Losing weight can be a daunting task, but with the right plan and dedication, it is possible to achieve your desired weight. Knowing your basal metabolic rate (BMR) and setting goals are key to success. Additionally, making small changes to your daily routine, such as eating slowly and increasing your fiber intake, can help you reach your weight loss goals quickly and easily. Here are 14 simple steps to help you lose 10 kg of weight in a single month.1.Calculate your BMR: Your basal metabolic rate (BMR) is the amount of energy (in the form of calories) the body needs to function while resting for 24 hours.
Knowing your personal BMR can help you create a smarter strategy for weight loss. 2.Set goals: Set realistic goals for yourself. For example, if you want to lose 10 kg of weight, set a goal of losing 1-1.5 kg per week. 3.Avoid buying unhealthy foods: Avoid buying foods rich in carbohydrates so as not to be tempted to eat them.
Preparing your own food ensures you can make the right choices. 4.Exercise regularly: A study of 2,834 people found that burning 400 or 600 calories five times a week doing cardiovascular exercise resulted in an average weight loss of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively.5.Eat whole grains: A study of 24 overweight and obese adults showed that eating more whole grains had, on average, less belly fat than those who ate more refined grains.6.Drink water before meals: A study of 30 women reported that drinking 16.9 fl oz (500 ml) of water before a meal decreased the number of calories consumed by 13% compared to a control group.7.Eat slowly: Eating slowly increases the levels of certain hormones in the body responsible for promoting satiety and decreases calorie intake by an average of 10%.8.Increase fiber intake: Increasing daily fiber intake by 14 grams without making any other dietary changes was associated with a 10% decrease in calorie intake and 1.9 kg (4.2 pounds) of weight loss over four months.9.Get enough sleep: A study conducted on 20 teenagers found that eating a protein-rich breakfast increased satiety and decreased levels of certain hunger-stimulating hormones.10. Do resistance training: A study of 94 people showed that resistance training preserved fat-free mass and metabolism after weight loss, helping to maximize the amount of calories burned throughout the day.11. Try intermittent fasting: Some research shows that intermittent fasting can be a powerful tool for weight loss and can be just as effective as calorie restriction.12. Eat protein-rich foods: Eating protein-rich foods increases satiety and decreases levels of certain hunger-stimulating hormones.13. Increase vegetable consumption: Every 3.5 ounces (100 grams) increases in daily vegetables consumption was associated with a weight loss of 1.1 pounds (0.5 kg) for six months.14. Take supplements: Taking supplements such as omega-3 fatty acids, probiotics, and green tea extract can help support your weight loss efforts.
