With spring here, both men and women begin to think about shedding a few pounds. For men, there are several ways to get after this goal. here are 6 strategies to help you lose 10 pounds in 30 days.
If you are serious about the task, you need to realize that not everyone is successful through the same means. So, know that your chances of succeeding depend on a few factors:
- How much weight you have to lose.
- Your existing lifestyle habits.
- Your personal preferences.
The closer you are to your ideal weight, the harder it is to keep losing fat at an accelerated pace. Consider mixing things up, and try a few of these strategies to crack your unique weight loss code.
1) Go Low Carb
Dr. Atkins was right: Low-carbohydrate diets do work. By reducing the carbs in your diet, you force your body to burn fat for fuel. You sustain this appetite-suppressing process known as dietary ketosis, by feasting on satisfying amounts of protein, fat and low-glycemic-index vegetables while losing weight quickly, explains WebMD.
2) Schedule a Cheat Day
No matter which diet you follow on the other six days, give yourself one guilt-free reward day a week. The psychological relief squashes feelings of deprivation, and a day of high-calorie eating revs up your metabolism. Men’s Health points to a study in which men who doubled their caloric intake in a day “increased their metabolism by 9 percent in the 24-hour period that followed.” That is a very solid boost and a faster metabolism increases calorie burn.
3) Add More Greens
Reach your goal weight quickly by eating as many low-carb green vegetables as you can at every meal. Turn to leafy greens, broccoli, celery and cucumbers. The high fiber and high water content helps to fill you up, and they keep your bowels moving.
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4) Try Intermittent Fasting
The most effective intermittent fasting schedule for quick weight loss is the alternate-day or up/down fasting plan. Consume one-fifth of your normal caloric intake on your down, or fasting, day (typically 400 to 500 calories), and eat whatever you like on the up day. On average, dieters lose about two and a half pounds per week on this plan, based on Dr. James Johnson’s findings, creator of the UpDayDownDay Diet.
5) Eat More Good Fat to Lose Fat
Fat digests slowly, leaving you feeling satisfied for a longer period of time so you eat less overall. By ensuring that you get enough good monounsaturated and polyunsaturated fats every day, you not only lower your risk for heart disease, you help prevent belly fat, reports Fitness Magazine. Enjoy healthy amounts of olive and coconut oils, nuts and seeds, avocados, wild-caught fish, and grass-fed beef.
6) Pick Up the Pace
Swap your endurance run or hour-long stationary bike ride for short bursts of high-intensity interval training, advises Men’s Fitness. Sprint or pedal at your fastest pace for a minute, rest a minute, and repeat. This revs up your metabolism and keeps your body burning fat long after your session is over.
Stay Off the Scale!
Contrary to what our cover picture would have you believe, stay off the scale! Don’t weigh yourself until the end of the month. Stick with whatever plan you adopt, and use photos, body fat calipers or a tape measure to track your progress. This helps keep discouragement and impatience at bay and morale and motivation high.