losing 10 kg of weight can be a difficult task especially for a beginner who wants to lose weight as fast as possible. For that, you do not have to starve yourself or do 6 hours of exercise daily. You just need to be smart and can try our proven methods that can help you to achieve your goal.
For start you need to bring in lifestyle changes you need to leave outside food, sugary beverages, processed foods, and junk foods.
Here are the methods you can try which can help you to lose weight fast.
Increase your Protein Intake- Diet plays an important part in your weight loss journey. When you want to lose weight fast you need to increase the amount of protein you consume. Protein intake can be increased either by natural food sources and secondly by supplements. Protein helps you develop muscles in your body. More the muscles more you would burn out calories while exercising and as well resting because muscles improve our rest metabolism rate which means you would also be burning calories while resting.
Another study showed that consuming a high-protein breakfast decreased levels of ghrelin, the hormone that stimulates hunger, by a much greater degree than a high-carb breakfast.
Count Your Calories- Counting calories is an essential tool that helps you in losing weight. It will make you you are eating the required amount of calories that will make you lose weight. Firstly you have to identify the number of calories your body requires to maintain your current weight it depends upon your weight, age, and height. Then you need to eat in the deficit that will make you lose weight.
Calorie count can be easily achieved through many apps in the market. You can daily monitor the calories you are eating.
Increase your Workout- If you want to lose a substantial amount of weight in a short time you need to increase the intensity of your workout. If you were walking daily you need to start jogging or sprinting. Our body gets efficient with time as you cannot workout at the same speed for the whole time of your weight loss journey. In some time you may it a plateau. To break the plateau you need to increase the intensity of the workout. You can try the HIIT method it is a high-intensity training method for eg if you were jogging for 30 mins at the same speed daily you can sprint for 20 seconds then take rest for 1-minute then again sprint for 20 seconds and then rest for 1 minute. You can do 10 sets of this cycle it will be far more efficient than jogging for long hours.
Do strength Training- Strength or resistance training is among the best ways to lose weight as you are lifting weight against resistance that will make your body burn more calories as you would be building muscles. A body with more muscles will burn more calories than a body with a high amount of fat. Full-body resistance training workouts are also a great method to lower your body’s carb stores and water weight, which can lead to a sharp decline in weight. Get started by hitting the gym or doing bodyweight exercises at home, such as squats, planks, and lunges.
Increase your Fiber intake- Fiber-rich food is incredibly nutrient-dense supplying ample vitamins, minerals, and antioxidants for a low number of calories. Fiber-rich foods keep you full for a long time. It also helps you in digestion keeps your gut healthy. Fruits, vegetables, whole grains, nuts, and seeds are all excellent sources of fiber that are integral to a healthy weight loss diet.
Move more while working- the difference between a person who is working at the station where he is sitting for the whole time and person who has moved around while working can be around 1000 calories. It as much you would be burning in a high-intensity workout for 2 hours. This process is also called NEAT (non-exercise activity thermogenesis) it means calories you are burning during the day excluding calories of exercise at the gym or sports you play or at sleep. So if you think about it properly and can implement in your daily routine you would be able to double the process of burning calories and lose weight fast.
Implement Intermittent fasting- Intermittent fasting is not a diet it is a method that you can implement in your daily life along with calorie deficit you can achieve your goal of losing 10 kg weight fast. In Intermittent fasting, you have to fast for 16 hours a day including your sleep time within this fasting period you can drink water and drink coffee and rest 8 hours of the day you can eat. But if you can calculate the amount the calories you are eating within this period and can consume less than the amount you require to maintain body weight. If you can successfully able to apply these two things in your lifestyle you will be able to achieve your goal.