There are many diets that help you lose weight quickly, but it is better to reduce weight slowly, as losing 10 kilograms takes at least two months, so we will mention in this article Ways to lose weight ten kilograms. Follow us

Ways to lose weight ten kilograms

Reducing calories

If you’re trying to lose 10 pounds, you need to eat fewer calories than your body burns each day. As Harvard Health Publishing notes, it’s necessary to burn about 3,500 calories, to burn 1 pound (0.5 kilograms) of fat, and to lose 1/2 to 1 kilogram. per week, you need to reduce your current calorie needs, by 550 to 1,100 calories per day.

The number of calories you burn per day depends on many factors, such as your metabolism, activity level, size and body composition, so use an online calculator to get a rough estimate and then subtract 550 to 1,100 calories from that to determine your calorie intake for weight loss.

Make smart food choices

Hunger is the number one enemy when you’re trying to lose those extra pounds, so eat foods that keep you full, usually these are high in protein, fiber and water.

Fruits, vegetables, and broth-based soups are examples of foods with a lower energy density. Small servings of whole grains, such as quinoa and barley, are also good because of their fiber content. Fiber takes longer to digest, which delays hunger, and these foods increase satiety. , making it easier to stick to your diet.

Also, eat protein. Protein-rich foods, such as lean meat, poultry, fish, low-fat dairy products, soybeans, and beans, help satisfy hunger better than carbohydrates, according to Harvard Health Publishing. Protein takes longer to digest and forces your body to use protein. Slightly more calories.

Ways to lose weight ten kilograms with light meals)

Like your food choices, how often you eat is an important part of your diet plan. When your goal is to lose 10 kilos, for energy and constant hunger control, eat three meals plus one or two snacks each day. A meal of the same size, such as a protein-rich food with leafy green vegetables, cucumbers, cruciferous legumes or whole grains.

Playing sports

Every good weight loss plan should include regular physical activity. Aerobic exercise, such as brisk walking, is a good way to burn calories. 60 minutes of moderate exercise five days a week.

And one of the results of slimming down is the loss of lean muscle tissue. During calorie restriction, your body loses muscle along with fat.

Muscle helps your body burn calories, so limiting your muscle loss can help you lose weight in many ways, and maintaining lean body mass can keep your metabolism up, so you don’t need to reduce your calories further to continue losing weight. the weight.

Reduce sugar and starches

Reduce the amount of food you eat at each meal to lose 10 kilograms quickly, in particular, reduce sugars and starches. It is no secret that eating large amounts of food increases your weight, but few know that the fastest way to lose a few pounds is to reduce your carbohydrate intake. This reduction forces your body to use fat for energy, lowers insulin levels and reduces bloating.

And eat your meals on a small-sized plate or salad bowl, rather than a large, full-sized dinner plate, and it can also reduce the total amount of food you eat to reduce the total calories you eat, which helps you lose weight quickly.

And now that I got to know Ways to lose weight ten kilograms You can consult a doctor about the damages of losing weight in a quick way to avoid it.