How am I going to lose 10 kilos?

If you need a diet to lose 10 kilos, it is surely because your diet and lifestyle are somewhat messy. You need to consider a change both in your way of eating and in other habits (sleep, exercise …). Be careful, if you are a healthy person and there are no ailments or medications that influence your weight, because then we would already be talking about putting yourself in the hands of doctors.

How do you change your habits?

Being aware of what your lifestyle is like and seeing what it is that makes you have those 10 kilos. To do this, nothing better than keeping a diary in which you write down what you eat, when you eat, why you eat, how much and how you move, how much you sleep … Or you can wear a bracelet that measures your activities or any app that helps you do so.

How does a diet have to be to lose 10 kilos?

It must be a diet in which you eat everything: vegetables, fruits, fish, meat, bread, pasta … yes, yes, bread, pasta, rice and potatoes also in an adequate proportion, because to stop eating carbohydrates is a mistake. Ideally, it should be a diet based on our Mediterranean diet, rich in fruit, vegetables, light proteins such as fish and poultry, legumes and nuts. The daily menus should be around 1,200 to 1,500 calories. Although, so that you do not have to go with the caloric calculator, we already give you a weekly downloadable menu in pdf that you will find below

How does NOT have to be a diet to lose 10 kilos?

It does not have to be too restrictive, because trying to lose these 10 kilos in a short time would put your health at risk. Never eat a diet that is less than 1,000-1,200 calories, that prohibits food groups, or is based on eating only one food. Not only can they be dangerous for your health but they also have a high rebound effect, so you can not only regain lost weight but also gain a few extra pounds.

How long will it take to lose 10 kilos?

The ideal is to lose between half and a kilo a week, although it is true that at first you can lose between 2 and 3 kilos quickly and then it can be somewhat more difficult. Why not go faster? Because what matters is that the weight we lose is from the fat that we have accumulated in the body, not from water or, much less, from our muscle mass. When muscle mass is lost, it is usually replaced by fat, which is a much less metabolically active tissue than muscle

How long will the diet last?

That depends on each person, but it can take between 2 and 4 months to lose 10 kilos. That is why it is important that you do not think of it as a pure and simple diet but as a new way of eating, which will not only lead you to lose those 10 extra kilos, but will help you maintain your new weight.

How can I make up for a non-diet meal?

For example, if you are going out to dinner, eat breakfast and eat very lightly and do not snack. Then at dinner, don’t let your hair down either. If you go to a restaurant, choose dishes as close to what you would eat on a diet. If you go to other people’s houses, eat small amounts and avoid snacking (and going to alcohol, which also causes you to take in a lot of calories).

What happens if I stagnate after losing 5 to 8 kilos?

The final pounds are always the hardest to lose. Sometimes your body may need a kick to get it burning again. This can be doing more sport or doing a more intense type of sport than what you already do. Or it can be an intermittent fasting diet. You may not have considered it, but maybe you didn’t really have 10 kilos to lose weight. Here you can check if you need to lose weight or you are already at your weight.

And when I have already lost 10 kilos, how do I avoid regaining them?

Maintain the way of eating and exercising that you have followed during the diet and first introduce a free meal a week, in which you eat what you want, but without repeating and without exaggerating with the quantities. Then, when you have consolidated the lost weight, you can eat 2 to 3 free meals a week. But always check that your scale does not move from your ideal weight. And yes, with everything that we propose in this diet to lose 10 kilos you will see that you do not have to regain the weight after doing a diet to lose weight.