Losing 10 kg in 12 weeks is a challenging yet achievable goal. With commitment and the right approach, you can shed those extra pounds while maintaining your health and energy levels. Here’s a practical and sustainable diet plan to help you reach your weight loss target, backed by science and practical strategies.
1. Focus on a Calorie Deficit
To lose weight, you must consume fewer calories than your body uses. A healthy rate of weight loss is about 0.5 to 1 kg per week, which means creating a daily deficit of 500-750 calories. Here’s how to do it:
-
Calculate Your Total Daily Energy Expenditure (TDEE): Use an online calculator to find out how many calories you burn daily.
- Subtract 500-750 Calories: This helps you lose weight steadily without feeling deprived.
2. Balance Your Macronutrients
Eating the right mix of proteins, carbohydrates, and fats is essential for fueling your body and promoting fat loss.
-
Protein: Aim for 1.5-2 grams of protein per kilogram of your body weight. Protein helps you keep muscle mass while losing fat. Great sources include chicken, fish, legumes, and eggs.
-
Carbohydrates: Choose complex carbohydrates like whole grains, oats, and sweet potatoes for lasting energy. Avoid processed and sugary foods that can derail your progress.
- Fats: Healthy fats are important for your overall health. Include sources like avocados, nuts, and olive oil in your meals while limiting saturated fats.
3. Sample Meal Plan
Here’s a simple day of meals to follow:
-
Breakfast: 2 boiled eggs, whole-wheat toast, spinach, and an apple
-
Lunch: Grilled chicken with quinoa, steamed broccoli, and a side salad with olive oil dressing
-
Dinner: Baked salmon with roasted sweet potatoes and mixed vegetables
- Snacks: Greek yogurt with berries or a small handful of almonds
4. Stay Hydrated
Drink at least 2-3 liters of water daily. Proper hydration helps with digestion and controls hunger. Herbal teas are also a good option, but avoid sugary drinks and excessive caffeine.
5. Practice Portion Control
Even healthy foods can contribute to weight gain if eaten in large quantities. Practice mindful eating by listening to your body’s hunger cues and using smaller plates to prevent overeating.
6. Incorporate Exercise
While diet is crucial, regular exercise can speed up weight loss. Aim for a mix of cardio (like running or cycling) and strength training (like weightlifting) 3-5 times a week. Strength training helps build muscle, which can boost your metabolism.
Tips for Long-Term Success
-
Stay Consistent: Stick to your plan, even on weekends.
-
Track Your Progress: Weigh yourself weekly to see how you're doing, but also notice how your clothes fit and how you feel.
-
Prioritize Sleep: Aim for 7-8 hours of sleep each night to support weight loss and overall health.
- Avoid Fad Diets: Focus on a balanced approach to weight loss rather than quick fixes that may harm your health.
How Desert Barbell Strength Gym Can Help
At Desert Barbell Strength Gym (DBSG), we offer personalized training programs designed to support your weight loss journey. Our expert coaches will create a workout routine that complements your diet, ensuring you maintain muscle mass while losing fat. We focus on strength training to help you achieve a toned physique.
Our gym provides a supportive environment that motivates you to reach your goals. We also offer online coaching for those who prefer to work out from home. Join us at Desert Barbell Strength Gym and start your transformation today!
About the Author
Olga Kravchenko is the author of this blog and hails from Ukraine. She has been a strength coach at Desert Barbell Strength Gym for over six years, helping people get stronger, lose weight, and improve their overall health. Olga lives by the motto "Squat and Smile," emphasizing safe training practices and a positive attitude. She values both physical fitness and mental well-being, ensuring her clients achieve their goals while enjoying the process.