How to lose 10 kg in 2 weeks – Plans and Tips

How to lose 10 kg in 2 weeks

If you have set the goal with question how to lose 10 kg in 2 weeks then you need to know that it is an ambitious goal that aspires many individuals to achieve. 

But what remains the same in the search of the quest, how to lose 10 kg in 2 weeks is the state of confusion because there is a perpetual struggle exists between the myth and the fact. 

You could rescue yourself from the confusion with the help of a professional dietitian, who guides you under the present medical conditions with lifestyle amendments and the best diet plan for weight loss. 

Realty about, how to lose 10 kg in 2 weeks?

If you think that how to lose 10 kg in 2 weeks could be unhealthy in certain conditions then you are right, and if there is sustainable weight loss then it will result in a long-term success. So, let us find out the limitations related to the quest, how to lose 10 kg in 2 weeks? 

The discussion below is in terms of: 

Importance of Extreme calorie deficit

Severe calorie restriction can, in the short term, result in fast weight reduction. A calorie deficit occurs when your intake of calories is much lower than what your body needs to perform daily tasks and basic operations. 

Your body is forced to use fat that is stored as a source of energy as a result of this deficit, which causes weight loss. The calories deficit can be achieved with the help of crash diet, and restricting your calorie intake too much can lower your metabolism and result in muscle loss. This increases the difficulty of long-term weight maintenance.

So, it is clear that this strategy cannot last long and should be adopted under the registered dietitian to avoid any adverse effect on human health. Contact us for how to lose 10 kg in 2 weeks.

Caution

And lack of proper guidance on extreme calorie deficit in search of, how to lose 10 Kg in 2 weeks, could be harmful. Let us discover a few of the negative impacts on health:

• Calories are important for Basal Metabolic rate, digestion and physical activity, so calorie deficit may affect these functions.
• It Might Reduce Your Metabolism
• It May Lead to Nutrient Deficits and Fatigue
• Diets low in calories may also limit certain nutrients, such as proteins, calcium, vitamins, thiamine and biotin, and magnesium.
• It might lower the rate of conception.
• Your bones may get weaker as a result.
• It might make you less immune.

How a dietitian manages extreme calorie deficit with a goal to how to lose 10 kg in 2 weeks?

Nutritional Assessment 

Dietitians can diagnose malnutrition, assess a patient’s nutritional status, and develop therapies with the aid of a dietitian’s nutritional assessment. Additionally, it aids in people’s comprehension of how their food intake stacks up against the suggested daily allotment. People can use this to make well-informed judgments on dietary modifications.

Diet plans 

A dietitian can design a personalized and best diet plan for weight loss using information from your unique body measurements, weight, cholesterol, biochemistry, metabolism, and microbiome. Nutritional genomics, precision, individualized, and personalized nutrition are other names for this approach.

Routine Monitoring 

A dietitian’s routine monitoring helps guarantee that patients are healing and maintaining their health and fitness. A patient’s progress toward their goals and the effectiveness of a dietary intervention can be ascertained through monitoring and assessment. It aids in the evaluation of a patient’s general nutritional status, the diagnosis of malnutrition, and the identification of underlying diseases that contribute to malnutrition. 

Medical Supervision 

Dietitians can help guarantee that patients receive safe, high-quality care and that their practice complies with professional standards by supervising medical practitioners on the ground of medical nutrition therapy. Additionally, supervision can enhance the dietitian’s longevity in the field as well as their competency and well-being.

Importance of Crash Diet

Now may be crash diet is going on in your mind in the quest of, how to lose 10 kg in 2 weeks? So let us understand benefits of crash diets. 

• Takes less time in weight reduction and shows wonderful result by shedding few kilos in weeks. 
• Crash diet can be afforded easily 
• The consumption of calories is reduced, so body starts burning its fat for calories. This helps to overcome the obesity.
• Crash diets can be planned for short notice like one or two weeks.

Caution

Crash diets are good for certain medical conditions in which the calorie restrictions are required, and for you it can be decided by a registered professional Dt. Rukhsana Azhar from Diet4U Wellness.

Importance of Detox Diets 

By cutting out or eliminating high-calorie, low-nutrition meals and decreasing water weight while following a detox, diet plans may aid in weight loss.

Eating fruits and vegetables and drinking lots of water are recommended components of a detox diet. While occasionally cleansing your body is vital, certain detox diets, like fad diets, have negative side effects. Although detoxification can aid in weight loss, it cannot be relied for a long-term weight loss.

Here are some of the points discussed on how a detox diet may help you how to lose 10 kg in 2 weeks:

Water weight loss

Water may support losing weight in several ways, according to science. Results on the scale may stem from its ability to reduce appetite, increase metabolism, and facilitate easier and more effective exercise.

Nutrient Deficits 

Nutrient deficits may cause weight loss in the following ways: Diminished desire to eat Inadequate intake of certain nutrients, like zinc, iron, and the B12 vitamin can cause hunger to decline. People might eat less as a result and gain weight.

Unless a medical practitioner advises you otherwise, there’s no need to drastically restrict your food or take additives or teas. However, a “detox” diet may promote certain healthy behaviors, such as eating greater amounts of vegetables and fruits or drinking more water. This is so that you can deal with overindulgence by returning to an active lifestyle, diverse and best diet plan for weight loss. Your body is capable of detoxifying and eliminating waste.

Caution

Before beginning detox diet, it is strongly advised that you consult a dietitian, particularly if you are under the age of eighteen, elderly, have a medical condition that has to be treated, are taking prescription medication, have previous experiences of disordered eating, or are expecting or nursing a child.

Please check with your dietitian if you’re thinking about trying any kind of diet to make sure there are no health risks associated in the search of how to lose 10 kg in 2 weeks.

Importance of physical activity targeting swift weight loss

Swift weight reduction may be accomplished by encouraging people to work out for longer lengths of time each day.

Exercise daily is essential for weight loss since it burns calories and produces a calorie deficit, according to studies. Leaner and healthier bodies are the result of physical activity, which also increases metabolism and supports a healthy body composition.

Maintaining a healthy weight requires striking the correct balance between your caloric intake and physical activity. Achieving energy balance, or eating the same number of calories as you expend, is essential. You can avoid gaining or losing weight by finding this equilibrium.

Here is the information on how exercise helps to lose weight fast: 

Calorie Burning

Individuals burn calories differently while exercising. This rate is affected by several factors explained by Dt. Rukhsana Azhar, such as:

Weight: An individual’s body requires more energy the heavier they are. They thus burn more calories during the same workout as someone who is less weight would.

Exercise intensity: An activity burns more calories the more vigorous it is. The most strenuous exercises raise an individual’s pulse to the point where speaking becomes challenging or impossible.

Exercise duration: Lengthier workouts burn more calories. Even if a 30-second sprint is more intense, a longer, lower-intensity 30-minute workout will burn more calories.

Muscle mass: Burning calories, muscle demands more energy to sustain than fat. Because of this, an individual who gains muscle burns more calories regardless of whether they are at rest.

Boosting Metabolism

If you want to lose fat swiftly while maintaining it, having an increased metabolism through exercise will give you more energy and help you achieve that objective. You will burn additional calories both at relaxation and during action if your metabolic rate is “high” (or fast). If your metabolism is high, you will require more calories to stay the same weight.

Regulate Appetite

Increased body heat from exercise activates the brain’s appropriate receptors, which reduces the urge for food.

Research shows that, similar to how hormones and nutrients influence feeding behaviour, body temperature can also function as a biological signal. Exercise causes our body to heat up and causes us to flush. But after the workout, something else occurs: our appetites go down.

Cautions 

Quick weight reduction with the quest how to lose 10 kg in 2 weeks, might result in gallstones, food shortages, or loss of muscular mass. 

However, you’ve undoubtedly heard that it’s preferable to lose weight gradually. This is because, according to the majority of research, those who lose weight gradually have a higher chance of maintaining it in the long run. There are also considerably fewer health concerns associated with gradual weight loss. However, according to several recent research, losing weight quickly could be just as beneficial and secure as losing weight gradually. 

Diets that encourage quick weight loss frequently have extremely low calorie and nutrient intake. This could increase your risk of developing several health issues, particularly if you stick to a fast-paced diet for several weeks.

Risks that may occur 

Possible Loss of muscles 

Less fat can sometimes be lost in addition to weight. Reduced fat and water content may account for a large portion of weight loss, even with a very low-calorie diet. A low-calorie diet consisting of 500 calories daily day for five weeks was administered to 25 participants in one study. 

Additionally, they placed 22 participants on a low-calorie, 12-week diet consisting of 1,250 units per day. The two groups had lost comparable amounts of weight, the researchers discovered after the trial. Still, compared to those on a low-calorie diet, individuals who adhered to a very low-calorie diet lost more than 6 times more muscle.

Possible Low Metabolism

The number of calories you burn daily is determined by your metabolism. You burn fewer calories each day if your metabolism is slower. According to several studies, cutting calories quickly can result in a daily caloric reduction of up to 23%.

 Loss of muscles and a decrease in hormones that control metabolism, like thyroid hormone, are two reasons why metabolisms slow down on extremely low-calorie diets.

Regretfully, your metabolism may continue to decline for some time after you stop dieting.

Possible lack of nutrition 

You run the danger of having a nutritional deficit if you don’t consume enough calories daily. This is because a low-calorie diet makes it difficult to get enough of some essential nutrients like iron, folate, and vitamin B12.

Fortunately, consuming a diet high in complete, unprocessed foods can help you prevent a nutritional shortage. These foods are more satisfying and have fewer calories per gram, which may aid in weight loss. 

May cause gallstones 

Hardened fragments of material that develop inside the gallbladder are called gallstones. They may be an unpleasant consequence of rapidly reducing weight.

Also Read: how to lose 5 kg in a week

Summary

The answer to the probe how to lose 10 kg in 2 weeks, may lead to several negative effects, such as gallstones, a slowed metabolism, muscle loss, and vitamin shortages. This is particularly true if you attempt rapid weight loss without a dietitian’s assistance.

There are several safe strategies to accelerate weight loss, even though moderate weight loss may not sound as desirable as fast weight loss. You could, for instance, consume more protein, consume less sugar and carbohydrates, and consume more green tea.

FAQs

How does the process of losing weight work?

Some individuals appear to shed pounds more rapidly and effortlessly than others. All people, however, lose weight when they expend more calories than they consume. The calorie count is the last word. Either reduce your calorie intake or increase your physical activity level to lose weight.

Is fasting beneficial for weight loss?

Intermittent fasting may offer some short-term advantages for weight loss, according to recent studies. It seems that brief fasting can induce ketosis, a state in which the body uses stored fat for energy instead of glucose when there is not enough glucose available.

How can one fast most effectively to lose weight?

The 16/8 approach calls for a 16-hour fast followed by an 8-hour opportunity for eating. The eight hours would be from roughly midday to eight p.m. for most people. Eating within a restricted period led to individuals ingesting fewer calories and decreasing weight, according to a study on this strategy.

What are the ways to maintain weight?

You can feel more invigorated, lower your risk of developing more health issues, and maintain or reach a healthy weight by being active and making good dietary choices. In addition to aiming how to lose 10 kg in 2 weeks, a person must go for one hundred fifty minutes of physical exercise every week, it’s critical to select foods high in nutrients.

What constitutes a healthy weight?

Your BMI is considered underweight if it is less than 18.5. Your BMI is within the normal Healthy Weight category if it is between 18.5 and 24.9. Your BMI is considered overweight if it is between 25.0 and 29.9. Your BMI is considered obese if it is 30.0 or greater.

Dietitian Rukhsana Azhar

Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management ,  etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I  loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.