How long lose 10kg

While extreme weight loss regimes that support relatively quick weight loss have traditionally been criticised as unsustainable, there is also research to show that losing weight initially is highly predictive of maintaining a new lifestyle program. So, if you are keen to drop a few kilos relatively quickly, here is the right way to do to ensure your efforts pay off long term.

For a daily dose of 9Honey, subscribe to our newsletter here. 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. This means that focusing on your diet and exercise goals for a couple of weeks without distraction and tempting meals and treats will go a long way at getting your weight loss efforts off to the right start.

There are many different weight loss programs out there, and most will work if you can stick to them. The key is choosing the right program for you. One of Jono's clients wanted to lose weight for Coachella and did this in just six weeks. This woman shed fat off her stomach in just a few weeks. Whatever your favourite vice is, be it pizza, fries or chocolate, Jono says giving up all indulgent foods entirely will actually sabotage your weight loss.

It's pretty much impossible to eat clean per cent of the time - plus, life is to be enjoyed! You can't restrict yourself too much and you have to enjoy life," Jono said.

If you're used to having carbs at night or you like to have a Kit Kat as a sweet treat, it's very difficult to get someone to change that.

They will do it for a week, but then they'll be back to it," Jono said. Story continues after video. But how can you enjoy a treat without completely derailing your progress?

Track your calories. You can work out how many calories you should be eating in a day by entering your age, height and weight into an online calculator. Then, use an app like My Fitness Pal or Carbs Manager to enter in all your food, to ensure you're not over the calorie limit. Want to have a cheeky chocolate after dinner? Totally fine! Just enter it into the app and have a lighter lunch or evening meal. Fitness Halle Berry's gym-free, no equipment ab workout is perfect for busy women over 50 Good Health.

TV Could this be the end of celebrity reality TV shows? Read More If you need to lose 10 kg quickly, start by cutting calories from your diet per day. Then, replace high-carb food items like bread with produce and lean proteins like fish, vegetables, and eggs. Instead of snacking, drink water to curb your hunger pangs throughout the day.

Along with these nutritional changes, do at least minutes of jogging, swimming, and other forms of cardio each week. To make the exercises more effective, try to perform them in short, intense bursts. For tips from our Medical reviewer on how to track your weight loss, scroll down!

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Part 1. All rights reserved. This image may not be used by other entities without the express written consent of wikiHow, Inc. 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. By planning meals around a generous portion of non-starchy vegetables, you'll feel full without eating too much. 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.

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. 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. 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. 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.

Lots of snacks are available at grocery stores in calorie serving packs. Stock up on these and keep one or two on you during the day just in case you get hungry. Part 2. 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. Drink 2 to 3.