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