Combining exercise with a reduced-calorie diet can help you drop 10 pounds in 30 days. The Centers for Disease Control and Prevention (CDC) suggests losing up to 2 pounds weekly -- which is about 8 pounds in 30 days -- is safe and effective. Although you can aim to lose 10 pounds in 30 days, following the CDC recommendation will help you keep lost weight off long term. For each pound you lose, a 3,500-calorie deficit is required.
Exercise aerobically at least four hours each week – as recommended by a 2009 review published in “Medicine and Science in Sports and Exercise" -- to lose 10 pounds in 30 days. This could break down to exercising aerobically at least 42 minutes six days weekly or one hour four days per week. Choose from high-calorie-burning workouts, such as running, jogging, biking, swimming, rowing, cross-country skiing or using an elliptical machine.
Add resistance training to the mix to improve your chances of losing 10 pounds in 30 days and burn unwanted body fat. Weight train at least three days weekly, since that regimen was effective for weight and fat loss in overweight subjects who completed a weight-loss study published in 2010 in “Diabetes Care.” Work all your major muscle groups, including your legs, butt, abdomen, back, shoulders, chest, biceps and triceps. Try squats, lunges, calf raises, situps, pushups, chest presses, bent-over reverse flyes, military presses, biceps curls and triceps extensions. Allow at least one day between resistance-training workouts to let your muscles recover.
Combine a high-protein diet with your regular exercise regimen to control your calorie intake, burn fat and repair your muscle fibers while losing 10 pounds in 30 days. Subjects who participated in the 2010 study published in “Diabetes Care” ate high-protein diets during their resistance-training program to optimize weight and fat loss. Participants consumed 33 percent of their calorie intake from protein, which is 132 grams daily when eating a reduced-calorie diet containing 1,600 calories per day. Choose protein-rich foods, such as low-fat dairy foods, egg whites, lean meats, poultry, seafood, soy products, legumes, nuts and seeds.
Get at least seven hours of sleep each night to effectively lose 10 pounds in 30 days. A study published in 2012 in “Obesity” found that sleeping more than seven hours nightly increases the likelihood you’ll lose weight by 33 percent. A good night’s sleep is also important when you’re working out regularly because it aids in post-exercise muscle recovery, and leaves you feeling refreshed and ready for your next workout.
Tips & Warnings
- Skip your workout at least one day per week to let your body recover.
- Talk with your doctor before beginning a new exercise program.
- Centers for Disease Control and Prevention: Losing Weight
- Medicine and Science in Sports and Exercise: American College of Sports Medicine Position Stand. Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults
- Diabetes Care: A High-Protein Diet with Resistance Exercise Training Improves Weight Loss and Body Composition in Overweight and Obese Patients with Type 2 Diabetes
- Obesity: Relationship Between Sleep Quality and Quantity and Weight Loss in Women Participating in a Weight-Loss Intervention Trial
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