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Table of Contents

STEP #1 - INCREASE THE INTENSITY OF YOUR WORKOUTS 6

STEP #2 - REDUCE YOUR CALORIES TO LOSE WEIGHT. 9
STEP #3 - LOW-CARB DIET 10
STEP #4 - DRINK MORE WATER 13
STEP #5 - EAT MORE PROTEIN 16
STEP #6 - GETTING ENOUGH SLEEP 21
STEP #7 - MODIFY YOUR DIET ROUTINE 24
 WITH ONE SIMPLE STRATEGY, YOU CAN RESET AND
CONDITION YOUR METABOLISM TO WORK FOR YOU AND
LOSE WEIGHT.

Do you want to know how to lose the first ten pounds by eating the
right foods at the right times?

...and you can start losing weight and slimming down right now.

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To ensure that the weight stays off for good, we'll keep things simple
and enjoyable. I appreciate it. Your weight is determined by more
than just a number on a scale. Every aspect of your life is affected
by it every day.

Regardless of how much weight you want to lose, reaching your

weight loss goals can be difficult.

Taking it one step at a time and making a few minor changes to your
diet and lifestyle, on the other hand, can make weight loss much
more manageable.

You can safely lose up to 10 pounds (4.5 kg) in one month by

making a few small changes to your daily routine, effective ways to
reach your weight loss goals quickly and easily.

Here are 7 easy steps to losing 10 pounds in a month.

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STEP #1 - INCREASE THE INTENSITY OF YOUR WORKOUTS

If you don't have time to workout longer, try working out harder.
Increase your speed while running or walking, or try working out on
a steeper incline. Take a look at the hills you've been avoiding while
biking. Another simple way to increase your intensity is to try interval
training, which involves either alternating strength training with
cardio exercises or incorporating sprints into your regular cardio
workout.

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“If you eat a little less and exercise a little more, you will break your
plateau and eventually those 10 pounds will come off,” says Jackie
Newgent, RD, a New York City-based nutritionist, author of Big
Green Cookbook, and a healthy-cooking instructor at the Institute of
Culinary Education.

CLICK HERE TO READ THE ULTIMATE HOME WORKOUT

PLAN.

There are three types of workouts: upper body, lower body, and
core. The upper body exercises focus on the arms, chest and
muscles of the upper back and shoulders. Lower body exercises
target the legs and glutes. The core exercises target the muscles
that run along the spine, as well as the inner and outer thighs, hips,
and abs.

I recommend doing all of these exercises twice a week, along with

two cardio sessions per week of your choice. Depending on your
schedule, you can combine or divide them as you see fit. The only
rule is to avoid doing upper or lower body exercises on consecutive
days. These muscles require at least one day off to rest and repair
because they are larger than your core muscles.

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Throughout the workout, I recommend performing 30 repetitions of
each exercise. On upper body day, for example, you could do 10
reps of each exercise and then repeat the circuit three times.

The best workout apps can help you get in shape while also tracking
your progress.

A good workout app is similar to having a Personal Trainer in your

pocket; it can help you push harder, lift heavier, and eat better.
However, with so many different apps to choose from, determining
which will help you achieve your goals can be difficult. We've
hand-picked the best workout app to use in your routine activity to
help you simplify your workout routine.

Download 30 Days Steel Body Challenge app in Google Play Store :

https://play.google.com/store/apps/details?id=com.rahmadrizki.healt
hmanager

5
STEP #2 - REDUCE YOUR CALORIES TO LOSE WEIGHT.

As difficult as it may be to cut calories, you may need to cut even

more from your daily total to return to weight loss. "The changes you
have to make to lose those extra 10 pounds are usually pretty
minor," says Brian Quebbemann, MD, founder of the NEW
(Nutrition, Exercise, Wellness) Program in Newport Beach,
California. With this in mind, if your doctor says it's safe, aim to cut
an additional 250 calories from your diet. Just make sure to cut

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calories from treats like regular sodas and refined sugars rather than
nutrient-rich foods your body needs.

STEP #3 - LOW-CARB DIET

Beyond weight loss, low-carb diets may have additional health

benefits, such as lowering your risk of type 2 diabetes and metabolic
syndrome.

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A low-carb diet limits the amount of carbohydrates you consume.
Simple natural carbohydrates (lactose in milk and fructose in fruit),
simple refined carbohydrates (table sugar), complex natural
carbohydrates (whole grains or beans), and complex refined
carbohydrates (white flour).

Common sources of naturally occurring carbohydrates include:

● Vegetables
● Legumes (lentils, peas, beans)
● Milk
● NutsGrains
● Fruits
● Seeds

Complex carbohydrates are digested more slowly and have less of

an impact on blood sugar than refined carbohydrates. They are also
high in fiber.

Processed foods frequently contain refined carbohydrates such as

sugar or white flour. White breads and pasta, cookies, cake, candy,
and sugar-sweetened sodas and drinks are all examples of refined
carbohydrates.

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Carbohydrates are the primary source of energy in your body.
Complex carbohydrates are broken down into simple sugars
(glucose) during digestion and released into your bloodstream
(blood glucose).

Insulin is released to assist glucose in entering the cells of the body

where it can be used for energy. Extra glucose is stored in the liver
and muscles, and some is converted to fat in the body.

A low-carb diet is designed to cause the body to use stored fat for
energy, resulting in weight loss.

→ GET COMPLETE ACCESS TO GO SUPER LOW ON CARBS

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STEP #4 - DRINK MORE WATER

For a long time, it was claimed that drinking water would help people
lose weight. In truth, 30–59% of United States adult people who are
trying to lose weight increase their water consumption.

According to recent research, drinking more water could assist in

rapid weight loss,

We've collaborated with WW (Weight Watchers Reimagined) to

describe how drinking water can aid in weight loss.

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Water can help you burn more calories

The majority of the studies listed below investigated the impact of

drinking one 0.5 liter (17 oz) serving of water.

Drinking water increases your resting energy expenditure, which is

the amount of calories you burn.

Resting energy expenditure in adults has been shown to increase by

24–30% within 10 minutes of drinking water. This should take at
least 60 minutes.

One study of overweight and obese children discovered a 25%

increase in resting energy expenditure after drinking cold water.

A study of overweight women looked at the effects of increasing

water consumption to more than 1 liter (34 oz) per day. They
discovered that doing so resulted in an additional 2 kg (4.4 lbs) of
weight loss over a 12-month period.

These results are particularly impressive given that these women

made no lifestyle changes other than drinking more water.

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Furthermore, both of these studies show that drinking 0.5 liters (17
oz) of water results in an additional 23 calories burned. On a yearly
basis, that equates to approximately 17,000 calories — or more than
2 kg (4.4 lbs) of fat.

Several other studies have followed overweight people for a few

weeks who drank 1-1.5 liters (34–50 oz) of water daily. They
discovered a significant reduction in weight, BMI, waist
circumference, and body fat.

When the water is cold, these results may be even more impressive.
When you drink cold water, your body expends additional calories to
warm the water to body temperature.

You can track your water intake through the 30 Days Steel Body
Challenge App. Doing so can help you meet your goals while
staying hydrated.

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STEP #5 - EAT MORE PROTEIN

Eating protein-rich foods has numerous advantages, including

muscle building, weight loss, and feeling fuller after eating. Though
eating a lot of protein is beneficial, eating a well-balanced diet is also
important for staying healthy.

Eating a protein-rich diet can help people lose weight by preventing

overeating. When combined with exercise, a high protein diet can
aid in the development of lean muscle. Lean muscle burns more
calories throughout the day, which can aid in weight loss.

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The following are some of the best high protein foods that a person
can eat to aid in weight loss.

1. Black beans

Black beans are a low-cost source of protein. Black beans can

be prepared in a variety of ways, making them an extremely
versatile ingredient in the kitchen.

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2. Lima beans

Some Lima beans contain approximately 21 grams (g) of

protein per 100 g serving.
3. Corn
Yellow corn contains approximately 15.6 g of protein per cup.
Corn also has a high fiber content and a high mineral content,
including calcium.
4. Salmon
Salmon is a fatty fish, which means it is high in omega-3 fatty
acids. Salmon is also a high-protein food that can make you

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 feel fuller after eating. Salmon may not be as cheap as some
other protein options.
5. Potatoes
Potatoes are known as a starchy carb, but they are also high in
nutrients, including protein. One medium potato, outer layer on
contains slightly more than 4 g of protein. People should
exercise caution when preparing potatoes because the extras
that are commonly added to potatoes can increase the calorie
count.
6. Broccoli

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 One cup of raw broccoli contains nearly 2.6 g of protein and a
variety of nutrients including folate and potassium. This
superfood has only 31 calories per cup.
7. Cauliflower.

Cauliflower is high in protein while being low in calories.

Cauliflower has 27 calories and 2 g of protein per cup.

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STEP #6 - GETTING ENOUGH SLEEP

When it comes to losing weight, the amount of sleep you get may be
just as important as your diet and exercise routine.
Many people, unfortunately, are sleep deprived.

According to the Centers for Disease Control and Prevention (CDC),

approximately 35% of U.S. adults sleep less than 7 hours on most
nights. Short sleep is defined as sleeping for less than 7 hours per
night.

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Surprisingly, a growing body of evidence suggests that sleep may be
a missing factor for many people who struggle with weight loss.

Many of us have trouble falling asleep. Whether it's every night,

every couple of weeks, or at random throughout the month or year.
To say the least, falling and staying asleep can be difficult, draining,
and frustrating.

However, whatever sleeping issues you are experiencing may be

resolved by the power of sleep app technology.

We've taken the liberty (and hopefully saved you some time) of
hand-picking the best apps to help you sleep night after night.

The Medime - Calm Music & Stories app provides a variety of sleep
audio and ambient sounds to help the listener relax and drift off to
sleep. Choose from sleep stories, visualizations, and meditations, all
of which are designed to help you unwind.

At the moment access is free and you can tune into all of the sleep
audio on offer. So grab the chance while you can!

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Download from Play store:
https://play.google.com/store/apps/details?id=com.rahmad.sleepoo

Sleep is similar to brain nutrition. Most people require between 7

and 9 hours of sleep per night. If you eat less than that, your body
will react in ways that will drive even the most dedicated dieter
straight to Exipure.

Cortisol levels rise when you don't get enough sleep. This stress
hormone instructs your body to conserve energy in order to power
your waking hours.
Translation: You're more likely to store fat.
Researchers discovered that when dieters reduced their sleep over
a 14-day period, the amount of weight they lost from fat decreased
by 55%, even though their calories remained constant. They were
hungrier and less satisfied after meals, and their energy levels were
depleted.

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STEP #7 - MODIFY YOUR DIET ROUTINE

If you're feeling discouraged because you've reached a plateau, look

for new motivation to get back on track. Experiment with new and
unusual recipes. Seasonal fruits and vegetables should be tried.
Sign up for a new exercise class to challenge yourself in a new way.
Instead of going to the gym, plan a weekend hike with your friends.
You'll reach your 10-pound goal and have fun doing it if you make
weight loss enjoyable.

Don't put off putting your plan into action until tomorrow, next
Monday, or next month. Begin with the next meal. If you're going
away, keep something in the fridge or freezer that you can easily

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cook when you get home, or if you shop for food online, place an
order for healthy foods to arrive when you get home.

It's easy to let the holiday slip back into normal life, so start fresh
with your next meal and get back on track. Even if you've already
had a big lunch, a chocolate bar, or a piece of cake, don't let that
stop you from getting started today.

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Conclusion

I hope you have benefitted from this e-book. By benefit, I mean that,I
hope you have decided to make some needed changes.

Progress may be slow at first, but you will never be regretful for
making a decision to improve yourself. Every step forward, no
matter how small, is a step forward, and can therefore be
considered progress.

Small and gradual changes can be made, and the changes can
become significant over time. For many people, behavioral changes
are sufficient to begin weight loss.

Physical exercise is an important part of the weight loss process.

Being overweight and not exercising have a strong correlation.
It is critical to recognize that dietary changes do not have to be
drastic and abrupt.

These changes include meal planning in advance and selecting

meals with a healthy balance of vegetables, fruits, grains, low or
free-fat dairy, and low-calorie proteins.

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