Lose 10 kilos. In four weeks. Without dieting and without yo-yo effect. So or so similarly read many promises from the advertisement. However, this is not realistic – and usually not recommended!
This text is based on medical literature, medical guidelines, and recent studies and has been reviewed by medical experts.
Here’s how it works
Who healthy and above all permanently 10 kilos would like to lose, needs above all
- and a long-term plan!
For many, losing weight can’t happen fast enough. You sign up at the nearest gym, give up all sweets, and tell all your friends you’re going to lose a few pounds in the next few weeks thanks to a new diet.
The first kilo disappears quickly – but as soon as you have sinned a few times, the kilo is back on your hips again just as quickly. lose 10 kilos seems infinitely heavy in such moments.
No matter if 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 cannot be lost "just like that" to be trained away.
One kilogram pure fat contains about 9.000 kilocalories. However, when you lose weight, you don’t just lose body fat, you also lose a certain amount of water. If you want to lose one kilogram of body weight, you must effectively lose about 7.000 kilocalories save.
To altogether lose 10 kilos to be able, you should approximately 70.000 kilocalories consume more than you take in through food – and that works not from one day to the next.
If you for example
- about a diet300 kilocalories every day save
- and additionally three times a week for about one hour of cycling (15 km/h),
can be achieved within of half a year lose 10 kilos.
Should you additionally every day one half an hour walk, you can reach your desired weight even 5 months reach.
Some people lose weight faster than others. The reason for this lies in their hereditary substance (DNA) respectively in their Metabolism. They burn the energy gained from food more easily and release it in the form of heat. People who lose weight easily are called "poor feed converters".
On the other hand, there are people for whom the food they eat quickly accumulates as fat pads. These people need correspondingly longer to lose 10 kilos, for example.
But for many, it can’t go fast enough on the way to their desired weight – until, after one or two crash diets, the Jo-Jo effect the weight loss attempts fall into oblivion.
The following tips can help you to melt away the excess pounds step by step, so that you can eventually lose even more than 10 kilos.
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 them, you can be
1. Take your time!
As a rule, the excess pounds have been lost over years accumulated. The idea that you can become "healthy" in just a few weeks to lose 10 kilos is utopian. A diet cannot work from one day to the next – even if countless products like diet pills suggest this.
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 kilocalories, that you need to lose 10 kilos.
For example, if you consume 300 kilocalories more each day via a low-calorie diet than you take in through food, you can be within 35 weeks around Lose 10 kilos.
However, it also plays Genetics an important role. Some people are less able to use the energy provided by food and therefore lose 10 kilos faster than others.
2. Set small goals for yourself!
If you want to lose a total of 10 kilos, you have a difficult task in front of you. Therefore, in order to do well, it is advisable to realistic intermediate goals put. This way you will always have the next stage victory in mind and can be all the more happy about your progress.
For example, take it upon yourself to achieve a two kilograms for four weeks lose weight. This is a realistic goal that many can achieve with a healthy and especially low-calorie diet.
Other goals can be,
- exercise twice a week,
- Eat five portions of fruit and vegetables a day
- or giving up high-calorie soft drinks.
3. Save calories!
If you want to lose weight negative energy balance – that means you have to consume more energy (kilocalories) than you take in.
The best way to do that is to think about a balanced mixed diet save a few calories every 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 other and reach for them instead whole foods like
- Whole grain cereal products,
- fruits and vegetables,
- low-fat dairy products
- and lean meat.
Hold these foods Fuller for longer and provide your body with vital nutrients.
You should integrate sports activities into your daily routine. Because exercise burns calories and thus helps you lose excess pounds in the long run.
The type of sport you choose depends on your personal preferences. Whether you work out on the machines at the gym, take a Pilates class, or jog 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 change your diet to increase calorie consumption without much effort:
- Take rather Stairs instead of elevator or escalator.
- Get off the train one stop early and walk the rest of the way walking.
- Get up more often at the office (and also at home) and run you a small round.
- Walk in the fresh air more often walk.
5. Write everything down!
What did you eat today? A roll for breakfast? Or were it two? In everyday life, it’s easy to lose track of how much and what you eat.
Our tipWrite down everything you eat, when you eat and above all why you eat for two to three weeks. Don’t forget drinks – they sometimes have calories too.
With a diet plan, you can control how many calories you take in each day and check your eating habits afterwards in 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 depends, for example, on how much you have drunk beforehand 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, frustration builds up so quickly.
Our tip: Do not weigh yourself every day, but at most once a week.
7. Reward yourself!
Losing weight is not easy – as anyone who has ever tried one diet or another knows. If you want to lose a total of 10 kilos, you need to Time and Have patience.
So that you do not lose motivation on the way to the desired weight, you should now and again reward. But that doesn’t mean you can feast uninhibited one day a week as a reward.
Celebrate your weight loss successes
- of new trousers,
- a wellness weekend
- or a visit to the theater.
Till von Bracht (Medical Editor, M.A. Sports Science)
- 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, Type. No. CD005627 (2013)
- Biesalski, H. K. et al.: nutritional medicine. Thieme, Stuttgart 2010.
- Guideline of the German Obesity Society: Prevention and Therapy of Obesity. AWMF guideline register no. 050/001 (as of May 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)
- More on the topic
- More on the topic
Till von Bracht (medical editor, M.A. Sports Science)
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