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.