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?

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?

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


diet and Diet supplements and Exercise what works do we have in our store?YES, WE DO. read more…


Dietary Supplements for Weight Loss


Introduction read more…


Exercise will save you money


the public obviously implements the exoneration they are not able to afford how to exercise. They shouldn’t possess virtually any spare dollars how to be a part of the people’s pricey gyms. When you want how to be a part of a leisure centre it does not should cost significant money. You and your read more…


Exercise Trampoline


Enjoying the Family Exercise Trampoline Having a working-out trampoline in the property can be super fun for all the contributors of the family. here are some examples of just how a full-sized trampoline and/or possibly among the little trampolines shall help To Be Able To prevent all in read more…


Anti Aging Exercise Will Improve How You Feel About You


While seeking So You Can overcome the way all of us can get concerning ageing It’s essential to grasp the sensing good concerning yourself should be among the most proficient medicines. Your front should be 1st issue all of our study every single day and also ensure should be the place So You Can read more…


An Exercise Trampoline Can Get You Fit in No Time


While it is the large backyard trampoline that typically gets the big number of fame, a little training trampoline may provide a ton of training free of doing build up large volumes of space. Exercise trampolines generally go in and so, out of model quite often. they’re normally forgotten about t read more…


Chronic Fatigue Diet And Protein Intake


Don’t underestimate the results of one’s diet by use of the physiological excellent being a person may feel. Diet approaches a lot. For you to eat a diet extreme in body fat as well as sugar, You’ll experience the implications that such a diet shall yield. the most typical issues coming along wit read more…


Body Building Diet Strategies Explained


There are many actions that any person should estimate while you might be examining The suitable personal areas the construction of diet. it is incredibly essential that any person understand that almost everything any person completes while you might be wishing how to drive one’s personal areas read more…


A Vegetarian Diet means something different to different people


Vegetarian food that you eat may mean another actions To Be Able To other people. a lot of everyone that munch on these foods that you eat most likely will not label as themselves, or it could be assumed themselves To Be Able To be, a vegetarian. Similarly, Someone that calls themselves a vegetar read more…


A low carb diet can also be a no meat diet


a lot of anyone usually relates low carb food with meat; however it’s supremely possible, and even could be preferable, So You Can perform a low carb vegetarian diet. Typically the cause of pondering low carb indicates protein should be as a result of The stress such a using regime puts by protei read more…


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?

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


diet and Diet supplements and Exercise what works do we have in our store?YES, WE DO. read more…


Dietary Supplements for Weight Loss


Introduction read more…


Exercise will save you money


the public obviously implements the exoneration they are not able to afford how to exercise. They shouldn’t possess virtually any spare dollars how to be a part of the people’s pricey gyms. When you want how to be a part of a leisure centre it does not should cost significant money. You and your read more…


Exercise Trampoline


Enjoying the Family Exercise Trampoline Having a working-out trampoline in the property can be super fun for all the contributors of the family. here are some examples of just how a full-sized trampoline and/or possibly among the little trampolines shall help To Be Able To prevent all in read more…


Anti Aging Exercise Will Improve How You Feel About You


While seeking So You Can overcome the way all of us can get concerning ageing It’s essential to grasp the sensing good concerning yourself should be among the most proficient medicines. Your front should be 1st issue all of our study every single day and also ensure should be the place So You Can read more…


An Exercise Trampoline Can Get You Fit in No Time


While it is the large backyard trampoline that typically gets the big number of fame, a little training trampoline may provide a ton of training free of doing build up large volumes of space. Exercise trampolines generally go in and so, out of model quite often. they’re normally forgotten about t read more…


Chronic Fatigue Diet And Protein Intake


Don’t underestimate the results of one’s diet by use of the physiological excellent being a person may feel. Diet approaches a lot. For you to eat a diet extreme in body fat as well as sugar, You’ll experience the implications that such a diet shall yield. the most typical issues coming along wit read more…


Body Building Diet Strategies Explained


There are many actions that any person should estimate while you might be examining The suitable personal areas the construction of diet. it is incredibly essential that any person understand that almost everything any person completes while you might be wishing how to drive one’s personal areas read more…


A Vegetarian Diet means something different to different people


Vegetarian food that you eat may mean another actions To Be Able To other people. a lot of everyone that munch on these foods that you eat most likely will not label as themselves, or it could be assumed themselves To Be Able To be, a vegetarian. Similarly, Someone that calls themselves a vegetar read more…


A low carb diet can also be a no meat diet


a lot of anyone usually relates low carb food with meat; however it’s supremely possible, and even could be preferable, So You Can perform a low carb vegetarian diet. Typically the cause of pondering low carb indicates protein should be as a result of The stress such a using regime puts by protei read more…


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Well for Joy – Be Well and Happy!

Hey, I wanted to share this really neat
website that I found. I think that you will really enjoy it. It is
called Well for Joy, and the entire purpose of the website is to
promote health, happiness, and leading a joyful life.

I think that this website will speak
right to the things that you are hoping to accomplish in your life.
Well for Joy really focuses on the importance of holistic health.
Making sure that the body, mind, and soul are in balance and
harmonious.

The author of Well for Joy is upfront
about the fact that they are not a medical doctor and aren’t looking
to give any medical advice or use complicated ideas to help promote
wellness. Instead, the focus is on eating healthy, ensuring that you
participate in reasonable amounts of exercise, and keeping a healthy
mindset.

I really like that all of the
information on the website is from the author’s real-life experiences
and approaches that are working for real people. All of the posts on
the website are written using language that is easy to understand and
follow. And the posts cover a vast number of topics. I guarantee
there will be something that will pertain to you and your life!

My favorite thing about the Well for
Joy
website is the focus on being healthy in all ways and creating a
good foundation for happiness and joyful life. So many resources seem
to focus on only one aspect of our health, and it is genuinely
refreshing to find a resource that is so well rounded and takes a
multifaceted approach. I really encourage you to visit the Well for
Joy
website and check it out. I think that you will understand why I
find it so incredible and why I just had to share it with you!

Well for Joy – Be Well and Happy!

Hey, I wanted to share this really neat
website that I found. I think that you will really enjoy it. It is
called Well for Joy, and the entire purpose of the website is to
promote health, happiness, and leading a joyful life.

I think that this website will speak
right to the things that you are hoping to accomplish in your life.
Well for Joy really focuses on the importance of holistic health.
Making sure that the body, mind, and soul are in balance and
harmonious.

The author of Well for Joy is upfront
about the fact that they are not a medical doctor and aren’t looking
to give any medical advice or use complicated ideas to help promote
wellness. Instead, the focus is on eating healthy, ensuring that you
participate in reasonable amounts of exercise, and keeping a healthy
mindset.

I really like that all of the
information on the website is from the author’s real-life experiences
and approaches that are working for real people. All of the posts on
the website are written using language that is easy to understand and
follow. And the posts cover a vast number of topics. I guarantee
there will be something that will pertain to you and your life!

My favorite thing about the Well for
Joy
website is the focus on being healthy in all ways and creating a
good foundation for happiness and joyful life. So many resources seem
to focus on only one aspect of our health, and it is genuinely
refreshing to find a resource that is so well rounded and takes a
multifaceted approach. I really encourage you to visit the Well for
Joy
website and check it out. I think that you will understand why I
find it so incredible and why I just had to share it with you!

healthy eating

Well for Joy – Be Well and Happy!

Hey, I wanted to share this really neat
website that I found. I think that you will really enjoy it. It is
called Well for Joy, and the entire purpose of the website is to
promote health, happiness, and leading a joyful life.

I think that this website will speak
right to the things that you are hoping to accomplish in your life.
Well for Joy really focuses on the importance of holistic health.
Making sure that the body, mind, and soul are in balance and
harmonious.

The author of Well for Joy is upfront
about the fact that they are not a medical doctor and aren’t looking
to give any medical advice or use complicated ideas to help promote
wellness. Instead, the focus is on eating healthy, ensuring that you
participate in reasonable amounts of exercise, and keeping a healthy
mindset.

I really like that all of the
information on the website is from the author’s real-life experiences
and approaches that are working for real people. All of the posts on
the website are written using language that is easy to understand and
follow. And the posts cover a vast number of topics. I guarantee
there will be something that will pertain to you and your life!

My favorite thing about the Well for
Joy
website is the focus on being healthy in all ways and creating a
good foundation for happiness and joyful life. So many resources seem
to focus on only one aspect of our health, and it is genuinely
refreshing to find a resource that is so well rounded and takes a
multifaceted approach. I really encourage you to visit the Well for
Joy
website and check it out. I think that you will understand why I
find it so incredible and why I just had to share it with you!

healthy eating

Well for Joy – Be Well and Happy!

Hey, I wanted to share this really neat
website that I found. I think that you will really enjoy it. It is
called Well for Joy, and the entire purpose of the website is to
promote health, happiness, and leading a joyful life.

I think that this website will speak
right to the things that you are hoping to accomplish in your life.
Well for Joy really focuses on the importance of holistic health.
Making sure that the body, mind, and soul are in balance and
harmonious.

The author of Well for Joy is upfront
about the fact that they are not a medical doctor and aren’t looking
to give any medical advice or use complicated ideas to help promote
wellness. Instead, the focus is on eating healthy, ensuring that you
participate in reasonable amounts of exercise, and keeping a healthy
mindset.

I really like that all of the
information on the website is from the author’s real-life experiences
and approaches that are working for real people. All of the posts on
the website are written using language that is easy to understand and
follow. And the posts cover a vast number of topics. I guarantee
there will be something that will pertain to you and your life!

My favorite thing about the Well for
Joy
website is the focus on being healthy in all ways and creating a
good foundation for happiness and joyful life. So many resources seem
to focus on only one aspect of our health, and it is genuinely
refreshing to find a resource that is so well rounded and takes a
multifaceted approach. I really encourage you to visit the Well for
Joy
website and check it out. I think that you will understand why I
find it so incredible and why I just had to share it with you!

weightloss

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