As per experts, losing around 0.5 kilos of weight in a week is ideal, which makes it two kilos in a month. To do so, consume a calorie deficit diet along with regular exercise and healthy eating. Losing around 1.5 to 2.5 kilos of body weight in a month is considered healthy.
By making some small changes to your daily routine, you can safely lose up to 10 pounds (4.5 kg) in just 1 month, hitting your weight loss goals quickly and easily.
We need at least 1,500-2,000 calories in a day. By planning 10 kg weight loss in one month, we reduce it to 1,000 calories per day. To lose 10 kgs, we must note that we should burn extra calories to create a calorie deficit. With a balanced diet behaviour, include 30 minutes of physical exercise in your daily routine.
So what is the magic number to lose weight and keep it off? According to the Centers for Disease Control and Prevention (CDC) , it's 1 to 2 pounds per week. That means, on average, that aiming for 4 to 8 pounds of weight loss per month is a healthy goal.
But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.
With just five simple tips you can lose 5 kg in 10 weeks. Losing weight is not rocket science. While you might be attempted to lose that weight sooner, fitness professionals generally agree that you should target 0.5 kg to 1.0 kg per week as a safe amount of weight lost.
It is a daunting task and especially, if you want to lose weight quickly. However, with a proper diet and a good exercise routine, you can easily lose those extra pounds. Here's some good news. You may be able to lose 2 to 3 kilograms in a week without hampering your health.
Rapid weight loss diet is a type of diet in which you lose more than 2 pounds (1 kilogram, kg) a week over several weeks.
According to health experts, losing 1 kilogram per week is a healthy and sustainable rate of losing body fat. Losing more than 1 kg per week is considered too fast and unsafe.
According to many experts, losing 1–2 pounds (0.45–0.9 kg) per week is a healthy and safe rate (1, 2, 3 ). Losing more than that is considered too fast and could put you at risk of many health problems, including muscle loss, gallstones, nutritional deficiencies and a drop in metabolism ( 4 , 6 , 7 , 8 ).
As a general rule of thumb, you will need at least 3-4 weeks to drop 3-5kg and up to 3 months to lose 10kg. This means that focusing on your diet and exercise goals for a couple of weeks without distraction and tempting meals and treats will go a long way at getting your weight loss efforts off to the right start.
Therefore, it can take several months to safely lose the 15kg you desire . But keep in mind that weight loss can vary from week to week or month to month. To promote long-term and sustainable weight loss, it's important to stick to any healthy diet and lifestyle changes - even if you've reached the peak.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
Walking regularly could help you lose nearly a kg per week, according to the National Heart, Lung and Blood Institute. This roughly translates to about 7 kg in two months. Considering you weigh about 70 kg, walking for about 30 minutes, you could burn nearly 300 calories in an hour.
This is done with the help of calorie control and exercise. About 1.5-2.5 kgs in a month can be a healthy weight loss target.
Causes of unintentional weight loss
It can also be caused by malnutrition, a health condition or a combination of things. Some causes of unintentional weight loss include: mental health conditions, such as depression, anxiety, eating disorders and obsessive compulsive disorder (OCD)
According to studies, for every 1 kg of weight loss, 7700 calories are needed, or 1000 calories are lost 0.13 kg.
It takes 20 steps to burn 1 calorie, therefore walking 10,000 steps burns off about 500 calories, which can then be added to your total calorie budget for the day. The recommended daily calorie requirement is 1,800 for an average female and 2,200 for an average male.
The point at which unexplained weight loss becomes a medical concern is not exact. But many health care providers agree that a medical evaluation is called for if you lose more than 5% of your weight in 6 to 12 months, especially if you're an older adult.
Extreme weight-loss is defined as a loss of more than 1kg a week for a sustained period. Under such circumstances, your body is unlikely to be able to keep up and noticeable symptoms are bound to appear. Some may seem harmless on the surface, like minor hair-loss or feeling cold more frequently.
"Women and men of average height need to gain or lose about three and a half and four kilograms, or about eight and nine pounds, respectively, for anyone to see it in their face.
Aim for at least 10,000 to 12,000 steps each day which will support a one to two kg weight loss over the course of a week.
Losing 2 kgs per week is no easy task, but doable for many people. You just have to know the formula and know how to count calories. Caloric deficit is what you need to decrease your weight up to 2kgs a week. You should burn more calories than what is consumed on a specific day, that's the basics of it.