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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 6,120 times.
Losing weight can be a long process – especially when you want to lose a lot of weight it takes a lot of time. Weight loss pills, functional foods seem quite attractive for those who want to lose weight quickly. However, if you use these products many times, it will cause the phenomenon of drug resistance and have a serious risk of affecting your health. [1] X Research Sources To lose 10 kg is no small goal, but changes in the right diet and lifestyle can help you quickly achieve your goal.
Steps
Change your Diet
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Control your daily food intake. This is one of the main factors driving you to lose weight quickly. Reduce food intake by portion control or by counting calories enough to lose weight. [2] X Trusted Source Mayo Clinic Go to Source
- Portion control can sometimes be the only thing you can control. If you eat out or eat food prepared by others, 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 and drink throughout the day, and note how much you should eat for best results. This way you can know how much or how little you eat and how many calories you need to cut to lose weight but still be safe.
- Accelerate weight loss by trying to cut calories to a minimum, but it’s still safe for most people – that’s 1200 calories per day. [3] X Trusted Source Mayo Clinic Go to Source However, this number can vary depending on an individual’s activity level, gender, and weight.
- You’d better ask your doctor to check if 1200 calories is safe and appropriate for you.
- If you cut about 500 calories/day, you can usually lose about 0.5-1 kg/week. [4] X Trusted Source Mayo Clinic Go to Source
- Consuming less than 1,200 calories per day puts you at risk of nutrient deficiencies and can slow weight loss. [5] X Trusted Source Mayo Clinic Go to Source
Expert’s reply
Ask
Question asked by a wikiHow reader: “How long does it take for me to lose 10 kg?”
Claudia Carberry, RD, MS
Nutritionist
Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
TIPS FROM THE PROFESSIONAL
Answer from Claudia Carberry, RD, MS:
Claudia Carberry, nutritionist, answers: “Time to lose 10 kg is about 10 weeks or even 20 weeks. With this time, the rate of weight loss will be 0.5-1 kg per week, this is a safe and sane speed.”
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Prepare menus and brainstorm ideas for snacks that align with your calorie goals. When you make a specific meal plan, it will be easy to follow. Plus, thanks to the meal plan, you can know exactly what you should eat for meals and snacks. [6] X Trusted Source Mayo Clinic Go to Source
- Take some time to plan your meals for the week. Be sure to list all meals and snacks for the day in your planner.
- You can use an online calorie calculator to find out the specific calorie count of a food or meal included in an eating plan. Check carefully to make sure food calories are within acceptable limits.
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Follow a low-carb diet. Many studies have shown that low-carb diets often lead to faster weight loss than low-fat or very low-calorie diets. [7] X Trusted Source Mayo Clinic Go to Source Limit your carbohydrate intake so you can quickly achieve your desired weight loss goals quickly.
- Carbohydrates are commonly found in the following foods: grains, fruits, starchy vegetables, legumes, and dairy products.
- Low-carb diets can cause some side effects at first. But not dangerous or unsafe, they can make you feel a little uncomfortable. Usually there are some side effects: headache, hunger, irritability or fatigue. [8] X Trusted Source Mayo Clinic Go to Source
- There are many low carb diet programs available online based on different carb levels. If you can’t create your own meal plan, you can find one that works best for you
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Eat mostly lean protein, fruits and vegetables at most meals. When you limit carbohydrates in your meals and snacks, you’ll need to focus on lean proteins, vegetables, and fruits. This dietary pattern will help keep you full and aid in rapid weight loss. [9] X Trusted Source Mayo Clinic Go to Source If you like, you can also incorporate healthy fats into your diet.
- Choose lean protein foods at each 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 vegetables and fruits at 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 suitable even for low carb diets.
- Healthy fats include avocados, nuts, olives, olive oil, and coconut oil.
- For example, a meal should have: cheese and fruit; greens, plus a handful of raw vegetables; kale salad with fish; or roast pork tenderloin and various vegetables.
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Avoid high-fat foods, sweets, and processed foods. These foods are often high in calories and can slow or prevent weight loss. Moreover, this type of food contains very few essential nutrients such as vitamins or minerals. [10] X Research Source
- If you want to lose 10 pounds quickly, you will need to cut out or limit your intake of junk food or snacks.
- Limit foods such as: sweets or desserts, chips, crackers, soft drinks, sweetened coffee or sweetened tea drinks.
- Also, avoid alcoholic beverages. Alcoholic beverages not only do not contain any nutritional value, but only add calories.
- Even if these foods are in your calorie limit, consuming them can cause you to miss out on important nutrients from other healthy foods (like protein, fruit, and vegetables). plants or vegetables). Increasing calorie consumption from sweet foods that don’t contain many nutrients can slow weight loss.
Additional Physical Activity
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Increase exercise. The best way to lose weight fast is to follow a calorie controlled diet and exercise. You need to exercise with quite intensity to be able to lose 10 kg quickly.
- High-intensity exercise is any exercise that increases your heart rate and breathing rate. Practice until you can’t say more than a word or two without taking more breaks. [11] X Trusted Source National Health Service (UK) Go to Source If your fitness level is scaled from one to ten in ascending order, you should work out at seven or eight.
- Each person must spend about an hour to practice. Plan to exercise regularly for an hour a day, whether training with high or low intensity.
- Moderate intensity activity will also burn calories and aid in weight loss. However, vigorous activity burns more calories and can help you reach your weight loss goals faster. [12] X Research Source
- Before starting any exercise plan, you should consult with your doctor to make sure the exercise plan is safe and right for you.
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Regularly incorporate aerobic exercise. You should aim to have at least 150 minutes of cardio each day. However, according to many experts, it is recommended to increase to 300 minutes or 5 hours a week to promote weight loss. [13] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Some common cardio exercises include running or jogging, swimming laps, dancing, cycling, and some martial arts. Although these activities help burn different calories, they are all effective.
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Incorporate strength training exercises. This type of strength training exercise is very effective and safe for weight loss. Strength training helps to increase lean muscle mass, and in the long run can increase the body’s natural ability to burn calories. [14] X Trusted Source Mayo Clinic Go to Source
- Strength training is very effective for weight loss, because stronger muscles will need more energy to work, which means more calories can be burned. [15] X Trusted Source Mayo Clinic Go to Source
- You should spend about 2 days a week doing strength training and each exercise lasts at least 20 minutes. [16] X Research Source Some strength-building exercises include: weightlifting, weightlifting, bodyweight exercises, and pilates.
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Plan to take a day or two off. Rest is also an important part of a workout plan. Continuous exercise, especially with intense intensity, can cause joints, muscles and the body to be “overloaded” and damaged. [17] X Research Source
- Taking a few days off gives your body time to recover and can help prevent damage.
- Rest is just as important as exercise.
- However, you should also do light activity on rest days. That means you should get up and engage in some light, low-intensity activity, like doing a simple recovery yoga exercise, going for a light walk, or cycling in a relaxed and leisurely way.
Stay Excited and Motivated
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Keep a food diary. Keeping track of all your foods and meals will not only help you stick to your plan, but will also keep you motivated. [18] X Trusted Source Cleveland Clinic Go to Source Looking through your food diary you can see the progress you’ve made as well as how hard you’ve worked on your plan, which is quite interesting.
- Many people believe that they eat less than they actually are. By keeping a food diary to make sure you know the actual amount of food you eat and help you be more responsible.
- Use it as a food diary or download a food diary app to your phone to record meals (including calories), exercise, and other metrics you’re tracking.
- You can also use a food diary to record how you feel about your eating plan, or the days you feel hard, etc.
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Track your weight loss progress. Write down your goal and stick it or put it somewhere you can easily review it. Below the goal, make a record of how many kilograms or centimeters you have lost.
- When you want to give up, review your goals and previous achievements. That way, you may have more motivation to keep working on your plan.
- Regularly monitor your weight to see if your diet is working. This way, you can make changes when needed. [19] X Research Source
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Record notes. Stick sticky notes anywhere they can be seen, like bathroom mirrors, refrigerators, even at the steering wheel. By writing motivational phrases and short reminders will help you stay motivated throughout the day.
- Self-motivation to remind you of your goals and plans. [20] X Research Source
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Find a companion. This is especially helpful in helping each other maintain a workout plan. [21] X Research Source If you have a workout buddy, you’ll have more reasons to work out on time.
- Companions can give you a boost when you’re down.
- Your companion can also encourage you when you are sad or when you are disappointed, losing all your enthusiasm to carry out the plan you have set.
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Stress management. If you are stressed, it will be difficult for you to maintain your diet and exercise plan. Managing stress can help you feel more motivated and energized to work on your weight loss plan.
- The more stress, the slower the weight loss process, and can even promote weight gain. [22] X Research Source If you control your mood well, you can lose weight faster.
- It’s important to find activities to help you calm down and relax. Try chatting with friends, going for a walk, listening to music, or reading a book. [23] X Research Sources
Warning
- Beware of weight loss pills and similar products. Because these products are not rigorously tested and contain many substances that are not beneficial for weight loss, such as acai berry extract and willow bark. These products can even cause serious health complications long before complications from these products are discovered. You’re better off sticking to the most effective method of combining exercise and diet.
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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 6,120 times.
Losing weight can be a long process – especially when you want to lose a lot of weight it takes a lot of time. Weight loss pills, functional foods seem quite attractive for those who want to lose weight quickly. However, if you use these products many times, it will cause the phenomenon of drug resistance and have a serious risk of affecting your health. [1] X Research Sources To lose 10 kg is no small goal, but changes in the right diet and lifestyle can help you quickly achieve your goal.
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