How Long Does it Takes to Lose 10 Pounds
Leo HarrisTo find out how to lose 10kg, you first have to find out https://raisetwice.com/improvement/how-long-does-it-take-to-lose-10-pounds/ why you put on weight. Body shape often changes due to a sedentary lifestyle, stress, unbalanced diet and bad habits. However, the causes of changes can also be endocrine system diseases, tumours, chronic diseases of internal organs. It is therefore never a waste of time to consult a doctor and rule out medical reasons for gaining weight. You should be especially careful in such cases:
You have gained 10 kg in a short period: 1-2 months.
Weight gain is accompanied by increased fatigue, irritability, nervousness.
In addition to being overweight, there are complaints of unusual skin rashes or dryness, hair appearing where there was none before, in women, menstrual irregularities.
The overweight has occurred immediately after a serious illness, infection or prescription drug therapy.
Why do we advise excluding medical reasons for weight gain? Because an increase in weight by a dozen pounds is associated with taking medication or illness, no method of losing weight will be effective. The cause of the problem has to be addressed first, and only then the consequences. Fortunately or unfortunately, lifestyle and an unhealthy diet are the most common causes of gaining excess weight.
How to calculate your weight percentage
First, let's find out if you need to lose weight that much. The skinny fashion has led to a situation where even people who have no more than two excess pounds, or even more than one, dream of losing 10 pounds, because their figure doesn't seem ideal. Whereas a bodyweight below the medical standard poses just as many risks as being overweight. To avoid harming yourself in the pursuit of beauty, calculate your body mass index before you lose weight. There is a simple formula for this:
BMI = body weight in pounds ÷ (height in metres squared)
For instance, a girl's height is 168 cm and her weight is 75 kg. To calculate her BMI, you need to divide 75 kg by the square root of 1.68 m. The result is approximately 26.6 kg/m2. So your BMI is 26.6. The medical norm for BMI is between 18.5 and 24.99. So there really is excess weight. But does that mean the girl is obese? Not at all: obesity is diagnosed when the BMI is more than 30 kg/m2.
Suppose a girl wants to lose 10 pounds. Her desired weight is 65 kg. If she achieves the goal, her BMI will change to 65 ÷ (1.68 × 1.68) = 23. That is, the body mass index will remain in the normal range, without crossing the line, beyond which slimness turns into a lack of weight. But another situation is also possible: a girl weighs 55 kg and is 1.68 m tall. Her BMI is 19.5, but under the influence of fashion, she wants to lose another 10 kg. At 45 kg, her BMI would be 15.9, well below the norm. Values below 16 reflect a pronounced weight deficit, which poses many serious health risks, one of which is renal prolapse. Therefore, in such a case, even if the figure seems far from ideal, it is better to improve it by other methods or to lose no more than 2-3 kg.
Of course, BMI is not a fully accurate measure, as it does not take into account body constitution. For instance, some people have heavier bones, while others have lighter ones. Accordingly, one person of the same height and BMI values will make one person look fragile, while another will look plump. Care should also be taken with professional athletes with well-developed muscles, as their weight gain comes at the expense of muscle tissue, not fatty tissue. However, do not aim for weight below the medical norm, as it may be even more dangerous to your health than obesity.
The easiest way to overtrain yourself is to train a lot and rest a little. This is often done by people who want to lose weight. You can exhaust yourself at home without having to go to the gym. You can exercise every day without changing your activity and without pausing. In this way, you can really lose 10 kg, maybe even in a month. But you won't be able to hold on to your gains. Constant exhaustion is life-threatening, and once the body recovers, it will respond to prolonged stress by gaining weight.
Now that you know what not to do, it's time to tell you how to lose 10kg properly.
Why sleep is important
Getting a good night's rest is a prerequisite for losing weight in a healthy way. Modern lifestyles don't always allow for 8 hours of sleep every day, but if you want to lose 10kg in a month or two, it's crucial that you get at least 6 hours of sleep. Ideally 8 hours every night. The time you fall asleep also matters: you should not go to bed on the same day you wake up.
Sleep deprivation slows down your metabolism, increases hunger and depletes your body's resources. Also, you have to keep moving, do physical activity, and you should rest well before and after it. Otherwise, it will be of no use.
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