If your goal is to lose 10 kg you should consider spending more time exercising maybe 60 - 90 minutes a day instead of 20 - 40 minutes for those who want to lose weight slowly and maintain.
To lose 10 kgs, we must note that we should burn extra calories to create a calorie deficit. With a balanced diet behaviour, include 30 minutes of physical exercise in your daily routine. You can also opt for Yoga which gives fantastic results if practised at the start of the day.
With the diet plan drawn up below, you can lose up to 10 kg in about a month, provided you follow it strictly and perform at least 30 minutes of exercise every day. Rajput has provided alternatives with every meal, to make it easier for you to follow the healthy and nutritious diet.
Because average weight loss is approximately 1 kilogram per week, you can expect to safely lose 10 kilograms — which, at a conversion rate of 2.2 pounds per kilogram, equals 22 pounds — in about 10 weeks. Commit to losing weight the healthy way, which makes your weight loss sustainable.
30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
Start Walking More
Basically, walking every day for 30 minutes can burn as many as 150 calories per day. Hence, adding this to your diet chart to lose 5 kg in a month will surely work. Moreover, this can help in a massive drop of 500g of weight from your body in just three days!
“For most people aiming weight loss, a calorie deficit of 500 calories is sufficient to lose 0.45 kg per week. Hence, walking is a great form of exercise that along with helping you to lose weight offers other health benefits too,” said Goyal.
Improved Heart Health
Losing even just 10% of total body weight (12kg if you weigh 120kg), has been shown to reduce your risk of heart disease. Even in sufferers of heart disease, weight loss has been shown to greatly improve their condition with atrial fibrillation incidence falling by 50%.
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.
In addition to adjusting your diet, adding some exercise can help you to lose the 10 kilos in one or two months. Do not you like intense exercise? No problem, 30 minutes of exercise a day is enough. Try a walk, bike ride or swim.
Eliminating processed foods, incorporating nutritious and low-calorie meals, increasing protein intake, and reducing sugar and refined carbs. Moreover, drinking water, doing daily exercise, and getting enough rest are effective ways to achieve weight loss quickly.
While it's not a feasible goal for everyone, some individuals with a good metabolism may achieve a 10kg weight loss in a month through healthy lifestyle changes. However, it's crucial to note that quick fixes or extreme diets may not be sustainable or safe for long-term weight loss.
Is losing 10 kilos a month advisable? It is unhealthy to lose 10kgs in a month; for it, you will have to starve yourself and once you start eating again, you will gain more weight than you lost, said Dehra. How many hours does one need to workout to lose weight? An hour of workout most days is more than enough.
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.
I jumped right in and followed the six-week aggressive weight loss plan and lost just over 10 kgs! It felt like the weight was just melting off of me but I was still able to enjoy loads of food and I didn't have to worry about "portion control" or counting calories!
You may need 60 to 90 minutes of activity per day to lose weight in three days, according to the American College of Sports Medicine. You could also incorporate interval training in your daily cardio activity. Alternating between running and walking for 20 minutes a day can help you burn more calories.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
Loose skin depends on a lot of factors. If you gained your weight over a small period of time, and you lose it over a small period of time, you are really likely to get loose skin. On the other hand, if you got your weight on a slower pace and will lose in a slower pace, you are less likely to end up with loose skin.
Aim for at least 10,000 to 12,000 steps each day which will support a one to two kg weight loss over the course of a week.
“If all you do is walk briskly for 30 minutes, you've burned just 200 calories. Since 3,500 calories is a pound of fat, you'd need 17.5 days to lose one single pound. At most, you'd be losing two pounds a month.
This roughly translates to about 7 kg in two months. Considering you weigh about 70 kg, walking for about 30 minutes, you could burn nearly 300 calories in an hour. But if you walk for an hour each day and increase the intensity while also making dietary changes, you will lose about 20 pounds (9 kg) in two months.