In this article you will find weight loss tips that will help you lose up to 10 kilos in 5 weeks. Even if you are more or less than 10 kilos overweight, I still recommend that you read this article.
Losing 10 pounds is not nearly as difficult as many people think. It certainly does not happen automatically, you have to do something for it. But if you follow the tips from this article, chances are that you will succeed too.
Losing weight: diet or exercise?
There are hundreds of thousands of tips and theories on the internet when it comes to losing weight. Ultimately, however, losing weight comes down to one thing and that is: getting fewer calories than you burn.
Exercise is very healthy for you and we recommend that you do a lot. However, when it comes to losing weight, we see in practice that what you eat affects your weight about 70% and other factors (such as exercise, sleep and relaxation) about 30%.
Eating to lose weight
We eat to get energy. You need this energy to be able to move and survive. You can get energy in three ways: via carbohydrates, via proteins and via fats. Each of these energy sources is digested differently in your body.
The digestion of carbohydrates, proteins and fats affects the speed of your fat burning and ultimately your body weight.
Carbohydrates make fat burning difficult, making it easier to gain weight, while fats and proteins can actually facilitate fat burning, mainly because they keep you feeling full for longer.
Carbohydrates: What Do They Do in Your Body?
Examples of carbohydrates are sugar, grains, starch, lactose and alcohol. All carbohydrates are converted in your body into simple sugars (glucose and fructose).
The absorption of glucose into your blood causes your insulin level to rise. Due to the high insulin level, the enzyme that can burn body fat (Hormone-Sensitive Lipase, HSL) is blocked.
Carbohydrates therefore make it very difficult for you to burn your body fat. You can run or exercise as much as you want, but as long as you eat carbohydrates, you will have a hard time burning body fat.
Proteins and healthy fats: what do they do?
Proteins and (healthy) fats do not ensure that your insulin level rises so quickly and so high. This makes it possible to burn body fat.
Examples of food with a lot of protein and healthy fats are: fish, meat, egg, nuts, seeds, seeds, natural oils and vegetables. If you eat these foods and burn more energy than you take in, you will immediately burn body fat.
This is of course a simplification of your very complex digestion. In reality, there are thousands of substances, hormones and enzymes involved in this process. If you want to know more about this, I recommend that you read the article Losing weight: deepening.
There is no need to understand exactly how your body works to lose 10 pounds. The only thing to remember is: carbohydrates make you fatter, proteins and healthy fats help you lose weight.
The tips below will help you cut back on carbohydrates and encourage healthy proteins and fats.
Losing 10 kilos in 5 weeks: tips
1. Cook yourself as much as possible
By preparing your own food, you have control over what goes into it. Preferably cook with pure ingredients and not from packages or bags. If you do, chances are you have no idea what exactly is in it (read: a lot of sugars!).
If you decide to eat out, make sure you check the menu beforehand to see if there are any dishes that are low in carbohydrates. If there is a dish that you like, then it is less likely that you will be tempted in the restaurant by taking that pasta or fries.
Are you in the office a lot? Bring a homemade lunch instead of eating in the cafeteria. Most company canteens are still focused on bread and other carbohydrate-rich products.
2. Don't bring unhealthy food into your home
If they are not there you cannot eat them! An important part of this tip is that you shouldn't be tempted to eat carbohydrates on the road or at work.
Do you have a habit of popping into a fast food place after work? Take a different route. Do you have a habit of getting something from the candy machine or soda machine at work at 4 p.m.
2. Don't bring unhealthy food into your home
If they are not there you cannot eat them! An important part of this tip is that you shouldn't be tempted to eat carbohydrates on the road or at work.
Do you have a habit of popping into a fast food place after work? Take a different route. Do you have a habit of getting something from the candy machine or soda machine at work at 4:00 PM? Do not bring coins (or debit card) with you.
Be creative and try to rule out any possibility of being tempted. Do this by writing down each temptation and thinking about what you can do to resist it.
Losing weight becomes more achievable by minimizing temptations and only getting good things at home.
On Jasper's shopping list you will find a handy overview of products that you can eat if you want to lose weight. This way you quickly learn what is and is not sensible. Click here to download the list.
3. Experiment with juices and smoothies
Juicing is the fine pressing of vegetables so that a vegetable juice is formed. By squeezing vegetables, you absorb the vitamins and other healthy nutrients in your body very quickly. The juice contains almost no calories, but does satisfy your hunger.
I make a liter of vegetable juice every morning and drink it during the rest of the day, between meals. The taste takes some getting used to at first, but once you've done it for a few weeks, you don't want anything else.
In addition to smoothies, the Smoothie Weight Loss Plan also contains numerous juice recipes. Experiment with this!
4. Snack raw
Snacking may be the number one cause of obesity. Around 4pm or after dinner, many people tend to snack. Ignoring this feeling is very difficult.
Losing weight and still snacking is possible, even good. You just need to learn to snack responsibly. The best thing to do is snack raw. By that I mean: food that has not been cooked, baked or processed.
At Albert Heijn they sell these snacks as "candy vegetables": think of strips of bell pepper, cherry tomatoes or snack carrots. Do you think this is boring? Then go for the variant that comes with a bowl of hummus. A piece of fruit, a handful of nuts or a boiled onion are also examples of healthy snacks.
5. Weigh only once a week
Many people who are engaged in weight loss weigh themselves every day. These people are often unaware that aspects such as the weather, your movement, the time of day, the time of the month and many other aspects affect your weight.
It may happen that you have suddenly lost 1.5 kilos from one day to the next. But it can also happen that you have suddenly gained a kilo. In the latter case, people often become very demotivated and are more likely to eat something unhealthy that day (because: "it doesn't work anyway").
If you weigh yourself from week to week, you will find that you lose between 1.0 and 2.5 pounds every week. If it hasn't been for a week, don't worry. Just keep eating healthy and you will naturally burn off all your excess body fat.
6. Tell your friends and colleagues
Let friends, family and colleagues know that you will be eating fewer carbohydrates in the next 5 weeks. This way you don't have to explain every time why you don't have a piece of cake, why you don't serve up potatoes or why you order a salad without sauce.
Most people will support you in the process. Plus, the social pressure it creates makes it less difficult for you to decline tasty snacks (after all, you promised your friends you wouldn't eat them).
7. Start now
We all know the saying, from procrastination comes cancellation. And this is often the case with losing weight. Many people would like to do something about it, but do not have the courage to start. So get started today!
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