Emile Honoraa month agoI'm 17 years old and was fit before COVID, but I’ve gained a lot of weight since then. I started working out for a month, but I didn’t see any results, which was really disappointing. However, now I’m motivated to start over and lose weight. I’m 185 cm tall and weigh 94 kg. How much time would it take to lose at least 10 kg if I stick to a workout routine and maintain a healthy diet? Advice: It's great that you're motivated to start over! Here’s a plan that can help guide you on your weight loss journey, but keep in mind that everyone’s body is different, so the time it takes can vary. Healthy Weight Loss Pace: Generally, losing around 0.5 to 1 kg per week is considered a healthy and sustainable rate. This means that losing 10 kg could take anywhere from 10 to 20 weeks, or roughly 2 to 5 months. It's important not to rush the process to avoid losing muscle mass or risking health issues. Workout Routine: Since you’ve already started working out, it’s good to keep going! Make sure your workout routine combines both cardio (like running, cycling, or swimming) and strength training (such as weightlifting or bodyweight exercises). Cardio helps burn calories, and strength training builds muscle, which boosts your metabolism over time. Diet: A healthy diet plays a huge role in weight loss. Aim for a balanced diet with plenty of vegetables, lean proteins (like chicken, fish, tofu, or legumes), whole grains (like brown rice or oats), and healthy fats (like avocado, nuts, and olive oil). Try to minimize processed foods, sugary snacks, and drinks. Creating a caloric deficit (burning more calories than you consume) is key to losing weight, but make sure you're eating enough to fuel your body and support your workouts. Consistency is Key: Results will come with time and consistency. Don’t get discouraged if you don’t see immediate changes. It can take a few weeks to start noticing visible differences, so it’s important to stay patient and stay on track. Track Progress: Instead of just focusing on the scale, track other progress indicators like how your clothes fit, improvements in your strength or stamina, and how you feel overall. Sometimes, muscle gain can mask fat loss on the scale, so it's important to look at the bigger picture. Rest and Recovery: Adequate sleep (7-9 hours per night) and recovery days are essential. Overworking your body without enough rest can lead to burnout or injuries, which can set back your progress. Stay Motivated: Set small, achievable goals along the way, whether it’s losing 1 kg a week or improving in a certain exercise. Celebrate those victories to keep you motivated. Additionally, consider finding a workout buddy or support group if you find it helpful. Lastly, it's always a good idea to consult a healthcare professional or nutritionist to ensure you’re following a plan that’s safe and effective for your body. Stay consistent, and remember that healthy weight loss is a journey, not a quick fix! Keep going, and you’ll get there. 192
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Emile HonoraEmile Honora