How can you responsibly lose 10 kilos?

Losing ten kilos might seem like an impossible task. And it certainly won't happen in just a few weeks. However, it is definitely possible. In this article, we'll explain how to do it and share tips to stay on track with your weight loss journey.

Weight loss in a nutshell

Losing weight is fundamentally simple: you need to consume fewer calories daily than you burn. This is also known as a negative calorie balance. You can achieve this by eating healthier and/or exercising more. Stick to it, and you'll see the number on the scale go down every week.

Is losing 10 kilos achievable?

Losing ten kilos is a great and realistic goal, and for most people, it's attainable. You just need to give it time. Ten kilos equates to 77,000 calories, which you didn't gain overnight and won't lose overnight either.

How long does it take to lose 10 kilos?

That depends on the size of your calorie deficit. The larger the deficit, the faster you'll lose weight. In theory, you can lose 10 kilos in one month or even three weeks. However, it's definitely not recommended.

With a significant calorie deficit, you'll feel hungry, drained, and low on energy. That's not pleasant when you're trying to lose weight, especially if you have to sustain it for a while to lose 10 kilos.

A healthy and responsible pace is losing half to one kilo per week. So, with losing 10 kilos, it will take you approximately 10 to 20 weeks.

Why not faster?

Having too large of a calorie deficit is detrimental to your sleep and energy levels. It increases diet stress and the chances of experiencing food cravings and binge eating. You won't be able to sustain it for ten weeks. You might lose a few kilos quickly, but you'll be back to square one in no time. The infamous yo-yo effect. It's better to strive for lasting change. That's achieved through responsible weight loss.

Losing 10 kg, here's how you do it

Looking for a way to lose 10 kilos? With the step-by-step plan below, you can achieve it within a few months.

• Calculate your personal calorie needs. Use our formula to calculate your calories.
• Maintain a 10% calorie deficit per day for 2 months. Eat healthier and move more. Take walks, play football, do strength training, or engage in any other activity you enjoy and can stick to.
• Then, take a break of 3 to 6 weeks. During that time, eat exactly your calorie needs. Since your weight has changed, you'll need to recalculate them.
• Maintain a 10% calorie deficit for another 2 months. By the end of this period, you'll have lost 10 kilos!
• Stay at your goal weight by adhering to your calorie needs. Don't fall back into old habits. Now that you weigh 10 kilos less, your calorie needs are lower. Recalculate them and don't exceed them.

 

Two periods of focusing on what you eat and moving a bit more for 2 months each. Actually, it's not much effort to reach the weight you desire, right? Especially knowing that you only have to maintain it afterward.

Tips to stay on track

Nevertheless, weight loss can sometimes feel challenging. To make it easier to stick with, you can make use of these tips.

1. Reduce calories through small adjustments

Do you enjoy eating sandwiches? By choosing healthier toppings, you'll consume fewer calories. No more chocolate sprinkles and Nutella, but instead opt for hummus, vegetable spreads, or fruit. As a breakfast alternative, a healthy bowl of yogurt with fruit is a good choice, and for snacks, go for healthy options. It may satisfy your hunger for a while, but you'll consume significantly fewer calories.

2. Drink water

3. Replace one meal with a weight loss shake

Replace one meal per day with Orangefit Diet. That immediately reduces your calorie intake by 250 calories. Our weight loss shake provides a feeling of fullness and is packed with good nutrients and proteins. The Consumers' Association rated our shake as No. 1 in the meal replacement shake test earlier this year!

4. Supplement with vitamins

Reducing calories can lead to a deficiency in vitamins and minerals, which can result in lower energy, lethargy, and fatigue. Not very convenient during weight loss. Therefore, eat more vegetables and take supplements to replenish your deficiencies.

5. Get more sleep

Since your body is receiving fewer calories than it needs, you'll notice a decrease in energy levels. If you also don't get enough sleep, it becomes even more challenging to stick with it. Getting more sleep helps you feel better and makes it easier to sustain your weight loss journey.

Want to lose 10 kilos? We're here to help!

Losing weight can be quite challenging, especially when you want to lose 10 kilos and it takes some time. Orangefit Diet is a smart tool to help you lose weight in a healthy and responsible way. And it's not just our opinion. Earlier this year, the Consumers' Association rated our shake as the best in the meal replacement shake test.

Want to take an even better approach? Then order our Weight Loss Package. Our experts will create a personalized meal plan for you, so you know exactly what to eat to lose 10 kilos healthily. Plus, you'll receive five delicious daily menus. Read more about our nutrition advice here.