Content

• Steps
• Warning

Losing weight can be a long-term process - especially when you want to lose a lot of weight it takes a lot of time. Weight loss pills, supplements seem quite attractive for those who want to lose weight fast. However, if you use these products many times, it will cause greasy symptoms and risk serious effects on your health. Losing 10 pounds is no small goal, but making changes in your diet and lifestyle the right way can help you achieve your goals quickly.

Steps

Part 1 of 3: Diet Changes

1. 

   Control your daily food intake. This is one of the main factors that motivates you to lose weight fast. Reduce food intake by controlling portion sizes or counting calories enough to lose weight.
   • Portion control can be the only thing you do at times may control. If you eat out or eat food prepared by someone else, portion sizes are one of the things you can control at all times.
   • Estimate your calorie intake and daily calorie intake. Pay attention to what you eat as well as what you drink throughout the day, and note how much you should eat for best results. This way you can see how much you are eating and how many calories you need to cut back to lose weight while being safe.
   • Speed ​​up the weight loss process by trying to keep calories to a minimum, but still be safe for most people - 1200 calories a day. However, this number may vary depending on each person's activity level, gender and weight.
   • Better to ask your doctor to check if 1200 calories are safe and suitable for you.
   • If you cut about 500 calories / day, you can usually lose about 0.5-1 kg / week.
   • Consuming less than 1,200 calories a day puts you at risk of nutrient deficiencies and can slow weight loss.
   Answer of the expert Question

   Questions from a reader on wikiHow: "How long will it take me to lose 10 kg?"

   
   

   

   Claudia Carberry, RD, MS

   Nutritionist Claudia Carberry is a licensed nutritionist specializing in kidney transplantation and weight loss counseling at the University of Arkansas Medical Sciences. She is a member of the Arkansas Institute of Nutrition and Dietetics. Claudia received an MS in Nutrition from the University of Tennessee Knoxville in 2010.

   

   ADVICE FROM EXPERT

   Claudia Carberry, nutritionist, replied: "The time to lose 10 kg is about 10 weeks or even 20 weeks. At this time the rate of weight loss will be 0.5-1 kg per week, which is a safe and healthy rate."

   
   

2. 

   Prepare menus and snack ideas to match your calorie goals. It is easy to follow through with your specific meal plan. Plus, thanks to your meal plan, you can know exactly what you should eat with meals as well as snacks.
   • Take some time to make a meal plan for the whole week. Make sure to list all meals and snacks for the whole day in your plan.
   • You can use the online calorie calculator to find out how many calories a food or meal-specific calorie is included in the meal plan. Check carefully to make sure food calories are within the acceptable limits.

3. 

   
   
   Follow a low-carb diet. Studies show that a low-carb diet usually results in faster weight loss than low-fat or very low-calorie diets. Limit carbohydrate intake so you can achieve your desired weight loss goal quickly.
   • Carbohydrates are commonly found in the following foods: whole grains, fruits, starchy vegetables, legumes, and dairy products.
   • Low-carb diets may have some side effects at first. But not dangerous or unsafe, they can be a little uncomfortable. There are usually some of the following side effects: headache, hunger, irritability or fatigue.
   • There are a variety of low-carb diet programs available online today, based on varying carbohydrate levels. If you are unable to create your own meal plan, you can find the one that works best for you

4. 

   Eat primarily lean protein, fruits and vegetables at most meals. When you limit carbohydrates in meals and snacks, you will need to focus on lean proteins, vegetables and fruits. This dietary pattern will help keep you full for a long time and aid in rapid weight loss. If you like, you can also incorporate healthy fats into your diet.
   • Choose lean protein foods at every meal, such as: pork, eggs, poultry, seafood, lean beef, legumes, nuts and tofu.
   • Eat a variety of fruits and vegetables every day. You should eat 1-2 servings of fruits and vegetables with each meal. Although fruits and some vegetables are high in carbohydrates, they provide you with many essential nutrients such as fiber, vitamins, minerals and antioxidants; and perfectly suited even to a low-carb diet.
   • Healthy fats include avocado, nuts, olives, olive oil, and coconut oil.
   • For example, a meal should contain: cheese and fruit; green vegetables, plus a handful of raw vegetables; kale salad with fish; or roast pork tenderloin and a variety of vegetables.

5. 

   Avoid high-fat foods, sweets, and processed foods. These foods are often high in calories and can slow or prevent weight loss. Furthermore, these foods contain very few essential nutrients such as vitamins or minerals.
   • If you want to lose 10 pounds quickly, you will need to cut it out completely or limit yourself to extra junk foods or snacks.
   • Limit foods such as: sweets or desserts, chips, crackers, soft drinks, sweet coffee drinks or sweet tea.
   • Also, avoid alcoholic beverages. Alcohol not only does not contain any nutritional value but only adds calories.
   • Even if these foods are in your calorie-restricted food group, consuming this food can make you miss out on important nutrients from other healthy foods (like protein, fruit, etc.). plants or vegetables). Increasing calorie intake from sweets that don't contain many nutrients can slow weight loss.
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Part 2 of 3: Physical Activity Supplements

1. 

   Increase exercise. The best way to lose weight quickly is to follow a calorie-controlled diet and exercise. You need to exercise quite a lot of intensity to be able to lose 10 kg quickly.
   • High-intensity exercise is any activity that increases your heart rate and breathing rate. Practice until you can't say more than one or two words without resting. If your fitness level is graded one through ten in ascending order, then you should work out at the threshold of seven or eight.
   • Each person has to spend about an hour to practice. Plan to train every hour a day, whether it's high or low intensity.
   • Moderate intensity activity will also burn calories and aid in weight loss. However, vigorous activity will help burn more calories and may help you reach your weight loss goals faster.
   • Before starting any exercise plan, you must consult with your doctor to make sure the exercise plan is safe and right for you.

2. 

   Regularly incorporate aerobic activity. You should aim to have at least 150 minutes of cardio exercise each day. However, according to many experts, it is recommended to increase it to 300 minutes or 5 hours / week to promote weight loss.
   • Some of the common cardio exercises include running or jogging, swimming, dancing, cycling, and some martial arts. While these activities help burn different calories, they are both effective.

3. 

   Incorporate strength training exercises. This type of fitness exercise is very effective and safe for weight loss. Strength training can help increase lean muscle mass, and over the long term can increase the body's natural ability to burn calories.
   • Strength training is very effective for weight loss, since stronger muscles will require more energy to function, which means more calories can be burned.
   • Take about 2 days a week to do strength training and each session should last at least 20 minutes. Some strength training exercises include: weightlifting, weight lifting, bodyweight exercises and pilates.

4. 

   Plan a day or two of rest. Rest is also an important part of your exercise plan. Continuous exercise, especially with high intensity, can cause joints, muscles, and the body to "overload" and damage.
   • Taking a few days off gives your body time to recover and can help protect your body from damage.
   • Rest is just as important as exercise.
   • However, you should also do light activity during rested days. This means getting up and engaging in some low-intensity light activity, like doing a simple recovery yoga exercise, taking a light walk, or a leisurely and relaxing bike ride.
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Part 3 of 3: Staying Excited and Motivated

1. 

   Keep a food diary. Keeping track of all of your foods and meals not only helps you stick to your plan, but also motivates you. Looking through your food diary you can see the progress you've made and how you've been trying to implement your plan, which is quite interesting.
   • Many believe that they eat less than they really are. By keeping a food diary to make sure you know the actual amount of food you eat and help you be more accountable.
   • Use a notebook as a food journal or download a food journal app to your phone to take notes on meals (including calories), exercise, and other metrics you are tracking.
   • You can also use a food journal to keep track of your feelings about a meal plan, dates when you are having difficulty, etc.

2. 

   Track your weight loss progress. Write down your goals and post them or place them where you can easily review them. Under your goal, make a record of how many kilograms or centimeters you lost.
   • When you want to give up, review your goals and achievements in the past. This way, you may have more motivation to continue with your plan.
   • Monitor your weight regularly to see if your diet is working. As a result, you can promptly make changes as needed.

3. 

   Take notes. Place your sticky notes anywhere, like the bathroom mirror, refrigerator, even at the steering wheel. By writing encouraging phrases and short reminders that will keep you motivated throughout the day.
   • Motivators to remind you of your goals and plans.

4. 

   Find a companion. This is especially helpful in helping each other maintain a workout plan. If you have a practice partner, you'll have more reason to practice on time.
   • Accompanying can help you increase your excitement when you're down.
   • Your companion can also encourage you when you are sad or disappointed or lose your enthusiasm to implement the plan that you have outlined.

5. 

   Stress management. If you are under stress, it will be very difficult for you to maintain a diet and exercise plan. Stress management can help you feel motivated and energized to follow through on your weight loss plan.
   • The more you stress, the slower the weight loss process can be, and may even promote weight gain. If you control your mood well, the faster you can lose weight.
   • It's important to find activities that help you calm and relax. Try chatting with friends, taking a walk, listening to music or reading a book.
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Warning

• Beware of weight loss pills and similar products. This is because these products are not well tested and contain many substances that are not beneficial for weight loss, such as acai fruit extract and willow bark. These products can even cause serious health complications long before the complications due to these products are discovered. It is better to stick to the most effective method is a combination of exercise and diet.