Lose 10 kilos in a week
Weight gain usually occurs due to consuming more calories
than the body needs, [1] As for weight loss, it occurs as a result of dieting and exercising, and usually what causes weight loss in most cases is the loss of fat mass in the body, but in Cases of a very severe diet, or a very large weight loss, the body may lose protein and other elements. [2] It is worth noting that even a small percentage of weight loss provides many benefits for the health of the body; The Centers for Disease Control and Prevention (CDC) indicates that losing 5-10% of body weight improves blood pressure, blood sugar and cholesterol levels as well. [3] Is it possible to lose 10 kilos in a week? Is it healthy to lose weight quickly? Many people resort to some wrong way to lose weight; Such as: eating small amounts of calories, following strict diets (in English: crash diets), or exercising a lot, but a healthy and safe weight loss is losing between 0.45 to 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 may notice a rapid decline in the initial period, and this is considered normal; This is because the weight lost during this period is called water weight. [4] This is because consuming fewer calories than the body burns causes the release of energy stores; Which is known as glycogen; Which is related to water, so when it is burned as an energy source, the body releases water, and it is lost at the beginning of the weight loss journey; Therefore, the amount of weight loss is greater, and it should be noted that rapid weight loss leads to a loss of water, muscle mass, and bones instead of a loss of fat, so experts have recommended the need to gradually lose weight. [4] [5] How do I distinguish between losing fat and muscle when losing weight? It may be better for people who are trying to lose weight not to rely on the scale to track their conditions, as they may sometimes be advised to focus on the amount of fat lost by the body instead of focusing on the number of kilograms, as the loss of fat leads to a change in the structure of the body, to increase the proportion of muscle, Which causes beneficial changes in the body that are not shown by the scale, and it is possible to know whether the body is losing fat in several ways, including: taking body measurements, or using a scale that measures the percentage of fat in the body, and other methods, [6] Taking body measurements gives information about the structure of the body. The body is more than the weight, and the greater the proportion of muscles in the body; The body was healthier, regardless of weight. [7] It is not recommended to lose 10 kilograms in one week; Even if there are severe diets that achieve this, it is not safe at all; It causes a loss of muscle mass and important elements of the body, not just fat, noting that the scale is not always enough to judge weight loss; Perhaps the muscle mass made up for the lack of fat, and this is what the scale cannot show. Factors associated with faster weight loss There are some factors that may be associated with faster weight loss in some categories compared to others, including the following: Men lose weight faster than women: men have a higher percentage of muscle tissue compared to women, and muscles burn more calories than fat tissue, so when men and women eat the same amount of calories; Men lose more weight, but this effect is short-term. When you continue with the diet, the percentage of weight loss becomes similar between men and women. [8] Young people lose weight faster than adults: the process of losing weight may become more difficult with age, but this does not include everyone; As weight loss or gain varies from person to person, genes have a role in this, but in general it can be said that advancing age slows down the body’s metabolism and changes in hormones; Especially for women in menopause. [9] People with higher weight lose weight faster than people with less weight: People who have a higher weight tend to lose more weight than people with less weight, but the percentage of weight loss for everyone is similar; For example: a person weighing 136 kilograms can lose 4.5 kilograms and a half in two weeks by reducing 500 calories from their daily consumption, while a person weighing 68 kilograms may lose 2.3 kilograms when reducing 500 calories for two weeks. [10] How to follow a diet to lose weight Knowing the calories needed for each person: The amount of calories a person needs per day varies based on several factors; such as his age, gender, weight, height, and daily activity, and the amount of calories that is recommended to be consumed varies according to the person's goal; That is, if everyone is trying to lose weight, maintain it, or increase it, but in general, women's daily caloric need is estimated between 1600-2400 calories, while men's need ranges between 2000 to 3000 calories, [11] and to lose weight it is recommended to reduce Ranging between 500-1000 calories from the daily calorie requirement, and this results in a loss of between half a kilogram to approximately one kilogram per week. [12] Dividing calories into food groups: Eating a variety of foods from different food groups is important for maintaining health, as each food group contains nutrients important for health, and consuming the recommended quantities of these groups is linked to maintaining health, and we mention in the following these food groups, The recommended amounts from each group for a person who needs 2000 calories per day.