As a rule, you will need at least 3-4 weeks to lose 3 to 5 kg and up to 3 months to lose 10 kg. This means that focusing on your diet and exercise goals for a couple of weeks without distractions and tempting meals and treats will greatly contribute to getting your weight loss efforts off to a good start. Following these guidelines, the ideal will be to lose between 0.5 and 1 kg of adipose tissue weekly. Therefore, to lose 10 kilos of fat and improve body composition it will be necessary to spend about 3 months working to achieve this, although this is an estimate.
And there is a genetic predisposition that facilitates greater fat loss through diet, the effect being greater at the beginning of the intervention. Once we reach the goal, we must not fall into the mistake of relaxing and returning to our previous habits. If not, we will regain the weight quickly and our effort will have been in vain, it is necessary to know the term weight memory, being the memory that our body has about what we weigh. Our weight will always tend to return to the range where we have held a certain weight for the longest time.
Reduce the total amount of food you eat to lower your total calorie intake, which helps you lose weight quickly. Choosing to lose 10 kilograms is a reasonable goal if you are fully committed to making changes in your diet and exercise habits. Using general calorie calculation methods, you can estimate that cutting down even one serving of these high-calorie condiments each day could reduce your calorie intake enough to lose up to nine pounds over the course of a year. Increasing your protein intake can help you lose weight by reducing appetite and reducing calorie consumption.
By making some small changes to your daily routine, you can safely lose up to 10 pounds (4.5 kg) in just one month, reaching your weight loss goals quickly and easily. Because the average weight loss is about 1 kilogram per week, you can safely expect to lose 10 kilograms, which, at a conversion rate of 2.2 pounds per kilogram, equals 22 pounds in about 10 weeks. If you're still looking for a way to lose weight and build that beach body for the summer trip you're going to do next month, it's time to stop wondering and start working. Therefore, to lose 10 kilos of fat and improve body composition it will be necessary to spend about 3 months working to achieve this.
Take it one step at a time and make some small changes every week to lose weight safely and sustainably, and keep it off in the long run. Achieving your weight loss goals can be a big challenge, regardless of how much weight you want to lose. To lose weight, you need to consume more calories than you consume, either by decreasing your calorie intake or increasing your daily physical activity.