How To Lose Weight - How To Lose 10 Kilos in a Week

Is It Possible To Lose 10 Kilos In A Week? Is It Healthy to Lose Weight Quickly?

Many people resort to some wrong ways to lose weight; Such as eating small amounts of calories, following strict diets, or exercising a lot thinking that this will help them lose weight fast.

“Best keto diet plan to follow”

In cases of following a very harsh diet or losing a very large weight, the body may lose protein and other elements. Even a small percentage of weight loss may provide many benefits for the health of the body.

According to research by the Centers for Disease Control and Prevention (CDC), losing 5-10% of body weight improves blood pressure, and levels of sugar and cholesterol in the blood as well.

Is It Possible To Lose 10 Kilos In A Week? Is It Healthy to Lose Weight Quickly?

Many people resort to some wrong ways to lose weight; Such as eating small amounts of calories, following strict diets, or exercising a lot thinking that this will help them lose weight fast.

According to health experts, a healthy and safe weight loss is losing between 0.45 to 0.9 kilograms per week or half a kilo to kilograms per week.

However, the body can lose more than this rate by combining a diet and exercise. Some people may notice a rapid decline in the initial period. This is considered normal weight loss. During this period, the weight loss is called water weight loss. Because consuming fewer calories than the body burns causes the release of energy stores which is known as glycogen which relates to water

So, when burning calories as a source of energy, the body release water, and it is lost at the beginning of the weight loss journey. As a result, the body can be able to lose more weight.

Fast weight loss leads to a loss of water, muscle mass, and bones instead of fat burning. Weight loss experts have recommended that losing weight gradually is the safe way.

How do you distinguish between losing fat and losing muscle when you lose weight?

It is better for people who are trying to lose weight not to rely on the scale to track their conditions. They should concentrate on the quantity of fat loss by the body rather than the number of kilograms lost because fat loss creates a change in the structure of the body to raise the proportion of muscle, which generates favorable changes in the body that are not visible on the scale.

How do you know that the body is losing fat?

It is not impossible to know if the body is losing fat. This can be noticed in several ways. You may notice that the body is losing fat by taking body measurements, using a scale that measures the percentage of fat in the body, and other methods.

Taking body measurements provides information about the body's structure. The body is more than the weight. The greater the proportion of muscles in the body, the healthier the body will be regardless of weight.

Is it healthy to lose 10 kilograms in one week?

According to health specialists, It is not recommended to lose 10 kilograms in one week even if there are severe diets that achieve this. it is not safe at all. It leads to loss of muscle mass and important elements of the body, not just fat.

You can not always judge that the scale is enough for weight loss. Perhaps the muscle mass compensated for the lack of fat, which the scale cannot reveal.

Factors associated with faster weight loss

Some factors may be associated with faster weight loss in some groups compared to others.

For Example,

Men lose weight faster than women; because men have a higher percentage of muscle tissue compared to women, and muscles burn more calories compared to fat tissue.

So, when men and women eat the same amount of calories, men lose more weight than women, but this effect is short-term. When they continue to diet for a long period, the percentage of weight loss becomes similar between men and women.

Young people lose weight faster than adults. The process of losing weight may become more difficult with old people, but this is not for everyone. As weight loss or weight gain varies from person to person. Genes have a remarkable role in this.

Generally. It can be said that advancing in age slows down the body’s metabolism and changes hormones. Especially the women in menopause.

People with higher weight lose weight faster than people with a lower weight. People who have higher weight tend to lose more weight than people with less weight, but the percentage of weight loss for everyone is close.

For example, a person weighing 136 kilograms can lose 4.5 and a half kilograms of weight in two weeks when reducing 500 calories from his daily consumption. On the other hand, a person weighing 68 kilograms may lose 2.3 kilograms when reducing 500 calories for two weeks.

Dieting to lose weight

Dieting to lose weight Knowing the calories needed for each person.

The amount of calories a person needs per day varies based on several factors; such as his age, gender, weight, height, and daily activity.

The number of calories that should be consumed depends on the individual's aim. That is, if he/she is attempting to lose, maintain, or gain weight.

In general, women's daily caloric needs are believed to be between 1600 and 2400 calories, whereas men's needs are considered to be between 2000 and 3000 calories.

How many calories can you reduce to lose weight?

To lose weight, it is recommended to reduce between 500-1000 calories from the daily need for calories. This results in a weekly weight loss of half a kilogram to one kilogram.

In a health study, each food group contains nutrients important for health, and the consumption of recommended quantities is linked.

What are the food quantities recommended to eat for weight loss?

To lose weight and maintain health, it is important to consider the recommended calories needed per day for the person who needs healthy weight loss.

Food group

The recommended amounts are as follows:

Fruits: Two and a half cups of fruits and their alternatives.

Vegetables: two cups of vegetables and their alternatives.

6 serves cereal: One dish contains 28 grams of cereal substitutes.

Dairy products for children:

2 to 3 years old: 2 cups of milk.

4-8 years old: 2 and a half cups of milk.

Over 8 years old: 3 cups of milk.

Proteins 5 and a half servings: one serving equals 28 grams of protein alternatives.

Oils are 27 grams or the equivalent of 5 teaspoons of oils.

As you noted, these portions are 2,000 calories. meaning that they are not fixed for everyone.

Therefore, it is essential to visit a nutritionist to determine the calories and their quantities that the body needs and the appropriate way to lose weight.

The specialist will help you to plan a healthy and viable diet, taking into account the person's health condition, medical history, lifestyle, and choices.

Diets that claim to be suitable for all people, and in fact, there is no one diet suitable for all people, some diets may be suitable for some people, but they may be harmful to others.

As mentioned above, In each main meal, a person needs a mixture of the food groups mentioned previously.

How do you distribute foods to include all food groups?

An example of how to distribute foods to meals to include all food groups in balanced quantities:

Several alternatives according to daily calorie needs.

Meal:

1200 calories,1300 calories, or 1800 calories.

Breakfast:

One serving of carbohydrates, one serving of fruit, one serving of milk, one serving of protein, one serving of starches, and a serving of protein Fat.

Snack between breakfast and lunch:

1 serving of fruits, 1 serving of fruits. 1 serving of fruit.

Lunch:

2 servings of carbohydrates, 1 serving of fruits, 1 serving of vegetables, 1 and a half servings of protein, 2 servings of carbohydrates, 1 serving of fruits, 1 serving of vegetables, 1 and a half servings of protein, 2 servings of carbohydrates, one and a half servings of vegetables, two servings of protein.

Snack between lunch and dinner:

One serving of fruits, one serving of fruits, one serving of fruits, and one serving of milk.

Dinner:

One serving of carbohydrates, one serving of fruits, one serving of vegetables, and one and a half servings of protein, two servings of carbohydrates, one serving of vegetables, and one and a half servings of protein,

Snack after dinner:

One serving of milk, one serving of carbohydrates, one serving of protein weight

Loss Tips

The following are some effective ways to be followed for weight loss

Intermittent fasting:

Intermittent fasting is a certain eating system, in which food abstains for a short period regularly. Meals are consumed during a shorter period during the day.

Intermittent fasting has several methods as follows:

16/8 system:

In this method, food is abstained for 16 hours, and eaten only during the eight hours. This period can be extended from noon to eight in the evening.

According to research, eating food during specific periods can lead to the consumption of fewer calories

Participants lost weight:

This method is a fasting day exchange system. That means you need to fast day after day. In this system, only 25 to 30% of the calories are consumed by the body during fasting days.

Food can be eaten normally for the rest of the days, but it should be noted that overnutrition should be avoided, and a dietary pattern should be followed.

5:2 system:

In this system, food abstains for two out of seven days, and during fasting days, approximately 500 to 600 calories are eaten. This method is healthy during the days when there is no abstinence from food.

What are the benefits of tracking and recording food as well as exercise?

Tracking and recording every type of food and exercise as well as their times is a useful way to lose weight. Because that makes people pay attention to what they consume during the day.

Eating proteins keep you satisfied for hours after you eat. Modulating appetite hormones is generally caused by a decrease in the level of the hunger hormone ghrelin.

Satiety hormones such as peptide YY, cholecystokinin, and glucagon-like peptide-1 (GLP-1) are abundant.

This is a good and high source of protein that must be chosen; Such as oats, eggs, sardines, nut and seed butter, quinoa porridge, and chia seed pudding.

Limit the consumption of sugar and processed carbs should be consumed in moderation because they lack fiber and minerals. This is due to the processing and manufacturing processes because it is quickly digested and converted into glucose which highly leads to an increase in weight.

This is because it increases insulin, which promotes fat storage in adipose tissue. White rice, bread, and pasta are examples of refined carbs. Because, the fact is that it increases insulin, which causes fat storage in adipose tissue. Examples of refined carbs are White rice, bread, and pasta.

Other healthy lifestyle modifications

Other recommendations to modify your lifestyle to help you healthily lose weight are as follows:

Fiber intake:

Increase fiber intake; such as whole grains, nuts, fruits, and vegetables. As fiber increases the feeling of satiety, unlike starches and sugar, it does not digest the small intestine which can lead to weight loss.

Enough rest and sleep:

Getting enough rest and sleep help you lose weight faster. Not getting enough sleep can lead to hunger, and it becomes difficult to lose weight because It increases the release of the hormone ghrelin while decreasing the secretion of the satiety hormone leptin.

Exercise and movement activities:

Exercising at a high intensity is one of the most efficient ways to burn calories. It is incorporating high-intensity interval training into a daily exercise routine.

Drinking water:

Drinking a lot of water instead of drinks full of sugar that cause obesity; such as flavored coffee, sports drinks, and soft drinks which are full of hundreds of calories.

Eating healthy fats:

Eat moderate amounts of healthy fats; such as avocado, nuts, olive oil, vegetable oils, and nut butter.

Intermittent fasting:

It is recommended to adopt intermittent fasting if you want to lose weight. In addition to the importance of a lot of drinking water and fiber, limiting the intake of sugars and carbohydrates, moderating the intake of fats, and choosing healthy ones. It is also recommended to practice high-intensity exercise to achieve the desired goal.

I hope this article will help you lose weight and become fit and healthy.

You may like the following also

>> Keto Diet

>> Weight Loss Pills