How to Lose Weight when you have X kg Extra

Let’s get one thing out of the way immediately – there is no expressway to weight loss. This is the wrong way to lose weight, because the results can be very detrimental to your health. The biggest problem is that people are impatient by nature, they want results here and now, and the consequences are often not thought about. The way to lose 2kg is not the same as they way to lose 20kg. The principles are the same, but the method is different. The correct nutrition for weight loss must first begin with a calorie deficit. Check out Herbalife Ireland to get some great products that will help you lose weight.

You want to lose weight, and optimally – as soon as possible. When thinking about your health, patience is the most important virtue – so be careful with diets! We are all aware that quick weight loss is just bad for your health, and most often counterproductive, as you will often gain back all the weight you lost (and often, more). Think ahead about the consequences of such weight loss methods. Find some great Herbalife Weight Loss products here.

All the popular diets we know are not equally efficient for all of us, so it is best to consult with your doctor or nutritionist to find out which weight loss method is the best for you. The current opinion of diets today is very different from the one that we had several years ago. Today, an individual approach to weight loss is favoured, but that doesn’t mean that there aren’t some rules that apply to everyone.

A person with 2kg extra around the waist doesn’t lose weight the same way that a person who has 20kg extra does. Again, correct nutrition in all cases must begin with a calorie deficit.


2-5kg Extra

For all those who wish to lose 2-5kg, you first need to get rid of empty calories and unhealthy food. Try to eat a meal at least 2 hours before going for a run, and when you are doing long and hard trainings, never do it on an empty stomach. Without food, you will not have enough energy to exercise, so try to take in healthy carbohydrates which are necessary for strength. If you like to run in the morning before breakfast, make it a light jog.

When you feel you are in crisis mode for big meals or fast food, give yourself a treat one time per week, but try not to combine a big main meal and dessert. Consider it a reward for your other days of discipline. Avoid fatty and greasy food, eat vegetables and fish. Sodas, juices, cakes and sweets should be completely kicked out of your diet, or at least avoided as much as possible.

Sleep well, as sleep is very important for the regeneration of our body. Avoid late meals.

Alcohol is bad for sleeping, and adds unnecessary calories. It is also detrimental for your training performance. If your trainings lasts less than one hour, you don’t need any special electrolyte drinks, just water is enough.

6-7kg Extra

People who want to lose 6-8kg should not hunger. Take a minimum of 1500kCal per day.

If you weigh less than 96kg, never take any less than 1500kCal. If you start eating less than that, your body will start to consume your muscle mass, and without healthy muscles burning fat is not possible. In this case, you can probably experience the dreaded yo-yo effect.

You will lose weight in a healthy way if you achieve your calorie deficit through training and eating often. Make sure that you are not eating empty calories, without minerals and vitamins.

Do not skip breakfast! If you have a good breakfast, you can start working out after 2 hours already, and you can go for a run after about 30 minutes. Run whenever you have the time, but it is important to have regular meals, and if you can manage it, at similar times. Avoid sweets, fast food and greasy food. Don’t eat 2 hours before you go to sleep.

10kg Extra

Here we also start from the very beginning, like with all weight loss programs – change your bad habits! Get rid of fast food, chips, sweets, sodas. Eat smaller portions, but more often during the day, about 5-6 meals. Every meal should have a combination of proteins and carbohydrates. Play in the kitchen, forget about eating out. When you think of soda – think mineral water. Throw out high-fat dairy products, heavy cheeses, butter, and change them with fresh fruits and vegetables. Exchange white bread with whole grain bread.

Calculate how many calories you need per day, but always over 1500. Make your meals colourful, less frying and more boiling. For snacks take fruits, and cut down on meat and industrially processed food. Try not to miss trainings.

12kg Extra

The most important thing to think about if you have a lot of weight to lose is when you eat. Don’t allow yourself to be hungry! You can do this by including snacks as a regular part of your day to curb your appetite and avoid overeating for main meals. If you go 4 hours without eating, that will mean 4 meals per day. If you go 3 hours without eating, that means 5 meals per day. Of course, not every meal should be the same amount, but their total should be the same every day.

Here we also need to stick to the principle of the calorie deficit, but never less than 1500. Don’t even think about starving yourself and going on some counterproductive diet. All meals should be almost the same, and with a similar amount of calories. Gear up with fruits, vegetables, whole grains, proteins, skim milk and lean meat. Create your meal to contain about 65% carbohydrates (whole grain bread, fruits), about 15% proteins (lean meat), 20% unsaturated fats (olives, buts, peanut butter).

To lose the kilograms you want, eat a balanced diet and lose energy through trainings. Those who have more than 12kg extra should take care of their joints that will be under a lot of pressure while running or doing other sports. If you are losing 1kg a week with proper training and nutrition – that is a fantastic result.

Always keep in mind – take it slow, and it is not very hard to follow through when you have a concrete goal!