How to Lose 10 kg of Weight in a Healthy and Sustainable Way

lose weight

Before embarking on a weight loss project that is based on just a number, understand why. Is your desired weight 10 kilos away? Have you put on those same 10 pounds lately for no good reason? That would be understandable reasons. But if you want to fit into any standard or emulate a role model, you should be careful!

It is better to orientate yourself according to your own wishes and needs, not according to external guidelines that have nothing to do with you. Let’s face it: losing weight is not easy. But when it comes to a whole 10 kilos, the whole thing has to be sensible and feasible.

We spoke to two women who know what they’re talking about: nutrition and fitness coach Marie Steffen and Maximiliane, who has reduced her weight from 77 to 67 kilos. You can read here how she did it and which helpful tips from Coach Marie will make the fight against the pounds easier for you.

What is the most important thing to lose 10 pounds in a healthy way?

Patience and confidence. Always remember that you are human and not a machine that can be converted at will. 10 kilos is not the same as 10 kilos. A very overweight woman can get rid of the 10 kilos faster than a woman who is already on the final spurt to her dream figure.

And: every body is different. Therefore it is very important that you give your body the time it needs. If you think you could lose 50 pounds in 4 weeks, you are on the wrong track and you are wrong. Because that would be neither healthy nor long-lasting.

That is why we asked fitness and nutrition coach Marie Steffen how the pounds can effectively melt, but you can still lose weight in a healthy way.

What are the basics to achieve the desired weight?

When women come to Marie Steffen with the desire to lose 10 kilos, she always takes a very close look at the person: “First I find out the reason that motivates the woman to want to lose 10 kilos. Only then can I really judge whether this wish is actually doing justice to your end goal and your body. ”

After the personal interview, Marie Steffen brings her customers straight on board. This is where work begins: “It is very important to me to explain to my customer how we proceed and, above all, why.” Because, as is so often the case, the body follows the mind. Only when the woman has the goal in mind and is informed about the training, the diet and the duration, the actual weight loss begins.

How can I lose 10 pounds?

Maximiliane knows what it feels like to lose 10 kilos. The 1.73 m tall woman from Hamburg has reduced her weight from 77 to 67 kilos. 10 kilos that have it all. Because: “The first 10 kilos are usually not the problem, rather the last. They are particularly persistent. ”

How did the 28-year-old manage it anyway? First with a change in your diet. She has tried many diets, none of which are 100 percent her thing. “I just tried to take what was good for me from every diet.” So she often does without carbohydrates, and even sugar is only allowed in moderation in her menu.

“The most important thing, however, is to find a sport that is fun. Where there are people with whom you can laugh from time to time, who share the same mindset and who go along with the whole thing. ”Because this way you stay on the ball in the long term, you motivate each other and together you get a good deal closer to the intended goal.

What are the prerequisites to lose 10 kilos?

10 kilos sounds like a lot to many women. Such a large weight loss is not suitable for everyone, Marie Steffen knows: “A lot, that’s always relative. Basically, it can be said that every woman who is over 15 per cent body fat can almost certainly benefit from a decrease in fat mass. ”If you want to lose weight, you should first measure the body fat percentage and then decide how many pounds you really need to lose. And: Of course, only fat and not muscle mass should be reduced.

“Women who have a body fat percentage below or up to 15 per cent should be more careful. I decide whether the reduction ultimately makes sense on the basis of various factors, which I can precisely assess using an anamnesis sheet that the customer fills out. ”Weight, height, physical activity and the reason for losing the 10 kilos play another role here Role.

What is a calorie deficit?

If you want to lose 10 kilos, you have to tweak one key: your diet. Most people consume a lot more calories than the body actually needs and thus also utilizes and burns them. With our calorie calculator, you can calculate your calorie requirement.

Marie Steffen says: “The most important thing is to create a caloric deficit.” In other words: You have to eat less than you burn. But how much does the calorie intake have to be reduced? That is determined by the basal metabolic rate, says fitness coach Marie. “How high the turnover is and how many calories we should be consuming daily can actually be measured very accurately.”

Lose 10 pounds: how do I hold out?

Then it’s time to keep a diet. Sounds mean, but it is absolutely necessary to achieve the goal. Marie Steffen has a little trick to help your customers stick to the diet plan. “I really enjoy working with a diet break. This break divides the diet into stages and makes an ‘end’ insight. ”That keeps the motivation high!

Marie Steffen explains how this diet break works: “After a few weeks of dieting, I put the customer on her maintenance needs for two weeks. This depends on your feeling and your previous body fat reduction. After this phase, the deficit continues. “In other words: eat less than burn. But don’t panic:” This is a very conscious and planned approach. It prevents the metabolism and hormones from adjusting too quickly. ”This is the only way to lose 10 kilos in a healthy way.

Can I lose 10 pounds without starving?

Of course. You even have to. Because: If you want to lose 10 kilos successfully, you will not get far with starvation. Because the body will not go along with the total renunciation of food for long, and certainly not if you want to exercise at the same time.

Marie Steffen says: “Extreme and, above all, long-term starvation is not an option, as this procedure does not offer any health benefits. The metabolism is severely reduced by an extreme deficit. ”

After 2 weeks at the latest, your natural survival mode will switch on and trigger cravings. The game will very likely start all over again: You gain weight, eat out of frustration, want to lose weight, reduce your metabolism by starving yourself, cravings … a vicious circle.

How do I know that I am really hungry?

Maximiliane also had to learn that starvation is no solution. “First of all, I had to learn from a nutrition coach how to eat properly and, above all, healthily.” An important factor in this coaching: separating food from feelings. In other words: food for frustration and rewards are canceled. This is the only way that the body learns to eat food because it needs energy. And not because it is guided by feelings. Because frustration eating creates one thing above all else: even more frustration.

How fast can I lose 10 pounds?

Speed ​​is not a quality feature here. If you think that you can lose 10 kilos sustainably in 4-6 weeks, you should quickly say goodbye to this thought. Marie Steffen knows: “On average, 4-6 months can be assumed in order to carry out an intelligent diet and then maintain the weight in the long term.” However, the duration depends primarily on the initial situation. “As a rule, it is like this: the higher the body fat percentage at the beginning, the faster you lose weight.”

So if you want to lose 10 pounds, you should bring time. And above all, assess your goal realistically and do not overwhelm your body. Marie Steffen: “If the 10 kilos are reduced too quickly, this can have enormous consequences on hormones and bowel function. In addition, there is often a wrong relationship to food and feelings of hunger. ”

How can I lose 10 pounds without the yo-yo effect?

The 10 kilos are down, the goal has been achieved! But the way is not over yet, because if you want to avoid an unsightly yo-yo effect, you should make sure to slowly work your way out of the diet phase. Anyone who eats too unhealthily again too quickly and does not exercise enough will soon gain weight again. Marie Steffen: “Dieting is at least as important as the diet itself.” In other words: The time afterwards.

But how does ‘dieting out’ work? “I increase the calories in small steps in the nutrition plan from week to week. The slow increase gives the body time to get used to the increased food intake. ”

That means: the metabolism learns to process more because more is supplied. Because in order to metabolize more nutrients, the metabolism also needs more energy.

The ultimate goal after the diet is to keep the metabolism as high as possible while at the same time increasing the least amount. “We are moving within a tolerance range of 1 to 2 kilos,” says Steffen. It can be assumed here that it is water retention and not fat deposits.

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