How Long Does It Take to Lose 10kg?

 

How Long Does It Take to Lose 10kg?

Introduction

If you’re struggling to lose weight, it can be hard to get your head around how long does it takes to lose 10kg (or even more).

After all, it might seem like the weight just sticks on no matter what you do But don’t worry it does come off if you stick to your plan.

Let’s take a look at some factors how long does it takes to lose 10kg,as well as some specific strategies you can use to help you reach your goal faster.

Determine Your Daily Calorie Intake

Just like with other types of weight loss, figuring out your daily calorie needs for weight loss is essential. The easiest way to do that is by tracking how many calories you’re currently eating each day.

This can be tricky, though, because everybody and lifestyle are different. That’s why it’s so important to find a way that works for you.

 It can help to talk with a registered dietitian about your lifestyle and food preferences. If you are consistently over-or under-eating, a nutritionist can make suggestions on ways you might be able to alter your habits without feeling hungry or deprived.

You may need an especially targeted plan if you have a lot of weight to lose or have struggled with dieting in the past.

Track Calories Consumed

If you're losing weight, but not in a healthy way, it's important to know. If you consume an abnormally low number of calories, your body is forced into starvation mode, which has a host of negative side effects.

 On the other hand, if you eat too many calories again, particularly junk food you can develop insulin resistance and gain weight around your belly.

The best way to lose weight healthily is by keeping an eye on calories consumed while eating a balanced diet that includes plenty of fruits and vegetables.

Exercise Regularly

To lose weight quickly, you need to burn off more calories than you take in. You may already know that cardiovascular exercise burns a lot of calories and can aid in weight loss.

But did you know that strength training also helps increase muscle mass? Which raises you’re resting metabolic rate (RMR) and helps keep your body burning calories even when you’re not exercising? Research has shown that people who do both aerobic exercises and strength training have greater decreases in fat, particularly around their abdomens than those who only perform one type of exercise. Get yourself on a cardio machine such as an elliptical trainer or treadmill for at least 20 minutes every day and lift weights two or three times per week for about 30 minutes each session.

Get Enough Sleep

Cutting back on sleep isn’t just going to keep you up at night it can affect your weight, too. The hormone gherkins (it makes you hungry) goes down when you’re asleep, and lepton (it makes you feel full) goes up. On average, women require seven hours of sleep and men require eight hours of sleep each night. But try getting that much shuteye if your bedtime is 9 p.m., and your wake-up time is 6 a.m., thanks to daylight saving time.

Avoid Junk Food

The best way to lose weight is simply to eat healthier. For some people, that means creating a diet plan and sticking with it. Others find they can lose weight more quickly by avoiding junk food.

 If you want to shed those extra pounds quickly, avoid fast food and packaged snacks such as chips and candy bars. You should also steer clear of sugary drinks; limiting your intake of sugar-sweetened beverages is a good way to cut back on calories without feeling deprived.

Stay Hydrated

If you’re looking to lose weight and keep it off, it’s a good idea to make sure you stay hydrated. Drinking plenty of water not only keeps your body healthy but also helps you feel full faster and longer. That means you’ll eat less at each meal which is exactly what you want if you want to slim down.

 If plain water seems too plain for your taste buds, try adding fresh lemon or lime juice, mint leaves, or cucumber slices for flavor. Even just adding a slice of citrus fruit can help add some extra flair to your H2O and help speed up weight loss as well.

Change Your Attitude towards Dieting

Did you know that approximately 80% of weight loss can be attributed to your mental attitude towards dieting? Changing your mindset around your dieting and weight loss efforts is a proven way to increase success in your efforts.

 Instead of thinking about how much you hate counting calories or going hungry, think about how great it feels when you reach an eating goal or have lost enough weight that people can't tell that you've been working out.

You'll notice an immediate difference in your attitude and success with weight loss when you focus on finding things about it that make you happy instead of always finding reasons why it's hard or sucks.

Expect Setbacks, and Learn From Them

To lose 10 kilograms, you should reduce your daily intake by 500 calories a day. So, it will take around three months of eating less and burning more calories to achieve your goal.

Just remember that if you want to keep your weight off in the long term, diet and exercise must become a permanent part of your life.

Use these tips together with other lifestyle changes like getting enough sleep and reducing stress if you want to see lasting results.

 Research has found that just 20 minutes of exercise per day combined with an otherwise healthy diet can help people lose as much as 4 kg (9 pounds) in a year without starving themselves or changing their overall lifestyle at all.

Be Patient! You are Already Making Progress

The amount of time it takes you to lose weight depends on how much extra weight you have, your metabolism, and many other factors.

 For example, if you weigh 500 pounds and spend most of your day sedentary, you will likely lose more weight than someone who weighs 100 pounds but exercises three times a week. What is important to remember is that losing 1-2 pounds per week is healthy for most people and sustainable in the long term.

 If you are losing faster than that, try getting more exercise or eating less. When it comes down to it, everyone’s body type is different so one diet may work for some while others will not see results as quickly as they had hoped for.

Conclusion

The simple truth is that it can take a very long time or only a few months to lose 10kg. As a general rule, weight loss experts advise that you should be looking at losing 2-3 pounds per week (2 pounds if you’re overweight and 3 pounds if you’re obese).

 This means it can take 4-6 months on average to lose 10kg. But, really, how long does it take to lose 10kg will depend on your weight now, your gender, your activity level, and when you start trying to lose weight.

People who are at their ideal weight or have relatively low body fat will probably notice a change much faster than people who are significantly overweight.