How to Lose 10 kg Quickly

The crash diets and exercise for weight loss that you may find rife on the internet are full of abstinence and torture methods, but the truth is that you don’t have to live like that to achieve it. desired results. In this article, we’ll show you how to lose weight with just a healthy diet, well portioned meals along with calorie-burning and muscle-toning exercises. By keeping lifestyle changes you can make as a habit, you won’t have to worry about gaining weight back after you’ve lost it!

Table of Contents

Prepare nutritious and low-calorie meals

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Eat vegetables that do not contain a lot of starch for half the amount of food in each meal. Vegetables should make up a large portion of the diet because they contain few calories and many essential nutrients for good health. Many experts recommend eating 4 servings of vegetables a day, but if you want to lose weight, you need to eat more. If your meals include lots of non-starchy vegetables, you’ll feel full without overeating.

Non-starchy vegetables like cauliflower, broccoli, carrots, zucchini, lettuce, asparagus and many other delectable foods come in many ways so you won’t get bored.

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Eat 1 serving of lean protein at each meal. Lean proteins include chicken and eggs, white fish (such as salmon and tuna), beef (certain portions of meat), and legumes. Protein plays an important role in weight loss, as it helps the body build lean muscle mass and boosts metabolism.

General rule to remember: a serving of meat is about the size of the palm of your hand.
If you don’t eat meat, you can choose from a variety of plant-based meat substitutes that are even more nutritious! Look for these foods in the frozen section of the supermarket.

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Replace refined carbs with whole grains and high in fiber. Many studies have shown that, if you want fast weight loss results from the diet, you should adopt a low-carb diet. However, instead of eliminating carbs entirely, you can focus on cutting back on refined sugars and refined carbs, and opting for whole grains and high fiber instead. This food group should only make up the smallest proportion, about 1 serving or ¼ of the amount of food in each meal.

Healthy carbs are found in fruits, beans (such as chickpeas, lentils, and black beans), grains (such as oats, brown rice, quinoa or whole-wheat bread and pasta) and starchy vegetables.
Pay attention to eating the right standard servings of carbs. Be sure to read the nutrition facts labels on food packages and measure before you eat them.

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Find low-calorie versions of your favorite condiments and sauces. Calories and carbs often appear in the sauces sprinkled on dishes. One tablespoon of mayonnaise, for example, can contain up to 90 calories! Stock your kitchen with low-calorie dressings and condiments that you use often.

You can also practice seasoning foods with herbs and spices that are lower in calories and richer in flavor.

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Complement meals with a few nutritious snacks scattered throughout the day. Snacking from time to time can also be part of a healthy weight loss diet, as it keeps you from going hungry and overeating. If you have a snack, don’t forget to choose foods that help you feel full, nutritious and low in calories. ^{[1] X Trusted Source Mayo Clinic Go to Source}

For example, some healthy and filling snacks: medium-sized fruit like a banana or apple; 30 g of your favorite nuts; a pack of carrots and celery dipping sauce; dry beef.
Many supermarket snacks are packaged in 100-calorie servings. ^{[2] X Trusted Source Mayo Clinic Go to Source}

Cut calories in drinks

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Stop drinking soda, juice, most alcoholic beverages, and other high-calorie drinks. One of the easiest ways to reduce calorie intake during the day is to pay attention to liquids, as people often forget or don’t know how many calories are in their favorite drink. To lose weight fast, you will need to eliminate these drinks from your daily life.

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Drink 8-13 cups of water per day. Water is a great drink to help you lose weight, because it helps you feel full, reduces hunger, but has no hidden calories. Try to drink about 8-13 cups of water a day. ^{[3] X Trusted Source Mayo Clinic Go to Source}

Contrary to popular belief, fluid retention and edema are caused by not drinking enough water, not by drinking too much.

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Add a low-calorie drink to enhance the taste. If you find plain water difficult to drink, you can drink other liquids, but be sure to choose water that is low in calories and low in sugar or carbs. Coffee or tea are great options because it’s mostly water. If you don’t like these drinks, you can look for sugar-free lemonades, sports drinks or flavored carbonated drinks. ^{[4] X Research Sources}

Practice eating habits to lose weight

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Keep a food diary to keep track of your food intake. Dietitians can be difficult to access and expensive, but you can use an online service or smartphone app to save money and get the same benefits. These apps allow you to enter your intake and amount of food, then provide information on calories and other nutrients consumed throughout the day. With this information, you can track your eating and set more reasonable weight loss goals. ^{[5] X Harvard Medical Schop Trusted Source Go to Source}

When viewing your food diary, you need to pay attention to what times of day you eat the most, which foods contain the most calories, and the amount of nutrients in the foods you eat the most. This is important information for you to rethink your weight loss plan.
Some very useful apps that you can use are MyFitnessPlan, My Food Diary, and MyPlate. All of these apps (and more!) are available for free on the Apple App Store and Google Play.

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Try intermittent fasting. Instead of eating 3 large meals spread out throughout the day, you will eat all meals in 8-10 hour intervals, then fast until the next day. Choose a “window” time, such as 11 a.m. to 7 or 9 p.m. to eat between. Outside of window time, you will only drink water or other calorie-free beverages. ^{[6] X Research Sources}

Several studies have shown that intermittent fasting boosts metabolism and increases fat loss during exercise, a very useful element of any weight loss plan.
An easy way to start intermittent fasting is to choose 1 or 2 days a week to do it, then gradually increase it to 1-2 more days until you can do it full-time.

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Eat large meals during the day and eat smaller meals in the evening. The foods you eat after or before 8 p.m. have the same number of calories, but usually you don’t get much physical activity at night or before bedtime. Instead of just eating a small breakfast in the morning and ending the day with a full dinner, eat more for breakfast and lunch and less for dinner. Thus, you can burn calories from meals with activities during the day. ^{[7] X Research Sources}

If this doesn’t fit your schedule, you can also try eating several smaller meals throughout the day instead of 3 large meals. The goal here is to eat enough to feel full without overeating, which often happens if you start to feel hungry.

Do aerobic exercises (aerobic)

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Spend about 30 minutes a day doing aerobic exercises. In addition to changing your diet, you will need to do cardio, which is exercises that increase your heart rate, thereby increasing your metabolism and burning fat. ^{[8] X Trusted Source Centers for Disease Contrp and Prevention Go to source} Exercises such as slow or fast running, swimming, cycling, rowing, or rowing are all great to start with if the former is a good place to start. You are not used to doing cardio. ^{[9] X Trusted Source Centers for Disease Contrp and Prevention Go to source}

You need to choose exercises that are relatively intense so that you are out of breath, sweating, and increasing your heart rate.

Calculate your target heart rate zone: The target heart rate zone is between 60% and 90% of maximum heart rate (MHR). First, calculate your MHR by subtracting your age from 220 by subtracting your age, and then multiplying that number by 0.6 and 0.9 to find the high and low end of your target heart rate zone.

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Add high-intensity interval training (HIIT) to your daily exercise routine. HIIT is a very effective method to maximize the amount of fat burned during a workout. When doing HIIT, you will have to raise your heart rate to the highest possible level for a short time, rest a bit, then continue with high intensity exercise to increase heart rate.

Every week you need to do cardio in the HIIT method 1-2 times a week. The combination of HIIT and regular cardio exercises (like a 30-minute jog) will be very effective for weight loss.

Try the following basic HIIT routine:
· 1 minute sprint, followed by 2 minute slow. Repeat this 4 more times.
· Perform mountain climber 45 times, push-ups 20 times, plank 1 minute, crunch 20 times. Rest 1 minute, then do 4 more reps.
Do jumping jacks 50 times, burpees 15 times, lunges 15 times each leg. Rest 1 minute, then repeat 4 more times.

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Move more throughout the day. Besides exercising with targeted and planned exercises, you should also be more active in your daily activities. This can also help you burn calories throughout the day. ^{[10] X Trusted Source Michigan Medicine Go to Source}

Take the stairs instead of the elevator whenever possible.
When shopping or running errands, you should park your car a little further away and walk a short distance there.
If you need to discuss business with one person, you can try asking the other person to walk and talk.
Bring lunch to work and walk to a nearby spot to eat.
Do quick exercises like crunches, jumping jacks, or lunges during commercial time while watching television.

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Gradually increase exercise intensity. If you’re not seeing results, or your weight has leveled off and isn’t continuing to lose, you may need to increase the duration or intensity of your workouts. When you start getting used to the exercises, your body will adapt and burn fewer calories. To overcome this situation, you need to increase the time of cardio or work at a faster pace for the same time. ^{[11] X Research Source}

For example, if you normally spend 20 minutes a day jogging, try adding 5 or 10 minutes at a time, or run faster for the same time.

Build lean muscles

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Add strength training exercises to your weekly exercise routine. Strength training is another type of exercise that can aid in short-term weight loss, and will help keep you from regaining weight in the long run. ^{[12] X Research Source} With any weightlifting exercise (like bicep/tricep curls, chest presses, pushups, or deadlifts), you should also do 3 sets of 12 reps for each exercise. To choose the most suitable weight, start with a low weight and gradually increase until you feel a little more effort to perform the movement.

Strength or resistance exercise itself doesn’t burn many calories, but it does help increase lean muscle mass and boost metabolism, which is the body’s ability to burn calories. ^{[13] X Trusted Source Centers for Disease Contrp and Prevention Go to source}

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Do simple exercises that use your body weight instead of using equipment. Building muscle doesn’t require enough weights; You can do many different exercises with just your body. The biggest advantage is that you can practice anywhere – at the office, indoors, out in the park or anywhere when you have free time! ^{[14] X Research Source}

Exercises that use body weight include pushups, planks, squats, lunges, mountain climbers, burpees, and more.
Try to do 15 bodyweight exercises or hold one pose for 1 minute, then repeat 2 more times in each workout.

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Train major muscle groups to lose weight all over the body. There are six main muscle groups to consider when creating a strength training routine: chest, biceps, triceps, back, legs, and shoulders. You should spend at least 20 minutes working on one muscle group twice a week, alternating with 2 other exercises for the other muscle group. ^{[15] X Trusted Source Centers for Disease Contrp and Prevention Go to source}

For example, you can focus on your chest, triceps, and back muscles on Mondays and Wednesdays; Exercise the triceps, legs, and shoulders on Tuesdays and Thursdays.

Advice

Always consult your doctor before starting any diet or exercise.

Steps