Best Way to Lose 10 kg in 1 Month

Best Way to Lose 10 kg in 1 Month

Losing 10 kilos in 1 month is a big challenge that should not be taken lightly. As a general rule, we advise you to aim for a maximum weight loss of 1 kg per week. Here, we are more than double that since you will have to lose 2.5 kg per week to reach your goal. Depending on your initial weight, this is possible (the more weight you have to lose, the easier it is to lose a lot at the beginning), but we strongly advise you not to try to lose so much weight so quickly! Indeed, you would have 9 chances out of 10 to regain all the lost kilos, or even more! This is called the yo-yo effect. If you want to set a more reasonable goal, give yourself 3 months to lose your 10 kilos.

Without necessarily aiming to lose 10 kg in 4 weeks, here are our tips for losing weight quickly and, above all, sustainably.

How to eat to lose weight?

If you want to lose 10 kilos quickly, it is essential to look at your daily diet. Discover the 3 essential nutritional steps to lose weight.

STEP 1: REDUCE YOUR CALORIC INTAKE

From the first day of your slimming program, you must set up a low-calorie diet. To do this, start by calculating your daily caloric needs.

For example, a sedentary 38 year old woman, measuring 1m70 for 75 kg, will need about 2042 Calories per day to maintain her weight. To lose weight, she will have to progressively reduce her caloric intake, without ever going below 1500 Calories/day, which corresponds to her basic metabolism. Below 1500 Calories per day, she would risk fatigue, eating disorders, and the yo-yo effect!

Note: On a purely theoretical level, if this woman wanted to lose 10 kilos in 1 month she would have to spend 90,000 Calories, or 3000 Calories per day! You can understand why such an important weight loss goal in only 1 month is completely illusory!

STEP 2: REBALANCE YOUR DIET

To lose your weight, empty your cupboards of all the industrial products and start rebalancing your diet. With the help of a sports coach and/or a dietician, you will have to identify the foods to put on your plate.

For breakfast, use oats as cereal. For your meals, opt for white meat or fish accompanied by vegetables and a drizzle of olive oil. In case of cravings, opt for fruit, oilseeds (walnuts, almonds, hazelnuts…), or a slice of white ham for a protein boost. A “high-protein” diet will allow you to limit the loss of muscle mass at the expense of your fat mass.

STEP 3: ADJUST YOUR PROGRAM

Each week, get on the scale and adjust your diet program. Generally, the more weeks go by, the more you will need to create a significant caloric deficit to continue losing weight.

WHAT TO EAT TO LOSE YOUR 10 KG?

As we have seen previously, to lose weight it is essential to have a balanced diet, but also a “low calorie” and “high protein” diet. Be careful, these two terms should not be interpreted too strictly, because if they are taken to extremes, the yo-yo effect will be inevitable. On the other hand, by adjusting your diet intelligently, the results on your figure will be relatively quick and above all long-lasting.

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How to lose weight effectively?

You want to lose weight and don’t really know how to go about it? To lose weight permanently, it is better to make a few dietary adjustments and do some exercise rather than deprive yourself unnecessarily.

You can succeed in losing a few pounds under two conditions: change your eating habits and increase your physical activity. If you are not currently doing any physical exercise, you do not necessarily have to do sports, but a daily walk or a little swimming every week can go a long way.

But be careful! If you need to lose five kilos or more, consult a doctor or a dietician because you need regular follow-up.
Basic rules for losing weight

In order to change your diet, you need to reduce your caloric intake moderately, i.e. first of all fats and fast sugars. It is absolutely necessary to respect the good eating habits (see “The good eating habits guide”) by adding a few simple rules.

    Do not skip meals, especially breakfast, which should remain hearty. Have a light meal in the evening;
    Do not eat anything outside of meals. If you are hungry between meals, drink a large glass of water, coffee or tea without sugar. Also drink before and in the middle of the meal;
    Continue to eat starchy foods at every meal: pasta, rice, potatoes or bread. They make you feel full and provide the energy you need, as well as fiber. On the other hand, anything that goes with them should be limited: fatty sauces, butter, cheese, sour cream, etc. Starchy foods should be eaten on their own or with a seasoning without sugar or fat;
    Eliminate sugary soft drinks;
    Eliminate alcohol and beer. You can continue to drink wine, preferably red, but limit yourself to one glass a day;
    Avoid eating out because it is more difficult to control your eating. If you are having a good meal together, you should try to reduce the quantity and never take more than one dish;
    Choose lean meats and prefer poultry, without the skin, fish and shellfish;
    Beware of hidden fats: avoid all meats in sauce, fatty pork meats, gratins rich in milk, butter or cream, Gruyere cheese and eggs, fried foods, pastries and cakes, sweets and chocolate, ice creams, aperitif cakes;
    Eat as many vegetables as you like in all their forms: raw, cooked, in soup;
    Eat two fruits a day, but not more;

Preferable cooking methods to lose weight

Meat: grilled or roasted;
Fish: grilled, cooked in the oven or microwave, or in foil;
Vegetables: steamed, stewed or microwaved;
Put together seasonings and sauces that are as low-fat as possible: use a little oil, butter or cream, then use lemon, yogurt, stock cube and soy sauce, and finally season to your taste with aromatic herbs and spices.

How to lose weight sustainably?

To lose weight, you must rely on a few solid principles:
Give yourself time, at least one month to lose 2 to 3 kilos;
Prevent cravings and fatigue;
Stick to the rules set at the beginning;
Avoid vitamin and mineral deficiencies;
Do not use medication or special diet foods;
Keep the pleasure of eating as much as possible.

To lose weight, determination is the key!

While respecting these nutritional rules, to lose weight it is good to know how to choose the least energy foods. It is therefore useful to know the nutritional value of some common foods (see “discover the nutritional value of foods”).
All you have to do is be determined and not give in to all temptations. The first week is often difficult but the first kilo lost is encouraging! However, small deviations are allowed as long as they are exceptional. It is up to you to find a balance without becoming obsessed with food and frustration. Otherwise, you risk cracking and starting to snack impulsively, then feeling guilty and starting to deprive yourself again, and thus falling into a cycle that is totally unproductive in relation to your weight loss goal!

diet and Diet supplements and Exercise what works we have store?

Excellent results cannot be attained only by joining the gym, it requires better programs and techniques. Now, there is an increase amount of boot camps, gyms, personal trainers and fitness centers in the market. Aerobic capacity, which is also known as cardiorespiratory fitness, refers to the health and function of the heart, lungs and circulatory system. Boot camps will motivate you more to work hard

Among these are high carb diets and high fat diets. Young people should be encouraged to enjoy physical activities that offer variety and enjoyment and are suitable for their age. As for the elliptical, there are now some variations on the movement this machine offers in the form of newer machines. It is found that inactive teenagers have higher levels of body fat, lower levels of fitness and are more likely to suffer depression. There are some cheap alternatives that really do the trick when it comes to fitness equipment, there is no real need to spend a fortune on expensive equipment

And, that’s when various pre programmed fitness programs come handy to you. For most of the people, fitness requirements are soaring day by day with the incessant urge to possess a good physique and look better. One of the simplest and most effective ways to bring down blood glucose levels, cut the risk of cardiovascular disease, and improve overall health and well-being is physical fitness and exercise. The companies offer the best workout products for you to choose from. The booming requirement for a fit and healthy life has contributed to a boom in the fitness equipment industry

There is a misconception that HIIT is “not for women” because it’s too tough. What’s the difference between these two parts of an HIIT exercise? When you are in recovery, your MHR should be no more than 50%. At first, the methods used in fitness were largely adopted from body building, but then they started to differentiate more and more from those of the other sports. I avoid at all costs the white foods flour, sugar, milk. Another advantage of fitness is that the training programs can be personalized according to the possibilities and objectives of each person

Weights: Using weight exercises are a great way to tone muscles and build strength. It is beneficial for weight loss, strengthening your heart, and toning your muscles. When you are looking to buy home fitness equipment one of the most important considerations to make is the amount of available space where the equipment is going to go & the amount of investment you would like to make. With hundreds of gyms on the market, it’s still a brand that stands out from the crowd for quality and effectiveness. Gyms Home ReviewsAfter extensively researching the home gym market, and comparing and evaluating different equipment, we have put together our reviews of the four most popular home gym makers

In addition, people have also realized the importance of maintaining their health and what better way to burn all the accumulated fat acquired through a repeated diet of junk food than to exercise daily within the confines of your home. By any other standards, the Hoist fitness equipment is an excellent choice for fitness enthusiasts, whether they are novices or experts in the field. Steel tubing for the body, aluminum for the bars, and rubber for the flooring. You should also find that these machines have a lot more features than your standard home equipment and for my store here is my blog all about it by john clarke.  diet and Diet supplements and Exercise what works we have store?

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Dietary Supplements for Weight Loss

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Well for Joy – Be Well and Happy!

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How to lose weight fast without starving or exercise

Watch the video if you want to know how to lose weight fast without starving or exercise…

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Quick & Easy How I Meal Prep Healthy Recipes To Lose Weight

prepping meal is really great to keep you in track to stop binge eating or snacking every couple of minutes i find that it really helps because i think less about food.

less binge eating that’s what i feel anyway today’s meal prep includes breakfast lunch dinner and snacks it is really wholesome healthy and really yummy as well prepping meals saves a lot of time because you just prepare everything in bulk it also helps in losing weight or gaining weight if that’s what you’re looking for because you tend to not under eat or overeat but if you feel like having a chocolate just go for it like it’s okay to have everything in moderation.

so let’s get started for breakfast i’m making zucchini egg muffins you can add your favorite vegetables or bacon if you like bacon but i don’t like bacon i’m just going with zucchini and capsicum we need about 9 eggs a quarter cup of almond milk or water 2 medium zucchinis and 1 capsicum season with some salt and pepper mix the eggs well and then add the shredded zucchinis and capsicum i’ve also oiled the tray with some olive oil then pour in the mixture and baked in the oven for 25 minutes at around 180 degrees celsius.

i normally have some sort of carbs in the morning and the carbs in the muffins is definitely not enough i’ve also made some overnight oats it is super easy to make and you can make it overnight before you go to bed so just make it when you feel like having it the next day i have a cup of oats each a dash of maple syrup vanilla extract and lots of almond milk i don’t measure my almond milk because i like it quite liquidy i just pour those stuff in like just loads and i added a bit of chia seeds and that’s it it’s super easy next for lunch and dinner i’m going to roast lots of vegetables i’ve got three large sweet potatoes here i’ve added some olive oil and nothing else i like it really simple i like my sweet potatoes taste like sweet potatoes.

i don’t add salt or pepper just some oil my style i like it natural i baked it in the oven for a total of 30 minutes at 200 degrees celsius and flipping them over after the first 10 to 15 minutes also got four capsicums here some asparagus and honestly just roast any vegetables that you like you can try squash broccoli and things that look roastable so while waiting for the vegetables to be cooked i’m going to cook one and a half cup of quinoa wash them and pour in about three cups of water cook until most of the liquid has been absorbed and it takes about 15 minutes then now i’m going to prep my protein dishes that’s my chicken and fishes so i have some salmon here and i like my salmon really simple just some salt and pepper no oil or anything else so salmon is a pretty oily fish so i don’t see a point adding oil to it because it stays pretty nice and moist.

i grill it in the oven for around 9 to 10 minutes depending on the thickness at 200 degrees celsius next i have some white fish rub some oil on it give it a good rub and half a lemon juice some ginger some salt pepper and this is going to be so yummy ginger is so good with white fish and great for bloating as well i love adding ginger to my foods drill it in the oven for 10 minutes at 200 degrees celsius as well now while waiting for the fish i’m going to stir fry some kale with garlic then i’m going to grill some chicken breast in the oven rub some oil on it i’m using olive oil some salt paprika pepper and garlic granules i love garlic granules try it out it is super simple chuck in the oven for another 10 minutes at 200 degrees celsius again next for snacks let’s make some hummus to eat with pita bread or vegetables.

the exact measurements is in the description box generally i like to add more olive oil and less tahini because tahini is a little bitter for my liking and also i add a lemon some roasted garlic you can also add cumin or other spices if you like to but in case you can’t tell i really like my food taste like how the food is supposed to taste like i really like the taste of chickpeas by itself so i like to keep it natural so this version has less fat than what we find in the supermarket because i substitute the oil with some almond milk and it’s a lot less salty as well because all these packaged hummus are actually really really salty.

i like to make my own and just add some pink salt that’s it eat it with celery carrots or cucumber if you want it lower carb but i personally love to eat hummus with pita bread it tastes so amazing guys you gotta try it so that’s my meal prep for a week um yeah five days it covers breakfast lunch snacks and dinner so this makes five chica meals the chicken meal goes with sweet potatoes capsicums and asparagus and the fish meals goes with quinoa and kale i’ve added some sweet potatoes the white fish meals because white fish are generally lower in calories i just pack on the quinoa i didn’t measure anything here at all just eyeball it so that’s a total of 10 meals for five days with eight muffins and oats for breakfast and hummus for snacks add some fruits for breakfast or snacks i also like to indulge on some coconut ice cream these days as a snack it is totally okay to have some sweets here and there even if you’re trying to lose weight you’re not going to lose your progress because you want a scoop of ice cream it’s fine.

How to lose weight fast (my weightloss journey)

How to lose weight fast

hi i’m magnus i’ve been a trainer for 20 years plus i help hollywood actors and artists to get in superhero shape i will help you get in the best shape of your life a highly requested topic that i’ve been getting is how to lose weight in a healthy way i think that’s a great topic and i hope that i can help some of you to star.

let’s talk about training and nutrition and how they factor into weight loss is it 50/50 is it 70/30  80/20 no not really.

the thing is you got to get on top of both training and nutrition you see you can run a marathon and be overweight and you can have a six pack and be in lousy shape but today i want to focus on weight loss because here’s the thing when it comes to losing weight or fat it really comes down to nutrition.

Lose weight fast

so what’s the secret there is no secret there’s no magic pill there’s a ton of diets out there and guess what most of them work why do they work well they put you in a calorie deficit it’s calories in and it’s calories out that means you need to burn more calories than what you’re eating with that said it doesn’t mean that all diets are good or healthy for you.

is counting calories the answer or should i be tracking macros or should i be eating chicken breast and brussels sprouts all day long well let’s talk about calories

calorie is a unit of measurement specifically it’s defined as the amount of heat needed to raise temperature of one gram water by one degree celsius all sources of calories are not the same though. let me give you an example if we have two people who are on a 1500 calorie diet person A is eating ice cream person B is eating chicken fish vegetables grains you name it both are eating 1500 calories a day they will both lose the same amount of weight but who’s the healthier problem and that’s where macronutrients or macros as most people call them come into the picture what are macronutrients first off we have protein which are the building blocks of muscle and tissue protein is extremely important and we can’t really survive without it then we have fat which gives you energy helps protect your organs support cell growth and even produce some vital hormones like testosterone then we have carbs which you really can break down in three categories fibers starches and sugar carbs that are high in fiber include beans fruit veggies and whole grains these carbs are amazing when it comes to not only curbing your appetite but even lowering your cholesterol then we have starches which includes grains root vegetables like potato radish and sweet potatoes and so on.

finally we have sugar, sugar rapidly absorbs into your bloodstream and it will give you a big blood sugar spike and an insulin spike you guys know what sugar is ?

how do i lose weight in a healthy way ? there’s so many diets out there and in future i’ll be going down the rabbit hole discussing them but the strategy that i use is pretty simple i try to eat five times a day or five meals per day i ate breakfast snack lunch snack dinner i also think in four day cycles so in four days that equals 20 meals out of 20 meals i make sure that 17 are on point and 3 out of every 20 meals i whatever i want this allows me not to exclude any foods and i will never ever have a guilty conscience or i’ve never failed a diet just because i have a pasta alfredo on a wednesday night with my friends or ice cream with my family on a sunday.

i try to eat every three hours it’s not the end of the world if it turns out to be two or four in between meals but three is what i’m going for. as you can tell this is a really simple strategy to control your macros and make sure you don’t overeat calories you might have to adjust this a little bit depending on your body type and age and your your goals but to wrap things up i want to give you the five key tips to help you on your weight loss journey number one take control of your nutrition number two move or exercise at least three times per week ideally you want to be moving or exercising five times per week number three drink more water number four keep healthy snacks in the house and throw out the bad ones number five make sure to get enough sleep.

thank you guys i hope you enjoyed this if there’s anything else you want to see comment below and i’ll do my best to make it happen

See you next week

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As one of the best portals for weight loss diet and programs, the business supply their weight loss programs and specific herbal life weight loss items in the United Kingdom that are significantly intended both for getting and losing weight. If you doubt on achieving a totally toned or formed body, the organic life weight loss products will make your weight loss dream a truth. Whether you have the dream of losing or getting weight, this distributor will assist you accomplish that dream, of course with their herbal life weight loss items.

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2021 Best Lose Weight Strategies

2021 Best Lose Weight Strategies. How to lose weight effective programs ever are revealed.

Dieting is not effective anymore because the weight rebounds. 

As a matter of fact, you don’t need a thorough weight loss diet plan.

But don’t worry, we have new discovered strategies to get rid of those fats fast as in lose belly fat in a week.

So far, these strategies are the best on how to lose weight programs.

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