How to Lose 10 Kilos or 22 Pounds in 2 Months
There are no magic diets, miracle pills or magic drinks. Losing weight, 5 kilos to 10 kilos, is a process that requires willingness and effort for our body burn fat in the most appropriate manner for its well-being. The best thing to do is to change your bad habits and try to live a healthier way that allows us to feel and look good. The key to weight loss is looking less at the scales and analyzing our habits much more. If you've decided it's time to get rid of your extra weight and want to know how to lose 10 kilos or 22 pounds in 2 months, then read the tips we offer here at oneHOWTO.
Don't get frustrated about your weight
The first thing you have to do to lose 10 kilos, or 22 pounds, is be patient. Diets that provide a lot of weight loss in a short time are called "rebound diets" because when you finish the diet, people tend to gain twice the weight they lost. Do not despair, assume it is a progressive move that will lead to your ideal weight and allow you to stay in it. Two months isn't that long anyway, is it?
Do not get bogged down by the amount of kilos you have to lose, focus on how to assume new habits in your life that will stop you from regaining the weight. Remember that, when doing exercise, you will be losing fat even though the scales may not indicate otherwise.
Change your eating habits
To lose 10kg in 2 months you need change your eating habits. Ideally, consume a diet rich in protein and vegetables, and restrict (do not remove) the consumption of fats and carbohydrates. It is also advisable to incorporate light and low-fat foods, cooking meals with little seasoning and a low amount of salt. Make sure you know the healthiest cooking methods that will help you lose weight, such as baking, boiling and steaming.
Choose light meals for dinner as it is the time of day we need less calorie intake. Visiting a nutritionist is essential so they can advise you and provide you with your new diet and respective quantities.
Eat more fiber
Increasing your fiber intake is necessary to lose 10kg. Fiber absorbs body fat and regulates the intestinal transit, making it indispensable to reduce levels of bad cholesterol in the blood and help detoxify the body by releasing toxins. Whole wheat bread, strawberries and lentils are some high fiber foods.
Also choose low consumption carbohydrates such as oatmeal and whole grain rice, but still avoid eating these at night if you want to lose 10 kilos in 2 months.
Here is a weekly meal plan that you can vary always taking the following into account:
- Breakfasts should be as natural as possible, ingredients should have no added sugars and should contain protein and slow-burning carbohydrates.
- Mid morning snacks should keep you going before dinner time. Avoid wholewheat bread and go for spelt bread instead. A piece of fruit will always be the best option.
- Dinners should consist of carbs to keep you going if you're going to exercise during the afternoon. Only eat lean meats and make sure you get plenty of vegetables in your meal to get all the nutrients you need.
- Fruit is not highly recommended for mid afternoon snacks due to their sugar content. Go for a sugar-free yogurt or a handful of nuts instead.
- Eat dinner two hours before bedtime and make sure you eat light meals. Carbohydrates are forbidden for dinner time.
- Breakfast options: Skimmed milk with oatmeal and berries, half an avocado on spelt toast, gluten-free polenta, scrambled eggs
- Mid morning snack: Turkey slices, or fresh skimmed cheese, low-fat yogurt with berries and/or chia seeds, two pieces of fruit.
- Lunch: quinoa salad, rice and lentils, wholewheat pasta with broccoli, grilled lean meat (any), stuffed peppers, homemade chilled vegetables soup (no cream).
- Mid afternoon snack: Handful of nuts, yogurt, kale chips.
- Dinner: Grilled vegetables, greens and beans crockpot, light salad (no creamy dressing), grilled blue water fish.
Exercise 5 times a week
Exercise is essential to lose 10 kilos/22 pounds in 2 months. In fact, it is considered that in the process of weight loss, 40% of success is due to cardiovascular exercise and anaerobic exercise. Ideally, do 40 minutes of any aerobic sport like swimming, jogging or hiking a day and create muscle mass through lifting weights.
Follow this routine every day to lose weight effectively:
- Monday: 30 minutes cardio + 10 min toning exercises for legs
- Tuesday: 20 minutes toning exercises for upper and lower abs
- Wednesday: 30 minutes cardio + 10 min toning arm exercises
- Thursday: 30 minutes full body toning exercises
- Friday: Rest
- Saturday: 30 minute cardio session
- Sunday: Rest
After the first month, if you have followed this schedule perfectly, you'll be able to increase the time you dedicate to each activity, so try to do 1 hour cardio sessions instead of 30 minutes to effectively lose 10kg in 2 months.
Forget about the scales
Do not obsess over the scale. It is more important to reduce your dress size than to lose 10 kilos. You can achieve this through exercise, which will help you burn fat through the training of muscles and allow you to be the same weight but slimmer. If you weigh yourself every day and do not see any changes, you run the risk of getting discouraged and abandoning your purpose, so focus on exercising and wait for your clothes to become loose.
It is highly important to keep up with exercise at least 3 times a week after having lost weight, as you will put your weight back on due to the rebound effect otherwise.
Speed up your metabolism
To lose 10 kilos it is necessary that you speed up your metabolism. The correct way to do this is to eat five times a day. I.e.: breakfast, snack, lunch, snack and dinner. Eating more foods in smaller quantities, and better foods (not fatty) will help your metabolism work all day and accelerate the burning of calories and thus burning fat. Take a look at the fast metabolism diet, one of the fastest ways to lose this excess weight quickly.
If you have quit smoking recently, it is normal to put on weight,which is why you should refrain from taking it up again just for the sake of your weight, it is not worth it for your health, and it will still be harder to exercise for long periods of time without feeling out of breath.
Be careful what you drink
Drinking is recommended to calm the urge to eat in between hours. Most of the time we confuse the feeling of being hungry but we are in fact stressed or dealing with anxiety. Through anxiety. our brain sends us the wrong message and we want to eat. To prevent this from happening, in addition to exercise, you can help yourself with drinks like green tea or artichoke tea, ginger tea or rooibos, which burn fat and foster the feeling of fullness in the body. Help yourself eat better!
Motivation is key
Motivate yourself, those 10 kilos you have to lose are yours, if you do not motivate yourself who is going to do it for you? There are many options, you can choose the goal of fitting into a pair of trousers that you currently don't, you can tell yourself you'll treat yourself to some clothes or a beauty treatment whenever you lose two kilos. An idea that works very well is keeping a calendar from the day you start your new life, write down every day how much exercise you do, what you eat, how you feel and any positive statement. Seeing days fill up on your calendar and seeing your goal getting closer is the best motivation you can get. Make sure you track what you eat to find any harmful patterns through a food journal for weight loss.
Assume a healthy lifestyle
Finally, do not see this process of losing 10 kilos as a phase that has a beginning and end. Assume this change in your life as a new lifestyle that allows you to look after your health, look good and feel good. The idea is that you don't regain the weight, or the bad habits. Make sure you read our article on how to keep weight off after losing it to take note on the best tips to lose 10kg in 2 months and stay in your ideal weight.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
If you want to read similar articles to How to Lose 10 Kilos or 22 Pounds in 2 Months, we recommend you visit our Family health category.
