How to lose 10 kg in 2 months?
The latest figures from the League against Obesity are alarming(1): in France there is a steady increase in the BMIof the French. Thus, the average body mass index rose from 25.4 in 2012 to 25.5 in 2020, with an increased proportion of individuals overweight or obese (almost one in two French people). No wonder then that the candidates for weight loss are more and more numerous. But how to proceed to lose, for example, 10 kg in 2 months?
Some preliminary recommendations for weight loss
Rapid weight lossisnot recommendedby the medical profession. Indeed, it involves manyhealth risks:
- muscle wasting leading tometabolic slowdown – responsible forthe yoyo effect;
- aweakenedimmune system – with chronic fatigue, degradation of the intestinal microbiota, sleep disorders and, ultimately, greater propensity to infections;
- psychological consequences – stress, depression, mood disorders, but also the development of eating disorders;
- Other various consequences, ranging fromtransient problemsto the disturbance of feelings of hunger and satiety, hair loss, dysmenorrhea in women …
The prevailing health recommendation is not tolose more than 10% of your weight per year, so that slimming issafeand above alllasting. So, as an example, for a man weighing 90 kg, it is recommended to stick to a weight loss of 9 kg per year, or 0.75 kg per month.
Is it possible to lose 10 kg in 2 months?
Yes, however, such weight loss requires that one does not sacrifice one’s health. Also it may be interesting tobe accompaniedby a doctor (general practitioner ornutritionist).
In addition, weight loss is alwaysfaster (at least in the first few months) in people who are overweight or obese than in peopleat theirfitness weight. And they have no need to lose 10 kg.
Then, to lose weight, the mechanism is always the same, invariable, regardless of the weight to lose or the duration allocated to lose it. There can be no slimming withouta reduction in food intake, associated withgreater energy expenditure, via physical activity.
Finally, it is important to remember that often, during rapid weight loss, we do not systematically lose “fat”, but alsomuscleorwater. It is therefore necessary to make sure to adopt the right habits to attack the fat mass rather than the rest …
The 7 best tips to lose 10 kg in 2 months
Tip1:Stay hydrated
It is first a question of flushing out a myth: drinking does not make you lose weighttag. However, hydrating abundantly puts the body underconditions conducive to weight loss : elimination of toxins, “cleansing” of the emunctory organs, easier digestion… Moreover, it is not uncommon to think of being hungrybut in fact suffering from thirst. . . Why? Because the brain receptors for these two sensations are the same. Also,drinking regularly makes it possible to avoid “false hungers”,which are so many deleterious snacks on the line. Hydration should be essentiallywater-based , but nothing prevents you from also drinking low (or no) calorie drinks such as tea, unsweetened coffee, herbal teas, vegetable broths, etc.
Tip2:The issue of starchy foods
We often hear that when you want to lose weight, you have to stop starchy foods. This is a mistake: carbohydrates of the body and especially the brain, which consumes about 40% of the totalcarbohydratesingested over a day. On the other hand, there are carbohydrates and carbohydrates: no to fast sugars and refined grains, yes tocomplex carbohydrates, in controlled proportions. ANSES advises to consume between 200 and 275 g per day, depending on the intensity of your physical activity. Besides:
- it is better to choose low GI carbohydrates, because they prevent insulin peaks conducive to fat storage – whole grains, pseudo-cereals (amaranth, quinoa, buckwheat), root vegetables (parsnips, sweet potatoes, carrots), vegetables;
- it is best to combine carbohydrates with foods rich in Fiber (ideally vegetables), because the latter cause the carbohydrate load to drop.
Tip # 3 : Exercise
As previously explained, there can be no weight loss without Physical Activitytag. According to the WHO, an adult between 18 and 64 years old should practice2h30 to 5h of endurance activity of moderate intensitygold1h15 to 2h30 of endurance activity of sustained intensity , to which should be added 2 sessions weekly muscle building sessions (2)tag. These recommendations seem quite appropriate, considering a weight loss of 10 kg in 2 months. Also, we recommend:
- Choose a sport that you like and practice it over several long weekly sessions , ideally 3 one-hour sessions;
- prefer endurance sports such as cycling, Running , swimming, cardio-training, a team sport (basketball, football, etc.);
- add 2 muscle strengthening sessions such as fitness, Pilates or yoga ;
- finally, to move as soon as possible : daily walk, stairs rather than elevator, fun activities, gardening…
Tip4:Take care of your sleep
We now know that the quality of sleep has an impact on weight. Indeed, when we sleep poorlyor not enough, physiological functions tend to go haywire:
- – the first increases, the second decreases, so we tend to eat more and fall back on fatty, sweet salty foods;
- the secretion of cortisol, known as the “stress hormone”,is increased – yet cortisol leads to an overproduction of insulin, therefore increased fat storage.
To lose 10 kg in 2 months, it is therefore a question of adopting a routine conducive to quality sleep : dinner away from bedtime, Avoid screens before sleeping, have a cool, perfectly dark and quiet room.
Tip # 5 : Eat protein and plants
Why do we recommend favoring these two types of food to boost weight loss? , especially if they are lean, are not onlysatiating(because they takea long time to digest), but they alsoprevent any metabolic slowdownby nourishing muscle mass. To benefit from their benefits, it is better to consume them at the beginning of the day (breakfastand lunch), because they are better assimilated by the body at these times. As for fruits and vegetables, they are also “appetite suppressants“, but also rich in vitamins, minerals and fibers essential for good health. In addition they arelow in calories and favorable to digestion, so that they fit perfectly into a perspective of weight loss as important as 10 kg in 2 months.
Tip # 6 : Meal Context
To lose weight, there is no point inskipping meals: these deprivations are all incentives for subsequent cracking. It is important to maintain 3 to 4 meals a day and use normalportions. If these portions are difficult to estimate, it may be a good idea to go to a nutrition professional who will be able to explain them.
In addition, weight loss requires an awareness of what we eat. It is important to:
- listen to the signs indicating hunger– rumbling stomach, yawning, fatigue, dry mouth…;
- take the time to eat in a relaxed way – away from screens, seated, in peace, putting down your fork after each bite;
- – it occurs about 20 minutes after the start of the meal and is manifested by a physical and mental satiation, without feeling of discomfort (guilt, physical “overflow”).
Tip # 7 : Chase empty calories
What is meant by “empty calories”? We think of all foods that, nutritionally, are uninteresting – high in caloriesbutlow in essential nutrients. How to spot them? The more processed and refined they are, the more conducive they are to weight gain. When you want to lose 10 kg in 2 months, it seems essential to ban ready meals, sweets, sodas, alcohol …
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.