Can I lose 10 kgs in a month? I weigh 83 kgs currently.
Can you lose 10 kgs in a month? Probably yes.
Should you lose 10 kgs in a month? Definitely not!
Why not? I will list down the reasons:
- Low energy levels throughout the day.
- Mineral and vitamin loss.
- Blunted ability of your body to recover from your workout.
- Hair loss.
- Good chance, you might end up gaining most of the weight or even more weight than you would lose with such a target.
Now, why should you go at a slow / sustainable pace:
- Good energy levels.
- Adaptation to a healthier lifestyle which will help you with not being overweight, ever again!
- None of the bad things happening to your body as mentioned above.
How do you do it then?
Let us begin with diet setting, the easy way to determine your caloric intake for fat loss would be:
Body weight (in lbs.) x 13–16.
Be conservative and take 13 as a value if you have a sedentary lifestyle and are on the heavier side of the weight spectrum. Take 13, if otherwise.
Then reduce calories by 20% and use that as a starting point.
For eg., you weigh 183 lbs. it would look like this: 183 x 13 ~ 2385 x 0.8 ~ 1900 kcals.
Then based on the progress, you will need to keep adjusting this from time to time.
In terms of training, weight training with proper emphasis to all muscle groups should be started.
There is no benefit to working out longer than 1 hour, max. 6 days a week. IF you are doing it right.
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