Lose 10 Kilos In A Week

Loss of weight

Weight gain is caused by eating more calories than the body requires; weight loss is caused by dieting and exercising, and the most common cause of weight loss is the loss of fat mass in the body; however, in the case of a very strict diet or a very large weight loss, the body may lose protein and other elements. It is important to note that even a modest amount of weight reduction has several health advantages. According to the Centers for Disease Control and Prevention (CDC), decreasing 5-10% of body weight lowers blood pressure, blood sugar, and cholesterol levels.

Is it possible to lose 10 kilos in a week? 

Is it healthy to lose weight quickly?

Many people try to lose weight in the wrong ways, such as eating small amounts of calories, following strict diets, or exercising a lot. However, a healthy and safe weight loss is losing between 0.45 and 0.9 kilograms per week, or half a kilo to kilograms per week, but it is possible for the body to lose more than this rate by combining a diet and exercise, and some people may notice a rapid decline in the initial period, which is normal.

This is because eating fewer calories than the body consumes leads the body to release glycogen, which is connected to water, so when it is used as a source of energy, the body releases water, which is lost at the start of the weight loss journey. As a result, the quantity of weight loss is larger, and it should be noted that quick weight reduction results in the loss of water, muscle mass, and bones rather than fat loss, thus experts advise reducing weight gradually.

When it comes to reducing weight, how can I know if I'm shedding fat or muscle?

It may be preferable for people who are trying to lose weight not to rely on the scale to track their progress, as they may be advised to focus on the amount of fat lost by the body rather than the number of kilograms lost, because fat loss causes a change in the body's structure, increasing the proportion of muscle, which causes beneficial changes in the body that are not visible on the scale, and it is possible to know whether the body is losing fat by looking at the amount of fat lost by the body: obtaining body measurements, using a scale that evaluates body fat percentage, and other techniques Body measurements provide information about the body's structure. The body is more than its weight, and the higher the proportion of muscles in the body, the healthier the body was.

It is not advisable to shed 10 kg in a week, even though there are extreme diets that may do this. It causes a loss of muscle mass and other key body aspects, not only fat, and it's worth noting that the scale isn't always the best indicator of weight reduction. Perhaps the absence of fatwas compensated for by muscular mass, which the scale cannot reveal.

Factors associated with faster weight loss 

Specific variables, such as the following, may be related to quick weight reduction in some categories compared to others:

Men lose weight quicker than women: because men have a larger percentage of muscle tissue than women, and muscles burn more calories than fat tissue, thus when both men and women eat the same amount of calories, men lose weight faster. However, this impact is only temporary. When you stick to the diet, the proportion of weight reduction for men and women becomes identical.

Young individuals lose weight more quickly than adults: the process of reducing weight may get more difficult as people become older, although this is not true for everyone. Because weight loss or gain varies from person to person, genes have a part, but in general, advancing age decreases the body's metabolism and changes in hormones, especially in women in menopause.

People who are overweight lose weight quicker than people who are not: People who are overweight lose weight faster than people who are not, although the percentage of weight reduction is identical for everyone. For instance, a person weighing 136 kilograms may lose 4.5 kilograms and a half in two weeks by cutting 500 calories from their daily diet, whereas a person weighing 68 kilos can lose 2.3 kilograms in two weeks by cutting 500 calories.

How to follow a diet to lose weight 

Knowing how many calories each person requires: The amount of calories a person needs per day depends on several factors, including his age, gender, weight, height, and daily activity, and the amount of calories that is recommended to be consumed depends on the person's goal. For example, if everyone is trying to lose weight, the amount of calories that is recommended to be consumed is different, maintain, or increase, but in general, women's daily caloric needs are estimated to be between 1600-2400 calories, while men's needs are between 2000 and 3000 calories, and to lose weight, it is recommended to cut between 500-1000 calories from the daily calorie requirement, resulting in a weekly weight loss of half a kilogram to one kilogram.

Dividing calories into food groups: Eating a variety of foods from different food groups is important for maintaining health because each food group contains nutrients that are important for health, and consuming the recommended amounts of these groups is linked to maintaining health, and we list these food groups and the recommended amounts from each group for a person who needs 2000 calories per day in the following:

Food group	Recommended quantity
Vegetables	Two and a half cups of fruits and their alternatives.
Fruits	Two cups of vegetables and their alternatives.
Cereal	6 servings (one serving equals 28 grams of cereal alternatives)
Dairy products	For children from 2 to 3 years old (2 cups), for children between 4-8 years (2 and a half cups), for people over 8 years old (3 cups).
Proteins	5 and a half servings (one serving equals 28 grams of protein alternatives).
Oils	27 grams (or 5 teaspoons of oil)

These rations are for 2000 calories, as previously stated, and are not fixed for everyone. Visiting a nutritionist to determine the calories the body requires and their quantities, as well as the best way to lose weight, is a necessary and important step, as the specialist will assist in the planning of a healthy and viable diet, taking into account the person's health, medical history, lifestyle, and choices.

Follow a daily diet plan or program: Many publications, websites, and television advertisements promote diets that claim to be suitable for everyone; however, there is no one diet that is suitable for everyone; certain diets may be suitable for some individuals, but they may be hazardous to others. Others, but in general, as previously said, a person requires a variety of the previously listed food groups in each main meal, and below is an example of how to distribute foods to meals in balanced proportions to include all food groups:

Number of replacements based on daily calorie requirements

The meal	Calories 1200	Calories 1300	Calories 1800
Breakfast	One serving of carbohydrates One serving of fruits 1 serving of milk One serving of protein	One serving of carbohydrates One serving of fruits 1 serving of milk One serving of protein	Two servings of carbohydrates  One serving of fruits  1 serving of milk  One serving of protein  1 serving of fat
Snack	One serving of fruits	One serving of fruits	One serving of fruits
The lunch	Two servings of carbohydrates One serving of fruits One serving of vegetables  One and a half servings of protein	Two servings of carbohydrates One serving of fruits One serving of vegetables One and a half servings of protein	Two servings of carbohydrates One serving of fruits  Half a portion of vegetables Two servings of protein
Snack	One serving of fruits	One serving of fruits	One serving of fruits 1 serving of milk
Dinner	One serving of carbohydrates One serving of fruits One serving of vegetables  One and a half servings of protein	Two servings of carbohydrates One serving of vegetables One and a half servings of protein	Two servings of carbohydrates One serving of fruits  Half a portion of vegetables Two servings of protein
Snack	1 serving of milk	1 serving of milk	1 serving of milk One serving of carbohydrates One serving of protein

Weight loss tips 

Here are some weight-loss approaches that have been found to be effective:

Intermittent fasting is recommended

Following intermittent fasting, the approach entails adhering to a certain eating pattern in which you abstain from food for a short length of time on a regular basis and consume meals over a shorter period of time during the day, and it may be done in a variety of ways, including:

System; where food has abstained for 16 hours, and 16/8 is eaten only during the eight-hour period, which can range from noon to eight in the evening, and according to a study conducted on this system, eating food during specific periods resulted in participants consuming fewer calories and losing weight.

Interchangeable fasting days system Any fasting day after day, and under this method, only 25 to 30% of the calories taken by the body are consumed on fasting days, while the rest of the days are eaten regularly; nevertheless, overnutrition should be avoided, and a dietary pattern should be observed. When there is no food abstention, you will be healthy.

A system, Food is not eaten on two out of every five days in this approach, and on fasting days, 500 to 600 calories are consumed.

Track and record food and sports 

Keeping track of what you eat, how much you exercise, and how often you lose weight is one of the most effective strategies to lose weight because it forces people to pay attention to what they consume throughout the day.

Eat protein for breakfast

The hormonal effect of eating protein for breakfast can last for hours, and it helps you feel full by regulating appetite hormones, which is often due to a decrease in the level of the hunger hormone, ghrelin, and a high level of satiety hormones, peptide YY, cholecystokinin, and other satiety hormones. GLP-1 stands for glucagon-like peptide-1, and it's worth mentioning that high-protein foods like oats, eggs, sardines, nut and seed butter, quinoa porridge, and chia seed pudding are recommended.

Reduce consumption of sugar and refined carbohydrates 

Because this type of carbohydrate lacks fiber and nutrients as a result of the processing and manufacturing procedures, it is easily digested and transformed into glucose, which causes weight gain because insulin is stimulated to promote fat storage in adipose tissue. White rice, bread, and pasta are examples of refined carbs.

Other healthy lifestyle modifications 

Other lifestyle adjustments that can help you lose weight in a healthy manner include:

Increase fiber intake: such as whole grains, nuts, fruits, and vegetables are all good sources of fiber. Fiber, unlike carbs and sugar, improves the sense of fullness and is not digested by the small intestine, which may contribute to weight reduction.

Take adequate rest: Not getting enough sleep might make you feel hungry and make it difficult to lose weight. This is because it increases the release of the hunger hormone ghrelin while decreasing the secretion of the satiety hormone leptin.

Performing high-intensity exercise: Including high-intensity interval training (HIIT) into a daily workout routine is one of the most efficient methods to burn calories.

Drinking plenty of water instead of sugary beverages that contribute to obesity, such as flavored coffee, sports drinks, and soft drinks, all of which contain hundreds of calories.

Consume healthy fats in moderation, such as avocado, nuts, olive oil, vegetable oils, and nut butter.

In order to lose weight, it is advised that you use the intermittent fasting approach, in addition to consuming enough water and fiber, reducing your sugar and carbohydrate intake, controlling your fat intake, and choosing healthy fats. To obtain the intended result, high-intensity exercise is also suggested.