How to quickly lose 10 kg in 2 days: nutritionist advises

If you analyze user queries on Google, you’ll see that about 700 people a month are looking for how to lose 10 kg in 2 days. Needless to say, such rapid weight loss is impossible, and what’s more, it’s extremely harmful to the body. Nevertheless, the topic of rapid weight loss is of interest to the audience, and it is impossible to ignore it. Therefore, in this article, nutritionist Olga Stepanova will tell you whether it is possible to lose weight quickly and how to do it as safely as possible.

Is it possible to lose weight quickly?

Rapid weight loss is the process of losing weight by an average of 1-2 kg per week. This pace is safe and effective for most people. However, if you want to lose weight faster, there are a number of factors to consider. To lose weight quickly without harming your health, it is important to follow the following recommendations:

1. Reduce the number of calories you consume. You need to create a deficit: that is, consume fewer calories than you expend. You can do this by reducing portions, choosing healthier foods, and increasing physical activity.
2. Include more protein in your diet. Protein helps you feel full, which can help reduce your calorie intake.
3. Drink plenty of water. Water helps you feel full and creates an optimal level of hydration.
4. Exercise regularly. They help you burn calories and strengthen your muscles.
5. Be patient. Losing weight is a process that takes time. Don’t expect to see results “overnight”. Just keep up your healthy habits, and over time, you’ll reach your goals.

How to quickly lose 10 kg in 2 days: is it safe?

We have already found out that such rapid weight loss is impossible. Rapid weight loss can lead to the following problems:

• nutrient deficiency;
• vom;
• development of various diseases;
• problems with the menstrual cycle;
• disorders of the thyroid gland;
• decreased bone density;
• increased risk of cardiovascular disease.

“If you want to lose weight, it’s important to do it slowly and steadily. Rapid weight loss can not only harm your health, but also cause you to gain weight back quickly. The body cannot be “cheated”: it needs to be accustomed to the new regimen gradually,” emphasizes nutritionist Olga Stepanova.

Goal – -2 kg per week: approximate rules

If you were looking for a quick way to lose 10 kg in 2 days, you’d better set a more realistic and safe goal: losing 2 kg every 7 days. To do this, first of all, create a food diary in which you write down everything you eat and calculate calories to determine the optimal amount of food to achieve the goal. Focus on the range of 1200-1500 calories per day for women and 1500-1800 calories for men.

Pay attention to your diet: enough protein (which helps maintain muscle mass), limited saturated fat and regular carbohydrates. Eat more lean protein sources (fish, chicken, tofu), whole grains, fruits and vegetables.

Divide your diet into 4-6 small meals a day with equal intervals between them. Additionally, engage in aerobic exercise: walking, running, swimming, or cycling. You need at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week.

Get enough quality sleep and engage in relaxation exercises to reduce stress. Sleep and stress can affect your appetite and ability to control your food intake.

Losing weight is a process that requires perseverance and motivation. Set a realistic and achievable goal to track your progress and see results.

“Always remember that weight loss results can vary depending on the personal characteristics of each individual. Be patient and do not strive for quick results. Your health – moral and physical – is much more important,” advises nutritionist Olga Stepanova.