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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
Eat right and exercise. Photo Credit: Dirima/iStock/GettyImages

Choosing to lose 10 kilograms 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.

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Because average weight loss is approximately 1 kilogram per week, you can expect to safely lose 10 kilograms — which, at a conversion rate of 2.2 pounds per kilogram, equals 22 pounds — in about 10 weeks. Commit to losing weight the healthy way, which makes your weight loss sustainable.

Read more: The 4 Barriers to Fat Loss and How to Fix Them

Skip Sugar and Starches

Reduce the amount of food that you eat per meal to lose 10 kilograms fast. In particular, cut back on sugars and starches. It's no secret that eating large amounts of food increases your weight, but fewer know that the quickest way to lost a few pounds is to reduce your carbohydrate intake. This reduction forces your body to use fat for energy, lowers insulin levels and reduces bloat.

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.

When You Do Eat Carbs

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.

Increase Protein and Fat

Despite convention wisdom, fat doesn't make you fat—fat makes you feel full, as does protein. When you cut back on carbohydrates, you will go hungry if you don't increase the amount of protein and fat that you eat.

Smart protein choices include lean red meat, poultry, fish and eggs; shy away from the beans for the time being, as they are a source of carbohydrates. Healthy fats include avocado, olive oil, a small portion of nuts and olives.

Drink Water Before Meals

Drinking a glass of water or two before your meals has two benefits: First, it hydrates you and helps to decrease bloat. Secondly, the water starts to fill up your belly before you actually begin eating. Overall, you'll take in fewer calories at each meal.

Add a Daily Workout

Burning calories via exercise will only help your attempts to lose weight quickly. For some easy cardio, walk at least 30 minutes a day, five days per week. However, focus on starting a strength-training program by doing resistance exercises with as machine weight or dumbbells three to four days a week for at least 20 minutes at a time.

Read more: 7 Common Weight-Loss Myths Debunked

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