A. Losging 10 kg in a month may or may not be possible with a highly restrictive diet plan. However, it is not a healthy way to lose weight. Also, it is a short-term result. It is also crucial to note that these quick-fix diets may not be sustainable for long-term weight loss.
Because average weight loss is approximately 1 kilogram per week, you can expect to safely lose 10 kilograms — which, at a conversion rate of 2.2 pounds per kilogram, equals 22 pounds — in about 10 weeks. Commit to losing weight the healthy way, which makes your weight loss sustainable.
However, with the right motivation, you will get used to it and start enjoying the process. 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.
How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
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.
With the diet plan drawn up below, you can lose up to 10 kg in about a month, provided you follow it strictly and perform at least 30 minutes of exercise every day. Rajput has provided alternatives with every meal, to make it easier for you to follow the healthy and nutritious diet.
It takes time for the body to deplete fuel stores and mobilise fat stores and as such ensuring you are giving yourself enough time to lose weight is important. As a general rule of thumb, you will need at least 3-4 weeks to drop 3-5kg and up to three months to lose 10kg.
Improved Heart Health
Losing even just 10% of total body weight (12kg if you weigh 120kg), has been shown to reduce your risk of heart disease. Even in sufferers of heart disease, weight loss has been shown to greatly improve their condition with atrial fibrillation incidence falling by 50%.
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.
However, other studies show that while consuming 1,000 calories a day may result in significant weight loss, most people cannot sustain it and often experience significant weight regain . The reasons include regaining lost muscle mass and increased appetite. Also worth noting is that the human body can adapt.
Now a new trend gaining traction on the site — the 10-day egg diet — has some nutrition experts worried it's encouraging people to take a highly restrictive approach to losing weight. The trend promotes a diet that involves eating eggs for three meals a day — and barely anything else.
For an average person
Water needs vary from one person to the other, but the typical recommended amount of 64 ounces per day can help an average person who wants to shed off just a few pounds.
This is how much weight you can lose with intermittent fasting. In doing the fast correctly and ensuring that it is aligning with your mind, body and soul–you can expect a good weight loss of anywhere between 2 to 6 kgs a month with excellent inch loss and increase in energy levels and brain function.
How far do I need to walk to lose weight? In the early stages you should aim for 6,000 steps a day, eventually progressing to a standard target of 10,000 to 12,000 steps which equates to closely 8-10km. For those who are walking to remain active and maintain their weight then 10,000 to 12,000 steps is recommended.
Start Walking More
Next time you leave your house to visit an ATM, a nearby grocery store, or even a park, walk the distance. Basically, walking every day for 30 minutes can burn as many as 150 calories per day. Hence, adding this to your diet chart to lose 5 kg in a month will surely work.
In order to lose 5kg in a week, you would need to create a calorie deficit of approximately 35,000 calories. This would require burning an additional 5,000 calories per day or cutting 5,000 calories from your diet each day.
Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
“An hour of walk is somewhere equivalent to 5,500-6,500 steps, depending upon the speed of walking. It is the easiest and most cost-effective way to improve general wellness, including in burning body fat, improving cardiovascular health, reducing stress levels and so on,” Dua told indianexpress.com.