How long to lose 10 kg of fat

The key is choosing the right program for you. Whether this is a lower carb option like CSIRO, counting your calories or macros using MyFitnessPal or committing to a very low-calorie meal replacement program such as BioSlim for a couple of weeks to kick start your weight loss, choosing the right program for you is the key to success. While it can be tempting to try extreme programs that eliminate many calories or replace all your food with juice, ultimately if this is not the way you usually eat, you will be much better to opt for a consistent plan each day where you are eating regularly and keeping your calorie intake controlled.

Contrary to popular belief it is not one off, high calorie meals that cause issues when it comes to weight loss, rather the meal choices we are making over the other meals we eat each week. Focusing on making most of your meal choices in line with your calorie-controlled plan and you will be on the right track. One of the great things about building a calorie-controlled diet with a focus on high nutrient density but low energy density foods such as salads, soups, veggie juices and vegetable-rich meals is that you will be eating more than you every have, whilst enjoying fewer calories so you are less likely to feel like you are on a diet at all.

And best of all this is extremely easy to do — think a couple of cups of veggies at breakfast or a veggie-based juice; a salad or soup with your lunch and cups of veggies or salad at dinner.

Eating more low-calorie foods, which offer much volume is one of the easiest and most effective ways to drop the kilos quickly. But consistency is important while trying to lose weight. With the diet plan drawn up below, you can lose up to 10 kg in about a month, provided you follow it strictly and perform at least 30 minutes of exercise every day.

Rajput has provided alternatives with every meal, to make it easier for you to follow the healthy and nutritious diet. Lemon detox drink: Consume a glass of warm water with half a freshly squeezed lemon juice and a tsp of honey if you want to cleanse your liver and aid in weight loss. Ginger detox drink: Consume a glass of lukewarm water with a tsp of ginger paste and 2 tbsp of fresh mint paste if required every morning on an empty stomach to aid in weight loss.

Cucumber detox drink: Cucumber is a highly cooling vegetable for the summer. Apple Cider Vinegar: ACV has tons of benefits on weight loss and is a quick way to detoxify the body.

Consume this drink in the morning with a tbsp of ACV in a glass of warm water. The benefits of detoxified water: It helps in flushing out the toxins from the body, balancing the Ph level of the body, boosts your immune system and metabolism as well as improves digestion.

Oatmeal Oats is loaded with complex carbs and proteins compared to other grains. Its benefits include lower blood sugar level and cholesterol level. Egg Omelet: Eggs are very good sources of protein. More than half the protein of the egg is found in egg whites along with vitamin B complex, Vitamin D, Copper, Zinc and Selenium. Nutritional value 1 whole egg : Carbs: 2. Apple Smoothie with Almonds: Apple may help prevent against lung, breast, colon and lever cancer.

Apple along with milk gives you benefits of calcium, protein, magnesium, fibers and vitamins. Nutritional value 1 glass : Carbs: Hot Chocolate: Even a small cup of hot chocolate could aid in weight loss and keep your hunger under control.

Chocolate has powerful antioxidants to help reduce appetite by nearly 30 per cent. Nutritional value 1 cup : Carbs: Aerobic exercise — also known as cardio — is a type of physical activity that increases your heart rate to burn more calories and strengthen your heart and lungs. Adding cardio to your routine is one of the most effective ways to quickly increase weight loss. Another month study found that burning either or calories five times per week by doing cardio exercise resulted in an average weight loss of 8.

For best results, try to fit in at least 20—40 minutes of cardio daily — or about — minutes per week 3. Walking, jogging, boxing, biking and swimming are just a few forms of cardio that can boost weight loss fast. Summary Cardio can help you burn more calories to increase weight loss quickly.

Cutting down on carbs is another simple way to improve the quality of your diet and further weight loss. Studies show that a diet high in refined grains is associated with a higher body weight than a diet rich in nutritious whole grains 5. One large study in 2, people also found that people who ate more refined grains had on average more belly fat than those who ate more whole grains 6. For best results, swap out refined carbs like white bread, breakfast cereals and heavily processed pre-packaged foods for whole-grain products like quinoa, oats, brown rice and barley.

Summary Refined carbs, which are low in nutrients, can cause spikes and crashes in blood sugar levels. Research shows that a higher intake of refined carbs may be linked to higher body weight and increased belly fat. In order to lose weight, you need to use more calories than you consume, either by decreasing your calorie intake or increasing your daily physical activity. Counting calories can keep you accountable and increases awareness of how your diet may impact your weight loss.

According to a review of 37 studies in over 16, people, weight loss regimens that incorporated calorie counting resulted in an average of 7. However, keep in mind that cutting calories alone is not considered a sustainable strategy for long-term weight loss, so pair it with other diet and lifestyle modifications.

Recording your intake with an app or food journal is a good way to get started. Summary Counting your calories can help increase weight loss when combined with other diet and lifestyle changes. In addition to changing your main courses, choosing healthier beverages is another simple way to effectively increase weight loss. Soda, juice and energy drinks are often loaded with sugar and extra calories that can contribute to weight gain over time.

Conversely, water can help keep you feeling full and temporarily boost metabolism to cut calorie consumption and enhance weight loss. One study in 24 overweight and obese adults showed that drinking Another small study in 14 people found that drinking To bump up weight loss, cut out high-calorie, sweetened beverages and aim to drink 34—68 fluid ounces 1—2 liters of water throughout the day.

Summary Soda, juice and sports drinks are high in calories and can contribute to weight gain. Water, on the other hand, has been shown to decrease calorie intake and temporarily increase metabolism.

Slowing down and focusing on enjoying your food while listening to your body is an effective strategy to decrease intake and enhance feelings of fullness. Another study showed that eating slowly increased levels of certain hormones in your body responsible for promoting fullness Taking smaller bites, drinking plenty of water with your meal and reducing external distractions can help you eat more slowly to increase weight loss.

Summary Eating slowly can decrease intake and improve feelings of fullness to enhance weight loss. Fiber is a nutrient that moves through your body undigested, helping stabilize blood sugar, slow stomach emptying and keep you feeling fuller longer Multiple studies demonstrate that fiber has a powerful effect on weight loss.

Another study in women found that each gram of dietary fiber consumed was linked to a 0. Aim for at least 25—38 grams of fiber daily from foods like fruits, veggies, legumes and whole grains to optimize your health and increase weight loss Summary Increasing your fiber consumption has been linked to decreases in both calorie intake and body weight.

Waking up to a healthy, high-protein breakfast is a great way to start your day and stay on track towards your weight loss goals.

Increasing your intake of protein can help you lose weight by reducing your appetite and cutting your calorie consumption. Another study in 20 adolescent girls found that eating a high-protein breakfast increased feelings of fullness and lowered levels of certain hormones that stimulate hunger Plus, multiple studies link a higher intake of protein to decreases in body weight and belly fat over time 18 , 19 ,