While it took me only 6 months to lose a whopping 60 kilos as I did extreme crash dieting and hardcore outdoor cardio. As a result of such quick weight loss, I got a lot of loose skin. After this, it took me around three to four years to gain muscle mass.
You need to take high fiber low fat diet. Drink lot of water everyday. Take small and frequent meals at regular intervals of 2-3 hrs. Avoid outside food completely.
Healthy Weight: 65kg to 75kg. Overweight: 75kg to 95kg. Obese: 95kg to 125kg. Very Obese: More than 125kg.
Incorporate food items into your breakfast which are rich in fiber and proteins. Fiber will help with digestion and protein will keep you filled for a longer duration to avoid munching on unhealthy food in between your meal-times. This way you can avoid untimely snacking, thus contributing to weight loss.
While it is possible for some people with a fast metabolism to lose 10 kgs in 1 month without exercise, it may not be safe or sustainable for everyone. Extreme calorie restriction and rapid weight loss can lead to health risks such as nutrient deficiencies, muscle loss, and gallstones.
Focus on whole foods, plenty of fruits and vegetables, lean proteins, whole grains, and healthy fats. Be mindful of portion sizes and avoid excessive consumption of processed foods, sugary snacks, and beverages. So, make sure to follow a healthy diet plan for weight loss.
Depending on the number of carbohydrates you eat, you can quickly lose weight or lose more slowly. Most people want to lose weight quickly. However, 10 kilos in two weeks difficult to achieve, even on the Atkins diet, this is not a healthy way to lose weight. 10 kilos in two months is more realistic.
Generally speaking, weight loss of 0.5kg - 1kg per week from diet and exercise is a safe and achievable target. Now you know how many days it'll take to lose 1kg, you can extrapolate to get an estimate of how long it could take you to lose any other kg target you have in mind.
That will depend on your height and build. If you are only 5ft 4 then yes it is overweight but if you are 5ft 10 or above then that could be normal or eve underweight. BMI score of 22.86 for 70 kg weight and 175 cm height shows that your weight is Normal, according to the BMI chart and classification.
Avoid processed food as they are usually high in added sugars, added fats and calories. Include some healthy snacks options like yogurt, whole fruit, nuts, carrots, and hard-boiled eggs. Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar.
For example, a 25-year-old man who weights 60 kg would have a BMR of 1595.92. This means that they would need about 1,596 calories per day in order for their body to function at idle.
There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat. That means in order to burn 1kg of fat, you must have a calorie deficit of 7,700.
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
Losing around 1.5 to 2.5 kilos of body weight in a month is considered healthy. Losing more than this means you are putting pressure on your bodily functions and internal organs, kidneys especially. People usually eat a high protein diet while trying to lose weight, which puts even more pressure on the kidneys.
The Academy of Nutrition and Dietetics recommends that the average individual should consume 0.8 grams of protein per kilogram or 0.35 grams per pound of body weight per day for general health. So a person that weighs 75 kg (165 pounds) should consume an average of 60 grams of protein per day.
If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight. In the past, research found about 3,500 calories of energy equaled about 1 pound (0.45 kilogram) of fat.
According to studies, for every 1 kg of weight loss, 7700 calories are needed, or 1000 calories are lost 0.13 kg.