It sounds like a big challenge and can actually be one for many people. How to lose 10 killos or more? What do you have to pay attention to and beware of? This is in the following guide.
Table of contents
- Why is it worth losing 10 kilos?
- Can everyone lose 10 kilos?
- First of all, the number of meals per day
- Ensure the quantity and quality of carbohydrates
- Water, water and water again
- Eat your breakfast
- Be careful with the fruit
- Remember to relax and rest
- Sometimes you can break
- Regular effort allows you to lose weight quickly
- What do you eat to get rid of your excessive weight?
Why should you lose 10 kilos?
The most obvious answer is for a better figure. And of course the visual aspect is the most important for many people but in the context of losing weight it is worth raising two more issues. Firstly, those related to the psyche. More specifically, it is self-assessment and problems in relations with people. Overweight hits the former very hard. The result may be a weakening or even abandonment of relations with people.
The second, is physical health which is also very important. In spite of the fact that it has been known for many years what effect overweight has on people’s weight, Many people still do not pay attention to this. Or it assumes that the negative effects of overweight do not affect them. It is a mistake since it affects everyone.
Negative effects of being overweight:
- Gallbladder disease
- Increased risk of atherosclerosis
- Increased risk of infarction
- Cardiovascular diseases
- Skeletal problems
- Gastrointestinal problems
And this is only a fragment of what excessive kilograms do to our body. And that is why it is necessary to get rid of them. Can you lose 10 kilos at once? Why not. So how to get rid of it?
Can everyone lose 10 kilos?
Obviously, it is not possible. Only the ways and time will be different. Individual properties have to be taken into account. Here, age will serve as an example. The older we get, the more difficult it will be to gain your dream weight. Other aspects will also have to be taken into account and they diffre in different age . The same applies to gender. Women need to pay attention to other issues, for example, those relating to the diet.
Firstly, the number of meals per day
Here the principle has remained the same for years. 4 or 5 meals per day is a must. Three main meals and twice a day’s snack. This should be strongly emphasised. Meals in the form of snacks are allowed only twice a day. You have to avoid teasing between the appointed times. This will make it very difficult for you to lose 10 kilos. However, is may be difficult to lose weight at all.
Watch the quantity and quality of carbohydrates
This is very important if you want to get rid of excessive body fat. It is best for carbohydrates to appear in two main meals during the day. There is also a weight loss ‘school’ which indicates that they may be present in 3, but the last should be the least.
The second point is, of course, the quality mentioned. The exact sources from which you will obtain them. The products must be healthy. In your main meals during the day, you should focus primarily on complex carbohydrates. Among other things, they will give you an energy boost. And this is essential when you are losing weight.
Water, water and once again water
You will supply some of it with meals. For example, with vegetables and fruit. But you also have to drink a lot of it. These should not be juices and drinks. I will not buy fruit-flavoured water (how much sugar is in it that you have to avoid…). Ordinary water. If you decide to buy mineral water, choose still water.
It is a must because it starts the metabolism. Your mood depends on it. And if the latter is bad, you can forget about losing weight, not only 10 kilos. You may have problems with losing weight at all. Breakfast will avoid too much lunch. Or eating between meals.
And believe me, eating breakfast will help you get rid of excessive body fat faster. Undoubtedly, it is important what is on the plate. If you do not have too many requirements, it can be ‘regular’ oatmeal. An interesting and fashionable recent solution is fat and protein breakfasts. They give you a longer lasting satiety. And as advocates point out, they support effective weight loss.
Careful with fruit
On the one hand, they are a reward, but also a substitute for sweets that have to be thrown away on a diet. Very often there is a ‘motive’ for eating them without limits. After all, the fruit is healthy. Of course, but they contain simple sugars. Those sugars should be avoided during the diet. So if you want to lose 10 kilos carefully with fruit.
However, they can be helpful. Not only because they replace sweets. For example, apples are a great source of fibre. You know for sure that without it effective weight loss is impossible.
Try to avoid bananas when fighting against excessive weight. Especially those “strongly” mature. It is a sugar bomb.
Remember to relax and rest
These two issues really have a huge impact on effective weight loss. They are 2, 5 or 10 kilograms. To start with, sleep. Here the principle is quite simple. If you do not fall asleep, you may forget to lose weight quickly. The organism in such a situation starts to work much worse. On the one hand, there are problems with concentration and memory. But the metabolism also starts to work badly. It simply slows down. And with it the loss of kilograms. So remember to sleep regularly.
Being on a diet is associated with sacrifices and the need to maintain a certain regime. This does not affect our mood very well. That is why you need to relax. Whether it is a book or a series, it is less important. It is important that this activity has a positive effect on your mood.
Sometimes you can break down
I really do. Nothing will happen. Of course, assuming that it is not going to be an everyday life on a diet. The fact that you eat this candy bar or cake will not immediately return to its previous weight. It is worth being aware of this and not giving up in a situation where you are actually going to have such a fallout.
Which, of course, on the other hand, cannot be an excuse for constant eating. Not only will you not lose 10 kilos of weight, but you will also have fat. What is more important is that you do not give up when this happens.
Regular effort allows you to lose weight quickly.
And not just 10 kilos. Overall, it is quite simple. If you want to get rid of excessive body fat, you have to get up from your chairs or from your desk asnd start exercising. The choice of activity is another matter. There are two things you should be guided by.
The first is to make you happy. The physical activity that you will have to do will be abandoned very quickly. That is not what this is about. Secondly, the form of activity should be adapted to your abilities and your condition. This is to give you pleasure, not frustration. In this way, you also reduce the risk of injuries and thus break the ‘I will lose 10 kilos’ plan.
What do you eat to get rid of excessive weight?
Contrary to appearances, the food does not have to be monotonous. You should avoid such a menu like a fire. Not only will it not help you to lose 10 kilos, but even 3 or 4.
Surely the menu should include whole-grain products. This includes groats. It can become the basis for lunch. The menu will also include a place for wholemeal pasta and brown rice. Change the “white” bread to whole-grain bread. Be carefu, because dark bread is sometimes cheated and it is made of plain bread.
There are plenty of vegetables on the menu. In summer you basically use everything that is available. What is important is the company in which these vegetables appear. The simplest example. Yellow and green beans are the most appropriate examples. But already fried breadcrumbs in oil are not necessarily an option.
Winter and lack of access to fresh vegetables should not be an excuse. Frozen food can be used successfully on a diet. Whether prepared by yourself or bought. Another important component of a diet that will allow you to lose 10 kilograms quickly will be protein. Its sources are primarily dairy products, eggs, but also poultry and veal. There must also be seafood on the menu. Not only are they a source of protein, but also provide Omega fatty acids. They are essential during the diet and beyond. Check the results of research on their influence on the body.