Is It Possible to Lose 10kg in 1 Month? Healthy Weight Loss Guide
The "shock diets that help you lose 10kg in a month" headlines we frequently see online are unfortunately mostly just water and muscle loss. According to experts, healthy and sustainable weight loss is between 0.5 to 1 kg per week. So you can healthily lose 4-5 kg in a month.
Rapid weight loss slows down your metabolism and comes back with interest. When your body goes into starvation mode, it slows down your metabolism to save energy and converts the calories you consume in your next meal into fat more easily. Also, shock diets usually cause muscle loss, which further slows down your metabolism.
5 Golden Rules for Sustainable Weight Loss:
- Set Realistic Goals: Aim to lose 0.5-1 kg per week.
- Create a Calorie Deficit: Consume 500-750 calories less than you burn daily.
- Focus on Nutrient Density: Don't just count calories, balance your macronutrients (protein, carbs, fats).
- Exercise Regularly: Do cardio and strength training 3-4 times a week.
- Be Patient: Permanent change takes time, don't rush it.
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