How to lose 10 kilos quickly and very healthy 2023

If you are reading this article, it is because you want to know how to lose 10 kilos in a healthy way and forever. Therefore, we want to give you advice to help you achieve it in a safe and healthy way. To do this, there are a series of keys to speed up your metabolism and promote fat burning that you must take into account and that we are going to tell you about to help you achieve your goal.

Light fasted cardio first thing in the morning, eating a lot of fruit and vegetables, prioritizing protein in our diet, laughing a lot and being happy, combating stress with sports and daily exercise and, above all, eating a lot of fiber, they can help you.

Losing weight is a difficult goal to achieve, but with commitment, determination and will it can be achieved. These guidelines and tips that we have put together in this list will help you lose 10 kilos quickly and, above all, without questioning your health.

1- Set yourself a realistic and easy to achieve goal. Wanting to lose 10 kilos overnight is not a realistic goal. In addition to being able to compromise your health along the way and therefore increase the risk of the rebound effect later, not achieving it can greatly affect your motivation and increase the risk of failure before time.

An adequate weight loss is around 0.5 kg per week. That is, you can lose approximately 10 kilos in 5 months. This would be the most realistic time you may need for your change. Therefore, from Alimmenta they always recommend not considering or thinking of a loss of 10 kilos as a drastic change that is achieved from one day to the next. Above all, take care of your metabolism! 

2- Change the way you face the process. It is one of the most important things to change the initial approach you take in the face of this process of change. Do not ask yourself “follow or start a diet”. What will help you lose weight, but above all keep it off, is not going on a diet for a while and that's it, but acquiring and creating healthy eating, resting, hydration and physical activity habits with which you feel comfortable. to help you achieve it and above all to maintain it.

For this reason, I always recommend that patients who pass through my office look at the number on the scale as little as possible, so that the process focuses on learning, creating habits with which you feel comfortable and improving your behavior when it comes to feed yourself not so much by how many kilos you have lost a week. 

Once you change your approach and set yourself a more realistic goal, we are going to delve into the changes you can make to your diet to help you

3- Establish an order of daily meals with which you feel comfortable to help you better regulate your intake, your satiety and the energy deficit you need to lose weight. The recommended number of meals per day will vary depending on our schedule, customs and lifestyle, but perhaps it can help you to better regulate your hunger by eating 3 main meals and evaluating completing them with a mid-morning snack or afternoon snack. In this way you will be able to make a good distribution of the different nutrients that your body needs; proteins, carbohydrates and fats in the diet to seek weight loss.

4 - Do not prohibit food groups. It is not about following a strict diet in which food groups are limited or prohibited. It is about eating from all the food groups to obtain all the nutrients that our body needs in an adequate way in the adequate quantities to the objective, in this case of weight loss.

People tend to make the mistake of thinking that the fewer calories they eat, the better . Skipping breakfast or going to bed without dinner does not help, on the contrary, it may be taking you away from your goal without realizing it. Since if you spend many hours without eating, anxiety or voracious hunger may appear that predisposes you to consume unhealthy foods.Advertising - Continue reading below

5- Ensure a good daily intake of vegetables: It is basic, in addition to its richness in vitamins, minerals and antioxidants, for its high fiber content. Consumption of 5 servings of vegetables a day with 2 servings of vegetables in the main meals and 3 servings of fruit throughout the day will help you to fill up a lot and ease the deficit.

6- Do not forget the proteins. Protein should be included in every meal because it has important benefits to achieve a caloric deficit, increase satiety and maintain muscle mass in the weight loss process. Include in your plate foods rich in protein with white and oily fish, preferably lean meat, eggs, shellfish, dairy products, legumes and derivatives such as tofu, textured soy

7- Include carbohydrates in your diet: Carbohydrates should never be completely banished from the diet, since they are the main source of energy. They will help you have more energy during the day, be more satiated and have a better adherence to the nutritional plan. But you must adjust your ration to the needs derived from the physical activity you do and prioritize those of better quality (wow, not pastry hydrates) and better if they are whole, so that they have more fiber and more nutrients; legumes, tubers such as potatoes or sweet potatoes, rice, pasta or wholemeal bread, quinoa, couscous...etc. 

8- Ensure an adequate fat ration: Fat would be another nutrient that you should not neglect in your nutritional plan because they play an important role in the body's hormonal processes. But it is true that you have to take into account that it is the nutrient that provides the most calories, so you have to take care of your ration. Moderate the amount of oil used when dressing, the portion of nuts you want to choose, the avocado...etc.

9- Plan and organize your week: Think about what day you do the shopping, when you are going to cook, when you play sports, when you eat out...etc. It will help you to have everything more organized because that is why you will avoid making bad food choices (take the first thing you catch) or leave aside those habits that bring you closer to your goal.

To better plan your main meals you can use the plate method. A guide that will help you ensure that these are balanced, varied without excluding any food. How? Always give preference, with half of your plate, to both raw and cooked vegetables. With salads, the amount eaten is usually not enough, so you should also not forget to also consume vegetables. A quarter of a plate should be foods rich in protein in the form of eggs, meat, fish, shellfish, vegetable protein or legumes and the other quarter of a plate should be made up of foods rich in carbohydrates such as pasta, rice, potatoes or wholemeal bread . You would only have to complete with the dressing in the form of virgin olive oil.Advertising - Continue reading below

You can complement your meal with a fruit dessert or a dairy dessert. As you can see, you don't have to exclude any food group from your plate to make it balanced. If you want more healthy recipes

Food is very important, but it is necessary to include regular physical activity habits, rest, hydration, and stress management in the process of changing so that you can successfully achieve your goal. Thus;

10- Take care of your hydration: ensure a correct daily intake of water: minimum 1-1.5 L a day (water with or without gas flavored with fruit, cucumber, ginger, lime, infusions or tea). To check if you are well hydrated, notice that the color of your urine is almost transparent. Thirst is often confused with hunger, so drinking water with main meals and throughout the day will help you feel more satiated throughout the day.

- Maintain an active lifestyle and a scheduled physical activity routine: DO NOT exercise as a compensatory method for a more excessive intake, if so, it will end up taking its toll on you. Physical activity needs to be included in the approach with strength training to increase lean body mass and aerobic training to increase caloric expenditure. But it is no use doing sports on a regular basis if the rest of the day we are sitting. It is best to have an ACTIVE lifestyle. trying to reach the 9,000 steps, avoiding elevators, walking to places...everything counts.

11- Take care of your rest and your emotions. Do activities that are pleasurable for you and that help you avoid problems and release stress. If your life is full of pleasant things, you won't need to fill your stomach all the time or release your stress with food. Also, living without so much stress is the secret to a better quality of life. Take care of yourself on an emotional level.

As you can see, to lose weight you don't have to go on a diet for a while and that's it, but take care of various areas of your life that benefit you in having good health and consequently an improvement in your body composition.

If with these tips that we have given you you do not evolve favorably, we advise you to go to a qualified professional, that is, to a nutritionist dietitian who will help you detect what mistakes you make and personalize the advice that will help you achieve your goal. Our goal is to educate and teach how to have a varied and healthy diet. But, in addition, in a balanced way, without miracle diets or insane promises. With personalized and individualized nutritional plans, carrying out an assessment of the nutritional status, setting realistic and achievable objectives.

The 7 most frequent mistakes when losing weight

Skipping meals, not drinking water, thinking only about the scale… Are you on a diet? Surely you are making one of these mistakes. Discover with Drink6 why you don't lose weight as easily as you would like.

Often food myths, advice not contrasted with experts and bad habits stand between us and our figure. It is therefore very important to have the advice of someone who knows, who is authorized to speak and help you with their ideas. If the same thing happens to you, read on to identify what you may be doing wrong to put an end to it and thus be able to lose weight in an effective and healthy way.

Mistake: Sharply reduce caloric intake.

A caloric intake that is too low usually results in the opposite of the desired effect: in addition to starving, our metabolism slows down and enters 'saving mode' consuming fewer calories. The result? You find it very difficult to lose weight.Advertising - Continue reading below

Solution. Cleansing plan one day a week

The most effective way to help your body burn fat is to combine days of lower caloric intake with days of normal intake. Of course, it is not worth starving. Did you know that with a cleansing plan just one day a week you can achieve your goals of losing weight and burning fat? Choose the day, for example every Monday, and introduce the cleansing plan into your diet.

Mistake: Eating too much healthy food.

A very typical mistake when dieting is eating healthy foods but in too much quantity, doubling or tripling the number of calories. Remember that avocado, nuts, legumes... are foods that provide many health benefits, and with a high satiating capacity, but the bad news is that they are also very caloric.

Solution. Balanced, nutritious and satiating portions

Prepared dishes and creams, with balanced portions designed to nourish and satisfy you, but without going overboard with calories.Advertising - Continue reading below

Mistake: Leaving everything to chance.

It is true that we have less and less time to go shopping, cook and prepare healthy meals... Surely you identify: You come home for dinner and when you open the fridge there is nothing healthy, so you postpone the diet and give yourself to the fritters, sausages and bread. So it is impossible to lose weight.

Solution. Plan weekly menus.

Weekly menus planned and perfectly placed in the fridge. This way it will be as easy as arriving, having dinner and losing weight.

Mistake: Get frustrated and unleash stress and moodiness.

It's normal, not getting results quickly puts you in a bad mood. But did you know that stress produces a hormone called cortisol, and that high levels of cortisol prevent the body from working properly? That's right, when you get angry you activate a danger alert in the body: the immune system is depressed, you sleep worse and the body not only does not burn fat, but also tends to retain it, preparing itself for future unforeseen events.

Solution. Meditation, sport and adaptogens.

Meditation and sports restore the serenity it needs to the body, reducing cortisol levels to their normal value. The experts at Drink6 recommend that you include superfoods such as adaptogens, which naturally lower cortisol levels, in your diet. The most effective are Maca, Ashwaganda or acerola and they are also delicious.

Mistake: Not drinking water.

When we are dehydrated our brain confuses thirst with appetite, so a lack of hydration can result in extra calories.

Solution. Drink two liters of water a day

It is the minimum that your body needs for its proper functioning (if you play sports, something else). And we understand you, it is true that drinking water can be boring, but you can try isotonic drinks with spirulina –to recharge your energy–; Pitaya Water –a shot of vitamins–; Water with Activated Carbon –satiating and anti-toxin– or its Coconut Water for more hydration. You will see how easy it is for you.

Mistake: Not exercising.

There is nothing like a sedentary life to get the muscles to deteriorate giving way to the dreaded flaccidity. The good news? How grateful the human body is. As soon as you practice exercise you will notice the results.

Solution. Combine cardio and strength exercises.

Exercise is your great ally to speed up the burning of calories and fat. All physical activity is good and will benefit you, but the ideal way to achieve your goals at full speed is to combine cardio exercises (running, fast walking, swimming, cycling...) with ideal strength exercises (abdominals, squats, dips...) to transform fat into muscle. Did you know that a higher percentage of muscle in your body will make your basal metabolism higher and help you burn more calories throughout the day?

Mistake: Not getting enough sleep.

Sleeping little and/or badly also has negative effects when it comes to losing weight because the levels of the hormones leptin and ghrelin, which are the ones that regulate our appetite and anxiety, are altered. 

Solution. Sleep at least 8 hours.

And, in addition, sleep well; that is, with phases of deep sleep, REM sleep and light sleep. If you have trouble falling asleep, it is because you have not yet tried the infusions. You will have that long and restful sleep that brings you so many benefits.

Tips for not gaining weight on vacation

Keep some routines. There are habits that should be maintained to prevent the body from suffering, such as always having a full breakfast with cereals, dairy products, fruit, good fats... and trying to do it every day at the same time.

Explore the tourist destination on foot. It is a good method to keep us active on the trip. We can be in shape and discover charming unexpected corners.

Before going out for lunch or dinner. It is advisable to have a snack before arriving at a restaurant to help the body control hunger and to be able to order in moderation (a piece of fruit or a Greek yogurt would be enough), thus avoiding falling into the most appetizing and less healthy temptations that are accumulate in the form of extra kilos.

Know how to choose appetizers. We already know that the appetizer is the most appetizing in summer. Let's say a resounding yes to ham, pickles, nuts, anchovies in vinegar, prawns, shellfish salad, mussels or cockles. You have to run away from chips, kikos, croquettes, puff pastries and batter. Accompany this "delicatessen" moment with a glass of red wine and try to avoid beer. A better option? No alcohol, opt for tomato juice or sparkling water and a slice of lemon.Advertising - Continue reading below

Choose balanced menus in restaurants. It is important that the first course is made up of vegetables, grilled or cooked; Salads are a very healthy option, yes, be careful with the dressing! It is better that you dose it yourself, you can use extra virgin olive oil but better a light vinaigrette or simply salt and lemon. Choose fish or lean meats for the second. Made in a simple way, always grilled or baked without too heavy sauces (both at lunch and dinner). Ask the waiter for the side, opt for vegetables, salad or a baked potato and control the portions.

Stay hydrated to avoid fluid retention. With high temperatures you must replenish the amount of water in the body constantly. In addition to a minimum of 2 liters of water per day, you can consume gazpachos, cold soups or fresh salads, they are great allies for good hydration and avoid swelling from fluid retention.

Keep playing sports. It is very easy to maintain the daily sports routine if there are facilities such as a swimming pool or gym in the accommodation. In addition, summer is the best time to play sports and follow healthy lifestyle habits. We have more time for our hobbies and the good weather invites us to do outdoor activities such as surfing, canoeing, yoga on the beach, etc. And nutricosmetics, to take care of yourself from the inside too.