Healthy weight loss 10 kg – How is it possible?

For a healthy weight loss of 10 kg and more, the diet must be specific and highly controlled in nutrients and calories. Without these, the goal will be more difficult to achieve and the risk of resuming the weight will be higher. In this article, discover our tips to lose weight and durable rules to lose 10 kilos.

Rules to follow for a healthy weight loss of 10 kg

The 10 kilograms loss is not trivial for the body, it requires a lot of effort. A healthy weight loss therefore requires a caloric intake that must be controlled while guaranteeing an optimal supply of nutrients at the same time. Therefore, the risks of nutritional deficiencies and the dissolution of the weak mass will be avoided.

It should also be noted that, to be durable, weight loss should not be too sudden. In fact, it is essential to give time for the body to gradually adapt to these changes that it will undergo. We consider that we should not lose weight more than 1 to 1.5 kg per week. To avoid the haste of the body and prevent the installation of compensatory conservation mechanisms.

A healthy attention to weight loss is that which does not involve any health risk.

How many calories you should consume for a healthy weakening of 10 kg?

The mass of a quick and healthy diet to lose weight to lose 10 kilograms should not be less than 1200 kcal per day. The assumption of calories varies according to the individual and the level of activity. But it should never be too small. The assumption of too low calories is responsible for the creation of adaptation mechanisms that encourage the body to preserve more nutrients and slow down the basal metabolism. In the long term, this usually leads to a rapid weight gain and a known Yo-Yo effect, which is difficult to control.

5 tips for a healthy weight loss 10 kg

Before thinking about rapid and healthy care for weight loss, we recommend starting with some analyzes:

• Evaluate a healthy weight

To evaluate the healthy weight, you must remember the weight in which you were stable for at least 6 months. This healthy weight will be the limit of the diet. Going below, it would force the body to too high a tension and lead to a failure.

• Find the cause of the addition of kilos

Pregnancy, emotional disorders, stress, bad eating habits or contrasting relationships with food. To eliminate the kilograms blocked, you must identify where they come from.

No health and efficient weight loss cure will be able to help you effectively if the causes are not resolved.

• Face a health professional

The greater the number of kilograms to lose, the more essential to consult a dietician. This is to avoid falling into the trap of a restrictive diet, to be lacking under the food mask to be banned. And above all, to protect you from an increase in weight and demotivation.

• Do not fix a weight purpose

The number of kilograms of weight loss can only be established by knowing the healthy weight of each individual, in order not to force the patient to fight against impossible weight loss. It remains absurd to set a number of kilograms in a round figure that does not randomly corresponds, only a fantasy.

Also, when we set a diet, we cannot estimate how the body will react and until it is able to achieve. Establishing a weight goal can exceed this limit point and cancel all weight loss efforts and promote demotivation, the greatest enemy of weight loss.

• Do not set any goal in time

It is impossible to know how the body will react to food restriction. Consequently, we do not set a time goal. «This approach would not be productive and pushed people to become demotivated. The monitoring of weight loss should be implemented once a month at the beginning of the diet. So during the period at risk, one or twice a year. You must always remember that weight loss is not linear and that during the body,»

To be closer to your dream, I invite you to watch this video.

4 effective exercises you can do at home in just 20 minutes for an enviable silhouette

Over time you will convince yourself that the best healthy and quick weight loss is the sport and balanced diet.

Read also the article: Quick and efficient weight loss regime – do you know what it is?

To find out more useful information for you or if you want to lose weight, sign up for us on social networks: YouTube, Instagram, Facebook.

If you liked this article to see your friends too!