How To Reduce 10 Kilograms Of Weight

To lose 10kg you must burn 77,770 calories. Learning your basal metabolic rate or BMR, teaches you the minimum amount of calories needed for your body to function. Use BMR, to determine the amount of calories to eat daily. Exercise and reduce the number of calories you eat to create a calorie deficit. Try interval training to speed up fat burn. Consume foods with high fiber to curb hunger.

Step 1

Calculate your basal metabolic rate. The equation for basal metabolic rate takes into account age, gender, weight and height -- and differs for men and women. Knowing your BMR provides a basis for determining the amount of calories to eat daily. Reducing calorie consumption lower than your BMR promotes weight loss. Dr. Donald Hensrud suggests, eating 500 calories less than than your BMR to lose .45 kilogram over the course of one week. Use the following equations to determine basal metabolic rate for women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ). For men, use this formula: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ).

Step 2

Add foods with fiber into your diet. Dietary fiber is not absorbed by the human body. All dietary fiber eaten is excreted. For fiber, consume whole grains and vegetables like celery and broccoli. Eating fiber makes you fuller faster. According to the Mayo Clinic, fiber rich foods take longer to chew -- giving the brain time to register that you are no longer hungry. By eating more fiber you consume less food. The United States Department of Agriculture recommends eating 14g of fiber for every 1,000 calories you consume.

Step 3

Engage in high intensity exercise three times per week. Try high intensity interval training for increased fat burn throughout the day. A 2007 study in the "Journal of Applied Physiology" notes, an increase in fat oxidation during post interval training physical activity. An interval training routine starts out with doing a high intensity exercise at a pace that is challenging followed by a low intensity rest period. For example, run for one minute and then jog for 20 seconds. During the high intensity period, exercise until your reach 80 percent of your maximum heart rate.