Losing 10 kilos in 1 month is a very big challenge, quite risky! Food, sport… discover our tips for losing weight quickly and sustainably.
Lose 10 kg in 1 month, doable but not ideal
Losing 10 kilos in 1 month represents a big challenge that should not be taken lightly. As a general rule, we recommend aiming for a weight loss of no more than 1kg per week. Here, we are beyond double since you will have to lose 2.5 kg per week to reach your goal. Depending on your initial weight, it is possible (the more kilos you have to lose, the easier it is to lose a lot at the beginning) , however we strongly advise you not to attempt such significant weight loss so quickly! In fact, you would have a 9 out of 10 chances of regaining all the pounds you lost, or even more! This is called the yoyo effect. If you want to set a more reasonable goal, give yourself 3 months to lose your 10 kilos.
How to eat to lose weight?
If you want to lose 10 kilos quickly, it is essential to look at your daily diet. Discover the three essential nutritional steps to lose weight.
STEP 1: DECREASE YOUR CALORIC INTAKE
From the first day of your slimming program, you must implement a low-calorie diet. To do this, start by calculating your daily calorie needs.
For example, a 38-year-old sedentary woman, measuring 1m70 and weighing 75kg, will need approximately 2042 Calories per day to maintain her weight stable. To lose weight, she will have to gradually reduce her caloric intake, without ever falling below 1500 Calories/day, which corresponds to her basic metabolism. Below 1500 Calories per day, she risks fatigue, eating disorders, and the yo-yo effect!
Note: On a purely theoretical level, if this woman wanted to lose 10 kilos in 1 month she would have to spend 90,000 Calories or 3000 Calories per day!!! You understand why such a significant weight loss goal in just 1 month is completely illusory!
STEP 2: REBALANCE YOUR DIET
To lose weight, empty your cupboards of all industrial products and make way for a balanced diet. With the help of a sports coach and/or a dietician, you will need to identify the foods to put on your plate.
For breakfast, make way for oats as cereal. For your meals, opt for white meat or fish accompanied by vegetables and a drizzle of olive oil. In case of cravings, opt for fruits, oilseeds (walnuts, almonds, hazelnuts, etc.) , or even a slice of white ham for a protein boost. A “high protein” diet will allow you to limit the loss of muscle mass to the detriment of your fat mass.
STEP 3: ADJUST YOUR PROGRAM
Every week, step on the scale and make an adjustment to your eating plan. Generally, as the weeks pass, you will need to create a significant calorie deficit to continue losing weight.
WHAT TO EAT TO LOSE YOUR 10 KG?
As we have seen previously, to lose weight it is essential to have a balanced but also “low-calorie” and “high-protein” diet. Be careful, these 2 terms should not be interpreted too strictly, because taking to the extreme the yoyo effect would then be inevitable. On the other hand, by adjusting your diet intelligently, the results on your figure will be relatively quick and, above all, long-lasting.
