Do you want to lose 10 pounds? Losing 10 pounds may seem to to be a daunting challenge, but it is entirely doable.
It's all about taking things one day at a time and making small changes to your lifestyle that will make losing weight easier.
In this article, I'll share some weight-loss tips that have helped people lose 10 pounds or more. I'll also answer frequently asked questions like, "What should I eat to lose 10 pounds?" as well as 'how long does it take to lose ten pounds?' Let’s get started.
Eat More Fiber. Fiber is an essential component of a healthy diet, and high-fiber foods may be the best foods for weight loss. In fact, a large body of research indicates that fibre consumption is a strong predictor of weight loss success.
Fiber can be found in a variety of whole foods, including vegetables, whole grains, nuts, and seeds. Fiber is extremely filling, which makes high fiber meals ideal for keeping you feeling full and satisfied between regularly scheduled meals. Fiber does not provide calories in the same way as other foods, because it largely passes through. A solid Meal Plan like our BodyRock Meal Plan Bundle, will be built around great tasting, quick prep meals that are loaded with fiber. Keeping you feeling full and satisfied so that we can avoid mindless snacking and over eating is crucial for weight loss success.
The BodyRock Meal Plan Bundle.
As a result, foods high in fibre help you feel full without adding too many calories. So, if you like to eat a lot of food, fibre is your friend. Vegetables that are not starchy are high in fibre and low in calories. Including these foods in your meals can help to bulk up your meals without adding a lot of calories.
If you have trouble getting enough fiber-rich vegetables in your diet, try making a healthy smoothie.
Consume More Protein. Protein-rich foods are also good for losing weight. Protein, like fibre, is filling. When you combine protein and fibre in one meal, you will be surprised at how satisfied you will feel. Furthermore, digestion of protein uses more calories than digestive process of other macronutrients.
Animal-based protein foods that are good for you include: lean free-range chicken, lean turkey, fish, eggs.
You don't have to eat meat to get your protein in. Plant-based foods contain protein as well (we also have a Plant-Based meal plan for our vegan and vegetarian friends).
Plant-based protein foods that are good for you include; nuts, seeds, beans, legumes.
Refined sugars, refined grains, fried foods, and ultra-processed foods should be avoided. Sugary desserts, chips, and pre-packaged pastries may never seem to satisfy you. This is for a good reason. Refined sugar and grains are high in calories while being low in fibre. As a result, you will feel hungry even if you eat high-calorie snacks like donuts.
The food companies have created great tasting food ‘products’ that have been engineered to be taste-addictive while never filling you up - creating a bottomless consumer that will continue to generate profits. Meanwhile, our society is now 80% overweight or obese, and the life expectancy is dropping, and the quality of life is decreasing.
What we are trying to do here is to get people off processed foods and onto a program of eating real foods. Real foods can be just as tasty and satisfying, and they will actually fill you up. Thats the purpose of our Meal Plans. Until we can get you eating real food - until we can make sure that you are actually full, and satisfied, until you are eating the right balance of foods to support your weight loss goals - be that 10 pounds or 100+, until you break the cycle and cut back on eating processed foods, the honest truth is that losing any amount of weight is going to be extremely challenging. This is not to say that you can’t still enjoy your favourite treat meals in moderation, we aim for a 80/20 split between eating great tasting ‘real’ food and eating more processed options. We aren’t asking you to join a nutrition cult and eat lawn clippings and wild berries - but to lose weight, you have to start eating more real food.
Consuming fewer ultra-processed foods is part of clean eating. Foods that have been ultra-processed are high in sugar, contain unrecognisable ingredients, and are nutritionally deficient. They are frequently high in calories and sugar (even savoury salty ones).
Not only are ultra-processed foods high in calories, but they also consume fewer calories during digestion. Why? Because many processed foods are easier for your body to digest so they require far fewer calories to break down.
Workout for 10-15 minutes per day. Exercise does not have to take hours, it doesn’t even have to take 20 minutes. Recent studies have shown that 10 minutes of a workout program like our 30 day Beginner Bootcamp workout series is more effective than a 45 minute long jog. Our workouts are complete, full body routines that you can stream on any device, and take between 10-15 minutes to complete.
A shot from our 30 day Beginner Bootcamp.
Our beginner level workouts are specifically designed to help beginners burn fat, lean out and develop athletic looking lean muscle tone - all in just 10-15 minutes per day. It doesn’t matter if you haven’t exercised in years or even decades, our 30 day Beginner Bootcamp is the perfect place to get back into a daily fitness habit, at a level of intensity that beginners can handle. You can check out our 30 day Beginner Bootcamp on our fitness streaming service BodyRockPlus.com (for a limited time we are offering a full year of unlimited access for just $69 with code: NY22).
For those who are short on time, we have ‘Quick HIIT’ workouts that are 6-10 minutes each on BodyRockPlus.com that are another excellent option. HIIT workouts can help you increase your metabolism, burn fat, and tone your body in a short period of time. They can even be done without the use of weights.
Increase Water intake to lose weight. Water is an essential nutrient, which means that our bodies require it to survive. Unfortunately, many people do not get enough water on a daily basis. Water is essential not only for our survival but also for our weight loss efforts.
Chronic dehydration has been linked to slower fat metabolism. Drinking water between meals is another important aspect of mindful eating. Drinking water between bites allows you to slow down and pay attention to your hunger cues. Drinking water with your meals rather than sugary drinks will help you lose weight. Water is the ideal zero-calorie beverage!
Boost Your Metabolism. Foods that can aid in metabolism activation include:
Green tea. Green tea has been shown in studies to be an effective weight loss beverage. Women who drank green tea lost more weight than women who did not, according to one study. In addition, a review of the outcome of several studies found that green tea appears to aid in weight loss.
Apple Cider Vinegar. According to some studies, apple cider vinegar may help with weight loss. Including apple cider vinegar and apple cider vinegar recipes in a healthy diet is a good way to lose weight. Drinking too much apple cider vinegar, on the other hand, can cause tooth erosion. So, don't go overboard.
Foods High in Capsaicin. According to research, capsaicin may increase metabolism. Peppers and pepper-containing condiments are examples of capsaicin-rich foods. Capsaicin is found in cayenne peppers, jalapenos, and tabasco sauce.
Whole Foods. As previously stated, whole foods require more energy to digest than ultra-processed foods. Increase your intake of the following whole foods; whole grains, seeds and nuts, vegetables and fruits, plant based proteins and lean meats. ‘Whole’ or ‘Clean’ foods don’t come in boxes, wrappers, cans or plastics (with the exception of basic packaging) and they tend to be one ingredient. You use whole foods as ingredients - they don’t contain ingredients.
Mindful eating entails slowing down and allowing your body to recognise when you are full. Putting your fork down between bites is a simple way to incorporate mindful eating into your life. Then, before you begin preparing your next bite, take a sip of water. Many of us are scooping up our next bite while still chewing on the previous one. Stop everything and enjoy the flavours in the food you're eating. This sounds basic, but it’s huge. You are not shovelling coal into a furnace, you are eating.
Is it Possible to Lose 10 Pounds in a Month? It is possible to lose 10 pounds in a month, but you will lose water weight as well as fat. Still, if you maintain a healthy eating plan and exercise habits, you can expect to lose 10 pounds in 4-6 weeks.
How Long Does It Take to Lose 10 Pounds? A healthy and realistic weight loss goal is 1-2 pounds per week. This is a realistic expectation. During your weight loss journey, you may lose more or less weight each week. At this rate, you can lose up to ten pounds in one to one and a half months.
Summary Losing 10 pounds is entirely possible, but when and how quickly you do so is dependent on a variety of factors. According to the Centers for Disease Control and Prevention (CDC) guidelines, a healthy weight loss rate of 1 to 2 pounds per week is the recommended pace for safely losing weight. As a result, aiming for 4 to 8 pounds of weight loss per month is not only achievable, but also healthy.
To lose 10 pounds of fat, do the following:
Consume foods high in fibre and protein.
Reduce your intake of refined sugar, refined grains, fried foods, and ultra-processed foods.
Do 10-15 minutes of exercise designed to shed fat. Consider incorporating or 30 day Beginner Bootcamp as your daily fitness routine. Consume plenty of water.
Meal Plans are not restrictive diets. Meal Plans support you in eating foods that will keep you feeling full and satisfied. They make sure that you are getting enough fiber and protein so that you are not over eating. They provide grocery lists and quick prep recipes so that you can save time and money in the kitchen all while fully supporting your fitness and weight loss goals. A good meal plan provides the structure, organization and guidance to get you where you want to go faster than if you were trying to figure all of complexities of healthy nutrition yourself.
I hope that this article helped you. If you like our vibe here at BodyRock, and you are looking for a fitness company to get behind you as a beginner, that’s what’s we do. Come and give our Beginner Bootcamp a try, we’d love to have you as part of our fitfam.