How to lose 10 kilos in 3 months (Free slimming guide)

Are you tired of your extra pounds? You want to lose 10 kg in 3 monthsor even more, because they ruin your day?

Tired of huffing and puffing to climb four flights of stairs? Fed up with yo-yoing on the scale?

Well, even if that doesn't make you feel better, you should know that millions of people are in this situation. The multitude of methods available to eliminate weight, or more precisely to lose weight, is often only a way to prolong your failure. And for some of you, it is also a way to prolong your suffering.

Enough is enough!

And I already know that by reading my words, you are already thinking that I am just another clown.

Why not?

Weight loss as seen by science

Think what you want, but I was born in 1967 (do the math), and I've read enough in my life to say that most books or articles on dieting are a bunch of nonsense. A total oversight of common sense...

Because losing 10 kilos of fat, or losing 5 kilos, or 100 kilos, it doesn't matter, is based on scientific rules that are childishly simple.

You only have to remember 2 things in this article: Thermodynamics and Caloric deficit.

If you understand that, the rest is just a matter of putting on the extra pounds. In fact, I'm talking about remove fat from your bodybecause that's all we really care about. I will try to clarify and simplify everything for you, using examples that you can reproduce and adapt to your situation.

Why lose 10 kilos in 3 months, and not faster?

How to lose 10 kg in 3 months

Yes, it's true, why not say in 1 or 2 months? I even found an article that suggests you get rid of it in a week...

Really, can you believe it? Unless you have a leg amputated, I don't see how it's possible...

No, let's be serious!

Stick to the 800 g fat loss rule per week

According to Lauren Slayton, a professional nutritionist in New York City, and author of the book The Little Book of Thin (No matter what you do, you probably won't be able to say goodbye to more than 2 kilos a week. And that's using every means at your disposal.

Of course, the outcome depends on various factors such as:

  • Starting weight (those who are very overweight can shed body fat faster)
  • Your lifestyle before starting to rebalance your diet (type of diet and sports activity)
  • The amount of fat to make disappear
  • Morphological type and genetic heritage
  • A possible problem of water retention
  • General health and physical activity

According to Slayton, "If you want to lose weight permanentlyYou should not try to eliminate more than 400 to 800 g per week. Otherwise, there is a good chance that they will come back later... Of course, this is only an average, but the advice is sound. It is often said that the best is the enemy of the good (think about it).

My advice, to burn fat with a sustainable and bearable result, is to stay in a range (ah, the rotten pun 😅 ) between 400g to 1 kilo per week, with exceptions for those who suffer from obesity.

If you really want to get there faster without sacrificing long-term results, Slayton suggests intermittently cutting calories (more than on a normal day). This should help you shed pounds without having to completely overhaul your diet and without slowing your metabolism.

However, I recommend that you avoid calorie reduction on days when you are exercising. Otherwise, you'll starve yourself doubly and you might just grab the first junk food you see.

According to the National Institute of Health in the United States, losing 400 to 800 g per week is the healthiest goal. However, it is possible to lose a little more with the right strategy. I'll tell you how you can program this into your diet later.

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But first, you must understand the rule of thermodynamics and its application: calorie deficit

Create a caloric deficit to eliminate fat

Well, I don't want to go into the technical details of thermodynamics again, because I've already talked about it in detail in several articles. To simplify, all you need to know is that any energy absorbed by the body must either be spent or stored as fat.

Nothing is lost, everything is transformed. Does this ring a bell?

What should you remember about this rule?

Well, if you burn more calories than you consume, you're bound to lose weight. It's scientific!

PhenQ

It's not just bread that makes you fat...

lose 10 kilos in 3 months
Bread is not the real culprit

I'll quote an anecdote to make your point. And without any polemic spirit...

My father loved bread. And whenever someone had the misfortune to tell him that bread makes you fat, he would reply: "That's not true! The proof is that the prisoners had only dry bread and water in the camps, and none of them came out obese."

It must be said that my father had known the war and certain deprivations. But his thinking is true when it comes to food. It is not what you eat that determines your weight gain, but the amount of energy or calories you take in.

...nor sweets

You know how bad I think sugar is. Perhaps you have read that sugar is a poison. And it's true!

However, in absolute terms, you could eat only Snickers, Mars, Bounty, etc. and lose 10 kilos. An American professor of dietetics has even done the experiment. You can check it out for example on this article from the Figaro.

This doesn't negate the danger of such a diet, and you would feel hungry eating only that anyway. But the truth is that whatever you eat, you lose weight when you are in calorie deficit.

Now, let's get down to business. How can you reduce your calorie intake so that you lose 800 grams of fat per week?

How to lose 10 kg with the caloric deficit

First of all, you need to know that you need to burn about 7000 kcal to eliminate 1 kg of fat reserves. This means that you need a deficit of 70,000 kcal to lose 10 kg of fat.

Think about it, 70,000 is a lot!

An example to help you understand

Imagine Maurice, an 80 kg man who is 10 kg overweight. He decides not to change his diet, but to do sports to lose weight.

Maurice runs on the treadmill every day at 10 km/h for 30 minutes. This means that he will burn an additional 500 kcal. How long will it take him to get back into shape?

Do the math: 70,000 / 500 = 140

Yes, you read that right, 140 days to reach your goal! Nearly 5 months of daily training. Not even a day off. It's quiet...

But many sports don't burn as many calories. This means that if you don't reduce your caloric intake, it will take you a long time to lose weight. That's why you have to accept the idea that losing weight is not a good idea.

Weight loss cannot be an extremely quick process, contrary to what many advertisements would have you believe.

However, losing weight can be faster for some people than for others. Let's look at some of the factors that can help you get there faster...

It all depends on your starting point

In fact, the more body fat you have to start with, the more pounds you can lose per week. Specialists often talk about 400 to 800 g of weight loss per week, but some also set a limit of 1 % of total weight.

Why ?

Because if you weigh 150 kg today, you can reasonably lose 1.5 kilo per week at the beginning because of your fat reserve. Here I am talking about an overweight person, not a professional bodybuilder 😉

There is also another factor to consider: water.

A water leak problem

At the beginning of a diet, you can also have a significant reduction in the volume of water in your body, and therefore have the impression of losing weight quickly.

Dietitian Mary Hartley says this is especially true of a high-protein, low-carbohydrate diet. But this has nothing to do with fat loss. This will diminish and you will eventually lose weight more slowly.

It is important to know that for every gram of carbohydrate, the body retains 3 g of water. And this water will be eliminated by following a low-carb diet. Especially for those who were big eaters of pasta, bread, pizza or sweets.

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Before proposing an effective method to lose weight, I want to make a warning...

The danger of rapid weight loss

Lose 10 kg without risk

I know that many of you are tempted by unbalanced methods to lose weight quickly. And I understand you even more if you have been struggling with an overweight problem for a long time and have tried one diet to lose weight after another.

And advertisers know how to take advantage of the suffering of buyers... But remember the arguments you have read so far, and add this one:

Mary Hartley, the dietician I mentioned earlier, explains that "Regardless of the weight on the scale, everyone needs a diet that meets their needs for energy, protein, vitamins, minerals, fiber and other dietary components. When caloric intake is too low, the muscles are sacrificed as well as the fat. "

Please understand this point, as it is very important. Most diets to lose weight fast drastically reduce the calories consumed. You may be clinging to them because your scale shows a loss of 10 pounds in 2 weeks.

It motivates you! And that's normal.

The downside is that your starving body draws in all its reserves to find energy. That is, you will burn fat and lose muscle at the same time.

PROBLEM: Your muscles are the main fat burners in your body. The more they melt away, the harder your fight against excess weight will be.

Therefore, the best way to lose weight is to eat a healthy diet and exercise regularly. This way, you will lose weight while maintaining or even increasing your muscle mass. Once these 2 things are in place, your body will become a fat burner on automatic pilot.

Of course, the same rule applies for any other goal, except that you will get your result more or less quickly. So we could talk about losing 10 pounds in a month and a half or 20 pounds in 6 months. You probably get the idea 😀

Rebalance your diet to achieve your weight loss goals

In this section, I explain the easiest way to eliminate 800g per week.

It consists of 2 parts:

  1. The sport
  2. The food

Since 1 kilo corresponds to approximately 7000 kcal eliminated, you need to burn 5600 kcal to lose 800 g in a week and reach your goal: 10 kilos less in 12 weeks. If we reduce this to one day, you must therefore create a deficit of : 5600 / 7 = 800 kcal per day.

And that's already a lot.

That's why some of you will choose to lose 400g of fat per week. Then you just have to divide everything by 2. I'm going to start with sports.

Why ?

Because it will be easier for you to know how to regulate your diet when you know how many calories you burn during your sessions.

Which sport practice to burn more calories

Of course, it all depends on your starting weight. For example, during the same fitness session, a person who weighs 150 kg consumes much more energy than someone who weighs 70 kg.

For example, if you weigh 75 kg, you will burn about 500 kcal during a 30-minute HIIT Tabata session. That's more than half of your daily goal.

But you will burn 1000 if your weight is 150 kg. So a simple rule of 3 will help you find out how many calories you burned during your workout. Since I'm a nice guy, I'll give you the rule of 3 again. You divide your weight by 75 and multiply by 500. There you go!

But remember to do intense HIIT sessions to burn maximum energy. For example, you can do 30 seconds of exercise with no more than 15 seconds of rest between each set. This is a great way to increase your energy expenditure without limiting your nutritional intake.

So by burning 500 kcal per day of sport, you will burn 2500 kcal per week with 5 sessions per week. And you already know that I don't recommend more than 5 sessions per week. The goal is to last, not to kill you...

It may be that these 2500 kcal are enough to lose 10 kilos of fat or more if your diet is already balanced. But often it takes a little more to make a real difference.

And in this case, it's your fork that's going to win the fight (or chopsticks for the Chinese 😂 ).

Diet and weight loss
A weapon of mass destruction of overweight (or not)

Your diet will make the difference in losing weight

As you can see, if your goal is to burn 800 kcal per day to lose 10 kilos in 3 months, sport is probably not enough.

You may know this, but you also need to increase your protein intake to promote fat loss. At the same time, you will be able to maintain your muscle mass, and even increase it for those who are overweight.

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You may have noticed by reading my blog that I don't like complicated methods.

So I'm going to tell you what the best and cheapest methods are for :

  1. Lose fat quickly without calculating energy intake
  2. Know the exact distribution of proteins, fats and carbohydrates in your diet

How to know how many calories to eat to lose weight

First, to know how to lose weight, you must evaluate your caloric maintenance level (a link to the article). This level corresponds to the amount of calories you need to absorb to stay in balance, without losing weight or gaining weight. This is also known as basal metabolic rate (BMR).

On average, it is enough to multiply your body weight by 30 to find out your maintenance level. For example, a person who weighs 70 kg needs to consume about 2100 kcal to maintain this weight.

Obviously, this is a very rough figure that can vary from person to person. But it is a good starting point.

So, if you weigh 70 kg with the goal of losing 10 kilos in 3 months, all you have to do is :

  1. Do 5 sports sessions per week to burn about 2500 kcal.
  2. Consume 300 kcal less per training day, and 800 less on rest days. This represents an additional caloric deficit of 3100 kcal.

You can see that in total you will reach a deficit of 5600 kcal, corresponding to a loss of 800 g of body weight.

However, it's not always easy to count the calories in the dishes you make or buy. A free app like FatSecret can help, but it takes a little discipline to keep track of your meals.

If you ever find that you are losing too much weight, just add an average of 250 kcal for a man and 125 for a woman. If you don't manage to lose weight, you can reduce it by the same amount.

Childish!

Think of the scale to help you

This is an important detail. If you don't have a bathroom scaleIf you don't have one, buy one to keep track of your weight. Otherwise, it will be difficult to properly assess your progress.

But, be careful not to become obsessed!

Many people use a impedance meter scale.

In addition to weight, this type of scale also gives you your approximate body fat percentage. Its calculation is essentially based on the amount of water in your body and its resistance to electric current.

Adipometers are also very useful to measure your fat thickness and cost almost nothing.

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Conclusion

This is how you can lose 10 kilos in 90 days thanks to sport and an adapted hypocaloric diet. And these 3 months are just a deadline like any other. You don't have to put pressure on yourself if your goal is to lose weight more slowly.

The important thing is to find a sustainable rhythmand keep it until you reach your ideal weight.

Also, train to build muscle, since muscle is your main ally in the fight against fat. You can even do this during work hours if you have your butt glued to a chair all the time while telecommuting.

What do you think? Have you tried following my weight loss tips? Tell me all about it by writing to me at stephane@sportchezsoi.com

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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API

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