This is how you can lose 10 kg in one month.
Weight loss is a topic that crosses everybody’s mind once in a while. Getting a hot body for summer, fitting into a dress, or losing a few kilograms (or pounds) for health reasons is a very common goal among people of all ages. But what if summer is in one month? Or the party, you wanted to look gorgeous at is so soon? Is it possible to lose 10 kilograms (=22 pounds) in a month?
In this article, I am going to describe the scientific way in which losing fat works. So let’s calculate that!
How many calories do you have to burn?
In order to lose 1kg of body weight, you need to burn around 7000 calories. 10 kilograms (22 pounds) is around 70000 calories. Let’s check how many calories you would have to burn in a day:
70000 (calories) : 30 (days) = 2333 (calories per day)
You have to burn, on average, 2333 calories per day. That seems like a lot, but don’t worry, your body needs calories to function, so not all that needs to be exercise.
How many calories does your body burn?
Maintenance calories are the calories your body burns on activities like breathing, digestion, or daily activities like washing the dishes. If you eat the same amount of calories in a day you neither lose nor gain weight, you maintain it.
Everybody burns a different amount of calories in a day, it depends on your height, weight, age, where you live, and other factors. I will link an online calculator that will help you find out your maintenance calories at the end of the article. For the calculations, I will use an average of 2000 calories burned per day.
How much you should eat?
A healthy diet would be around 500 calories under your maintenance, so you should eat around 1500 calories. That means that you already have burned 500 calories from the first number, which leaves us with:
2333–500=1833
This is the amount you would have to burn with excercise.
How much do you have to work out?
You have to burn another 1833 calories every day. Let’s see how much exercise you would have to do:
This chart is only an estimate, the number of calories you burn also depends on your height and weight.
Let’s say you decide to do jogging (however, you can of course do different exercises every day). While jogging, you burn around 700 calories per hour. Let’s calculate how long would you have to run for:
1833 : 700 = 2h 37minutes
That’s doable, however, you would need a lot of willpower to work out for over 2 hours every day. Not a lot of people have time or energy to run for over 2,5 hours daily while maintaining a diet.
The healthy way to do it
Nevertheless, you can start a healthy lifestyle and lose weight over a longer amount of time and feel great. Healthy weight loss is up to around 1kg (2lbs) per week. That would mean you would need around 70 days to lose 10kg. If you want to know how to do that, check one of my forthcoming posts regarding losing weight.
