How to lose 10 kg?

Stress, fatigue, bad lifestyle habits, it often takes no more than that for the pounds to pile on and the scale to show an extra 10 kilos one morning! Don’t get depressed, there are solutions!

Here’s how to lose 10 kgs quickly and without gaining them back.

How to lose 10 kilos sustainably?

Men and women alike, when we gain weight and don’t feel good about it, we say to ourselves “I want to lose my extra kilos as quickly as possible”.

Whether it’s a question of wanting to go on a crash diet before the summer to feel comfortable in a swimming costume, a desire to get back to your pre-pregnancy body, or even kilos accumulated over the years that you can’t stand any more, the first thing to do is to ask yourself the right questions!

How long does it take to lose 10 kg? Can you lose weight in 7 days? In 3 weeks, 2 months or 1 year? It depends on you, your metabolism, your diet and your physical activity. Some people can lose weight very quickly, while others will need more time even if they do everything right.

There are of course tips on how to lose weight and keep it off. Losing 10 kilos is no small thing, it requires willpower and changes in your habits.

Even if you want to lose weight quickly, you shouldn’t stress yourself with impossible deadlines that could frustrate you and ruin your motivation. Losing 10 kilos in 1 week or 15 days is impossible, unless you put your health at risk.

On the other hand, you can lose 2 kg in 2 weeks, 3 kg in 4 weeks or 4 kg in 8 weeks, for example. These are already more realistic goals that will be milestones in your journey. Your objective is to lose ten kilos: you can achieve this in 3 months, 4 months or 6 months, for example.

Losing weight slowly will prevent you from gaining weight again, as it limits the risk of a yo-yo effect.

But you can also lose weight very quickly and make the necessary efforts to avoid gaining weight again after a diet, which is more difficult, but achievable.

Also keep in mind that the body changes at 50 or after a baby, and you should take this into account when setting up your slimming programme.

To lose weight and keep it off afterwards, you need to focus on a change of diet and physical activity.

Practising one or more sports is not compulsory to lose weight, but there is nothing better to reshape your figure and facilitate weight loss!

Losing 10 kilos through diet

Diet is the key to losing weight! There is no shortage of solutions and diets: lose weight with Dukan or Thonon, go on a high-protein diet, try chrononutrition, or lose weight by fasting, you are spoilt for choice.

What is the best diet for losing weight? You can go on a paid or free diet, buy products like Dukan or simply say goodbye to sugar and fat filled pastries.

It all depends on your needs and lifestyle. You can get great results with a protein crash diet or take your time with a diet like chrononutrition.

In order to lose weight, you must first calculate your calorie requirements. How many calories are needed? The needs are not the same if you are a woman or a man, if you are 20 or 60 years old, if you work in an office or in a restaurant. Your body needs calories just to function on a daily basis. Even sleeping or breathing requires calories!

So you should not go below what is called the basal metabolic rate (the number of calories your body needs just to function).

Then there is the maintenance calorie count. This is the number of calories your body needs to function, plus the calories you need in your daily activities depending on your activity level.

The more active you are, the more this number increases. As long as you stay around this number, you will not gain weight or lose weight. To lose weight, you need to be in a calorie deficit: at least 200 calories below your maintenance calorie count. Your diet must therefore take into account your calorie requirements. It’s all about what you eat!

You can lose weight without going on a restrictive diet. For example, if you consume more calories than you need every day, you will gain weight. All you have to do is stop overdoing it and the first few kilos will be gone.

To lose 10 kilos in 2.5 months, you will have to set the bar higher and make more effort than if you want to lose 10 kilos in 8 months. The faster you lose, the greater the effort required. This does not mean that you have to deprive yourself of everything you like.

The best solution is to follow a suitable diet: it must suit your lifestyle, provide you with the calories you need to keep your energy up and, above all, give you all the essential elements to stay healthy.
Protein, for example, is essential for your muscles. A diet that is too low in protein will cause you to lose muscle and not fat. Your weight will go down on the scale, but the fat will still be there, and you will have lost muscle!

The same goes for fat. It’s tempting to avoid them at all costs, but they contain good things that the body needs. So you shouldn’t cut them out, but limit them and choose them carefully. For example, a drizzle of olive oil on a salad is very healthy and won’t make you fat. On the other hand, cooking everything in butter or sunflower oil will make you gain weight.

Are you addicted to chocolate? Choose dark chocolate that is low in bad fats and sugar, and allow yourself a small square in the evening after your meal. Chocolate is also good for your health, as long as you choose it well and don’t overdo it. Do you love ice cream? Try sorbet, which is just as good and has fewer calories!

And of course, think about vegetables and starches, as well as fruit. All are necessary to keep you healthy, and as long as you choose them well and cook them in a healthy way, it is possible to lose weight without depriving yourself. In short, it’s all about choosing healthy foods and not overdoing it. Many diets allow you to combine slimming and eating well!

You can speed up weight loss by using complementary products, for example green coffee or a fat burner. These products alone will not make you lose weight miraculously, but they are a precious help when you are already making efforts on the side! Drinking water can make dieting easier. If it is difficult for you to drink regularly, don’t hesitate to add a few slices of cucumber to your water, for example, or to let some red fruit infuse it. It only takes a few moments to prepare a delicious slimming drink!

Sport to lose 10 kilos

Lose weight with sport or without sport? You can lose 10 kilos without doing any sport, so nothing forces you to do so! But it is in your interest to be physically active. With sport, you accelerate your weight loss: you burn calories during the session, but also afterwards, when you are at rest.

Sportsmen and women burn more calories every day, even when they are asleep! This welcome little boost not only helps you lose weight faster, but also allows you to indulge yourself without paying for it on the scales. Not only can you lose a maximum amount of fat in 1 month or more, but it also helps to reshape the body. You lose weight and your muscles gradually become more defined. Your body is slimmer, more toned, abdominal fat disappears, your thighs become more shapely and your waist becomes slimmer, in a much more harmonious way than with a diet alone.

It’s also good for your health. Don’t hesitate to try out a variety of sports until you find the one that suits you: jogging, cardio, dancing, jumping rope, swimming, weight training, zumba, yoga or combat sports, there is bound to be an activity for you. Think of other original activities such as rock climbing, archery or hula hoop. There are many other options besides running and fitness!

Your programme to lose 10 kilos

To lose weight quickly and effectively, nothing beats a real programme! Here are some ideas for your menu that will allow you to lose your first kilos quickly, with good results in 6 weeks or 5 weeks, and up to 10 kilos afterwards!

For breakfast:

– A slice of wholemeal bread with a little low-fat butter

– A yoghurt or a glass of milk

– Half a grapefruit

– A hot drink such as tea or coffee (without sugar)

For lunch and dinner:

– 100 to 120 grams of meat or fish

– Vegetables, which you can eat as much as you like

– A small portion of starchy foods (potatoes, rice, pasta, etc.)

– A dairy product

You can add fruit for dessert, or save it for your morning and afternoon snacks. As a snack, think of a handful of almonds, hazelnuts or walnuts, or even a square of dark chocolate: ideal for filling a small hunger without the risk of gaining weight!

In just one month you will already see results. After pregnancy, if you are breastfeeding, you should pay attention to your diet, because your body has special needs! Choose menus that are adapted to your situation. In any case, vary your meals as much as possible so that you don’t get bored and, above all, so that your body gets plenty of good things.

Also have fun doing themes, for example 1 week soup, then 1 week on the theme of purees, varying the foods used in the recipe each day. Thanks to sport you can lose weight even faster and create a dream figure! But how can you lose weight with sport? There are many possibilities, here are two very simple ideas:

– The plank: this is the ideal exercise for losing weight and gaining weight. It’s quick, free, and doesn’t require any equipment! All you have to do is stand in a plank on the floor (like doing a push-up, but with your forearms on the floor) and hold it as long as you can. The first few days you may find it difficult to hold on for more than 20 seconds, but you’ll soon progress to 1 minute, then 2, then 3.

– Running: this is very effective and all you need is a pair of trainers and shorts. By running, you can burn calories as well as do good for your health.

To keep motivated during this new adventure, take the time to read testimonials from people who have achieved their goal! Also take before and after pictures, because nothing beats a picture to see how far you’ve come. To find out more and to find the diet best suited to you, discover all our dedicated articles!