How to Lose 10kg in Two Months (with Pictures)

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How to Lose 10kg in Two Months (with Pictures)
How to Lose 10kg in Two Months (with Pictures)

Video: How to Lose 10kg in Two Months (with Pictures)

Video: How to Lose 10kg in Two Months (with Pictures)
Video: 2a diet 14 kilograms in two months رژیم لاغری من (تو آ )بدون گشنگی جوادجوادی 2024, March
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If you want to lose a large amount of weight, which is more than 5kg, you need to change your diet, exercise and of course motivation. If you want to lose up to 10kg, in two months, you need to have a detailed plan drawn up by you and a professional.

Step

Part 1 of 3: Motivation

Lose 20 Pounds in 2 Months Step 1
Lose 20 Pounds in 2 Months Step 1

Step 1. Consult a health practitioner before starting a diet program

Your doctor can examine you to make sure you don't have health problems such as diabetes or arthritis that could affect your goals.

Lose 20 Pounds in 2 Months Step 2
Lose 20 Pounds in 2 Months Step 2

Step 2. Consider enrolling in physical therapy or a gym

It's important to set realistic goals, especially for those who aren't used to muscle training, weight lifting, or fitness classes.

Lose 20 Pounds in 2 Months Step 3
Lose 20 Pounds in 2 Months Step 3

Step 3. Keep a journal of your health

Start your journal by writing down your reasons for losing weight. You can re-open the page to restore your motivation to lose weight.

Lose 20 Pounds in 2 Months Step 4
Lose 20 Pounds in 2 Months Step 4

Step 4. Schedule a diet program that is no longer than 11 weeks

Research shows that staying motivated to lose a large amount of weight can be difficult after 11 weeks. Set a date to end your diet program and start maintaining your weight from there.

Lose 20 Pounds in 2 Months Step 5
Lose 20 Pounds in 2 Months Step 5

Step 5. Invite friends to join your diet plan

Moral support will increase your chances of success. Going on a diet program with someone in your family can help you diet and start good habits.

Lose 20 Pounds in 2 Months Step 6
Lose 20 Pounds in 2 Months Step 6

Step 6. Look for people who are similar to you

You will be more motivated if there are people who support you. There is sure to be a community out there who share your aspirations and can help you by informing and keeping your commitments.

Part 2 of 3: Diet

Lose 20 Pounds in 2 Months Step 7
Lose 20 Pounds in 2 Months Step 7

Step 1. Keep a food journal for a week before you start the diet

Lose 20 Pounds in 2 Months Step 8
Lose 20 Pounds in 2 Months Step 8

Step 2. Reduce calorie consumption by 10 to 25 percent

If you're going to be exercising every day, you'll only need to reduce your calorie intake by 10 to 15 percent for your body to adjust for the first few weeks. You can increase the consumption reduction later.

Never consume more than 1500 calories per day. Use the MD calorie Web calculator to plan and those foods you eat. You can visit the website at

Lose 20 Pounds in 2 Months Step 9
Lose 20 Pounds in 2 Months Step 9

Step 3. Replace refined carbohydrates and sugar with produce and whole grains

As much as possible avoid processed foods in your diet. Processed foods usually contain hidden sugar, fat and calories. Researchers have also shown that undercooked food can help you lose weight

Lose 20 Pounds in 2 Months Step 10
Lose 20 Pounds in 2 Months Step 10

Step 4. Organize your meals based on the recommendations

Fill half of your diet with fruit and vegetables, and the rest for protein and whole grains.

Lose 20 Pounds in 2 Months Step 11
Lose 20 Pounds in 2 Months Step 11

Step 5. Try to eat smaller meals more often

Counting your meal times so that your blood sugar doesn't drop significantly can help limit your calorie consumption.

Lose 20 Pounds in 2 Months Step 12
Lose 20 Pounds in 2 Months Step 12

Step 6. Never skip breakfast

Make sure you consume at least 300 calories but no more than 600 calories from fruit, cereal, eggs, or low-fat milk each morning. Your body will store fat if you don't increase your metabolism in the morning.

Lose 20 Pounds in 2 Months Step 13
Lose 20 Pounds in 2 Months Step 13

Step 7. Plan your meals ahead of time

At the weekend, decide what you're going to make and eat over the next few days, including snacks and drinks.

Lose 20 Pounds in 2 Months Step 14
Lose 20 Pounds in 2 Months Step 14

Step 8. Avoid liquid calories

Alcohol, coffee, and soda have a significant amount of empty calories. Avoid all three like processed foods.

Part 3 of 3: Sports

Lose 20 Pounds in 2 Months Step 15
Lose 20 Pounds in 2 Months Step 15

Step 1. Do breathing exercises for at least 30 minutes five to six days per week

If you want to lose a larger amount of weight, increase the duration to 45 minutes five days per week.

Give your body time to adapt to the exercise you are doing. If you used to rarely exercise, do exercise alternately (not every day)

Lose 20 Pounds in 2 Months Step 16
Lose 20 Pounds in 2 Months Step 16

Step 2. Use the interval training method

You'll be doing fairly intense exercise and burning more fat at the same time if you do intervals.

Lose 20 Pounds in 2 Months Step 17
Lose 20 Pounds in 2 Months Step 17

Step 3. Do muscle exercise for 30 minutes every day

Use barbells or weights or a combination of the two to boost your metabolism and lose more weight.

Lose 20 Pounds in 2 Months Step 18
Lose 20 Pounds in 2 Months Step 18

Step 4. Warm up to avoid injury

Your diet program should be treated like training for a sporting event. Drinking less water, warming up, and resting will result in injury and make it more difficult for you to lose weight (and maintain your body's nutrition).

Lose 20 Pounds in 2 Months Step 19
Lose 20 Pounds in 2 Months Step 19

Step 5. Take a gym or fitness class

Enrolling in a fitness class with your friends is a great way to stay motivated. It will be easier for you to reach your goals if you have a regular exercise schedule and are guided by a professional.

Lose 20 Pounds in 2 Months Step 20
Lose 20 Pounds in 2 Months Step 20

Step 6. Do variety in your sport

Once you get into your second month, try a new sport. Focus on other parts of the muscle to increase your metabolism.

Lose 20 Pounds in 2 Months Step 21
Lose 20 Pounds in 2 Months Step 21

Step 7. Create an exercise schedule with a professional coach every two weeks

Ask your trainer to do a fitness test at the end of the first and second months to help you reach your diet goals.

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