Find out how you can really lose How To Lose 10 Kg Weight In 15 Days or is it even possible find the right approach to fat loss
Want to lose 10 kg of fat? Of course, you do.
The better question is, how fast do you want to lose it?
Based on the emails I get, there seem to be three main periods of time that most people are attempting to reach this goal in. They are:
- A week.
- 2 weeks.
- A month.
Let’s now go through each and figure out exactly what you’d need to do to lose 10kg within that time frame.
How To Lose 10 kg in 15 days
First up, we have the shortest time frame of all: 15 days.
The “3500 Calorie Rule” Of Weight Loss
Have you ever heard that there’s 3500 calories in one pound of fat? And that, if you wanted to lose 1lb, you’d need to either eat 3500 fewer calories, burn 3500 additional calories, or do some combination of both?
So, for example, if you maintain your current weight eating 2500 calories per day, and you then began eating 2000 calories per day instead (or kept eating 2500 but started burning an extra 500 calories per day), you’d end up with a total weekly caloric deficit of 3500 calories (500 calorie deficit per day x 7 days in a week = 3500 calorie deficit). Which means, you’d lose exactly 1lb per week.
Sounds nice, right?
Well, I have some good news and bad news about it.
- Bad News: It’s not entirely true.
Yes, one pound of fat contains roughly 3500 calories. However, there are a bunch of factors that prevent this from being the super accurate “rule” we all want it to be
So, what would you need to do with your diet and workout in order to lose 10 pounds this quickly? Let’s start with some important math. For example, there’s the fact that the weight we lose and gain can be (and usually is) something besides only body fat (e.g. water, muscle tissue, glycogen, poop, etc…
Which is all to say that a 3500 calorie deficit is rarely going to result in exactly one pound being lost (and a 3500 calorie surplus is rarely going to result in exactly one pound being gained). It’s a lot more complicated than that.
- Good News: The “3500 calorie rule” is still good enough.
It’s definitely not perfectly accurate. And it definitely has its flaws. And it definitely won’t always work out like it hypothetically should. But, even still, it’s a decent enough method of estimating how much weight a person will lose or gain.
So, with all of that being said, we’re going to use this “rule” (3500 calorie deficit = 1 pound lost) for estimating what type of changes we’d need to make for 10 pounds to be lost. Cool? Cool.
Now for the important step…
How Much Of A Deficit Is Needed To Lose 10 Kg In 15 days?
If a 3500 calorie deficit is needed for 1lb to be lost, that means a deficit 20 times as large will be needed for 10kg to be lost. So, let’s do the math.
10 kg =22 pounds
3500 x 22 = 77,000
This means that in order for 10 kg to be lost, a total caloric deficit of roughly 77,000calories would be needed.
And, since we’re attempting to lose these 10 kg in the span of just 15 days that would mean we’d need to have a caloric deficit of 5000 calories per day to make it happen.
So, how exactly do you go about creating a daily deficit of 5000 calories?
Simple: YOU F-ING DON’T.
Sorry, But This Is NOT A Realistic Goal
I hate to be the one to break it to you (actually, I really don’t mind it at all), but losing 15 kg of fat in a week is just not going to happen. It’s an unrealistic and dangerous goal, and you’ll only be setting yourself up for failure.
I mean, think about it. Let’s say some example person maintains their current weight eating 2500 calories per day.
- For them to lose 450 grams in a week, they’d need to eat 2000 calories per day instead. That’s perfectly doable.
- To lose 900 grams in a week, they’d need to eat 1500 calories per day. That’s going to be pretty low for most people.
- To lose 1.3kg s in a week, they’d need to eat 1000 calories per day. That’s dangerously low and should not be attempted.
- To lose 1.8kg in a week, they’d need to eat 500 calories per day. What’s more dangerous than being “dangerously low?” Insert that here.
Do you see where this is going? I think you do.
To lose 10kg in a 15 days, they’d need to starve themselves to an extreme that isn’t even possible (i.e. they’d need to eat -2500 calories per day).
So… how do you lose 10kg of fat in a week? It’s simple: you don’t, because you can’t.
But Wait A Second… I’ve Seen People Do It!!
I’m sure you have. I have too. Hell, you may have even lost 10kg in 15 days yourself. I don’t doubt that it may have happened before, nor do I doubt that it could potentially happen again.
But here’s the important thing you’re missing: I’m talking about losing 10 kg of body fat, not just 10 kg of weight.
It’s crucial that you understand this difference.
You see, as I mentioned earlier, “weight” can be fat, muscle, water, glycogen, poop and more. In fact, you can cut off one of your legs and you’ll lose “weight” just fine.
My point is, losing 10 kg of fat in 15 days is not going to happen. But losing 10 kg of some other form of “weight” in 15 days? Yeah, that can happen.
For example, you can do some kind of stupid juice-cleanse-detox-horseshit-fad-diet-nonsense and temporarily lose a bunch of water weight really fast. Potentially even 10lbs worth. Potentially within a week.
But Is Temporary Water Loss What You Really Want?
Seriously, is that what you’re trying to accomplish here? To lose a bunch of water weight instead of actual body fat? And then instantly gain it all back as soon as your diet returns to being something less stupid?
If so, feel free. Also feel free to get yourself a case of food poisoning and then shit your brains out for a few days. That’s another effective method for losing 10kg of “weight” in a week. (Disclaimer: please don’t actually do any of this.)
So yeah, it’s possible to lose 10kg in a week. It’s just not going to be fat. For this and many other reasons, if you ever come across anything that claims it will allow you to lose this much weight this quickly, it’s all but guaranteed to be
- A) a bunch of bullshit,
- B) some nonsense that’s trying to take advantage of this “weight vs fat” difference, or
- C) extremely dangerous. Usually all of the above.
Why Is This Ideal time to lose fat?
In my online coaching program, I go into a ton of detail about this recommendation, why it’s ideal in most cases, and why going too slow or too fast can be problematic.
Here’s the short version: this is the sweet spot for getting safe, effective, sustainable fat loss results while simultaneously minimizing or preventing the MANY problems that come about during the fat loss process.
This includes muscle loss, strength loss, increased hunger, metabolic slowdown, hormonal changes, lethargy, moodiness, sleep issues, libido issues and so on.
For minimizing all of this while still making fat loss happen at a rate that is both acceptable (i.e. not overly slow) and sustainable (in both the short and long term), this is the ideal range to shoot for.
If your goal is to lose 10 kg, you can usually expect it to take 12-15 weeks depending on the person.
also do check out this articles
Conclusion On How To Lose 10 Kg Weight In 15 Days
Losing 10 kgs in 15 days or even a month is not possible the best answer would be losing 10 kgs slowy and maintain the fat loss as fat loss is not a sprint it’s a marathon.
The slower you go the better it is which remind me of a quote.
“ slow is smooth and smooth is fast “”
Also if you’re looking for a full training plan for how to maximize fat loss ( getting ripped to shreds)… sign up for my online Coaching.
If you need more help then Sign up for my 1-on-1 coaching program where you will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life. We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out my coaching program if you’re looking for that next level of expert guidance and accountability.