Weight loss is not an easy task. And 10 kg weight loss – absolutely. But that doesn’t mean it’s impossible. However, in order to be successful in losing so many pounds, you need not rush.
Do not rush things as this is a process. In order to effectively lose weight by 10 kg in 2 weeks, you need to take the necessary measures in the long term and gradually to avoid the so-called yo-yo effect, as well as other unhealthy consequences for your body and psyche.
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Weight Loss With 10 Pounds – How To Get It In Quick Time
Every goal is attainable as long as it is real and we are motivated enough to pursue it from heart and soul! The good news is that we can really change our lives, in every manifestation – work, home, partner, friendship, hobby … And it all depends solely on us and our will to change!
When it comes to losing weight and losing 10 pounds, the situation is completely identical!
You have gained extra pounds, you are not feeling well in your skin, your clothes are no longer fit, you feel constant fatigue, apathy, your self-confidence goes with progressive steps down, you begin to isolate yourself from your social environment, stay at home and more and more honestly you find comfort in the food. You realize that in this way you only exacerbate the problem and fall into the spiral of uncontrollable emotional eating, but you do not seem to have the strength to fight.
It’s time for a change! The big change.
20 pounds It is not impossible to get rid of them in 2 weeks!
Fully achievable goal! But if we trust the “basic 5 P” – rules of success:
Let’s create an example weight loss plan to achieve losight the pounds and change your life and health in a few easy steps!
Crave change! 20 pounds are both difficult and easy to reach! Of utmost importance for our success are our motivation and perseverance.
Yes, there will be times when we will want to give up, yes, there will be times when we will be hungry or it will be difficult for us to resist our favorite dessert, but always in a moment of hesitation visualize your purpose and imagine how good you will feel in just a few months on the beach with 10 kilos less… Good reason to resist the temptation and move on!
In order to lose 10 pounds, we need to change not only our eating habits, but also significantly increase our physical activity.
Schedule sports at least 4 times a week, preferably daily, by including both cardio and weight training in your program. To achieve real success, you should devote at least 150 minutes a week to cardio workouts, preferably 300.
Choose the load you like and charge such as walking, biking, jogging, rope jumping, dancing, aerobics, etc. Remember, in order for a cardio workout to work, it has to sweat you, boost your heart rate, and activate the process of breaking down body fat! For even greater effect, also include interval training in your cardio program. According to recent studies, interval workouts have made a significant contribution to boosting metabolism and burning fat.
It is best to alternate standard cardio workouts with interval ones. Do not underestimate weight training. Strength training increases your resistance, but by itself does not burn as many calories as cardio workouts. However, they do help increase your lean muscle mass, boost your body’s metabolism or ability to burn calories. Include at least 2 strength training sessions of about 20 minutes a week and you will be pleasantly surprised by the result in just one month.
Reduce the amount of food consumed in the long run and limit your calories by about 500 calories per day. This level is considered most advisable for achieving healthy and above all lasting weight loss.
If you starve your body and reduce your intake of calories below 1000 a day, for example, not only will it not last long, but it will slow down your metabolism, you will worsen your immunity due to a lack of valuable nutrients, but most of all, the risk of fasting will grow in wolf starvation and actually cause the yo-yo effect is much greater than the more moderate restriction regimes.
Eliminate all excess calories from your menu – remove fast carbs from your meal – white flour, white paste, white rice, white sugar.
Increase your intake of fruits and vegetables, but avoid sweet fruits such as grapes, apple, figs, dates, and any dried fruit.
Choose low-fat products. Replace the cheese with cottage cheese, and buy milk with a lower fat content;
Increase your intake of pure protein – choose lean meat and lean fish;
Drink plenty of water and green tea, which has the ability to boost your metabolism;
Forget about desserts, if you are hungry or in need of something sweet, you can indulge in a piece of black chocolate between meals.
Give up or reduce the alcohol to a minimum. In addition to being harmful, it is also quite high in calories;
Surround yourself with friends who share your goals. You will feel more motivated and more resistant to temptation if you are part of a group.
Not only can you exercise together, but your diet will not disrupt your social life, as your friends will also be careful about the size and composition of the portions and will not feel isolated and misunderstood.
Celebrate every victory and even small results! Enjoy the changes in your body and be confident in your success!
Follow these rules for at least 6 months and why not a lifetime. We invite you to join one of our programs for lasting and effective weight loss. Together, we will lay the foundations for an overall change in your life that will not only help you lose weight by the desired 10 pounds, but will also improve your health and quality of life.
Here are some other helpful tips:
1. Let them help you.
When following a diet, motivation is paramount: at least 70% of success depends on it.
Seek help from a professional so that he or she can coach you, follow in your footsteps, guide and motivate you. You will not have the same success if you ask for it from a friend, girlfriend, since they will not be able to devote you the necessary time and attention.
2. Don’t rush.
As mentioned in the beginning, when you want to lose more weight, you should never rush, because the only thing that can lead to bad consequences.
10 pounds can’t be wiped off with a magic wand, so you need to let your body get used to a more balanced diet so you don’t feel tired or bad. The weight should not be lost all at once and not to return as quickly. You can read more about fast weight loss.
3. Say goodbye to sweets and salami.
To lose weight, you need to dramatically reduce the intake of foods that are too rich in fat or sugars, and remove them from your menu. But be careful also with deprivation, as the body needs certain amounts of fat and sugars essential for it. So again, do not remove them completely, but best trust a specialist.
4. Eat more fish
Fish is a dietary best friend: calorie-poor, omega-3-rich, ideal for keeping fit and combining well with healthy vegetables. There is also a wide selection of fish. But be careful not to fry or bread it!
5. Wipe dust off your sports shoes
Yes, this is usually the most difficult step, especially for implementation! All movement modes are good, from getting up and down stairs, vacuuming to running in the park.
The most important word is: movement! In theory, you should spend at least 2-3 hours in sports during the week, but it is not bad and should be divided into 30-40 minutes a day. Persistence is important. Not coincidentally, in the LuckyFit program, physical activity is an extremely important part. In addition, we have tried to be diverse – it includes dancing and various sports.
6. Keep an eye on the refrigerator
When on a diet, keep only balanced and healthy foods in your fridge. Before embarking on a diet, remove any sweet temptations, chocolates, salami and anything you think is harmful from the fridge.
Make a list of permitted nutritious foods and try to follow it strictly when shopping. And most importantly – never shop on an empty stomach. You run the risk of over-marketing and subconsciously targeting sugar.
7. Stick to the “eating pyramid”
In order to lose 20 pounds and be in good shape, you must follow the nutrition pyramid: eat well in the morning and at lunch, while avoiding calorie foods and meals in the evening. In addition, a light dinner will aid sleep.
8. Take care with alcohol
Alcoholic drinks may seem harmless, but they are full of sugars, so reduce their intake. Stop and drink sodas, also rich in sugars. You may occasionally allow yourself light drinks, but without overdoing them so you do not get addicted to them.
We at LuckyFit take all of these tips, combining them into a great and effective weight loss program that can help you shed the annoying 10kg in excess that bothers you. Do not hesitate to contact us, we will be happy to help!
9. The Cinderella Solution
You can take a look at this program which I used along with the tips above, it is exclusively for women.