Aggressive Fat Loss: Lose 10 Pounds in a Month
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In our fast-paced modern world, there isn’t always time to slowly and carefully manage your weight. If you need to lose 10 pounds in a month for an upcoming wedding, graduation or another important event, you probably won’t have time for lengthy diet and exercise plans. You need a plan that is quick and effective so you can shed the pounds quickly. Intense fat loss diets are challenging to follow for any significant length of time because they restrict your calorie intake so much. However, if you implement one of these aggressive diet plans for just 28 days, it could make all the difference when it comes to getting back into your skinny jeans again. To lose 10 pounds in a month through dieting and exercise sounds almost impossible, but by combining a low-carbohydrate diet with high intensity interval training (HIIT), you can achieve this result fairly easily. Keep reading to find out how…
A Step-By-Step Guide to Losing 10 Pounds in a Month
If you want to lose 10 pounds in a month, you will have to eat a low-calorie diet for 5 days followed by two days of a high-calorie diet, and then complete each week with two days of rest and recovery. This eating schedule is designed to help you lose fat more quickly than you would by following a more moderate eating plan. On each of the low-calorie days, you should consume about 1,000 calories, and on the high-calorie days, you should consume about 2,500 calories. This difference in calorie intake will cause your body to tap into your fat stores, causing you to lose weight at a faster rate. You can also boost your fat loss by adding in some HIIT exercise on the high-calorie days.
5 days of low carb dieting
If you want to lose 10 pounds in a month, you’ll need to start by reducing your carbohydrate intake for 5 days. To do this, you can follow a low-carbohydrate eating plan, such as the Atkins diet. During these 5 days, you should remove all unnecessary carbohydrates from your diet. This includes starchy vegetables, grains and legumes. You can also eat lots of protein-rich foods like fish, eggs, meat and dairy products to help you reduce your overall carbohydrate intake. You should aim to consume between 10 and 20 grams of carbohydrates each day during this period. This low amount of carbohydrate intake will cause your body to enter a state called ketosis, where it begins to use fat stores as an alternative source of energy. This will help you lose a significant amount of weight during these 5 days. However, you should also follow a healthy plan, such as this low-carb diet plan for beginners, in order to ensure you don’t put any strain on your body.
2 days of high protein dieting
After 5 days of low carbohydrate eating, you can reduce your calorie intake even further by eating high protein foods for 2 days. For example, you can follow a high protein diet plan, such as the Atkins 40 diet. During these days, you should aim to consume an even higher amount of protein than you would on a normal low-carbohydrate diet. You should aim to consume about 30% of your daily calories from protein when following a high protein diet. This higher protein intake will cause your body to produce ketones even more quickly than on a low-carb diet. This will help you to shed more fat, which will make it easier to achieve your 10 pound weight loss goal. However, you should also make sure you’re not eating too much protein, as this can actually make it harder to lose weight.
2 days of HIIT exercise
After 2 days of eating high protein foods, you can start to boost your calorie intake again by exercising at high intensity for 2 days. For example, you can perform HIIT exercise, such as sprint intervals, for 2 days. This type of exercise has been shown to significantly boost someone’s metabolic rate, causing them to burn more calories even when they’re not exercising. During these 2 days, you should perform high intensity interval exercises for about 30 minutes per day. This should be enough to significantly boost your metabolism, helping you to burn more calories and lose weight even faster. These 2 days of HIIT exercise will take you even closer to your goal of losing 10 pounds in a month. However, you should make sure you give your body enough time to recover between each exercise session.
3 days of rest and recovery
After 2 days of HIIT exercise, you can slow down again by resting and recovering for 3 days. For example, you can rest and recover by performing lower intensity exercises, such as walking, for about 30 minutes per day. During these 3 days of rest, you should avoid any strenuous exercise. Instead, you should perform low intensity exercises, such as walking, for about 30 minutes per day. This will give your body enough time to fully recover and repair itself after 2 days of HIIT exercise. It’s also important to make sure you’re eating a balanced diet during these days. Make sure you’re getting all of the nutrients you need by eating lots of fruit, vegetables, grains and protein-rich foods.
Bottom line
If you want to lose 10 pounds in a month, you will have to eat a low-calorie diet for 5 days followed by two days of a high-calorie diet, and then complete each week with two days of rest and recovery. You can also boost your fat loss by performing HIIT exercise, such as sprint intervals, for 2 days. This will help you shed more fat and lose weight even faster than with a normal low-carbohydrate diet.
