fitness, Health

7 Tips for losing 10 pounds in one month

8. Toss in a snack.

Eating less at every meal–and eliminating white foods–will leave you hungry at odd times of the day. I ate a protein bar for a mid-afternoon snack: simple, convenient, and easy to eat on the go.

Remember, snacking with a purpose is smart. Snacking just to snack is not.

9. Burn about 500 extra calories a day.

Note I said “extra.” If you already work out, those calories are already factored into your daily routine and result in your current weight. So you’ll need to burn more calories.

How? That’s up to you. But keep in mind that, unless you’re a high intensity workout fool, you’ll need to work out for at least an hour to burn that many calories. Walking at a brisk 3.5 mph only burns, depending on your weight, between 300 and 400 calories an hour.

Cycling is my favorite exercise for burning calories: If I average between 16 and 18 mph and toss in some decent hills, I can easily burn 700 to 800 calories an hour.

What you do is up to you–but you need to do it. Burning an extra 500 calories a day–as long as you don’t increase your calorie intake–will knock off about 4 pounds by the end of the month. And you’ll be less likely to overeat because you won’t want to spoil the hard work you put in.

There are plenty of exercise calculators you can use. Pick one, pick some activities, and get to work.

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