what though, if you can follow all the advice on this article, you could probably live an unnaturally long and healthy life 🙂 I’m just gonna shoot for one for now and go for the second one when I’ve successfully followed the first. One step at a time.

  4. Donna says:

    my problem is that I talk myself out of eating for the past 37 years, so now my Dr tells I need to eat more to loss weight? for years they have told me I eat to much now they are saying I need to eat more then once a day and I need to eat more meat, I am a fruit and veggie person. How do you undo 37 years of not eating much to try to eat something every 3 hours, I am a nervous wreck just thinking about food makes me what to scream. Yet I need to lose 40lbs to feel better. I just do not seem to get the need to eat more. I need gods help and lots of will power to do this.

  5. Lauren says:

    #2 and 13 are super important in my opinion. it’s crucial to remember to approach your weight loss as a combination of habits that promote your overall health. That’s what worked for me, and it’s why so many weight loss attempts fail. In fact, check out the following article that does a fantastic job of explaining the key factors in a successful and long-term weight loss strategy: fatfreeme.net/big5

  6. Dana says:

    Try the thrive 8 week experience! Results are amazing!

  7. Cheryl says:

    Hi,

    When you’re looking to slim down, look no further than the mighty smoothie.

    These super-simple weight-loss smoothies pack protein and flavor, so you won’t feel deprived. Let’s get sipping.

    Spinach and Avocado Smoothies, makes 2 servings

    1 avocado, pitted

    1 cup fresh spinach

    1 large ripe banana

    1 tablespoon natural peanut butter

    1 cup milk

    Handful of ice cubes

    Blend all ingredients in a blender on high speed until very smooth.

    *Read more about Weight Loss Smoothies at http://fullnomore.com/smoothies-to-lose-weight

  8. Jennie says:

    I used to be slim in my high school days, but since college I have been gaining weight, so much so, that I now look bad, and everyone around is commenting on my weight. I did try some weight loss programs but honestly could not stick to any for too long, none of them showed results anyway, and my problem is not solved a bit. Please, please can anyone suggest me a good way to lose weight? Thanks in advance.

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