The most powerful ways to lose weight 10 kilos in a week, weight gain usually occurs due to consuming more calories than the body needs, and weight loss occurs as a result of dieting and exercising,
and usually what causes weight loss in most cases is a loss of mass Fatty in the body, but in cases of a very harsh diet, or a very large weight loss, the body may lose protein and other elements.
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.
https://bybnews.com/the-most-powerful-ways-to-lose-weight-10-kilos-in-a-week/
The most powerful ways to lose weight 10 kilos in a week
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, or exercising a lot, but a healthy and safe weight loss is a loss of 0.45 to 0.9 kilograms per week,
or half a kilogram to a kilogram per week, but it is possible The body can 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.
This is because consuming fewer calories than the body burns causes the release of energy stores; which is known as glycogen, which is bound to water,
So when burning it 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 losing fat, so experts have recommended the need to gradually lose weight.
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.
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.
People with a higher weight lose weight faster than people with a lower weight: People who have a higher weight tend to lose more weight than people who are less overweight,
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.
Weight loss tips
Here are some effective ways to lose weight:
- Intermittent fasting is to follow a certain eating pattern, in which you abstain from food for a short period of time on a regular basis, and consume meals during a shorter period of time during the day,
- Tracking and recording food and exercise is a useful way to lose weight, as it makes people pay attention to what they consume during the day.
- Eating proteins for breakfast, as the hormonal effect of eating protein for breakfast can continue for hours after eating it. Eating proteins helps to feel full by regulating appetite hormones,
- often due to a decrease in the level of the hunger hormone; Which is known as ghrelin, and a high level of satiety hormones; peptide YY, cholecystokinin and glucagon-like peptide-1; GLP-1 for short.
- Limit the consumption of sugar and refined carbohydrates, as this type of carbohydrate does not contain fiber or nutrients; This is due to the processing and manufacturing processes, as it is quickly digested, and it is converted into glucose, the rise of which leads to an increase in weight.
- Other healthy lifestyle modifications Other recommendations for lifestyle modification to help lose weight in a healthy way are the following: Increase your fiber intake,
- such as: whole grains, nuts, fruits, and vegetables; Since fiber increases the feeling of satiety, unlike starches and sugar, it is not digested by the small intestine, which may lead to weight loss.
- Take enough rest: Not sleeping enough can lead to feeling hungry, and it becomes difficult to lose weight; This is because it enhances the secretion of the hormone ghrelin, and reduces the secretion of the satiety hormone; who is known
