Let’s be realistic for a second: Weight loss is complicated.

The priority part of weight loss – apart from actually making your own mind to lose weight and doing it for yourself – is to do it in a healthy way. This means no crash dieting or exercises binging – but here’s the million-dollar question: How much weight can you lose in a short amount of time and still make sure you’re doing it in a healthy way?

5 Main Reasons Why You Are Not losing Weight

Did you ever feel that you are not losing weight even though you are exercising and eating right?

Did you know that the weight you’ll lose through exercise is contingent on many different factors?

Start weight. The people who weigh more tend to lose more weight than those who weigh less. However, the proportion of weight loss is comparable.

Age. Older people are more likely to carry more fat mass and less muscle mass. This reduces the RMR which is the number of calories your body burns when you are at rest. A lower RMR could make it harder to shed weight.

Gender. Women have a higher fat to muscle ratio than men. This could alter their RMR. In turn, males typically lose weight more quickly than women. Women are not the only ones who consume the same number of calories

Diet. Weight loss happens when you consume more calories than you consume. Therefore, a deficit in calories is vital to losing weight.

Sleep. Studies have shown that the absence of sleep can slow the speed of you lose weight and make you crave more unhealthy food items

9 weight loss tips that can help you in your fitness journey

• Eat a high-protein breakfast.

• Avoid sugary drinks/cool drinks and fruit juice.

• Drink water before meals.

• Choose weight-loss-friendly foods.

• Eat soluble fiber like fruits and vegetables.

• Drink lots of water (at least 10 glasses of water daily)

• Base your diet on whole foods.

• Eat slowly.

• Reduce carbohydrate intakes like rice or wheat food.

Though most people wish to shed weight fast through diets such as KETO,  experts generally suggest losing between 1-3 pounds (0.5-1.36 kg) which is about one percent or less of body fat each week.  To do so, consume a calorie deficit diet along with regular exercise and healthy eating. Losing around 1.5 to 2.5 kilos of body weight in a month is considered healthy. We have an experienced dietician who will assist you or assist you in choosing the right diet plan with online workout programs to help you shed weight in a way that is enjoyable. 

In the event of losing weight too quickly, it could have adverse health effects. For instance, it could cause the loss of muscle and raise your likelihood of suffering from conditions such as gallstones and fatigue, dehydration as well as headaches, malnutrition, constipation, irritation, hair loss, irregular menstrual cycles.

Is it safe to lose 10kg in a month?

No, It is unhealthy to lose 10kgs in a month; for it, you will have to starve yourself and once you start eating again, you will gain more weight than you lost.Furthermore, those who shed excess weight tend to gain it faster.  It is important to remember that losing weight isn’t a unidirectional process, and you’ll often see yourself losing weight faster as you begin to get started.

Our Conclusion

A variety of exercise routines can aid you in shedding weight. A few great options to burn calories are running, walking, jogging, cycling, swimming, interval training, weight training yoga, dancing, and fitness exercises. However, a variety of other activities can boost your weight loss efforts.

It’s crucial to select an exercise you’re interested in doing. This increases the likelihood that you’ll keep doing it for a long time and experience the results.