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!

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.