Losing 10 kg in 3 months is a challenging yet achievable goal. It requires dedication, focus, and a strategic plan. To reach this goal, you need to understand your body's basal metabolic rate (BMR) and how it affects your weight loss efforts. You also need to set realistic goals and make small changes to your daily routine.
With the right approach, you can safely and sustainably lose up to 10 pounds (4.5 kg) in just one month. Your BMR is the amount of energy (in the form of calories) your body needs to function while resting for 24 hours. It reflects how much energy your body needs to support vital body functions if, hypothetically, you were resting in bed for a whole day. Your BMR is the largest component (more than 60 percent) of your total energy burned each day. Knowing your personal BMR number and what factors influence your metabolism the most can help you create a smarter strategy for weight loss.When I started my journey, I had a total weight loss goal of 21 kg and I wanted to lose 6 of my hips (I started at 41 when I came back from my vacation).
My plateau points were 72 kg and 69 kg. Every time I broke my plateau points, I lost another 1—1.5 kg in 1 week.
Losing weight
is a strategic game plan and you have to have a plan in mind before you start going to the gym aimlessly. Following these guidelines, the ideal will be to lose between 0.5 and 1 kg of adipose tissue weekly. Therefore, to lose 10 kilos of fat and improve body composition it will be necessary to spend about 3 months working to achieve it, although this is an estimate.And there is a genetic predisposition that facilitates greater fat loss through diet, the effect being greater at the beginning of the intervention. By making some small changes to your daily routine, such as cutting down on high-calorie condiments or increasing your protein intake, you can safely lose up to 10 pounds (4.5 kg) in just one month. You also need to increase your daily physical activity or decrease your calorie intake in order to create an energy deficit that will help you reach your weight loss goals. Once you reach the goal, it's important not to fall into the mistake of relaxing and returning to your previous habits. If not, you will regain the weight quickly and your effort will have been in vain. This is why it's important to understand the concept of weight memory - being the memory that our body has about what we weigh. Achieving your weight loss goals can be a big challenge, regardless of how much weight you want to lose.
But with dedication and focus, you can safely and sustainably reach your goal of losing 10 kg in 3 months.
