I want to lose 10 kg and I do not know where should I start so I want to us any suggestion and information program , hours and etc.
Bro here’s a few things.
https://tdeecalculator.net/ go here and input your measurements in, it’ll help you calculate your daily calories basically and how much you burn off.
For example i am 21, male, 180 cm tall and i burn off around 2700-3000 calories a day due to how much i work out and how much my body burns off in resting state.
So as long as i stay in about a 500 calorie deficit, per day I’ll lose weight.
So for example if you burn off 2500 calories, you should try to eat somewhere between 1800-2000 calories a day.
That, along with walks, diet change and more hydration, you’ll be on your way to losing weight.
Doooooo not expect consistently quick results though. You’ll lose water weight at first then it’ll slow down. So, ya know. Just stay consistent. Give yourself time.