10 Quick Ways To Shed 10 Kilos

Have you been thinking about losing that unwanted weight for some time? If your answer is yes, then it’s time to stop thinking and start doing what you can to make it happen! While it might sound pretty impossible to lose 10kg, the truth is that it’s not – because it boils down to whether or not you’re willing to commit to your weight loss goals.

Ready to embark on your weight loss journey? Today, Evolve Daily shares 10 Quick Ways To Shed 10 Kilos:

1) Practice portion control

The roundhouse kick has a reputation of being the most devastating kick in Muay Thai.

Eating large amounts of food not only puts you in a food coma, but also takes you further away from your weight loss goals. So if you haven’t already been practicing portion control, it’s time to start! Ideally, you should be eating 5 to 6 small per meals throughout the day as this keeps you full and prevents you from getting hunger pangs or unhealthy cravings. Also, it boosts the production of body heat and burns more calories as a result.


2) Replace simple carbs with complex carbs

With so many different techniques to grasp, there’s never a dull moment in BJJ class.

Instead of totally cutting carbs out from your diet, you should make it a point to replace simple carbs with complex carbs. This is because complex carbs help accelerate your metabolism and also keep you full for longer periods of time. Besides that, it also keeps your energy levels up all day – so you can make the most of every moment.


3) Drink at least 8 glasses of water daily

ONE Superstar Alex Silva takes a quick water break.

How much water do you drink everyday? More importantly, do you only reach out for a glass of water when you start feeling thirsty? If you’re guilty of doing this, then you should stop – because thirst is an early sign of dehydration. Studies have shown that drinking more water can help with weight loss and maintenance. Besides being calorie-free, water can also suppress your appetite when you drink a glass of it before your meals. Hence, you would consume fewer calories.


4) Eliminate sugar from your diet

8 x BJJ World Champion and ONE Superstar Michelle Nicolini trains hard at the Evolve MMA Fighters Program.

The bitter truth about your favorite sugary treats is that they’re adding inches to your waistline – whether you realize it or not! Also, sugar is addictive, which is why you sometimes get those sweet cravings. If you really wish to shed those kilos, then you need to eliminate sugar from your diet. By doing so, you’re not only cutting back on those unnecessary calories but also reducing your sugar cravings.


5) Avoid unhealthy snacks

BJJ is a great way to bullyproof your children.

Besides sugar, it also helps to stop eating other forms of junk food such as potato chips or fast food – if you’re serious about losing weight. This is because your favorite unhealthy snacks are often high in calories and contain ingredients that could cause you to gain weight easily. In the event that you absolutely have to snack, why not reach out for one of these healthier options?


6) Add vegetables and fruits to your meals

Watermelon is an excellent source of vitamin C as well as other antioxidants.

It’s no secret that veggies and fruits contain loads of nutrients that will benefit your body. That’s why it’s recommended to have 3 to 5 servings daily. Apart from the healthy vitamins, veggies and fruits are also high in water content and fiber – that means they can keep you full for extended periods of time while nourishing your body!


7) Pack lunch

Stretching improves flexibility and should be done before and after your workouts.

If you eat out very often, then there’s a good chance you’re consuming unnecessary calories because you don’t know what’s going into your food. When you pack lunch, you’re more likely to opt for healthier choices and also prevent yourself from eating junk!


8) Kickstart an active lifestyle

ONE Superstar Amir Khan received the fighter name “Golden Boy” after winning a Muay Thai title in Phuket’s Bangla Stadium.

Apart from the adjustments to your diet, it’s crucial to get moving if you haven’t already started! Besides giving your fitness a boost, engaging in regular physical activity helps you to burn fat and tone your body. If you aren’t sure where to begin, why not head to a martial arts gym and start training there? Psst! You can burn up to 1,000 calories in just 60 minutes of training – so why not commit to it and watch yourself lean out over the next few months?


9) Include strength training in your workouts

Drilling is the fastest way to improvement.

If you don’t already know, strength training is the secret to burning fat. This is because when you build muscle, you would burn more calories even at rest – because your body requires more of it to sustain muscles as compared to fats – so make sure you include some strength training in your workouts.


10) Get enough quality rest

Sparring is a great way to take your training to the next level.

Studies have shown that a lack of sleep affects your body’s ability to process fat from your blood stream. As a result, it ends up storing fat rather than converting insulin into energy! So if you really want to lose weight, then make sure you’re getting at least 8 hours of quality sleep every night. Trust us, your body and mind would thank you for that.


So tell us, are you ready to commit to your weight loss goals and start getting into your best shape ever?

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