Many diet programs promise weight loss in a short time, but research shows that 95% of diets are useless and weight returns to normal in just a year. This program is quite torturous because it makes you feel physically weak and tired. You need to change your lifestyle if you want to lose weight and keep it off.
Step
Part 1 of 3: Preparing Yourself Before Losing Weight
Step 1. Consult a doctor
Losing 10 kg in 2 months is a difficult target to achieve. Considering the diet and physical exercise program needed to achieve this, you should consult a doctor before losing weight.
- While the combination of a low-calorie diet and intense exercise is safe for many people, you should talk to your doctor to discuss your diet and exercise program. This method will help you determine how to lose weight safely according to your doctor's advice.
- See a licensed nutritionist. As a professional nutritionist, he is able to recommend the right diet to achieve the target, for example by suggesting certain food menus and foodstuffs that need to be consumed or avoided.
- Discuss with your doctor whether the targets you set are realistic enough. People who are 20 kg overweight can lose 10 kg in 2 months, but people who are overweight only 9 kg, this target is impossible to achieve. Losing 10 kg of body weight in 2 months is not a realistic target for obese people (with a body mass index above 25, less than 29).
- People with obesity (with a body mass index of more than 30), exercising while on a strict diet according to the required diet is not easy because heavy-intensity exercise, such as running, jogging, or aerobic exercise is very uncomfortable for them.
- In addition, also ask the risks of an instant diet program. Losing weight in a short time is at risk of triggering various serious diseases, such as heart disease, cancer, and diabetes. This method is very dangerous for health because it can cause damage to arteries, lack of energy, decreased muscle function, and increased body fat.
Step 2. Keep a journal
This method is useful as a tool during your diet and physical exercise program. Use paper and a pen or phone app to jot down various aspects that need to be monitored and measure progress.
- Record everything you eat in a journal. In addition to keeping your commitments, you can get useful information if your results don't match your expectations by reading your notes and determining the source of calories that need to be reduced.
- Also note the physical exercise performed. Just like keeping track of the food you eat, this method helps you monitor and count the number of calories you use.
- Finally, monitor your progress by recording weight loss or taking measurements. If the target has not been achieved, evaluate it by analyzing the food consumed and physical exercise recorded in the journal.
Step 3. Ask for support from supportive people
Losing 10 kg of weight in 2 months is not easy because you have to change your diet and lifestyle. Having support allows you to apply a new pattern every day for 2 months.
- Find friends, family members, or coworkers who are ready to provide support to keep you focused on your goals. Don't ask for support from people who don't care about your problems.
- Invite someone who has a common goal. Many people want to lose weight and maintain health. Running this program with friends makes you more motivated.
- Use the internet to find a support group or a group of people who want to lose weight. This method opens the opportunity to interact with other people at any time.
Step 4. Write down a diet program and exercise schedule that you want to do
So that the plan goes well and the target is achieved, set aside time to write a diet program and exercise schedule that you want to do. This plan explains how to lose 10 kg in 2 months.
- Start by putting together a diet program. In order to lose 10 kg, make major changes to your diet and make sure you follow a very strict diet. Diet programs have the greatest impact on weight loss.
- Record your daily calorie needs and then determine the menu of foods that meet these needs. You should keep a record of all the groceries, snacks, and drinks consumed throughout the day.
- Write down the exercise you want to do, how many hours a week, then divide it into 7 days.
Part 2 of 3: Running a Diet Program
Step 1. Reduce calorie intake
You will lose weight if you reduce your daily calorie intake by changing your diet. In order to lose 10 kg in 2 months, make sure you reduce your daily calorie consumption significantly.
- In general, weight loss of -1 kg/week is considered quite safe. You must lose 1¼ kg of body weight/week to reach the 10 kg target in 2 months. Although exceeding the safe limit, this target can be achieved if you run a strict diet program for 2 months.
- Reduce calorie intake minimum 750 calories/day. Losing 1 kg of body weight is equivalent to 7,500 calories. To reach your goal, you must reduce 75,000 calories (7,500 x 10) over 60 days or 1,250 calories/day.
- Although you should reduce your daily calorie intake significantly, health experts recommend that you eat at least 1,200 calories per day. Otherwise, the lack of calories leaves you with nutritional deficiencies that are essential for the body to function normally on a daily basis.
- If you eat too few calories below the safe limit, you will lose lean muscle mass instead of reducing body fat. In addition, the body's metabolism slows down and fat accumulates instead of being reduced because the body is "lack of calories."
Step 2. Don't eat carbohydrates
Many studies show that a low-carb diet is the fastest way to lose weight. In addition to reducing body fluids, this step is beneficial in reducing body fat more than lean muscle mass.
- When on a low-carb diet, you should reduce your daily carbohydrate intake.
- Carbohydrates are found in a variety of foods, such as tubers (potatoes or peas), legumes (beans and lentils), fruits, dairy products, and whole grains.
- Because carbohydrates are found in various food groups, do not eliminate all of these food ingredients from the menu. Instead, reduce your consumption of food groups that are very high in carbohydrates, such as whole grains, tubers, and certain fruits.
- Various nutrients contained in grains or tubers can be obtained from other food groups. Limiting the consumption of these foods for 2 months is still safe for health.
- Even though fruits contain a lot of carbohydrates, you still need to eat fruit every week, but don't overdo it. In addition, choose fruits that are low in sugar, such as cranberries, raspberries, blackberries, and strawberries.
- Make sure you eat the right portion of fruit, namely cup of fruit cut into small pieces, small fruit, or a small piece of fruit.
Step 3. Eat more lean protein and vegetables instead of tubers
To run a low-carb diet, only 2 food groups that help you lose weight in a short time, namely protein and vegetables instead of tubers. Besides being low in carbohydrates, these foods are low in calories and rich in nutrients.
- Consume 1-2 servings of lean protein with each meal or fill your stomach with a snack. A serving of protein weighs 90-120 grams or about the size of a card box.
- Eat vegetables instead of tubers until you feel full. For this reason, health experts recommend that you eat these vegetables at least of a plate.
- As a guide, eat plate of lean protein, plate of non-tuber vegetables, and a piece of fruit.
Step 4. Limit snack consumption and choose low-calorie snacks
When running a diet program by reducing a large number of calorie intake and exercising as often as possible, you will usually feel hungry faster or need additional energy during your daily life. Therefore, snacks are needed to support a safe and comfortable weight loss program.
- In order to lose weight in a short time, make sure you eat snacks according to the recommended daily calorie intake limit. Snacks of 100-150 calories still support the achievement of the target.
- Eat a snack a maximum of once a day. You will be excess calories if you eat snacks more than once a day.
- To support a high-protein, low-carbohydrate diet, choose snacks that contain lots of protein.
- For example, cup of almonds, cup of low-crust Greek yogurt, 90 grams of lean ground beef, or 1 hard-boiled egg.
- Make sure you eat snacks only when you are very hungry or need energy to exercise. Weight loss will be hampered or static if you eat too many snacks.
Step 5. Drink fluids as needed
Drinking fluids that hydrate the body plays an important role in maintaining health, especially when you want to lose weight quickly while exercising at high intensity as often as possible.
- For those of you who want to lose weight by doing high-intensity cardiovascular exercise or as often as possible, you should drink plenty of fluids to hydrate your body after exercise or to keep yourself hydrated throughout the day.
- Drink at least 8 glasses (2 liters) of fluids a day. However, you should drink up to 13 glasses of fluids a day if physical activity increases with exercise intensity, gender, and age.
- In order to achieve your daily calorie intake target, drink low or calorie-free fluids, such as plain water, flavored water, decaffeinated coffee and tea.
Part 3 of 3: Increase Physical Activity
Step 1. Perform cardiovascular exercise as needed
While exercise isn't the most important aspect of weight loss, you should increase your daily cardiovascular exercise if you want to achieve significant weight loss.
- When compared to muscle strengthening exercises, cardiovascular or aerobic exercise can burn more calories.
- Many health professionals recommend that you do at least 150 minutes of cardiovascular exercise per week. However, you need to exercise more to reach your target because losing 10 kg in 2 months is an instant program.
- Do cardiovascular exercise at least 300 minutes/week. Although quite strenuous, this exercise burns more calories so you lose weight faster.
- Get a cardiovascular workout by running, jogging, swimming, walking on the elliptical machine, doing aerobics at the gym, cycling, or joining a class for spinning exercises.
Step 2. Perform muscle strengthening exercises
Although strengthening or resistance training doesn't use up many calories, it's an important component of exercise.
- Muscle strengthening exercises are beneficial for building muscle and increasing lean muscle mass when exercising for weight loss. In addition, the more fat-free muscle mass in your body, the more calories you burn while resting, increasing your total calorie burn.
- Many health experts recommend that you practice strengthening muscles 2-3 times a week by working different large muscle groups each day.
- If you don't have time for 150-300 minutes/week of cardiovascular exercise, reduce the time you spend on strengthening muscles. In just 2 months, you will reap more results by increasing your cardiovascular exercise.
Step 3. Increase the intensity of daily activities
Take advantage of your lifestyle or routine activities as physical exercise while living your daily life. Although this activity does not use many calories, if added up, the total daily calorie burn has a significant impact.
- You can burn calories while doing routine activities, such as cleaning the house, tending plants, walking to or from the car, walking in the office or home, using the stairs instead of the elevator.
- When developing an exercise program, identify ways to get more physical activity or move more during your daily routine.
- For example, park your vehicle some distance from the mall or office, use the stairs to work instead of the elevator, or watch TV while standing or moving around more often.
Step 4. Work out with high-intensity interval training (HIIT)
One way to exercise that is trendy is HIIT. This exercise burns a lot of calories in a short time and loses weight according to the target to be achieved.
- HIIT is an exercise program that combines a series of very high-intensity aerobic movements and a short series of moderate-intensity movements. This exercise is usually shorter than static intensity aerobic exercise (eg jogging for 45 minutes).
- Despite its short duration, HIIT burns more calories than static-intensity aerobic exercise. In addition, research shows that this exercise is beneficial in maintaining a high metabolic rate (the process of burning calories in the body) for several hours after you finish exercising.
- In addition to aerobics and strengthening routines, do 1-2 HIIT sessions/week. Burning more calories helps you reach your goal of losing 10 kg in 2 months.
Tips
- Talk to your doctor before starting a new weight loss or exercise program.
- One of the easiest ways to exercise regularly is to use the stairs instead of the elevator during daily activities.
- Don't eat non-nutritive food.
- If you want to give up, share your plans with a supportive person and/or imagine getting slimmer.
- Instead of making extreme changes that are difficult to maintain (even if the target is reached in 2 months, the changes need to be continued), make small lifestyle changes and adopt a safe diet program to lose weight. In this way, you will be able to maintain your weight so that it doesn't go up again.
