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At a time when overweight and obesity remain pressing issues, many people are striving to reduce their weight and improve their overall health. However, the information space is filled with frankly harmful recommendations. That’s why it’s important to have proper knowledge about healthy eating and approaches to weight loss. In this article, nutritionist Olga Stepanova will tell you how to lose 10 kg safely, based on scientifically proven methods. Find out what the expert advises so that you can realize your goal and balance your body weight.
The first step is to assess the current state of health
Before you lose 10 kg, you need to understand whether your body needs it and whether it is safe. First of all, you should find out your weight and calculate your body mass index, which is the ratio of weight to height. It is important to classify the type of excess weight because it can affect your weight loss strategy.
“A nutritionist also analyzes the risks associated with being overweight, such as high cholesterol, blood pressure, diabetes, or other diseases, to determine the impact of changes in diet and physical activity on overall health,” says Olga Stepanova, emphasizing the importance of consulting a specialist.
The second step is a healthy diet
First of all, you need to understand your caloric balance: this is a key aspect of weight management. To achieve a calorie deficit, you need to consume less than your body spends on daily needs and physical activity. However, calorie reduction is not associated with dietary restrictions. It is simply a matter of focusing on a balanced diet that contains balanced proteins, fats, carbohydrates, and vitamins and minerals.
Recommendations for a healthy diet include eating fresh fruits and vegetables, which provide the body with vitamins and antioxidants. You should also give preference to complex carbohydrates. These include whole grain products, vegetables, and legumes. In addition, it is important to control the amount of fat consumed, giving preference to healthy sources: vegetable oils and seeds. Equally important is the regularity of meals and the avoidance of snacks with extra calories. Dividing meals into five to six small meals is the best option.
How to lose 10 kg: create a meal plan for weight loss
Taking into account your individual characteristics, lifestyle, and eating habits, you can develop a personalized plan to help you achieve your goal. Here are some key points:
- Calculate your optimal calorie deficit. However, consume at least 1200-1500 calories per day (depending on your individual needs).
- Spread calories over 5-6 small meals throughout the day. Get the right amount of protein, fat, and carbohydrates in each meal.
- Never skip breakfast: it stimulates your metabolism and helps you avoid snacking throughout the day.
- Include a variety of vegetables, fruits, whole grains, meat, fish, and legumes in your diet.
- Avoid high-calorie and processed foods such as sweetened drinks, fast food, candy, cakes, etc.
- Watch your portion sizes to avoid exceeding your calorie intake.
- Pay attention to your drinking regimen by consuming enough water to help control your appetite and maintain optimal metabolism.
- Keeping a food diary helps you control your food and make the connection between food and hunger.
- Implement dietary changes gradually to ensure long-lasting and sustainable results.
- Consult a nutritionist for personalized advice and support in your efforts.
Remember that every person is unique, so a nutrition plan should be tailored to your individual situation, goals, and health.
Risks to keep in mind
We have figured out how to lose 10 kg. But it’s worth remembering that losing so many extra pounds can be dangerous. With rapid weight loss, not only fat but also muscle mass is lost, which can lead to a deterioration in physical fitness. The body perceives food shortages as a threat to life and tries to conserve energy. Therefore, during the adaptation period, you may feel weak and apathetic.
The best approach to weight loss is a gradual and sustainable strategy that takes into account individual characteristics and needs. Therefore, set a realistic weight loss goal and divide it into smaller goals to achieve them step by step. And don’t forget that individualized support from a nutritionist will help you achieve results faster and safer.
