Dietary Change & Exercise to Help Lose 10 Kilos in a Month

Do you want to lose 10 kilos within a month? Many people strive for something like this when a big vacation or wedding is coming up – they want to fit into a special outfit or look wonderful for the big event. Keep in mind that losing so much weight should only be done very carefully, with the proper diet and exercise. Cut back on certain foods and exercise daily in order to see results; speak with your doctor about just how stringent your rules can be.

Dietary Changes to Help Lose 10 Kilos in a Month

1.   Cut Calories

To lose 10 kilos within a month, you would have to lose about 5 pounds per week. That means cutting calories dramatically. Since one pound of fat is about 3,500 calories, you would have to lose 17,500 calories per week, or 2,500 calories per day. It’s impossible to cut that amount of calories since 2500 calories means the total intake for many people. So diet plus exercise is the key. Exercise will burn many of those calories, so by reducing intake by 1,000 calories per day and adding exercise, you may reach the goal.

Remember: never drop below 1,200 calories for a woman or 1,800 calories for a man, or weight loss might actually slow down.

2.   Forget Processed Foods

The first thing you will cut is processed foods. These have a great deal of sodium, sugar and fat which never do you any favors. Savory snacks, tinned fruits or veggies, bacon, cheese, and other fat-heavy foods are all evils. 

3.   Reduce Carbs

Low-carb diets can result in quicker weight loss. Limit the intake of starchy veggies, grains, legumes, dairy products and some fruits. The most you should have in one day is ½ cup of grains, 1 cup of starchy veggies and ½ cup of high sugar fruits. But you should definitely not eliminate carbs from your diets.

4.   Go for Lean Protein

You should always have protein in your diet, because it actually helps with weight loss. To lose 10 kilos in a month, focus on 3-4 ounce servings of seafood, eggs, poultry, lean beef, tofu and low-fat dairy products.

5.   Stop or Limit Snacking

Limit your snacks to those that are under 100 calories. Only snack if you are truly hungry, or if you need something before an intense workout. Try a piece of fruit, a hard-boiled egg, 1 oz. of mixed nuts or a single serving size of Greek yogurt.

6.   Drink Water

The more you drink, the more weight you might lose. Aim for at least 8 to 13 glasses of water per day. Dehydration can lead to feelings of hunger, and a glass of water can easily remedy that feeling. When you feel hungry, try a glass of water instead and see if that makes the feeling go away. Just remember to drink beverages with no calories, as sugary drinks can torpedo your weight loss efforts.

Exercise to Help Lose 10 Kilos in a Month

1.   Go with Cardio

Try to get in at least 150 minutes of cardiovascular exercise each week. Go up to 300 minutes if that works for you. Try out exercises that leave you with an increased heart rate and make you feel out of breath; that’s how you know it’s working. Aim for a 6-7 on the intensity scale, where 10 is the most intense exercise you can handle. Jogging, using the elliptical, hitting the rowing machine or doing aerobics classes are good options.

2.   Include Strength Training

The more muscle you have, the better your metabolism. With faster metabolism, you can burn more calories. Try to get in at least 1-2 days of strength training each week, while working each major muscle group for 20 minutes each time. You can try isometric exercises, yoga, pilates, and weight lifting. Squats are a great strength-training exercise. Try to do at least 3 sets of 15 reps each day for the best results.

3.   Get Up and Move

In addition to regular exercise, making a point of moving around more each day can help you lose 10 kilos in a month. Climb stairs instead of taking the elevator; park at the back of the parking lot so you walk longer to reach your car; and take a walk break during your lunch hour. Look at the things you do in your daily life and figure out how to increase movement in each.

 
 
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