“How to lose weight by 10 kilograms,” despite the fact that recently express diets have given way to healthy and rational nutrition, this request does not leave the top search engines. What does this mean? Only that girls still dream of losing weight quickly, visibly and, preferably, without physical, financial and emotional costs.
On the other hand, even desperate weight loss fans are well aware that choosing radical feeding systems exposes the body to serious stress: and as a result, even if the desired figure on the scales is reached, the kilograms will return as quickly as they disappeared. We decided to find out once and for all: whether it is possible to lose 10 kilograms without harm to health, what needs to be done for this and how long the diet campaign will take.
How to lose weight by 10 kg
The principle of losing weight (not so important, if you want to get rid of two extra pounds or twenty) always works the same way: you should consume fewer calories than you burn per day, which will result in a lack of energy and consistent weight loss. At the same time, the weekly deficiency should not be less than 1500-2000 calories per week, since such a weight loss will become dangerous for health. At the same time in order to get rid of 1 kilogram per week, you need to reduce the usual diet by 800-1000 calories.
There are a number of additional actions that can help. So, you can eat a little less and move a little more, or you can remove only 250-300 calories from the diet, but include an intensive high-intensity workout in your fitness regime to get the same result – 1 kilogram per week. If it seems to you that a kilogram is not enough, then experts are ready to convince you. The fact is that such a progressive weight loss guarantees you not only the loss of kilograms without return, but also the absence of stretch marks, which often occur during a sudden weight loss.
Another useful tip: review your menu. Get rid of artificial sugars, saturated fats, refined grains and alcohol, and you do not have to calculate the calorie content of your favorite dishes to give up one of them. The secret is that with this approach, the diet will automatically become less by 1200-1500 calories per week. At the same time, nutritionists advise you to rely on natural yoghurts, nuts, low-fat cheeses and fresh fruit when it comes to snacks.
How to lose weight correctly
Experts recommend that you tune in to a loss of 0.5-1 kilograms per week, since this speed is considered to be the most healthy. Too rapid weight loss can lead to serious side effects, including gallstones, digestive disorders and metabolic function, psychological problems. In addition, most people find it difficult to maintain weight if they lose weight more than 2 kilograms per week.
Magic diets and methods of express weight loss, of course, will help you get rid of extra pounds in a short time. However, in these cases, whole categories of nutrients are not allowed to be consumed, and sometimes food in general (in the case of starvation). Remember that this behavior invariably slows down the metabolism, so the next time you decide to get rid of a couple of extra pounds, it will be twice as difficult to do.
Another important point is that rapid weight loss in the majority of cases occurs because you lose a lot of water and muscle tissue, and not fat at all. While a gradual approach to weight loss helps to stimulate the thinning of the fat layer.
How long does it take to lose weight
Experts remind that the more you are overweight, the faster you will lose weight. In other words, if the extra weight is quite obvious, then you can get rid of 5-7 kilograms in three weeks or even less (if you add to the calorie restriction the right diet and regular physical exercise). On the other hand, if you have almost no excess weight, but you still strive for the ideal figure on the scales, the process may take a little more time than you would like.
Always consider the factors that affect weight loss in the long run. So, if you have a sedentary job, then, quite possibly, you will have to further reduce the caloric intake in order to achieve a result. At the same time, the closer you get to the desired point, the harder it will be to lose weight: experts call it a “plateau effect” and are advised to cope with it using “boot days” when you are allowed to consume your favorite sweets and even fast food (but , of course, in limited quantities).
So, how long will it take you to lose 10 pounds? With all the necessary conditions, including a healthy diet, it will take you from three to five months. But if you consider that as a result, the weight will not return rapidly, it is definitely worth it.