Losing weight is not an easy task. And losing 10 kg – completely. But that doesn’t mean it’s impossible. However, in order to lose so many kilograms successfully, you do not have to hurry.
To answer the question of how to lose weight quickly and effectively, you must first realize that you should not rush things, because it is a process. In order for your 10 kg weight loss to be effective, you need to take the necessary measures in the long run and gradually to avoid the so-called yo-yo effect, as well as other unhealthy consequences for your body and psyche.
We will try to give you 8 tips for losing 10 kilograms.
Weight loss 10 kilograms – how to achieve it in a short time
Every goal is achievable, as long as it is real and we are motivated enough to pursue it from the heart and soul! The good news is that we can really change our lives, in every manifestation – work, home, partner, circle of friends, hobbies… And all this depends only on us and our will to change!
When we talk about weight loss and losing 10 kilograms, the situation is completely identical!
You have gained extra kilograms, you do not feel good in your skin, your clothes no longer fit, you feel constant fatigue, apathy, your self-esteem goes progressively down, you begin to isolate yourself from your social environment, you stagnate at home and more and more honestly you find solace in food. You realize that this way you only deepen the problem and fall into the spiral of uncontrollable emotional eating, but it is as if you do not have the strength to fight.
It’s time for a change! The big change. 10 kilograms – how does it sound to you!
Completely achievable goal! But if we trust the “basic 5 P” – rules of success:
Perfect Preparation Protects from Passable Performance!
Let’s make a sample weight loss plan with 10 kilograms and change your life and health by following a few easy steps!
- Wish for the change! 10 kilograms is both a difficult and an easily achievable goal! Our motivation and perseverance are extremely important for our success.
Yes, there will be times when we will want to give up, yes, there will be times when we will be hungry or it will just be difficult for us to resist our favorite dessert, but always in a moment of hesitation visualize your goal and imagine how good you will feel in just a few months on the beach with 10 kilograms less… Good reason to resist the temptation and move on!
- In order to lose 10 kilograms, it is necessary to change not only our eating habits, but also to significantly increase our physical activity.
Plan sports at least 4 times a week, preferably every day, including both cardio and strength training. To achieve real success, you should spend at least 150 minutes a week for cardio training, and preferably 300. Choose a load that you like and charge as:
- fast walking
- riding a bike
- jumping rope
- aerobics, etc.
Remember that in order to have an effect, a cardio workout must make you sweat, raise your heart rate and activate the process of breaking down body fat! For even greater effect, introduce interval training in your cardio program. According to recent studies, interval training has a significant contribution to increasing metabolism and fat burning.
It is best to alternate standard cardio workouts with interval ones. Do not underestimate strength training with weights. Strength training increases your resistance, but by itself does not burn as many calories as cardio training.
However, they help increase your lean muscle mass, boost your metabolism or your body’s ability to burn calories. Include at least 2 strength training sessions of about 20 minutes a week and you will be pleasantly surprised by the result in just one month.
- Reduce the amount of food you eat in the long run and limit your calories by about 500 calories a day. In order for your diet to lose 10 kg to be successful, you must adhere to this level, as it is considered the most recommended for achieving healthy and most of all permanent weight loss.
If you starve your body and reduce your calorie intake to less than 1,000 a day, for example, not only will you not last long, but you will slow down your metabolism, you will worsen your immunity due to a lack of valuable nutrients, but most of all the risk of starvation in wolf hunger and actually cause a yo-yo effect is much greater than more moderate restrictive regimens.
- Eliminate all unnecessary calories from your menu completely – remove fast carbs from your table – white flour, white pasta, white rice, white sugar.
- Increase your intake of fruits and vegetables, but avoid sweet fruits such as grapes, persimmons, figs, dates, and all dried fruits.
- Choose low-fat products. Replace cheese with cottage cheese, and buy milk with a lower fat content.
- Increase your intake of pure protein – choose lean meat and lean fish.
- Drink plenty of water and green tea, which has the ability to boost your metabolism.
- Forget about desserts, if you feel hungry or need something sweet, then between meals you can treat yourself to a piece of dark chocolate. This point is the most important for a successful diet for fast weight loss 10 kg!
- Give up or minimize alcohol. Apart from being harmful, it is also quite high in calories;
- Surround yourself with friends who share your goals. You will feel more motivated and more resistant to temptation if you are part of a group. Not only can you exercise together, but your diet will not disrupt your social life, as your friends will also be careful with the size and composition of the portions and you will not feel isolated and misunderstood.
Celebrate every victory and even the small results! Enjoy the changes in your body and be confident in your success!
Adhere to these rules for at least 6 months, and why not for life. We invite you to join one of our programs for permanent and effective weight loss. Let’s together lay the foundations of the overall change in your life, which will not only help you lose the desired 10 kilograms, but will also improve your health and quality of life.
In our programs, in addition to the valuable advice and recommendations of specialists, you will meet new people and find new friends with whom to go hand in hand to your goal!
Here are some more tips:
1. Let them help you
When following a diet, motivation is paramount: at least 70% of success depends on it. Ask for help from a professional so that he can be your coach, follow your steps, guide and motivate you. You will not have the same success if you ask a friend for it, because they will not be able to give you the time and attention you need.
In addition, you will feel more comfortable in the hands of professionals. We at the LuckyFit weight loss center have effective weight loss programs that will help you achieve the desired effect.
2. Do not hurry
As we mentioned at the beginning, when you want to lose more weight, you should never rush, because the only thing that can lead to bad consequences.
10 kilograms can’t be lost with a magic wand, so you need to let your body get used to a more balanced diet so you don’t feel tired and unwell. Weight should not be lost suddenly and so as not to regain as quickly. You can read more about losing weight fast.
3. Say goodbye to sweet and salami
To lose weight, you need to drastically reduce the intake of foods that are too rich in fats or sugars, eliminate them from your menu. But be careful with deprivation, because the body needs certain amounts of fats and sugars, essential for it. So again, do not completely eliminate them from your diet to lose weight 10 kg, but it is best to trust the experts.
Our program, for example, is fully consistent with the nutrients needed by the body, calculates the calories to be consumed for the day, and the goal is to achieve proper eating habits combined with physical activity.
4. Eat more fish
Fish is the best friend of everyone who is on a diet: low in calories, rich in omega 3, ideal for maintaining the figure and goes well with healthy vegetables. There is also a wide selection of fish. But be careful not to fry or bread it!
5. Wipe dust off sports shoes
Yes, this is usually the most difficult step, especially to implement in action! All modes of movement are good, from going up and down the stairs, vacuuming, to running in the park. The most important word is: movement!
In theory, you should spend at least 2-3 hours in sports during the week, but not bad and divided into 30-40 minutes a day. Persistence is important. It is no coincidence that in LuckyFit’s program, physical activity is an extremely important part. In addition, we have tried to be diverse – it includes dancing and various sports.
6. Keep an eye on the refrigerator
When you are on a diet, keep only balanced and healthy foods in your refrigerator. Before you start the diet, remove from the refrigerator all sweet temptations, chocolates, salami and anything you think is harmful. Make a list of allowed healthy foods and try to follow it strictly when shopping. And most importantly – never shop on an empty stomach. You run the risk of overdoing the market and subconsciously targeting confectionery.
7. Observe the “food pyramid”
To weight lose 10 kg and be in good shape, you should follow the food pyramid: eat well in the morning and at noon, while in the evening you should avoid high-calorie foods and meals. In addition, a light dinner will help sleep.
8. Be careful with alcohol
Alcoholic drinks may seem harmless, but they are against all 10 kg weight loss diets because they are full of sugars. So reduce their intake. Stop taking carbonated drinks, also rich in sugars. You can occasionally afford light drinks, but without overdoing it, so as not to become addicted to them.
We at LuckyFit follow all these tips, we have combined them in a great and effective weight loss program, with which you can lose the annoying 10 kg more, which bothers you so much. Do not hesitate to contact us, we will be happy to help you!