Losing 10 kg in 7 weeks is a challenging but achievable goal. Here are some tips that can help you reach your goal:

• Set realistic expectations. Losing 10 kg in 7 weeks is a safe and sustainable rate of weight loss. However, it is important to set realistic expectations and not to expect to lose all of the weight overnight.
• Make gradual changes to your diet. A sudden and drastic change to your diet is more likely to lead to yo-yo dieting and weight regain. Instead, make gradual changes to your diet that you can stick to in the long term.
• Eat plenty of fruits, vegetables, and whole grains. These foods are low in calories and high in nutrients, which will help you feel full and satisfied.
• Limit your intake of processed foods, sugary drinks, and unhealthy fats. These foods are high in calories and low in nutrients, which can lead to weight gain.
• Get regular exercise. Exercise helps you burn calories and build muscle, both of which can help you lose weight. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
• Be patient and consistent. Losing weight takes time and effort. Don’t get discouraged if you don’t see results immediately. Just keep at it and you will eventually reach your goal.

Here are some additional tips that can help you lose weight:

• Drink plenty of water. Water helps you feel full and can help you burn calories. Aim to drink 8 glasses of water per day.
• Get enough sleep. When you don’t get enough sleep, your body produces more of the hormone ghrelin, which makes you feel hungry. Aim for 7-8 hours of sleep per night.
• Manage stress. When you are stressed, your body produces more of the hormone cortisol, which can lead to weight gain. Find healthy ways to manage stress, such as exercise, yoga, or meditation.

If you are struggling to lose weight on your own, talk to your doctor or a registered dietitian. They can help you create a personalized plan that is right for you.