How To Lose Weight Fast In 2 Weeks 10 Kg
What are some effective diet plans to lose weight fast? – There is no one-size-fits-all diet plan that can help you lose weight fast. Where one diet plan may be effective for one person, it may not be effective for another. There are a lot of short-term diets that claim to help you lose weight fast.

  1. However, you should only use these methods under the supervision of a medical professional and for a limited period.
  2. Instead, it’s best to pair regular exercise with a balanced diet if you want to shed some kilos.
  3. You can achieve a balanced diet by eating many vegetables, fruits, whole grains, lean meats, and reduced-fat dairy products.

You should also avoid excessive consumption of processed foods, sugary drinks, alcohol, and fatty foods. Moreover, you should drink plenty of water as it can help make your diet and exercise routine more effective for your body, as it helps regulate your body’s metabolism.

Can you lose 10kg of fat in 2 weeks?

Losing 10 kg (or 22 lbs) in 2 weeks is a very ambitious goal, and it would likely require you to lose about 0.5 kg (1 lb) of weight every day. This is an extremely aggressive and potentially unhealthy rate of weight loss, and it’s not something I would recommend.

Is it possible to lose 10 kgs in 10 days?

Frequently Asked Questions – There are several questions about losing weight. The following are some of the most Frequently Asked Questions (F.A.Q.s) : Question : What are some of the helpful tips for losing weight in a good way? Answer : The following are some of the ways of losing weight without suffering from the harmful effects of crash dieting.

Exercise regularly. Exercise should increase your heartbeat and you should do it in longer bursts like running. Eat food that is rich in proteins and other nutrients. Avoid food rich in fats. Don’t consume more calories than you can burn. Avoid empty of bad calories like alcohol, chocolates, fast food, etc. Create a diet plan that you can stick to your entire life. All these things should be done together and results will be visible in a matter of weeks.

Question : crash dieting is good for our body in the long run. Answer : No Question : Should we do more exercise while doing crash dieting? Answer : No as the body gets weak due to calorie deprivation. Question: Can we recover from the side effects of crash dieting? Answer : Yes by following the right diet immediately when we realize what is wrong with our body.

How many steps a day to lose 10kg?

Walking For Weight Loss: How Effective is it? – There have been many discussions and debates about the impact of walking on one’s body. Most people believe that walking can help you increase your fitness levels but there is not much to be said about walking for weight loss.

  1. That may need reevaluation.
  2. Weight loss is possible with a regular regime of walking.
  3. If you have a walking to lose weight plan, you can do it through this common exercise, you need to make it to at least 10,000 steps in a day.
  4. You may literally need to step it up based on your calorie consumption.
  5. Weight loss is a balanced combination of diet and exercise.

This is why walking and weight loss go hand in hand. Even if you are unable to find the time to go and exercise in a gym or you have an irregular schedule, walking for weight loss as the goal is not very difficult to incorporate into your day. If you are thinking of how you could benefit from walking exercise, here is a list of benefits.

How to lose 10 kg in 15 days?

Follow a Balanced and Nutritious Diet – Focus on consuming whole and nutrient-dense foods such as lean proteins, vegetables, fruits, whole grains, and healthy fats. Avoid sugary foods, unhealthy fats, and empty calories. Eating less isn’t enough if you are eating the wrong foods.

How long is realistic to lose 10kg?

Short and long term planning – Following these guidelines, the ideal will be to lose weekly between 0.5 and 1 kg of fatty tissue. Therefore, to lose 10 kilos of fat and improve the body composition will be necessary to spend about approximately 3 months working to achieve it.

Although this is an estimate. And there is a genetic predisposition that facilitates more fat loss through diet, with the effect being greater at the beginning of the intervention. Once we reach the goal, we should not fall into the error of relaxing and returning to our previous habits. If not, we will recover the weight quickly and our effort will have been in vain.

It is necessary to know the term weight memory, being the memory that our body has about what we weigh. Our weight will always tend to return to the range where we have maintained a given weight for the longest time. For its modification, we need to be in the new range for about 2 years,

Nacho OrtuñoGraduado en Ciencias de la Actividad Física y del DeporteExperto Universitario en Entrenamieto PersonalExperto Universitario en Readaptacion Fisico Deportiva

: Lose 10 kilos in a healthy way. How much time do you need?

How quickly can I drop 10kg?

Commit for a period – One of the many reasons that we are not always successful in our weight loss attempts is that we go on and off programs too quickly. It takes time for the body to deplete fuel stores and mobilise fat stores and as such ensuring you are giving yourself enough time to lose weight is important.

  1. As a general rule of thumb, you will need at least 3-4 weeks to drop 3-5kg and up to three months to lose 10kg.
  2. This means that focusing on your diet and exercise goals for a couple of weeks without distraction and excess calories will go a long way at getting your weight loss efforts off to the right start.

READ MORE: One of the most important nutrients you may never have heard of

Can I lose 5 kg in 2 weeks?

How Do I Lose 5 Kilos A Week Through Calorie Deficit? – Whether it’s for a special event or just to kickstart a weight loss journey, the desire to shed a few extra pounds quickly can be tempting. However, the question remains: how do I lose 5 kilos in just a week? Here Is The Answer You Are Looking For: So, if you want to lose 5 kg (which is equivalent to 11 pounds) in one week, you would need to create a calorie deficit of 38,500 calories over that week.

This means that you would need to burn or cut 5,500 calories per day in order to achieve this level of weight loss. To put this in perspective, a moderately active adult male needs around 2500-3000 calories per day. To maintain their weight, a moderately active adult female needs around 2000-2500 calories per day.

So, in order to create a calorie deficit of 5,500 calories per day, You would need to consume only 500-1,000 calories per day, which is an extremely low amount and likely not sustainable or healthy for most people. In fact, trying to lose 5 kg in one week is generally not realistic or healthy.

  • Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other negative health effects.
  • Additionally, most of the weight lost during rapid weight loss is often water weight or muscle mass rather than body fat.
  • Sustainable weight loss should be achieved at a rate of 0.5-1 kg per week through a combination of healthy eating habits and regular physical activity.

While it may be tempting to try to reduce 5 kgs in a week, it is not a realistic or healthy goal for most people. Instead, it’s important to focus on making sustainable lifestyle changes that will lead to gradual and long-term weight loss.

Has anyone lost 10kg in a month?

A Word From Fitelo How To Lose 10kg In 1 Month Without Exercise – While it is possible for some people with a fast metabolism to lose 10 kgs in 1 month without exercise, it may not be safe or sustainable for everyone. Extreme calorie restriction and rapid weight loss can lead to health risks such as nutrient deficiencies, muscle loss, and gallstones.

Therefore, consulting a dietician or a doctor before embarking on any weight loss program is highly recommended. A personalized and balanced approach to nutrition that includes a variety of healthy foods and regular physical activity is the key to achieving and maintaining a healthy weight in the long term.

Get In Touch With Our Expert Dieticians At Fitelo Today If You Want To Lose 10kg In 1 Month Without Exercise! Fun Fact Did you know that following a strict diet and then returning to your old eating habits can actually make you gain weight again? It’s true! But here’s the surprise – Fitelo can help break this vicious diet cycle with personalized diet plans that consider your unique food habits and preferences.

What is the 10 day egg fast?

TikTok ‘s obsession with food and diet can at times be inspiring — the platform is filled with creative recipes and healthy eating options. However, it can also lead to some fairly bizarre diet trends that can sometimes be outright risky, Some recent famous TikTok diet trends include lettuce water, the salmon rice bowl and the “Green goddess salad.” Now a new trend gaining traction on the site — the 10-day egg diet — has some nutrition experts worried it’s encouraging people to take a highly restrictive approach to losing weight.

The trend promotes a diet that involves eating eggs for three meals a day — and barely anything else. The diet does permit green tea, apples and oatmeal along. Videos that have racked up hundreds of thousands of likes and millions of views show TikTokers trying the 10-day challenge, claiming it’s their attempt to lose 10 pounds in 10 days.

One user showed one of her daily meals on the diet, noting she ate three hard-boiled eggs for breakfast, three for lunch and a bowl of plain oatmeal with boiled water for dinner. The video, which has more than 20,000 likes, claims it’s her plan to “lose 10kg in 10 days.” The 10 day egg diet, which is a version of the traditional ‘ boiled egg diet ‘ that’s been around long before TikTok, still may be too restrictive, experts argue.

  1. Like most crash diets, it doesn’t create a sustainable approach to long-term weight loss.
  2. It also limits the amount of fiber and nutrients from dark, leafy greens and whole grains that are important for health.
  3. Healthline gave the diet a 1.33 score out of 5, noting that “although the boiled egg diet encourages eating healthy food groups and may promote short-term weight loss, it’s overly restrictive and unsustainable.

Any weight you lose may be regained once you return to your typical eating pattern.” The 10 day egg diet is also one of several trends that experts have pinpointed as being potentially harmful for young people when it comes to broader body image issues.

  1. One study published in PLOS ONE last year found that the majority of diet-related posts on TikTok “presented a weight-normative view of health, with less than 3% coded as weight-inclusive” and not much of the nutritional content on the site is distributed by experts.
  2. The researchers also noted that nutritional content on TikTok “may contribute to disordered eating behaviors and body dissatisfaction in the young people that are TikTok’s predominant users.” Even some TikTokers who have followed through on the trend admit there are a few unpleasant side effects from eating mostly eggs – including some stomach irritation and nausea.
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“I think the last nine days of eating the bare minimum have caught up with me today, and the whole day I felt nauseous,” one user said on her last day of the diet. In other words, if you’re hoping to lean on TikTok for nutrition advice, use your judgment and careful discretion: There’s a much wider variety of healthy recipes to choose from.

What happens if you eat 1,000 calories a day?

Short-term risks of eating 1,000 calories a day may include dizziness, hunger, gallstones, nausea, fatigue, headaches, and nutrient deficiencies. It can lead to nutrient deficiencies, slow metabolism, and make bones weaker if you exercise along with a low-calorie diet.

Can I lose 5kg in a week?

Download Article Ditch the crash diets and learn safe tips for sustainable and long-term weight loss Download Article Swimsuit season. An upcoming event. A healthier lifestyle. Whatever the reason, you’re hoping to take a big step forward in your weight-loss goals—and fast. While aiming to lose 5 kg (11 lb) in 1 week isn’t impossible, it isn’t a very realistic (or healthy) way to slim down; in fact, doctors agree that rapid weight loss can usually be chalked up to a combination of lost water weight, muscle mass, and fat loss, rather than just plain fat loss.

  • Lose extra water weight by drinking 11.5 to 15.5 cups (2.7-3.7 L) of water each day. Eating low-sodium and potassium-rich snacks can also be a big help.
  • Lose weight consistently by following a calorie deficit diet—this is when you burn more calories than you intake within a day.
  • Eat a diet that’s rich in whole grains, lean protein, and fresh fruits and veggies, and aim to get 150 minutes of exercise each week.
  1. 1 Drink 11.5 to 15.5 cups (2.7-3.7 L) of water each day. If you’re assigned male at birth, aim to drink 15.5 cups (3.7 L) of water each day; if you’re assigned female at birth, shoot for 11.5 cups (2.7 L). Believe it or not, your body needs water in order to lose water weight,
    • When you stay hydrated, your kidneys have an easier time managing the amount of water and sodium that’s in your system.
    • Take a refillable water bottle with you whenever you head out so you can stay hydrated wherever you go.
    • Not sure how much water you’re drinking each day? Use a smartphone app like Water Balance ( iOS / Android ) or Water Reminder ( iOS / Android ) to track your hydration.
  2. 2 Snack on unsalted nuts and veggies instead of foods that are high in salt. Is your stomach growling but it’s not quite mealtime yet? Reach for some unsalted seeds or nuts to help satiate your hunger, rather than snacking on something extra salty. High sodium (salt) levels in your body make your body retain more water, which leads to more water weight.
    • Unsalted pretzels
    • Unsalted popcorn
    • Chips that are low in salt (less than 5% Daily Value of sodium)

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  3. 3 Stock up on potassium-rich foods to help lower your water weight. In the mood for a snack? Grab some raisins, bananas, avocados, cashews, and a variety of other foods that contain potassium. Potassium helps keep your body’s water and sodium levels in check, which helps with water weight management overall.
  4. 4 Cut back on carbs a little so your body holds onto less water. When kept in your muscles, carbs turn into glycogen (stored carbs), which often retain more water. This doesn’t mean you have to cut out carbs altogether, though—stock up on whole grains, like brown rice and whole-wheat pasta.
    • On a low-carb diet, your average meal needs to be 50% veggies (the non-starchy kind), 25% protein, and 25% whole grains.
    • Try to load up on lean proteins, which have less fat and calories. Extra lean ground beef, turkey, chicken, tuna, beans, lentils, fish, and shellfish are all great options to choose from.
  5. 5 Work out for at least 30 minutes each day. As a general rule of thumb, it’s good to get your blood pumping each day, whether that’s going for a walk, hiking on a local trail, or playing a game of pick-up basketball with some friends. When you stay active, the physical activity helps you sweat and helps prevents water from collecting in the lower sections of your body. This—you guessed it—can help you lower your water weight overall.
  6. 6 Talk to your doctor and see if diuretic pills are an option. Tell your doctor about your weight-loss goals, as well as your desire to try diuretic pills (also known as water pills). They can help you decide if this medication is a safe and healthy option for your weight-loss journey.
    • Chat with your doctor about any other diuretic treatments you’re thinking about trying, like sauna visits or herbal supplements.
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  1. 1 Lose weight consistently with a calorie deficit diet. Calculate your daily calorie needs and subtract 500 calories—expect to lose 0.5 kg (1 lb) each week by following that daily calorie goal. From a health perspective, burning more calories than you intake is the simplest way to lose weight.
    • While it may be tempting to try a huge calorie deficit for major weight loss, medical professionals advise against this approach. Attempting a bigger deficit can lead to pretty unpleasant side effects (like tiredness, nausea, and constipation); plus, it’s harder to follow through with it in the long-term.
  2. 2 Try an intermittent fasting plan throughout the week. Choose an 8-hour period of the day where you’ll eat all of your daily calories, and a 16-hour period where you’ll fast. An example of this could be eating brunch at 11 AM and then eating dinner by 7 PM. Only calorie-free drinks (like water or unsweetened tea) are allowed during your fasting periods.
    • Other intermittent fasting frameworks include the “5:2” plan, where you eat normally (without fasting) for 5 days of the week, and then eat nothing (fast) for the other two days. You could also try alternate-day fasting, which involves switching between a normal day of eating and a fast (or calorie-restricted day of eating).
  3. 3 Upgrade at least 50% of your grains to be whole grains. Whole grains are rich in a lot of nutrients, including fiber, which helps you feel full after a meal. If refined grains (the opposite of whole grains) are a big part of your current diet, ease your way into whole grain territory with some simple substitutions, like whole-grain bread instead of white bread, or brown rice instead of white rice.
    • Six servings of grains is the recommended daily portion for the average portion. A slice of bread or tortilla counts as 1 serving of grains, as well as a single portion of cereal or ⅛ cup (28 g) of pasta.
  4. 4 Eat enough protein to make up 10-35% of your daily calories. Let’s say that your daily calorie goal is 1,700 calories; using this guideline, eat anywhere from 170 to 595 calories worth of lean protein each day. Protein is an essential part of building your muscles—plus, it helps you feel satiated for longer, which can help with your weight-loss goals.
    • Focus on leaner sources of protein—they’re lower in calories which can help support weight loss. Pork loin, skinless chicken breasts, and lean ground beef are all tasty lean protein options to consider.
    • Still not totally sure how much protein you should be eating? Check the USDA’s Dietary Reference Intakes (DRIs) Calculator for extra assistance.
  5. 5 Munch on 4-5 servings of both fruits and veggies each day. Fresh, frozen, and canned produce all great ways to eat your fruits and veggies—just make sure that you’re eating at least 4 servings of fruit each day and 5 servings of veggies. Fruits and veggies are nutrient-rich, low in calories, and high in fiber, making them absolute superstars in a weight loss-friendly diet.
    • A standard serving size of veggies is around 1 cup of leafy greens, 1 ⁄ 2 c (120 mL) of veggie juice, and ½ cup of canned, fresh, or frozen veggies.
    • A typical fruit serving size is ½ cup of canned, fresh or frozen fruit, 1 ⁄ 4 c (59 mL) of fruit juice, or ¼ cup of dried fruit. A serving of whole fruit roughly equals the size of a clenched fist.
  6. 6 Eat healthy snacks if you get hungry throughout the day. Refined carbs and sweets won’t satisfy you in the long term, and just end up being empty and unnecessary calories. Instead, reach for a nutritious snack—fruit, veggies, whole grains, and yogurt are all fair game.
    • Always try to eat intentionally. Rather than snacking while binging a show on Netflix, snack when your mind is clear and able to focus on what you’re eating.
  7. 7 Cut out alcohol to help you lose weight. Alcohol has its fair share of calories. Considering that most people drink more than one serving of alcohol at a time, these calories add up quickly. Cutting out drinks may help you slim down faster and stick to your goals.
    • Eliminating alcohol from your diet may also help you sleep better and have more energy overall.
  8. 8 Limit your caffeine consumption to potentially prevent weight gain. If you have the option, grab a low-caffeine or caffeine-free drink as a pick-me-up. Caffeine hikes up cortisol, a stress hormone, which may snowball into habits like emotional eating. High caffeine levels can also lead to low blood sugar, which can also make you tempted to munch on higher-calorie snacks.
    • When you drink tea or coffee, don’t add sugar or other sweeteners. This is an easy way to cut calories!
  9. 9 Limit yourself to healthy snacks if you decide to eat before bed. If you’re feeling a little hungry in the late hours of the night, reach for a nutritious snack that’s full of protein and/or whole grains, like a bowl of whole-grain cereal. Cutting out nighttime snacking may help you cut back on calories, especially if you tend to eat a lot of snacks at night.
    • While eating late in the day has no effect on your metabolism or how your body uses calories, nighttime can be a prime time for mindless eating.
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  1. 1 Participate in 150 minutes of moderate-level cardio each week. Medical experts suggest getting around 150 minutes of “moderate-intensity aerobic activity” each week—in other words, a power-walk around the neighborhood or something similar. Try to spread your exercise sessions out over 5 days of the week, dedicating 30 minutes to each workout.
    • This exercise plan is great if you have a small window of time to exercise each day.
  2. 2 Do 75 weekly minutes of high-intensity cardio if you’re pressed for time. Not sure if the 150-minute weekly workout schedule is for you? Try doing “vigorous-intensity aerobic activity” for 75 total minutes throughout the week, like going for a jog.
    • This type of workout schedule might be best if you only have the weekends free to exercise. You might jog for 35 minutes on Saturday, and then go for a 40-minute swim on Sunday.
    • Try short HIIT (High Intensity Interval Training) workouts as part of your vigorous exercise regimen. During HIIT training, alternate between going all-out for around 20 seconds, and then giving yourself 10 seconds to rest. Repeat this cycle for 4 minutes, and then give yourself another 1-minute break. Do this cycle 3 more times to finish up your HIIT workout for the day.
  3. 3
  4. 4 Amp up your activity levels throughout the day. Take your dog out for a loop around the neighborhood, or walk in place while you get caught up on your favorite TV show. Simple additions (or substitutions) to your daily routines are great opportunities to add a little more fitness to your life. Here are a few more ideas:
    • Walk to a nearby store instead of driving there
    • Climb up the stairs rather than taking the elevator
    • Invite a friend or loved one to go for a walk with you
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  1. 1 Sleep 7-9 hours each night. Try to go to bed earlier and sleep in later if possible. It also helps to reduce devices that make sound or light to help ensure you get a sound sleep. A lack of sleep can trigger your body to release higher levels of hormones that cause you to feel hungry—in fact, those who are sleep deprived typically crave higher fat foods.
    • Try to make your bedroom as comfortable as possible by setting the temperature to 65 to 69 °F (18 to 21 °C) and hanging up darkening shades.
    • Heading to bed a little earlier can help you cut down on any late-night snacking.
  2. 2 Prioritize relaxation and stress management in your day-to-day routine. Stress is no joke—not only does it make you hungrier, but it makes you crave less-than-healthy foods and snacks. Tackle your stress head-on by exercising regularly, meditating, and spending time with friends and loved ones.
    • Journaling, creative hobbies, and yoga are other great ways to de-stress and add some relaxation to your life.
    • Think about seeing a life coach or licensed therapist if stress is something that’s difficult to manage in your life.
  3. 3 Refrain from skipping meals. You’d think that skipping meals would be an easy way to shed a few kilograms/pounds, but it actually has the opposite effect. Whenever you skip a meal, your body’s metabolism lowers and you end up burning fewer calories. Plus, skipping meals leaves you feel exhausted, icky, and definitely less than your best.
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Can I lose 3kg in 10 days?

Answer: Ideally, you can lose about 1-3 kgs in 10 days. Question: What fasting is best for weight loss? Answer: Intermittent fasting is best for weight loss with a typical loss of 4-5 kgs over 10 weeks.

How many jumping jacks to lose 10 kg?

Download Article Download Article You’ve probably seen fad diets and exercise regimens floating around the internet that are all about restriction and punishment, but the truth is you don’t need to live that way to see results. We’re here to show you that you can lose weight just by eating healthy, portioned meals and doing exercises that burn calories and tone your muscles.

  1. 1 Cover half of the plate at every meal with non-starchy vegetables. Veggies should make up the bulk of your diet because they are low-calorie and contain lots of essential nutrients to keep you healthy. Many experts recommend at least 4 servings of vegetables per day, but if you want to lose weight then you’ll need to eat more than that.
    • Non-starchy vegetables include cauliflower, broccoli, carrots, zucchini, lettuces, asparagus, and lots of other delicious foods that can all be prepared in many different ways so you won’t get bored of them.
  2. 2 Include a serving of a lean protein in every meal. Lean proteins include chicken and eggs, white fish (like salmon and tuna), some cuts of beef, and legumes. Proteins are important for weight loss because eating them helps your body to build lean muscle and boosts your metabolism.
    • A good rule of thumb to remember is that a single serving of most meats is about the same size as your palm.
    • If you don’t eat meat, there are lots of plant-based meat alternatives available that are even healthier options! Look for them in the frozen section of your grocery store.

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  3. 3 Replace refined carbs with whole grains and lots of fiber, Many studies show that if you want to see quicker weight loss results from a diet, you should follow a low-carb diet. Instead of eliminating all carbs, however, you can focus on cutting out refined carbs and processed sugars and eating whole grains and plenty of fiber.
    • Healthy carbs can be found in fruits, legumes (like chickpeas, lentils, and black beans), whole grains (like oats, brown rice, quinoa, or whole-wheat breads and pastas), and starchy vegetables.
    • Stick to the proper serving sizes of the different types of carbs. Make sure to look at the nutrition label on your foods and measure them properly before eating.
  4. 4 Look for low-calorie versions of your favorite condiments and dressings. Toppings for your favorite foods often are sneaky ways that calories and carbs show up in meals. One tablespoon of mayonnaise, for example, can have up to 90 calories! Restock your kitchen with low-calorie options of the dressings and condiments that you use often.
    • You can also practice seasoning foods with herbs and spices, which naturally have fewer calories and more flavor.
  5. 5 Supplement meals with a few small, nutritious snacks throughout the day. Having an occasional snack can be a part of a nutritious weight loss diet because it will keep you from getting too hungry and overeating. When you do snack, make sure that you’re choosing foods that are filling, high in nutrient content, and low in calories.
    • Examples of filling and healthy snacks include: a medium-sized fruit, like a banana or apple; a 1 ounce (28 g) serving of your favorite nuts; a small bag of carrots and celery with hummus; and beef jerky.
    • Lots of snacks are available at grocery stores in 100 calorie serving packs. Stock up on these and keep one or two on you during the day just in case you get hungry.
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  1. 1 Stop drinking sodas, fruit juices, most alcohols, and other high-calorie drinks. One of the easiest ways to lower the amount of calories you consume in a day is to start with liquids because people often forget or don’t know just how many calories their favorite drinks are. To lose weight fast, you’ll need to eliminate these drinks from your daily life.
  2. 2 Drink 2 to 3.25 kg (8 to 13 cups) of water throughout the day. Water is a great drink to help you lose weight because it fills you up, reducing feelings of hunger, but doesn’t have any hidden calories. Aim to drink approximately 8-13 glasses of water
    • Contrary to popular belief, retaining water and water bloat comes from not drinking enough water, not drinking too much.
  3. 3 Have a cup of a low-calorie drink for added flavor. If you find it’s hard to drink only water, you can have other liquids, but make sure that they’re low-calorie and have few sugars or carbs. Coffee and teas are great choices since they’re mostly water. If you don’t like those options, look for sugar-free lemonades, sports drinks, or flavored seltzers.
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  1. 1 Keep a food journal to track your food intake. Dieticians can be expensive and hard to find, but you can use an online service or smartphone app to get the same benefits for free. These apps allow you to input what you ate and how much and then will often provide the amount of calories and other nutrients you’ve consumed throughout the day.
    • As you log foods, look to see what times of day you eat the most, the types of food that you get the most calories from, and the nutrient breakdowns of the foods you eat the most. This information is crucial for rethinking your dieting plan.
    • Some great apps to check out are MyFitnessPlan, My Food Diary, and MyPlate. All of these (and more!) are available for free in the Apple App Store and on Google Play.
  2. 2 Try out intermittent fasting routines, Instead of spreading out 3 large meals throughout the entire day, try to eat all of your food in a period of 8 or 10 hours and then fasting until the next day. Pick a window of time, like 11 am to 7 or 9 pm, and allow yourself to eat during then. Outside of those hours, only drink water or other no-calorie drinks.
    • Some studies have shown that intermittent fasting boosts metabolism and increases the amount of fat lost during regular exercise, which makes this a great addition to any dieting plan.
    • An easy way to start intermittent fasting is to pick 1 or 2 days to do it in a week, then working your way up in 1- or 2-day increments to doing it full-time.
  3. 3 Eat larger meals early in the day and smaller meals towards the evening. Foods eaten after 8 p.m. have the same amount of calories as before 8 p.m., but you’re more likely to not be engaging in physical activity at night or closer to bed. Instead of having a small breakfast and finishing the day with a big dinner, have a larger breakfast and lunch and a small dinner.
    • If this doesn’t work for your schedule, you can also try eating several smaller meals throughout the day instead of the 3 main ones. The goal is to eat enough to keep you full but not overindulge because you’re hungry, which tends to happen if you start to feel hungry.
  4. 4 Allow yourself to have cheat foods in moderation to keep from burning out. It can be tough to cut out lots of different foods at once, especially if that means you don’t get to enjoy a favorite food. Once or twice a week, give yourself the chance to eat something that you cut out, like a serving of your favorite ice cream or a glass of wine.
    • There are lots of healthier versions of many junk foods (like ice cream, cookies, chips, or wine) available! Often these foods are right next to or close by the regular foods in the grocery store. If not, you can order these foods online and have them delivered to your door.
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  1. 1 Get in approximately 30 minutes of aerobic exercise a day. In addition to changing your diet, you’ll need to add cardiovascular exercise. Cardio exercises are ones that get your heart rate up, which boosts your metabolism and burns fat. Exercises like jogging or running, swimming, biking, or using a rowing machine are great ways to start if you haven’t done much cardio training before.
    • When choosing your exercises, aim to pick activities that are moderate-intensity for you. You’ll need to be out of breath, sweating and have your heart rate raised.

    Calculate your Target Heart Rate Zone (THRZ): Your THRZ is between 60% and 90% of your Maximum Heart Rate (MHR). First, calculate your MHR by subtracting your age from 220. Then, multiply that number by,6 and,9 to find the lower and upper ends of your THRZ.

  2. 2 Add in high-intensity interval training (HIIT) to your exercise routine. HIIT is a great method for maximizing the amount of fat you burn in a single workout session. When you do HIIT, you’ll want to get your heart rate as high as it can go for a short period of time, take a break, and then get your heart rate back up again.
    • Make 1-2 of your cardio sessions in a week a HIIT workout. The combination of HIIT and steady-state cardio (like jogging for 30 minutes) is great for weight loss.

    Try these basic HIIT routines: · Sprint for 1 minute and then jog for 2 minutes. Repeat 4 more times. · 45 mountain climbers, 20 pushups, 1-minute plank, 20 crunches. Rest for 1 minute, then repeat 4 more times. · 50 jumping jacks, 15 burpees, 15 lunges on each leg. Rest for 1 minute, then repeat 4 more times.

  3. 3 Move more throughout the day. In addition to participating in planned, structured exercise, try increasing how much you move throughout the day. This can also help your overall calorie burn throughout the day.
    • Take the stairs instead of the elevator whenever you can.
    • When you go to the store or run an errand, park far away from the building and get in a short walk.
    • If you have a one-on-one meeting at work, see if the other person would be okay with taking a walk as you talk.
    • Bring your lunch to work and then walk to a nearby spot to eat it.
    • Do quick exercises, like crunches, jumping jacks, or lunges, during commercial breaks as you watch TV.
  4. 4 Increase the intensity of your workouts over time. If you notice that you aren’t losing weight or have plateaued, you might need to make your workouts longer or harder. As your body begins to get used to working out, it also makes exercising more efficient, which burns fewer calories.
    • For example, if you usually spend 20 minutes running each day, try going for 5 or 10 minutes longer each time. Or you can run at a faster pace for the same amount of time.
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  1. 1 Include regular strength training in your weekly workout routine. Strength training is another type of exercise that will supplement weight loss in the short-term and help you keep the weight off in the long run. No matter what weights exercise you’re doing (like bicep/tricep curls, chest presses, pushups, or deadlifts), you should aim to do 3 sets of 12 repetitions for each one.
    • Strength or resistance training doesn’t burn all that many calories by itself. However, it helps increase your lean muscle mass and your metabolism or your body’s ability to burn calories.
  2. 2 Do simple exercises that use your body weight instead of equipment. Building muscle doesn’t require a full rack of weights; you can do lots of different exercises with just your body. The best part of this is that you can do this type of training anywhere—at the office, in your house, in a park, or anywhere you have a moment of free time!
    • Bodyweight exercises include pushups, planks, squats, lunges, mountain climbers, and burpees, among others.
    • Aim to do 15 of any bodyweight exercise or hold a position for 1 minute as one set, and then repeat it 2 more times in a routine.
  3. 3 Train all of the major muscle groups in order to lose weight over your entire body. There are 6 major muscle groups to think about when creating a strength training routine: chest, biceps, triceps, back, legs, and shoulders. You should spend at least 20 minutes working on each muscle group twice a week, with a rest day in between one day of working a group and the next.
    • For example, you might focus on chest, biceps, and your back on Mondays and Wednesdays and choose to work your triceps, legs, and shoulders on Tuesdays and Thursdays.
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How can I lose 2kg in a week by walking?

6. Something as simple as walking –

  • The experts state that upping the training as part of a new weight-loss regime is not necessary.
  • They say that aiming for 10,000 to 12,000 steps each day will help support the 1-2kg weight loss over the course of a week.
  • “When we commit to a new weight-loss regimen, we often ramp up the training, but exercising more when we are eating much less can mean the differential between calories in and calories out for weight loss is too great.”
  • Hopefully these tips will help those who are looking to lose some pounds over the coming months.
  • READ NEXT:

Is it possible to lose 5 kg in 15 days?

Do you dream of losing weight quickly? Do you want to get back in perfect shape before a family function or a vacation that you have been dreaming about for long? Then this lose weight in 15 days guide is certainly going to be of great help for you. Do you dream of losing weight quickly? Do you want to get back in perfect shape before a family function or a vacation that you have been dreaming about for long? Then you must have thought of the superfoods & routine that could help you achieve your goal? What if I told you that aloe vera has also become a popular ingredient in weight-loss beverages, herbal supplements, and diet drinks in recent years.

  1. You’d be shocked.
  2. So, do you want to know some benefits of aloe vera in hindi ? Then this lose weight in 15 days guide is certainly going to be of great help for you! A lot has been said about weight loss diets which claim to help you lose weight quickly, but their effectiveness has always remained under scrutiny.

When you consider their side effects and the nutritional deficiency which they cause to your body, you realise that you have been cheated again with nothing but fake promises. However, many dietitians and nutritionists have explained that a person can easily lose around 2-3 kgs of weight in a healthy way in 15 days.

Some even say that if you follow a healthy diet and exercise routine only for a stipulated frame of time without being too strenuous on your body or fasting unto death, you can easily lose weight in 15 days. Related Article: Omega 3 Capsule for Healthy Life Lose Weight In 15 Days – Is That Possible Yes, it is if you continue to take a high protein, moderate carbohydrate, and low-fat diet for 15 days you can lose weight effectively.

While protein is the prime ingredient for weight loss, carbohydrates are essential for fueling the brain and low-fat diet fulfills fatty acids requirement of the body, which are necessary for performing various metabolic processes. For losing weight effectively in 15 days diet plan, you must start with a detox day followed by a high protein diet. Below a sample 1 day detox diet and a 1-day high protein diet chart is provided for your reference. Detox Diet Plan

Meal Time What To Eat Benefit
Early Morning 1 glass fresh vegetable juice Flushes out toxins from the body
Breakfast 1 seasonal fruit, 3-4 soaked almonds Provides necessary carbohydrates and proteins required to start your day
Mid Morning 1 glass coconut water Keeps your metabolic rate high and prevents fall in blood sugar levels
Lunch 1 bowl salad with 1 bowl vegetable soup A healthy meal for 15 day weight loss diet plan
Mid Afternoon A plate of papaya Provides necessary amount of carbohydrates that aid in weight loss
Evening A glass of coconut water To satiate hunger pangs
Dinner 1 bowl salad with 1 bowl vegetable soup A healthy meal for 15 day weight loss

High Protein Diet Plan

Meal Time What To Eat Benefit
Early MorningBreakfast 1 glass milk, 1 bowl sprouts, 1 egg white omelette Provides enough amount of protein for weight loss
Mid Morning 1 yellow-orange fruit Provides your dose of carbohydrates
Lunch A bowl of salad, 2 chappatis, 1 bowl dal/chicken curry and i bowl vegetable curry Healthy and nutritious lunch to keep you motivated
Mid Afternoon A glass of butter milk To satiate your cravings
Evening A bowl of chicken or egg soup, a bowl of fresh fruits To calm your hunger pangs
Dinner A plate of roasted chicken/grilled fish. for vegetarians roasted paneer or sprouts A healthy dinner for effective weight loss

How To Deal With Food Cravings It is common and obvious for people to crave for sweet, starchy and salty foods when following a strict diet for weight loss. In such cases, one can rely on fresh fruits and handful of dry fruits to control their untimely cravings.

Gorging on your favorite ice cream or a pack of chips that you have been eyeing for long, is only going to spoil your weight loss regimen. Another helpful way to avoid untimely binge is to divert your mind. Read a book, doodle something, listen to music, do whatever you like to keep your mind off from the thoughts of food.

Exercise For 15 Days Weight Loss Plan No weight plan is considered complete without the inclusion of some sort of physical activity. A successful weight loss diet plan consists 80% diet and 20% exercise. As you are aiming for weight loss in 15 days you need to focus on full body exercises rather than focusing on any single body part.45 to 60 minutes cardio session daily is enough to facilitate your 15 days weight loss diet plan.

Walking Running Swimming Cycling

For faster results, you can combine your cardio with weight training. This will help in burning calories at a higher rate and will also improve your metabolism.15 Days Weight Loss Diet Plan – Things To Consider Apart from your diet and exercise, there are a few aspects you need to consider while taking up a plan to lose weight in 15 days: Monitor Your Water Intake: Water and weight loss is a magical concoction.

It also works amazingly for maintaining an overall good health. You must aim to drink at least 8 to 10 glasses of water every day in addition to your diet and exercise regimen. Keep Stress At Bay: Most people gain weight when they are stressed out. Stress releases various hormones in the body that can hinder your weight loss goals.

Indulge yourself in meditation and yoga for at least 15 to 20 minutes every day. This will keep your mind and body relaxed. Don’t Compromise On Sleep: A successful and healthy weight loss plan remains incomplete without essential 6 to 8 hours of sleep every day.

A sound sleep keeps your mind refreshed and body energetic throughout the day. Be Medically Fit: Your blood chemistry with hormones that control thyroid, Vitamin D, and Vitamin B12 should be completely insync before you get on the 15-day weight loss diet plan. If these blood levels are not in the normal range, the diet will affect your health and body adversely.

If you keep these simple tips and tricks in mind while following the shared sample diet plan you can easily lose weight in 15 days. Do not forget to track down your progress after 15 days and ensure that you are yielding effective outcomes in quick time.

How quickly can you lose 10kg?

Commit for a period – One of the many reasons that we are not always successful in our weight loss attempts is that we go on and off programs too quickly. It takes time for the body to deplete fuel stores and mobilise fat stores and as such ensuring you are giving yourself enough time to lose weight is important.

As a general rule of thumb, you will need at least 3-4 weeks to drop 3-5kg and up to three months to lose 10kg. This means that focusing on your diet and exercise goals for a couple of weeks without distraction and excess calories will go a long way at getting your weight loss efforts off to the right start.

READ MORE: One of the most important nutrients you may never have heard of

How long should it take to lose 10 kgs?

Short and long term planning – Following these guidelines, the ideal will be to lose weekly between 0.5 and 1 kg of fatty tissue. Therefore, to lose 10 kilos of fat and improve the body composition will be necessary to spend about approximately 3 months working to achieve it.

  1. Although this is an estimate.
  2. And there is a genetic predisposition that facilitates more fat loss through diet, with the effect being greater at the beginning of the intervention.
  3. Once we reach the goal, we should not fall into the error of relaxing and returning to our previous habits.
  4. If not, we will recover the weight quickly and our effort will have been in vain.

It is necessary to know the term weight memory, being the memory that our body has about what we weigh. Our weight will always tend to return to the range where we have maintained a given weight for the longest time. For its modification, we need to be in the new range for about 2 years,

Nacho OrtuñoGraduado en Ciencias de la Actividad Física y del DeporteExperto Universitario en Entrenamieto PersonalExperto Universitario en Readaptacion Fisico Deportiva

: Lose 10 kilos in a healthy way. How much time do you need?

How long does it take to lose 10 kgs?

Eat right and exercise. Image Credit: Dirima/iStock/GettyImages Choosing to lose 10 kilograms is a reasonable goal if you fully commit to changes in your dietary and exercise habits. Losing weight reduces your risk for heart disease, diabetes, stroke and certain cancers and causes you to feel better.