Everyone wants to lose 10 kilos in a month. I understand the feeling, especially before a wedding or a function. But when I ask, “Do you want to lose it, or lose it and keep it off?” the answer changes.
The safe pace
Most health bodies suggest 0.5 to 1 kg a week, or about 2 to 4 kg a month, at the start. In the first week or two, you may lose more because of water. After that, a slower, steady pace is better for fat loss and for keeping muscle.
Why slow is better
- You lose more fat and less muscle.
- Your skin and hair cope better.
- You can build habits that last.
- You avoid problems like gallstones, weakness and low mood that can occur with very fast loss.
A smart first goal
Aim for a 5 to 10 percent loss over about 3 to 6 months. For someone who weighs 80 kg, this means 4 to 8 kg. Research shows that even this modest loss improves sugar, blood pressure, cholesterol and fatty liver.
How to do it
- Reduce about 300 to 500 calories a day from your usual food, mostly by cutting sweet drinks, fried snacks and extra rice or sweets.
- Walk 30 to 45 minutes daily.
- Add two days of strength exercise.
- Weigh yourself once a week, same time, same clothes. Measure waist monthly.
When faster may be okay
Under medical supervision, some people with diabetes, severe obesity or before certain surgery may follow a stricter plan. This should always be done with a doctor, never alone from social media.
After the goal
Keep the habits going. Weight regain is common in the first year, so schedule regular follow-ups, and weigh yourself regularly. Think of it as a lifestyle, not a “diet” you finish.
If you live in Gopanpally, Gowlidoddi, Nallagandla or Tellapur, or work in the Financial District or Nanakramguda, you can talk to us about a safe, realistic weight plan. See our weight care page or contact us to book a visit.
Keep reading
Your family doctor,
Akhila Reddy
MBBS, DNB (Family Medicine) | TSMC Reg. No. APMC/FMR/74261
AMC Hospital, Gopanpally, Gachibowli, Hyderabad
This article is for general health education and does not replace a check-up. Every person is different, so please speak to your doctor before changing any medicine. In an emergency, call 108 or go to the nearest hospital.
References
- Jensen MD et al. 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults. Circulation 2014;129(25 Suppl 2):S102-S138.
- Knowler WC et al. Diabetes Prevention Program. N Engl J Med 2002;346(6):393-403.
- World Health Organization. Obesity and overweight fact sheet. https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight