Part of the process with losing weight and in general getting into shape, is having some idea of a timetable during which you will see results. Now, these can be very short-term gains or a specific number or other metric to show that you are indeed, on pace. 10 kg is a nice round number, that our brains seem drawn to, to set as a target. The question is how much time will it take to lose 10 kilos? How many weeks or months before we reach that target?
How Long Does it Take to Lose 10 Kilos?
Personally, I’ve done it in 5-6 weeks once before. However, I really wouldn’t recommend that pace, as it’s a pretty terrible experience.
Imagine cutting your energy supply, working out more, while still having to deal with everything else in your life. Not fun and not something that you’ll want to stick to. Very high rate of failure, with that pace.
A more realistic approach that won’t leave you feeling tired constantly, would be about 10-14 weeks. 8 weeks wouldn’t super terrible, but pretty difficult for most people.
The longer time frame, will interfere with your life way less, and is much healthier. Plus, it’s more sustainable. Aim for losing 0.5-1 kg a week or thereabouts.
Usually, the pace of loss will be higher the first weeks, then slow down to a more baseline average.
How to Find and Track the Right Pace
In order to lose excess fat, we need to know how many calories we are currently consuming, and how many we need to be consuming to be in a deficit.
There is a concept called ‘maintenance calories’, which tells us how many calories we need to consume, in order to keep our weight as it currently is.
Once we have that number, we can start to subtract calories, until our daily intake is aligned with losing that 0.5-1 kg per week pace. Not to worry, nowadays, phone apps or online programs can keep track of all the numbers for us and give us estimates of where we need to be.
I personally use one called, My Net Diary Pro, on my iPhone. I simply type in my weight, age, height, and weight loss goal. The app will then provide me an estimate, on how many calories I need to meet my goal. It is surprisingly accurate.
This app is used to track both your food (calories and nutrients) and exercise habits. Once you’ve typed in a certain food and portion size, the app saves it for you in the future. So, basically a few taps on the screen, and you’re good to go.
Tracking your results is key, as you will forget and lose track of things, over the months. This makes it super simple.
Need a Program to Lose the Extra Fat?
Cardio exercise is a staple in my life, for health, regardless if I am trying to lose fat or not. That can take the form of walking or the stationary bike, usually.
However, when I really want to get lean. I always go back to using Visual Impact Cardio.
VI Cardio is an downloadable ebook program from fitness trainer, Rusty Moore. This is a program that I have come to love (and kind of hate, at times) because it can be such an intense calorie burning experience and something that really challenges me.
There are three 12 week levels from beginner to advanced. Each of these workout gets progressively more difficult and switches up between the longer steady state exercises and the shorter and more intense varieties.
All you have to do is follow the plan, make slight adjustments if need be, and keep your calories in line…and the belly fat will melt away.
It’s cool, if you already have a training protocol. You can still follow that and of course get results. This is something that you can step right into and give a try, to help try and breakup a plateau in results.
So, if you want an entire plan laid out for you, step by step. Go ahead and check out Visual Impact Cardio., using my link.
I do receive a commission, if you choose to buy. However, it doesn’t cost you any extra. Plus, there’s a 60 day money back guarantee. So, try it out and if it doesn’t suit you, get a refund.
This is a program that I actually use and have done so for many years now. It works! It’s very affordable and you can get started right away.