Losing 10kg in a healthy and sustainable way requires a comprehensive approach that includes lifestyle changes, healthy diet, and some forms of exercise. If your goal is to learn how to lose 10kg in a month, 2 months or whatever time frame you set for yourself, then just keep reading!
Because I have a specific plan which I use to guarantee stable weight loss that I’m gonna share at the end of this article.
But first, let’s break down the main points which will help you lose 10kg in a month:
Set realistic goals
Before going deep into how to lose 10kg in a month, you should honestly evaluate whether this goal is realistic for you. If you are significantly overweight or you gained extra kilos recently (and it’s mostly water retention, for example) then losing such big amount of weight is possible and harmless.
But if you are in your current weight for a long time already, and you can’t be considered an obese person, then dropping 10kg in a month is not the best idea. The healthy rate to lose weight is about 1-2 pounds per week maximum. Setting a realistic target of losing 1-2kg per month is achievable and will help you avoid frustration and disappointment.
Besides, if you drop weight too quickly you risk to damage your hormones and metabolism which are way more important than numbers on your scale. So please keep that in mind.
Diet is the key
Your food choices are the most crucial factor in weight loss. No matter how active you are, if you constantly overeating, it will be very difficult to drop significant amount of weight effectively. That’s why changes in your diet should be the first step in your strategy.
Start by reducing your calorie intake by about 400-500 calories per day. This can be achieved by cutting back on high-calorie foods like sugary drinks, fast food, and processed snacks. Instead, focus on eating whole, nutrient-dense foods like fruits, vegetables, lean protein, and whole grains. Eating a balanced diet that is rich in essential nutrients will not only help you lose weight but also improve your overall health.
- Start tracking what you eat. Keep a food diary to track your calorie intake and monitor your progress. Use apps like MyFitnessPal or FatSecret to help you get a realistic idea of your daily calorie consumption. A lot of the time the problem is that we have very inaccurate perception of calorie content of our favourite foods. And that can be one of the main reasons why we can’t shed any weight.
- Eat more protein. Protein is an essential nutrient for weight loss. It can help to reduce hunger and cravings, increase feelings of fullness, and boost metabolism. Incorporate lean protein sources such as egg whites, chicken breasts, fish, seafood, tofu, green vegetables into your diet to help you lose weight. In addition to being satiating, protein can also help to preserve muscle mass while you are losing weight.
- Drink more water. I know, I know – you are sick of this advice already. But! Do you actually implement it? I personally always struggle with drinking enough water. That’s why I bought a super-handy bottle from Amazon that encourages me to drink my minimum (1,5-2L). I also make it more pleasant by adding some fresh berries or mint to it. Give it a try!
Water can help to reduce hunger and cravings. And if you drink water before meals it may reduce calorie intake by making you feel fuller.
Find an activity you really enjoy
Exercise is an essential component of weight loss. It’s best to exercise for at least 30 minutes per day. It shouldn’t be something super intense, but I highly recommend sticking to the activity that you really like at the moment. It can be walking in a park, playing basketball, doing yoga or swimming. It doesn’t matter, honestly! As long as you enjoy doing it, you going to burn calories effortlessly.
I recommend using a fitness watch/tracker to see how many calories you burn per day. It will help you to understand your activity levels and make some changes.
Check my article “How to lose weight by walking” to see how many steps to do to boost weight loss process.
To lose 10kg in a month you should really focus of getting more and better sleep. The quality of your sleep is very important for successful weight loss. Lack of sleep can mess up with your hormones and directly lead to increased appetite and weight gain.
It’s recommended to have at least 8 hours of quality sleep per night, and keep in mind that the most restorative hours of sleep are between 9pm and 12am. Again, you can use a fitness watch for a few nights to see your sleep patterns and potential problems.
- Tip: Avoid using electronic devices before bed, as the blue light can interfere with sleep. Try reading a book instead, taking a warm bath (magnesium baths are the best!), or practicing relaxation techniques like meditation and deep breathing.
Simple hacks I would use to lose 10kg in a month
I don’t need to lose any weight at the moment, honestly, but when I had such goal in the past I tried to use the following simple hacks to really boost my weight loss process.
- Add gigantic salads. I make sure I have a big salad with almost every meal and eat it first, before other foods. Yes, so simple. But let me explain why it works so great for me (and will do for you too!). Green salads are often low in calories and they give the volume, so you feel full and can’t fit too much of other foods. Besides, studies show that eating vegetable salad (especially with a vinegar or lemon dressing, helps to balance your insulin levels, which, in its turns, assist in losing weight.
- Fix vitamin/mineral deficiency. If you have very big appetite and, especially, food cravings then you may be deficient in some of important nutrients such as iron, vitamin D or magnesium. They all can affect your weight loss so it’s better to get checked and add extra supplements when needed (if you have PCOS, you are in a greater risk of being deficient in these vitamins/minerals)
- Get more steps. When my goal is fast weight loss, I start focusing on getting more steps. Usually I set a target of making 15000 steps a day because it gives me very great results. I know, it may look like a lot but, believe me, it’s possible! I have a sedentary work and still I can do it. Even when it was not possible to go outside, I did the steps inside of my 2-bedroom apartment. I just made steps back and forth while making calls or listening to a podcast. It sound ridiculous but I think you get my point. Making 15k steps is possible if you really focus on it.
I hope this article answered your question “how to lose 10kg in a month”. I think it’s achievable but I would set a more safe and healthy time frame. Remember to stay patient and consistent because the transformation doesn’t happen overnight.
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