Before you embark on a weight loss project based on an abstract number alone, understand why. Is your desired weight 10 kilos away? Have you recently gained exactly these 10 kilos without any valid reason? That would be an understandable reason. But if you want to fit into any standard or emulate a role model, you need to 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 be honest: losing weight is not easy. But when it comes to losing a whole 10 kilos, the whole thing has to be sensible and feasible.
We spoke to two women who know what you’re talking about: nutrition and fitness coach Marie Steffen and Maximiliane, who reduced her weight from 77 to 67 kilos. You can read how she managed this and what helpful tips from Coach Marie will help you in your fight against the kilos here.
What is the most important thing to lose 10 kilos healthy?
Patience and confidence. Always remember that you are a human being and not a machine that can be converted at will. 10 kilos are not equal to 10 kilos. A heavily overweight woman will lose 10 kilos faster than a woman who is already on the final spurt to her desired figure.
And: Every body is different. Therefore it is very important that you give your body the time it needs. If you think you can lose 10 kilos in 4 weeks, you are barking up the wrong tree and you are wrong here. Because that would be neither healthy nor long-lasting.
How to lose weight healthy
That’s why we asked fitness and nutrition coach Marie Steffen how to melt the kilos effectively, but still lose weight in a healthy and long-term way.
What are the basics to reach the desired weight?
When women come to Marie Steffen with the desire to lose 10 kilos, she always first takes a close look at the person: “First I find out the reason that makes the woman want to lose 10 kilos. Only then can I really judge whether this desire is in line with her ultimate goal and her body at all.”
After the personal meeting Marie Steffen will then bring your customers directly on board. Here the work starts: “It is very important to me to explain to my client 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, nutrition and duration, the actual weight loss process begins.
The most important thing: the right attitude. Because: The body follows the mind. © LightField Studio / Shutterstock.com Test: That motivates you to lose weight?
How can I lose 10 kilos?
Maximiliane knows how it feels to lose 10 kilos. The 1.73 m tall hamburger has reduced from 77 to 67 kilos. 10 kilos that have it in them. “The first 10 kilos aren’t usually the problem, but the last. They’re particularly tough.”
How did the 28-year-old make it anyway? First of all by changing her diet. She tried a lot of diets, none of them were 100% for her. “I just tried to take out of every diet what was good for me.” She often does without carbohydrates and sugar is only allowed in moderation in her diet.
“But the most important thing is to find a sport that is fun. Where there are people with whom you can laugh, share the same mindset, and who are willing to go all the way.” This is the only way to stay on the ball in the long term, motivate each other and get a good bit closer to your desired figure.
What are the prerequisites for losing 10 kilos?
10 kilos sounds extremely high for many women. Such a large weight loss is not suitable for everyone, Marie Steffen knows: “A lot, that is always relative. Basically, it can be said that any woman who has a body fat percentage above 15 percent can almost certainly benefit from a reduction in fat mass”. So if you want to lose weight, you should first measure your body fat percentage and then decide how many kilos you really need to lose.
And: Of course, only fat and no muscle mass should be reduced.
“Women who have a body fat percentage below or up to 15 percent should be more careful. Whether the reduction is ultimately sensible, I decide on the basis of various factors, which I can accurately assess by means of an anamnesis sheet that the customer fills out”. Weight, height, sporting activity and the reason for losing 10 kilos also play a role here.
What is a calorie deficit?
If you want to lose 10 kilos, you have to turn a special set screw: Nutrition. Most people consume many more calories than the body actually needs, and therefore also burn them.
Marie Steffen says: “The most important thing is to create a caloric deficit.” In other words, you must eat less than you burn. But how much must the calorie intake be reduced? This is determined by the basal metabolic rate, says fitness coach Marie. “How high the basal metabolic rate is and how many calories we should consume daily can actually be measured very accurately.”
To calculate your calorie requirement
Lose 10 kilos: How do I hold out?
Then it’s diet. Sounds nasty, but it is absolutely necessary to achieve the goal. Marie Steffen has a little trick to help her clients stick to their diet plan. “I like to work with a diet break. This break divides the diet into stages and makes an ‘end’ foreseeable. This keeps motivation high!
Do not let frustration arise. A positive attitude is the key to long-term motivation. © Jacob Lund / Shutterstock.com
Marie Steffen explains how this diet break works: “After a few weeks of diet, I put the customer on her maintenance requirements for two weeks. This depends on how she feels and the previous reduction in body fat. After this phase, the deficit continues”. In other words, eat less than you burn. But do not panic: “This is a very conscious and planned procedure. It prevents the metabolism and hormones from adjusting too quickly downwards.” This is the only way to lose 10 kilos in a healthy way.
Can I lose 10 kilos without starving?
Sure you do. In fact, you must. Because if you want to successfully lose 10 kilos, you won’t get far starving. The body will not be able to cope with a total lack of food for long, and certainly not if you want to train at the same time.
To create a nutrition plan
Marie Steffen says: “Extreme and above all long-term starvation is not an option, as this approach offers no health benefits. The metabolism is severely slowed down by an extreme deficit”.
After 2 weeks at the latest, your natural survival mode will switch on and trigger ravenous appetite. So the game starts all over again: You gain weight, eat out of frustration, want to lose weight, reduce your metabolism by starving yourself… a vicious circle.
To reach your own desired weight is simply a wonderful feeling. © LightField Studio / Shutterstock.com
Maximiliane also had to learn that starvation is no solution. “I first had to learn with a nutritional coach how to eat properly and above all healthy.” An important factor of this coaching: separating food from feelings. In other words: frustration eating and rewards are eliminated. Only in this way does the body learn to eat food because it needs energy. And not because it is guided by feelings. Because eating frustration causes one thing above all: even more frustration.
That is why watermelons are real fat burners
For Marie Steffen and her clients, the most important aspect of a nutrition plan is its feasibility. The form of nutrition must fit into everyday life and be feasible. “The prohibition factor is often a trigger for a strong desire for what will ultimately be prohibited,” says Steffen. Therefore, strict prohibitions should be avoided when dieting.
How often do I have to go to the gym to lose 10 kilos?
In addition to nutrition, correct and above all effective training naturally also plays a major role. The difficulty here is that training is at least as important, but much more difficult to measure. Marie Steffen advises: “In order to have an exact reference value, I make sure that I calculate a calorie balance for my customers that represents a deficit of 20 percent of their current maintenance requirements.
This value is a good starting point, as it is not too extreme and therefore physically endures longer.
3 methods for fast fatburning
Because: “The long-term feasibility is the most important thing. If the 10 kilos are lost too quickly, it can be assumed that a great deal of muscle was burned. But it’s essential.”
An optimal training schedule of 3 to 5 times a week is recommended for every woman. But: “If someone has hardly trained at all before, it is better to start the training with 3 units first and then to observe the body’s reaction to the sport for 2 weeks”.
Because although the training is good, it also means stress for the body and requires an optimal regeneration time, especially in combination with a calorie deficit.
Coach Marie recommends a combination of strength and endurance training to lose weight. © garetsworkshop / Shutterstock.com
How do I lose weight without losing muscle?
Many think that losing weight always means losing muscle. But that is not true, because with 10 kilos only the fat pads should melt. To achieve this, a nutrition plan is just as important as effective training. No muscle is lost here, guaranteed. The advantage of a strong musculature is, by the way, that it really heats up the fat burning process!
What is the best workout if I want to lose 10 kilos?
Losing weight therefore only works through a combination of a nutrition plan and effective training. But what is the perfect training to lose 10 kilos?
Marie Steffen says: “The optimal workout to lose 10 kilos does not exist like this. There is only one workout that can be optimally implemented for the person. I pay special attention to what a person can expend the most. It is especially important to cover the areas of endurance and strength in order to train the cardiovascular system and strengthen the connective tissue. “In addition, the body composition and body fat distribution can be changed.”
Maximiliane has found the perfect combination for herself: “I have found a studio where I can train endurance as well as strength and coordination. It’s the combination that does it for me in the end.” Because: If you want to lose 10 kilos, you need time and patience, so a varied training program is worthwhile.
How fast can I lose 10 kilos?
Speed is not a sign of quality here. If you think that you can lose 10 kilos in 4-6 weeks, you should quickly abandon this thought. Marie Steffen knows: “On average, it is more likely to be 4-6 months in order to carry out an intelligent diet and then maintain the weight in the long term”. However, the duration depends above all on the initial situation. “As a rule, the higher the body fat percentage at the beginning, the faster you lose weight.”
So if you want to lose 10 kilos, you should bring time with you. And above all, you should assess your goal realistically and not overstrain your body. Marie Steffen: “If the 10 kilos are reduced too quickly, this can have enormous consequences for hormones and intestinal activity. In addition, it often leads to a wrong relationship with food and a feeling of hunger.”
How can I lose 10 kilos without yo-yo effect?
The 10 kilos are down, the goal is reached! But the path is not over yet, because if you want to avoid an unattractive yoyo effect, you should take care to slowly work your way out of the diet phase. Those who eat too quickly again too unhealthily and do too little sport will soon put on weight again. Marie Steffen: “At least as important as the diet itself is dieting.” In other words, the time after.
To heat up your metabolism
But how does the ‘dieting’ work? “I increase the calories in small increments in the diet plan from week to week. By increasing slowly, the body has time to get used to the increased food intake.”
This means that the metabolism learns to process more, since more is also supplied. Because in order to metabolise more nutrients, the metabolism also needs more energy.
The ultimate goal after the diet is then to keep the metabolism as high as possible with the lowest possible increase. “We move within a tolerance range of 1 to 2 kilos,” says Steffen. It can be assumed that this is a matter of water retention and not fat deposits.
5 golden slimming rules
So that it really works with the 10 kilos, coach Marie Steffen has summarized her 5 golden weight loss rules for you:
- Ensure a caloric deficit .
- Eat as much as possible high volume . So the decision should primarily be made for food that will satisfy you. In this way you automatically eat the “right”, healthy and fibre-rich foods.
- 80 percent of your calorie balance should come from unprocessed foodstuffs exist.
- Drinking No calories. Especially avoid alcohol, which has a very high calorie density on little volume. One glass of wine per week is ok, but only if it is really worth it for you.
- three times Sports per week is a must. Especially so that the connective tissue remains as strong as possible despite the extreme reduction. Sport can also create an additional afterburning effect through regeneration processes of the musculature.
To use the afterburning effect
Losing 10 kilos is certainly not an easy task. But with a calorie deficit, a sports programme that you enjoy and a lot of patience with yourself and your own body, it is doable! Our tips and workouts will support you in this.
Marie Steffen in the Womens Health Coaching Zone
You also want to train with Marie Steffen and get closer to your dream body? Then register for our Coaching Zone and work on your desired weight together with the fitness and nutrition coach.