How To Lose 10 Kilos In 2 Weeks
Lose 10 kilos. In four weeks. Without dieting and without yo-yo effect. These are just some of the promises made in advertising. However, this is not realistic – and usually not recommended! This text corresponds to the specifications of medical literature, medical guidelines and current studies and has been reviewed by medical professionals.
This is how it works
Who healthy and above all permanently lose 10 kilos, you need above all
- and a long-term plan!
For many, losing weight can’t happen fast enough. You sign up for the next gym, give up all sweets and tell all your friends that you will lose a few kilos in the next few weeks thanks to a new diet. The first kilo is quickly gone – but no sooner have you sinned a few times than the kilo is just as quickly back on your hips. Losing 10 kilos seems infinitely difficult at such moments. Whether it’s 3, 5 or 10 kilos: losing weight is difficult, but doable! Wanting to lose 10 kilos is a big undertaking. Be aware that the excess pounds have probably accumulated over many months or years and can’t be trained off “just like that”. One kilogram of pure fat contains around 9,000 kilocalories. When you lose weight, however, you not only lose body fat, but also a certain amount of water. If you want to lose one kilogram of body weight, you effectively need to consume about 7,000 kilocalories kilocalories. To lose a total of lose 10 kilos you should save about 70,000 kilocalories more than you consume from food – and that doesn’t work. not overnight. For example, if you
- on a diet 300 kilocalories every day every day
- and additionally three times a week for about one hour cycling (15 km/h),
you can within half a year lose 10 kilos. Should you additionally every day one walk for half an hour every dayyou can even reach your desired weight after 5 months reach. Some people lose weight faster than others. The reason for this lies in their genetic material (DNA) or in their metabolism. They burn the energy obtained from food more easily and release it in the form of heat. People who lose weight easily are referred to as “poor food metabolizers. On the other hand, there are people for whom the food they eat quickly accumulates as fat deposits. These people need correspondingly longer to lose, for example, 10 kilos. But for many, it can’t go fast enough on the way to their desired weight – until, after one crash diet or another, the Jo-Jo effect and the weight loss attempts are forgotten. The following tips can help you to melt away the excess pounds step by step and ultimately lose even more than 10 kilos. 5 tips on how to enjoy convenience foods without a guilty conscience 5 tips on how to enjoy convenience foods without a guilty conscience If you want to eat a balanced diet, you have to cook everything yourself? Not necessarily: If you pay attention to a few things when buying and preparing, 5 tips on how you can enjoy ready-made foods without a guilty conscience.
1. take your time!
As a rule, the excess pounds have accumulated over the years accumulated. The idea that you can lose 10 kilos “just like that” in a few weeks is utopian. A diet cannot work overnight – even if countless products such as diet pills suggest that it can. Exactly how much time you need to reach your desired weight depends on many factors – including your diet, your exercise habits and your metabolism. As a rough guide, a calorie deficit of 70,000 kilocalorieswhich you need to lose 10 kilos. For example, if you consume 300 kilocalories more each day on a low-calorie diet than you take in from food, you can lose weight within 35 weeks around 10 kilos. However, genetics also plays a role. genetics also plays an important role. Some people can metabolize the energy supplied from food worse and thus lose 10 kilos faster than others.
2. set yourself small goals!
Anyone who wants to lose a total of 10 kilos has a difficult task ahead of you. Therefore it is advisable for a good success that you set yourself realistic intermediate goals set. That way, you’ll always have the next stage victory in mind and can be all the more pleased with your progress. For example, you can set yourself the goal of losing two kilograms in the next four weeks. in the next four weeks. This is a realistic goal that many can achieve with a healthy and, above all, low-calorie diet. Other goals can include,
- exercising twice a week
- eating five portions of fruit and vegetables a day
- or avoiding high-calorie soft drinks.
3. cut back on calories!
If you want to lose weight, you need a negative energy balance – that is, you need to consume more energy (kilocalories) than you take in. The best way to do this is by eating a a balanced mixed diet cutting a few calories each day. You don’t have to change your diet to raw vegetables and salads just because you want to lose 10 kilos – but a little sacrifice is part of it. Avoid so-called “empty” calories such as white bread, fast food and others and instead reach for wholesome foods such as
- Whole grain cereals,
- fruits and vegetables,
- low-fat dairy products
- and lean meats.
These foods keep you fuller longer and provide your body with vital nutrients.
4. get moving!
You should integrate sports activities firmly into your daily routine. Because sport burns calories and thus contributes in the long term to losing excess pounds. The type of sport you choose depends on your personal preferences. It doesn’t matter whether you work out on the machines in the gym, take a Pilates class or go jogging for half an hour: The main thing is that you move regularly! It doesn’t have to be a daily marathon run. Often it is already enough, small everyday things to increase your calorie consumption without much effort:
- Rather take the stairs instead of the elevator or escalator.
- Get off the train one stop earlier and walk the rest of the way. on foot.
- Stand up in the office (and also at home) more often and walk a short walk.
- Walk more often in the fresh air go for a walk.
5. write down everything!
What did you eat today? One roll for breakfast? Or was it two? In everyday life, it’s easy to lose track of how much and what you eat. Our tipFor two to three weeks, write down everything you eat, when you eat and, above all, why you eat. Don’t forget drinks – they sometimes have calories too. With a diet plan, you can control how many calories you take in every day and check your eating habits afterwards this way.
6. do not weigh yourself every day!
If you want to lose 10 kilos in the long term, it doesn’t matter how much weight you lose overnight. Because the body weight fluctuates daily and also depends, for example, on how much you have drunk or whether you have exercised beforehand. Despite sport and a strict diet, it can therefore happen that you step on the scales the next day and weigh just as much as before. For many, this quickly builds up frustration. Our tipDo not weigh yourself every day, but at most once a week. 7.
Losing weight is not easy – as anyone who has tried one diet or another knows. If you want to lose a total of 10 kilos, you need Time and a lot of patience. So that you do not lose motivation on the way to the desired weight, you should reward yourself now and then reward. However, this does not mean that you feast uninhibitedly one day a week as a reward. Celebrate your weight loss successes with
- a new pair of pants,
- a wellness weekend
- or a visit to the theater.
Last update: 17.01.2022 Author*in Till von Bracht (Medical Editor, M.A. Sports Science) Sources
- Jensen, M. D. et al.: Guideline for the Management of Overweight and Obesity in Adults: A Report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society. The Journal of the American College of Cardiology (2013)
- Amorim Adegboye, A.R., Linne, Y.M.: Diet or exercise, or both, for weight reduction in women after childbirth. Cochrane Database of Systematic Reviews, Issue 7, Art. No. CD005627 (2013)
- Biesalski, H. K. et al.: Ernährungsmedizin. Thieme, Stuttgart 2010.
- Leitlinie der Deutschen Adipositas-Gesellschaft: Prävention und Therapie der Adipositas. AWMF-Leitlinien-Register Nr. 050/001 (Stand: Mai 2007)
- Ukkola, O., Bouchard, C.: Role of candidate genes in the responses to long-term overfeeding: review of findings. Obesity Reviews, Vol. 5, pp. 3-12 (2004)
How To Lose 10 Kilos In 2 Weeks.
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