How to lose 10 kg quickly: in 1 week, in 1 month, in 2 months, in 3 months?

[Article updated on 19/09/2023]

Excess pounds can be a real problem, especially when the sunny days arrive and you have to wear light outfits and, above all, a swimsuit. If you have more or less embarrassing excess weight and want to get rid of the excess, here’s how to quickly lose up to 10 kg in the space of a few weeks.

The dangers of losing weight too quickly

Before revealing the secret to obtaining the figure of your dreams, you must be aware of the potential dangers linked to losing weight too quickly. This is indeed a question of “potential” danger, since the negative effects do not manifest themselves systematically, but only in certain cases.

For example, a poorly mastered miracle diet exposes you to the yoyo effect, that is to say you immediately regain everything you have lost. Your body does not cope well with the drastic restrictions to which it is subjected and as soon as you resume a normal diet, it accumulates as much fat as possible to prepare for another possible aggressive diet.

As a direct consequence of this yo-yo effect, you will gain even more pounds than before, ultimately risking obesity. And to make matters worse, this drastic diet will be less and less effective, since your body will get used to it.

Another problem linked to losing weight too quickly: loss of muscle mass. In fact, the body undergoes such a violent attack that the muscles melt at the same time as the fat. As a result, you tire very easily and you lose tone and strength.

Losing 10 kilos in 1 week, is it really feasible?

Losing 10 kilos in 1 week is still a little too excessive, even if many advertisements assure that it is possible without indicating the consequences on health. To put it simply, it’s as if you had to lose a little less than a kilo and a half per day, or 11,550 Kcal per day (1 kg of fat represents approximately 7.7 Kcal).

Generally speaking, jogging 10 km burns 650 calories on average. If you therefore want to lose 11,550 calories per day, you must run a little less than 180 km per day, which is impossible.

You should therefore be wary of miracle slimming diets that guarantee incredible results in just 1 week. Either these are real scams that will hurt your wallet, or you are practically exposing your body to certain death.

If you still want to risk this adventure, it is strongly recommended that you be closely monitored by a doctor during treatment.

How to lose 10 kg in 1 month?

Now the question is whether 1 month is enough to lose 10 kilos. In any case, it is already better than a week, but the body still risks being quite shaken by the violence of the regime. Here is the diet and sports activities to follow to successfully complete your obstacle course.

What diet?

Whatever diet you eat, what is essential is to significantly reduce your calorie intake. You must, therefore, opt for low-calorie foods. Forget all sweets, fatty foods, and pizzas and all kinds of pastries.

For example, oats should be taken for breakfast, white meat with raw vegetables for lunch and a slice of white ham in the evening with vegetables and fruit. Don’t skimp on protein to limit loss of muscle mass.

Have yourself supervised by a doctor and a dietitian so as not to put your health at risk or adopt an inadequate diet. The slightest deviation in eating habits can greatly harm your goal.

What physical activities?

Although your low-calorie diet will tend to make you tired more than usual, you must combine it with physical activities to achieve your famous goal of losing 10 kg in just one month.

Prefer running, cycling, skipping rope or cross training as well as high-intensity exercises to burn maximum calories in a short period of time. Efforts are sustained over short periods of time, but in a repetitive manner with a short recovery time.

If possible, never train alone, but accompanied by a friend or a coach. Indeed, the efforts are violent and challenge the body a lot, while your low-calorie diet has effects on your performance. You are at risk of severe hypoglycemia at any time and you may feel unwell at any time.

How to lose 10 kg in 2 months?

Two months is much more reasonable than previous durations to lose 10 kilos. Your body suffers much less from the shock of weight loss and you can complete the diet more gradually.

What diet?

Although the duration is longer than before, you must still remain on the principle of reducing your energy intake by paying attention to what you eat.

However, you are no longer restricted to eating nothing at all (so to speak), but by limiting, for example, foods very rich in sugar and fat such as jams, industrial cereals, fries, fat. meat, ice cream…

On the other hand, foods such as oatmeal, eggs, raw vegetables, white meat or fruit are allowed. They are rich in nutrients, but low in calories. You will feel less of the feelings of fatigue and dizziness from the diet by consuming them properly.

It is still important to consult a dietitian and a doctor to monitor your diet and health during treatment. They will help you stay motivated in this 8-week fight.

To avoid immediately regaining lost weight, it is essential to pay attention to what you eat 80% of the time. If light meals during the diet do not traumatize you, take them from time to time, thus limiting possible excessive calorie intake.

What physical activities?

Simple habits to change in your daily life will help you burn calories effectively during the 2 months of treatment. To do this, walk to the office if you live 30 minutes from work. Go by bike if the distance is longer. Take the stairs instead of taking the elevator. Very quickly, you will feel less tired, because your body gradually gets used to the effort. And don’t forget the morning jog.

Do not hesitate to call on a sports coach to help you perform effective physical activities to achieve your goal. He will put together a circuit training program for you that will work all the muscles in your body.

A combination of cardio and strength training will help you burn more calories while preserving the integrity of your muscles.

How to lose 10 kg in 3 months?

Finally, the goal of losing 10 kilos in 3 months seems the most reasonable and kinder to your body.

What diet?

In order to adjust the calorie intake of your diet for this diet, you need to know your basal metabolism, that is, the number of calories needed to make your body function. This is generally around 1,500 calories. Overall, you should not consume more.

In 3 months, your body can lose weight more peacefully without resorting to drastic procedures. By referring to the basal metabolism, you give the body time to lose weight and only lose fat mass. Hire a dietitian to help you calculate this number.

Eat a balanced diet, favoring quality foods rich in nutrients. Limit carbohydrate and fat intake and prefer protein foods. Eat fruit at snack time and avoid industrially processed products.

What physical activities?

Sport is a complementary element to diet to lose weight. On the one hand, you eliminate stored calories and on the other, you reduce intake.

Follow the same habits as for the 2-month diet, namely walking more often, climbing stairs, cycling or jogging regularly.

With the help of a sports coach, you will be able to carry out a training circuit combining cardio and muscle strengthening. You will see that at the end of 3 months, you will not only lose the 10 superfluous kilos, but your figure will become slimmer like an athlete.

Use complementary products to help you

Ultimately, losing weight in a short time is not easy and exposes the body to risks that must be measured with the help of health professionals.

In this type of situation, it is sometimes imperative to resort to the use of powerful fat burners or effective appetite suppressants in order to maximize the elimination of fat mass and the reduction of calorific intake by eliminating the feeling of hunger.

As an effective fat burner, the product PhenQ is highly recommended by people who have tried the experience of rapid weight loss. When it comes to appetite suppressants, the product that comes up often is Zotrim. So you can use them to achieve the expected results.

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