I need to Lose 10kg by the next year any one knows what plan should i follow

hebaelsawy2001
hebaelsawy2001 Posts: 1 Member
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  • Lietchi
    Lietchi Posts: 6,829 Member
    What do you mean by 'plan'? If you're talking about the fashionable trends such as keto, low carb or whatever named diet is being mentioned on the internet: I think you're better off ignoring all that and just tweaking the way you eat now.

    I never followed any named plan, I just reduced portion sizes and changed the proportions of my usual foods to reduce my calorie intake. Along the way I also found foods that contain fewer calories than previously consumed foods and taste just as good and/or are more filling.

    Sustainable weight-loss requires sustainable changes, so I would avoid any way of eating that you cannot stick with long-term (not just while losing weight, but also afterwards, to maintain your weight-loss).
  • AnnPT77
    AnnPT77 Posts: 34,216 Member
    Lietchi's advice is good.

    But are you talking 10kg by January? If so, change your plan unless you're well over 170kg now.

    If you're talking later in next year, it could be OK. Shoot for 0.5-1% of your current weight to lose weekly, with a bias toward the 0.5% unless you're so overweight that weight itself is a health risk and you're under close medical supervision for deficiencies or complications.

    Fast loss is a trap: It increases health risks (some of those risks serious), makes it hard to stay the course long enough to lose a meaningful total amount of weight, doesn't help a person learn/ practice permanent new habits to stay at a healthy weight long term, plus increases chances of regain.

    Reaching goal weight is great. Staying there forever is the real prize.

    Wishing you success!
  • yirara
    yirara Posts: 9,941 Member
    You don't provide us with more information, but if you mean you want to be 10kg lighter by 1 January then this won't happen unless you're severely obese. It's just over 6 weeks until the new year. That's more than 1.5kg per week. Only severely overweight people will actually manage that, and even MFP has an upper weightloss goal of 1kg per week, which again is only for very obese people. The lighter you are the slower weightloss will be as a smaller body needs less energy to function and holds less energy (fat). With a smaller body and less to lose you'll lose lots of muscles if you're going too fast and that's not good. It's a lot more difficult to get muscle back than to lose them. More likely though, if you go too fast you might not even get to the point where you lose a lot of muscles as you'll crash and burn, give up and think it's impossible to lose weight. So please, use common sense. :)
  • springlering62
    springlering62 Posts: 8,452 Member
    edited November 17
    I just listened to a really good podcast. The guest, who confounded a weight loss/healthy lifestyle app in Australia, was asked about people trying to do ultra fast weight loss for weddings or other events.

    She had a couple of intriguing points.

    Do you want to knock yourself out losing weight quickly and harmfully, so that you’re exhausted and miserable by the time of the day of?

    More importantly, assuming you're successfult, do you want have your precious photos and memories at a low weight, immediately regain when you relax -which you will- and spend the rest of your life looking at those photos and beating yourself up for not still looking like that.

    I hadn’t thought of it like that. That last one is a super valid point.
  • springlering62
    springlering62 Posts: 8,452 Member
    As to your question, be diligent with weighing and logging. That will get you in the mindset of “what am I fixing to put in my mouth? Can I eat less/make a better choice/ forego it altogether?”

    That was what got me started on the path to a large loss.

    Not fad diets, not timing meals, just simply paying attention. . Everything else followed from that.
  • LeeDahlen38
    LeeDahlen38 Posts: 145 Member
    I have a simple list of 3 items I focus on. It works for me.
    1) Portion control: Weighing and logging is a major pain. But living with obesity and Congestive heart failure is too. A simple trick on this one besides weighing and logging is to Drink a tall glass of water before eating. It will fill you and keep you from shoveling food.
    2) Sugars carbs and sugar substitutes. Do away with them. This will reap major benefits. Its hard at first but becomes easy.
    And 3) Exercise. Step counters are fooling me. I need a 30 min brisk walk or in my elliptical to gain calorie burn each day.
    I hope this will help you. I lost 100 once doung this. Friend me if I can help.

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