While potentially dangerous levels of some hormones change favorably, other unfavorable hormonal changes may take place, and these can affect your ability to lose 10 pounds and then keep the weight off. “Humans are hardwired to store body fat in case of a famine,” Pickett-Bernard says. Although it may be theoretically possible, losing 1 pound (0.5 kg) of body fat per day would require you to significantly increase your physical activity and limit your food intake.
Many people are constantly searching for quick ways to shed pounds and achieve their desired weight. However, it is important to consider whether rapid weight loss is actually healthy in the long run. Losing 2kg in just 10 days may seem like a tempting goal, but it is essential to understand the potential consequences of such drastic weight loss.
The Risks of Rapid Weight Loss
Losing weight too quickly can have negative effects on your body and overall well-being. When you drastically reduce your caloric intake or engage in extreme exercise routines to lose 2kg in 10 days, you may be putting yourself at risk of nutrient deficiencies, dehydration, and muscle loss. These can all have serious implications for your health and may not be sustainable in the long term.
People attempting to lose more than the recommended 1’2 pounds per week should only do so under the supervision of a doctor. Others may see an increase during ovulation in the middle of the menstrual cycle. Likewise, hormonal shifts cause fluid retention during this time and weight usually levels out once it’s over. Several factors can cause water retention, including changes in hormone levels, increased salt intake, and certain medical conditions (6, 7, 8). The first and most important thing you may need to modify when you hit a weight-loss plateau is your definition of healthy body weight. Whatever the time frame, it’s a sign your previously successful approach to losing weight needs modification.
Healthier Alternatives to Rapid Weight Loss
You’ll also find significantly reducing your sugar cravings with some filling cooked meals. Having said that, if you’re able to reduce weight, it can help improve your overall health and increase your lifespan. Last but not least, achieving your goal to lose 2 kg in one week can help you live a longer and healthier life. Carrying around extra weight puts unnecessary stress on your body and can shorten your lifespan. Interestingly enough, whether the women lost the weight via diet only or by a combination of diet and exercise affected the results.
Instead of focusing on losing weight quickly, it is important to prioritize your overall health and well-being. A more sustainable approach to weight loss involves making gradual changes to your diet and lifestyle, such as incorporating more fruits and vegetables, drinking plenty of water, and engaging in regular physical activity. By making small, manageable changes over time, you can achieve lasting results without compromising your health.
This slows your metabolism, and makes it harder to keep the weight off in the long term. Set (and write down) reasonable expectations for what you plan to achieve during your challenge. “You can absolutely make a difference in 10 days,” says Brooke Alpert, RD, a dietitian in New York City and the author of The Diet Detox, but don’t expect to shed 20 pounds a la The Biggest Loser. “While actual weight loss will be around three to four pounds, you can really notice the difference in the way your body feels in about a week.” Factors other than diet, including your age, sex, starting weight, and physical activity level, can also influence your rate of weight loss.
But make sure to include variety, as doing the same routine every day is a sure-fire way to get bored and avoid activity, and can also make it hard to hit your goals. “A healthy jumpstart should always include at least 50 percent fresh vegetables,” Kaufman says. And regardless of which meal packs the most calories, “always make sure to have a lean protein at breakfast, lunch, and dinner,” she adds.
