How to Lose 10 kg: A Scientific Approach to Weight Loss
If you’re wondering how to lose 10 kg, you’re not alone. When your body weight exceeds the medical norm by more than 10 kg, it’s a problem that goes beyond the situation of “slightly gaining weight during the holidays.” Depending on your height and body composition, an extra 10 kilograms can add 2-3 clothing sizes. It’s impossible not to notice such changes, not only because the weight gain affects your joints and heart but also because your usual belt painfully digs into your stomach.
Determining the Reasons for Weight Gain
To figure out how to lose 10 kg effectively, you first need to determine the reasons for the weight gain. Your figure often changes due to a sedentary lifestyle, stress, an unbalanced diet, and bad habits. However, the causes of these changes can also be diseases of the endocrine system, tumors, or chronic illnesses of internal organs.
Therefore, it’s never superfluous to consult a doctor to rule out medical reasons for weight gain. Be especially attentive in the following cases:
You gained 10 kg in a short period: 1-2 months.
Weight gain is accompanied by increased fatigue, irritability, and nervousness.
In addition to excess body weight, there are complaints of unusual skin rashes or dryness, the appearance of hair where it wasn’t before, and in women – menstrual irregularities.
Excess weight appeared immediately after a severe illness, infection, or therapy with prescription drugs.
Why Rule Out Medical Reasons?
Why do we advise ruling out medical reasons for weight gain? Because if the increase in weight by a dozen kilograms is associated with taking medication or illness, none of the weight loss methods will be effective.
First, you need to eliminate the cause of the problem, and only then – the consequences. Fortunately or unfortunately, more often than not, the reason for the appearance of excess kilograms is lifestyle and an unhealthy diet.
How to Calculate Your Normal Weight Range
First, let’s figure out if you really need to lose 10 kg. The fashion for thinness has led to the fact that sometimes even people who have no more than two excess kilograms, or even none at all, dream of losing 10 kg just because their figure seems not ideal. However, a body weight below the medical norm creates no fewer risks than excess weight.
Using the Body Mass Index (BMI) to Determine How Much Weight to Lose
To avoid harming yourself in the pursuit of beauty, calculate your body mass index (BMI) before losing weight. There is a simple formula for this:
BMI = body weight in kilograms ÷ (height in meters squared)
For example, a girl’s height is 168 cm, and her weight is 75 kg. To calculate the body mass index, you need to divide 75 kg by the square root of 1.68 m. We get approximately 26.6 kg/m2. It turns out that the BMI is 26.6. The medical norm for BMI is between 18.5 and 24.99. That is, there are indeed excess kilograms. But does this mean that the girl suffers from obesity? Not at all: obesity is diagnosed when the BMI exceeds 30 kg/m2.
Limitations of the BMI
Of course, the body mass index is not an entirely accurate criterion since it does not take into account the peculiarities of the physique. For example, some people have heavier bones, while others have lighter ones.
Accordingly, with the same height and BMI values, one person will look fragile, while another will look plump. This medical criterion should also be applied with caution to professional athletes with developed musculature since their weight gain occurs not due to adipose tissue but due to muscle tissue. Nevertheless, do not strive to achieve a weight below the medical norm, as this can be even more dangerous to health than obesity.
Safe Weight Loss Rate: How Fast Can You Lose 10 kg?
People tend to strive for quick results, so men and women often want to lose 10 kg in a month. This is possible, but with caveats. The fact is that it is harmful for our body to quickly gain and lose weight, so rapid weight loss is associated with risks. The body needs time to get used to the changes.
Do not underestimate the problems associated with too rapid weight loss: it can be very, very difficult to cope with the consequences.
The Recommended Rate of how to lose 10kg
Doctors insist that a safe rate of weight loss is 0.5-2 kg per week. Don’t try to lose weight faster! The least difficulty that may appear as a result of the race to minus ten kg in a month is stretched skin: only a plastic surgeon can tighten it. It will be much more difficult to treat the metabolism disrupted due to such weight loss.
Accordingly, the minimum time for losing 10 kg is 5 weeks. You can go slower, but it is extremely undesirable to go faster, and if there is such a necessity, you need to reduce body weight under the supervision of an endocrinologist.
Insulin Resistance and Weight Gain
With excess weight, it is never superfluous to consult an endocrinologist, because a BMI above the norm can be both a cause and a consequence of health problems. For example, an increase in body weight creates a risk of insulin resistance, and insulin resistance leads to weight gain. Yes, it’s a vicious circle.
Insulin resistance is a condition when tissues do not perceive insulin, and with a normal level of insulin and sugar in the blood, the body does not receive enough glucose. This causes a strong, irresistible feeling of hunger, an increase in sugar levels, and in the long term, can cause diabetes.
Without laboratory tests, it is impossible to diagnose this condition, but with proper therapy, it is quickly corrected. And it may turn out that after consulting a doctor, you will not have to solve the question of how to lose 10 kg because the weight will go away without diets.
What to Do Before Trying to Lose 10 kg
1. Calculate your actual and optimal body mass index and make sure that you really need to lose 10 kg.2. Consult with a good therapist and endocrinologist to ensure that the weight gain is not associated with health problems.
3. Keep a diary of sleep, nutrition, bad habits, and physical activity.
You will have to adjust your own lifestyle, and first, you need to find out the actual state of affairs. Often people think that they eat a little, move enough, and lack of sleep is an exception to the rules.
Do not rely on feelings and impressions; note the number of hours of sleep, meal times and menus, frequency of physical activity, smoking, and alcohol consumption. So after a month, you get a clear picture of how to balance your diet and improve your lifestyle in order to lose 10 kg easily and effectively.
Why You Can’t Lose 10 kg in 7 Days
There are many tips online on how to lose weight in a week without sports. As a rule, advisers offer miraculous diets, promising that with their help, you will fit into your favorite dress or jeans in just 7 days.
However, it is important to understand that this is a deception or self-deception because even if you completely stop eating, it is physically impossible to lose 10 kg in a week. If somehow you manage to do this, urgently seek medical help: there is an acute illness or pathology that is destroying the body.
The Consequences of Rapid Weight Loss
What will happen when trying to lose 10 kg in a week? To begin with, it is worth saying that the first thing to “leave” the body is not adipose tissue, but fluid. It can be up to 3 kg of weight.
Dehydration explains the “miraculous” effect of some diets: due to fluid loss, the number on the scale immediately decreases by 2-3 kg, and it seems that the diet restriction is working. However, this is an illusion. On a strict diet, you will face the following signs of exhaustion:
nausea;
dizziness and fainting;
nervousness and irritability;
constant fatigue and quick fatigue;
exacerbation of chronic diseases;
digestive disorders and stool problems.
If you try to “tighten” a harsh diet for a month, of course, you will lose weight. But the work of the stomach, liver, and kidneys will also be disrupted, the nervous system will suffer, and possibly the heart and blood vessels.
The Dangers of Overtraining
Another mistake that people often make in the pursuit of a thin waist is overtraining. This is a condition when the body does not have time to recover after physical exertion, so its resources begin to be depleted.
Overtraining is familiar to many people who run, swim, or do strength training. It makes itself felt by drowsiness after exercise, an increased heart rate during activity and a lack of athletic progress, as well as low immunity.
The easiest way to get yourself overtrained is to train a lot and rest little. Which is what people who want to lose weight often do. You can bring yourself to exhaustion even at home; you don’t have to go to the gym. To do this, you can exercise every day without changing your activity or taking breaks.
So you can really lose 10 kg, possibly even in a month. But you won’t be able to keep the result. Constant exhaustion is life-threatening, and as soon as the body recovers, it will respond to prolonged stress by gaining mass.
Why Sleep is Important for Losing 10 kg
Full rest is an indispensable condition for healthy weight loss. The modern lifestyle does not always allow you to sleep for 8 hours every day, but if you want to lose 10 kg in a month or two, it is critically important to sleep at least 6 hours. Ideally – 8 hours every night. The time you fall asleep also matters: you need to go to bed not on the same day that you wake up.
Lack of sleep slows down metabolism, increases the feeling of hunger, and depletes the body’s resources. In addition, you should move and engage in physical activity, and before and after it, you need to rest well. Otherwise, there will be no sense.
How to Train Properly to Lose 10 kg
The recipe for how to lose 10 kg is simple: expend more energy than you consume with food. Choose a physical activity that you like (or at least seems the least unpleasant to you) and train at least 3 times a week. The main thing is not the type of physical activity, but regularity and alternation of activity with rest. You lose weight not when you train, but when you rest!
A 3 km run three times a week is better than a 20 km run once a month. To lose 10 kg, you need to make physical activity an organic part of your life. Run if you don’t like gyms. Swim if you don’t like running. Walk for an hour, do home exercises – choose the type of activity that you can do for a long time and regularly.
A Balanced Diet how to lose 10 kg
To normalize weight, you don’t need an exhausting diet, but proper, healthy nutrition. You will have to completely abandon some products or reduce their quantity in the menu to a minimum.
The blacklist includes alcohol, carbonated drinks, sweet drinks like Coca-Cola, pastries, sweets, mayonnaise, sausage, and hot dogs. The basis of the daily diet should be cereals, legumes, fresh fruits and vegetables, and lean poultry meat.
Conclusion how to lose 10 kg
Losing 10 kg is a challenging but achievable goal. By understanding the principles of safe and effective weight loss, calculating your optimal body weight, consulting with medical professionals, and making lifestyle changes, you can shed those extra kilograms and improve your overall health.
Remember to maintain a balanced diet, engage in regular physical activity, prioritize sleep, and be patient with the process. With dedication and consistency, you’ll be well on your way to a healthier, happier you.
