It's the weekend, and you decide to unwind by watching a movie. As you watch your favourite actor flaunting their perfectly sculpted abs on the big screen, a sudden burst of motivation sparks within you. You vow to yourself that you'll lose weight and achieve a healthier body. But as the days roll around, the daily hustle and bustle of life consume your thoughts, and your weight loss aspirations fade into the background. If that's the case, don't worry. In this article, we will delve into the pillars of weight loss, the factors influencing it, and finally, how long does it take to lose 10 kg?
The Pillars Of Weight Loss
Nutrition
According to Jayant Jawa, K11 certified fitness trainer - Oxizone Gym, Karnal, "One of the fundamental pillars of weight loss is maintaining a balanced and healthy diet." Your body requires the right nutrients in the right quantities to function optimally. Jawa suggested incorporating low-calorie foods such as fruits, vegetables, lean proteins, and whole grains as they help create a caloric deficit and support your weight loss journey.
Exercise
Regular physical activity is essential for burning calories and improving overall health. Jawa said that your workout should be a combination of cardiovascular exercises (like running, swimming, or cycling) and strength training (using weights or bodyweight exercises) as that helps increase your metabolism, build muscle mass, and accelerate weight loss.
Also Read: 5 Best Bodyweight Exercises For Weight Loss
Sleep
According to Jawa sleep is the number one factor that affects the weight loss process. Developing a consistent routine and prioritising sleep can make your weight loss journey more sustainable and enjoyable.
How Long Does It Take To Lose 10 kg?
The time required to lose 10 kg of bodyweight varies based on several factors. Jawa says that the average healthy weight loss is generally considered to be 0.5 kg to 1 kg per week. Therefore, to lose 10 kg, it would take approximately 10 to 20 weeks or 2.5 to 5 months.
Factors Influencing Weight Loss
1) Initial Weight
The rate at which you shed kilos can vary depending on your starting weight. Typically, those with higher initial body weights may experience more rapid weight loss initially due to a higher metabolic rate. Jawa warned that the pace may slow down as you approach your goal weight.
2) Caloric Intake
Losing weight is simple math. All you need is to consume fewer calories than your maintenance calories. Jawa emphasised that a deficit of 500 calories per week can lead to a safe and sustainable weight loss of 0.5 kg to 1 kg per week.
3) Metabolism
Metabolism is one of the biggest keys to weight loss and it is influenced by factors like age, genetics, and body composition. Jawa suggested a person can easily boost their metabolism through regular exercise, adequate protein intake, and maintaining muscle mass.
Lifestyle Changes To Fasten Weight Loss
Increase Physical Activity
If your goal is to lose weight, make exercise a part of your lifestyle. Begin with incorporating three moderate-intensity cardio workouts each week, followed by a strength training workout.
Practice Mindful Eating
Mindful eating is one such skill that, if mastered, will eliminate the need to diet. To be a mindful eater, you must pay attention to your physical signals and eat only when you are hungry while savouring each bite.
Also Read: Fat to Fit: 100 Days Of Dieting And Rishabh Gupta Went From 120 Kg To 75 Kg
Stay Hydrated
Drinking an adequate amount of water not only keeps you hydrated but also helps curb unnecessary snacking by keeping hunger pangs at bay. Make it a point to start your day with water and ensure you are urine is white most of the time.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]
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