Losing weight can be tough without a low calorie, balanced and healthy diet. To lose 10kgs in just 8 weeks, it requires great efforts, motivation and strong control on your eating schedule. As interesting as it may seem to slip back into your favorite summer shorts 10kgs lighter, the immediate question is “how to actually lose 10kgs?”
When you try to lose a sizeable amount of weight in such a span of time, it is extra important to find a weight loss approach that you can actually follow and use FOREVER. After all, you would not want to gain back the lost weight once you stop the diet and exercise. A meta-analysis published in the Journal of American Medical Association reported that the best diet is the one that you can stick to in the long run.
Adopting a normal lifestyle feels challenging at first. But it shouldn’t include ditching those social parties, deprivation, hunger pangs and blacklisting of some foods. So here we share with you the top 10 secrets on how to lose 10kgs in just 8 weeks. Hope you will incorporate these tips into your lifestyle and maintain them forever. Also apart from following these secrets, it is very important that you maintain an exercise regime so as to have a healthy body forever.
Start with some general alterations in your life. You can start by integrating veggies in your meals and eating heavy breakfast. You can move on to other things later when you start following this rule. Don’t just grab the cup of coffee with a slice of bread and think that you are done for breakfast.
Don’t get too attached to the scale. 500gm-1kg weight loss per week rule applies whether your goal is to lose 4kgs or 10kgs. FYI- cutting on 500 calories per day by eating healthy and exercising regularly will get your job done. If you are trying to reduce a substantial amount like 10kg, stop worrying and getting obsessed with the numbers on the scale. Rather than getting stuck to the scale, zone in on other payoffs linked with your improved lifestyle and habits. Maybe think of having a better sleeping pattern, more energy, running etc. These are the signs that you are making progress and becoming healthy.
Slow down the race and focus on enjoying what you eat. Listen to your body as it is an effective strategy to reduce food intake and enhance your feeling of fullness. In a study, 30 women were reported that eating slow reduces their calorie intake by 10%, increased water intake and resulted in the greater feeling of fullness as compared to eating fast and hogging on the favorite dishes. Also, taking small bites, reducing external distractions and drinking water before your meal can help you eat slowly and increase the chances of weight loss.
In order to lose 10kgs in just 8 weeks, you need to eat fewer calories than you actually burn each day. As you drop the weight, your body doesn’t need as many calories to actually subsist as it did before. Cutting down on the number of calories you cut when you lose weight can help the body to adjust to the new energy intake. So try to cut 500 calories from your day to day food intake as you start the weight loss regime. In a month or so, you will be able to cut another 100 calories per day. Also at the same time, it is important to note that you never go down below 1200 calories per day.
Aerobic exercises also called cardio is a great type of physical activity that helps to increase your heart rate and burn more calories, thus strengthening your lungs and heart. Adding cardio to your daily routine is one of the great ways to increase weight loss fast. Indeed, a study in 141 obese adults reported that combining 40 minutes of cardio thrice a week with a balanced weight loss diet reduced the body weight of participants by 9% over a period of 6 months.
Another study was conducted for 10 months where it was found that burning either 400 or 600 calories 5 times a week by cardio resulted in average weight loss of 3.9kgs and 5.2kgs respectively. So for best weight loss results, try to do at least 25-40 minutes of cardio every day or 150-300 minutes every week. Biking, walking, boxing, swimming, and jogging are a few forms of cardio that help in fast weight loss.
Eliminate taking afternoon snacks. People have been seen taking biscuits or bread with coffee during intervals. All these contain high sugar content. By removing the afternoon snacking altogether, you can lose 2 to 3kgs in just 1 week. While it may take just a few days to get used to this, it is just a mental game that you need to play. If you cannot give up on snacks, try taking healthy alternatives like raw veggies, raw cucumber sticks, green tea, herbal tea etc.
We have heard and seen this too much “strong is the new sexy”. And so when it comes to losing weight, more strength training means more fat loss. Like we mentioned, as you lose weight, the basal metabolic rate i.e. the number of calories you burn by breathing drops down too along with the lean muscle mass.
Losing confidence in your body and about yourself does zero in your weight loss journey. On the other side, research shows that being in love with your body can help you to lose weight faster. So have confidence in yourself and this is what will keep you motivated towards losing kilos. Also, focus on nurturing your body and try to give yourself props for the amazing, strong things that you can do. Stand in front of the mirror, look at yourself and say “I love my body”. This will be a great thing to start and soon you will see yourself dropping kilos in no time.
Apart from changing your dishes from the main course, also choose healthier appetizers and beverages to effectively and easily lose weight. Energy drinks, juices, sodas are loaded with calories and sugar that all contribute towards weight gain over time. On the flip side, water can help you to keep feeling full and boost metabolism, cutting on calorie consumption and enhance faster weight loss.
In order to lose weight faster, cut out the high calorie, sweet beverages and try to aim and drink at least 2-3 liters of water per day.
Last but not the least, if you are looking forward to losing 10kgs in just 8 weeks or even less, you can take resort to natural, dietary HGH supplements that can aid in your weight loss journey. Obviously, you will have to maintain a healthy eating regime and exercise schedule along with taking these supplements. There are effective, all natural and safe HGH supplements available in the market from reputed brands that aid in triggering the pituitary gland to produce more growth hormone and thus help in faster weight loss.
Don’t be alarmed if you think that all these things are too many to follow. You don’t need to do all of them at the same time. To ease out things a bit, pick one change or two at a time and do it till you are comfortable. Then you can move towards taking the next change. This way, changes made slowly are better accepted and followed than everything done half-heartedly at a single go.