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A Healthy Way to Lose 10 Kilograms Fast

by
author image Jacques Courseault
As a physical medicine and rehabilitation physician I have extensive experience in musculoskeletal/neurological medicine that will benefit the network.
A Healthy Way to Lose 10 Kilograms Fast
A man is jogging outside. Photo Credit Brand X Pictures/Stockbyte/Getty Images

Choosing to lose 10 kilograms -- 22 lbs. -- is a reasonable goal if you fully commit to changes in your dietary and exercise habits. Losing weight reduces your risk for heart disease, diabetes, stroke and certain cancers and causes you to feel better. Because average weight loss is approximately 1 kilogram per week, you can expect to safely lose 10 kilograms in about 10 weeks. Commit to losing weight the healthy way, which makes your weight loss sustainable.

Step 1

Reduce the amount of food that you eat per meal to lose 10 kilograms fast. Eating large amounts of food increases your weight. Eat your meals on a small saucer-size or salad plate, instead of a large, full-size dinner plate. Reduce the total amount of food you eat to decrease your total intake of calories, which helps you lose weight fast.

Step 2

Avoid simple carbohydrates, such as white rice, white pasta, white bread, table sugar and candy. Simple carbohydrates cause a quick rise in your blood sugar, which causes excessive blood sugar to be stored as fat. Instead, choose complex carbohydrates, such as brown rice, brown pastas and whole-wheat breads. Complex carbohydrates are high in dietary fiber, which will help you feel full quicker. In addition, complex carbohydrates allow a slow rise in blood sugar, which prevents weight gain.

Step 3

Consume a well-balanced diet composed of fruits, vegetables, whole grains, fish, lean meats and low-fat dairy products. Avoid unhealthy snacks, sweets and sugary juices or sodas. Not only will a balanced diet help you lose weight, it will provide your body with the necessary vitamins and nutrients to maintain optimal health

Step 4

Begin a walking program. Walk at least 30 minutes a day, five days per week. Walking burns additional calories, which leads to fast weight loss. Increase your walking pace each workout to continue burning calories efficiently.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

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