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One Of The Most Requested Health Question In Quora... "How Can I Lose ___ Kg In ___ Days?"

Sanux Team

Sanux Team

— 7 min read
One Of The Most Requested Health Question In Quora... "How Can I Lose ___ Kg In ___ Days?"
Photo by alan KO / Unsplash

I frequently get requests to answer fitness and nutrition questions in Quora where I get over 30k monthly views. The most requested question by far is "How can I lose ___ kg in ___ days?"

Losing weight is not hard but slow, one of the most important questions to ask yourself is what strategy should I use choose to make fat loss permanent

While there is a multitude of factors and genetical predispositions, weight loss speed is relative to your body fat percentage, losing ___ kgs for an obese person with 40% body fat is different than someone with 20% body fat. Fast body fat loss is a poor strategy as shown by the majority of The Biggest Loser contestant that got back all their weight and more.

The more excess weight you have to lose, the larger the percentage of lost weight will come from fat. Say you start at 300 pounds—a goal of one per cent fat loss per week means you’ll shed three pounds in a week. But if you’re just looking to drop 10 pounds from a relatively lean frame, you’ll probably have a harder time retaining muscle mass.

The long-term strategy with guaranteed results

Exercising will promote weight loss but is not necessary. Learning about Caloric deficit and Hypocaloric Diet will set you up for a long-term and safe weight loss

Lose between 0.5 and 1.0% of body weight per week, and only do that for a maximum of 12 weeks before breaking for 8 weeks or more until the next fat loss phase starts so you can reduce the risk of muscle loss. Or in one to two Kg per week of fat loss or tissue loss, usually between 500 and 1000 calories per day

Fasting or Intermittent Fasting are alternative methods based on the same principle, Caloric deficit. Water fast could be dangerous and lead to death, It should be done only under medical supervision or in a Fasting treatment centre.

Fasting or Intermittent fasting has other benefits including losing weight and Autophagy, the body's way of cleaning out damaged cells, in order to regenerate newer, healthier cells. Learn more about fasting from Peter Attia or try his fasting app

If you are an adult that doesn't exercise regularly by doing aerobic exercise and resistance training, the general Physical activity guidelines proposed by the World Health Organisation are:

Adults aged 18–64 years should do at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity and muscle-strengthening activities at a moderate or greater intensity that involves all major muscle groups on 2 or more days a week.

The basic principles for weight loss will start with setting up your baseline.

Weigh yourself with a bioelectrical impedance scale, while is not accurate, it will track consistently your weight. For more accuracy do a DEXA Scan

Calculate your Basal Metabolic Rate (how many calories your body burns per day). I recommend the Mifflin St. Jeor formula, here’s the calculator

The fundamental principle to apply is to start a Hypocaloric Diet and complement it with learning the basics and eating the healthy food combinations you like

Why do exercise?

If you are an adult that doesn't exercise regularly by doing aerobic exercise and resistance training, the general Physical activity guidelines proposed by the World Health Organisation are:

Adults aged 18–64 years should do at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity and muscle-strengthening activities at a moderate or greater intensity that involves all major muscle groups on 2 or more days a week.

  • Globally, 1 in 4 adults does not meet the global recommended levels of physical activity.
  • Up to 5 million deaths, a year could be averted if the global population was more active.
  • People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active.
  • Physical activity contributes to preventing and managing noncommunicable diseases such as cardiovascular diseases, cancer and diabetes while reducing symptoms of depression and anxiety.

How to start to exercise?

https://www.who.int/news-room/fact-sheets/detail/physical-activity

Starting an exercise routine can be a transformative journey towards better health, increased energy, and improved mental well-being. Whether you're a beginner or returning to exercise after a break, the key is to begin with manageable steps and gradually increase intensity and variety in your workouts. This approach not only helps in building a sustainable habit but also minimizes the risk of injury. Let's delve into how to kickstart this journey, the benefits of Non-exercise Activity Thermogenesis (NEAT), and how incorporating resistance bands and sprinting can create a balanced fitness regimen.

Starting Your Exercise Journey

Begin Small

The initial step is to start small and gradually increase the duration and intensity of your workouts. Any movement is beneficial, so committing to just 10 minutes of exercise a day can be a good starting point. This could be a brisk walk, a short bike ride, or even household chores that get you moving. The goal is to make exercise a regular part of your daily routine.

Incorporate NEAT

Non-exercise Activity Thermogenesis (NEAT) refers to the calories you burn through daily activities outside of formal exercise, such as walking, standing, and even fidgeting. Increasing your NEAT can significantly contribute to your overall calorie expenditure. Simple changes like taking the stairs instead of the elevator, standing while taking phone calls, or walking during your lunch break can make a noticeable difference in your fitness levels without the need for structured exercise sessions.

Mix Resistance and Cardio Training

A combination of resistance and cardio training can provide comprehensive health benefits, including improved muscle strength, cardiovascular health, and fat loss. Resistance bands are an excellent tool for beginners and seasoned athletes alike, offering a versatile, portable, and effective way to build strength. They allow for a full range of motion, target different muscle groups, and can be adjusted for intensity by changing the band's tension or using different thicknesses.

Sprinting, on the other hand, is a high-intensity form of cardio that can significantly enhance your aerobic capacity, burn calories, and improve muscle tone125. It's an efficient way to exercise, requiring less time than traditional steady-state cardio while offering superior fat-burning and muscle-building benefits.

Sample Sprint Workout

For those new to sprinting, here's a beginner-friendly workout to try three times a week:

  1. Warm-up: Start with 5 minutes of light jogging or dynamic stretches to prepare your muscles.
  2. Sprint: Sprint for 30 seconds at about 50-60% of your maximum effort.
  3. Active Recovery: Slow down to a walk or light jog for 60-120 seconds.
  4. Repeat: Perform 3 more sprints, each 30 seconds long, increasing the effort to 70% and then 80% of your max. Ensure to include active recovery periods between each sprint.

This workout structure helps in gradually adapting your body to the high intensity of sprinting while minimizing the risk of injury. It's crucial to listen to your body and allow adequate recovery time between sessions to facilitate muscle repair and growth.

Embarking on an exercise routine is a commendable step towards a healthier lifestyle. By starting small, incorporating NEAT into your daily life, and combining resistance training with high-intensity cardio like sprinting, you can create a balanced and sustainable fitness regimen. Remember, consistency is key, and gradually increasing the challenge will lead to significant improvements in your physical and mental health.

Key Takeaway

  • Losing weight requires a long-term approach focused on sustainable strategies like maintaining a caloric deficit, exercising regularly, and adopting healthy eating habits.
  • Losing weight is emphasized as a slow process, and it's essential to consider individual factors such as body fat percentage and genetic predispositions.
  • Rapid weight loss strategies, like those seen on shows like "The Biggest Loser," are cautioned against due to their potential for regaining lost weight and health risks.
  • The recommended approach for sustainable weight loss involves losing between 0.5% to 1.0% of body weight per week through a hypocaloric diet and regular exercise.
  • Fasting or intermittent fasting is mentioned as alternative methods for achieving a caloric deficit, but caution is advised, especially with water fasting.
  • The importance of exercise, particularly aerobic and resistance training, is highlighted for overall health benefits and weight management.
  • Start an exercise routine include incorporating resistance and cardio training, such as sprinting, alongside maintaining consistency.
  • Adopt sustainable lifestyle changes, including diet and exercise, for long-term weight management and overall well-being.

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