• Pegasus Strength Team

Lose 10kg in 2 months?

Can I lose 10kg in 2 months? This post is inspired by a text I got recently from a friend asking if it was realistic for her to lose 10kg in 2 months. Below is my response. 10kg weight (or fat) loss in 2 months is totally achievable, however you're talking crash diet which equals no energy, probably headaches and a very high chance of yo-yo, ie. it’s not sustainable long term. I'll explain how it works so it makes it easier for you. Pro tip: it's all in the diet and exercise

Energy balance is where you find weight gain/loss lives; Calories in Vs calories out, meaning you want to burn more calories than you eat, in order to lose weight. How much weight depends on how big your calorie deficit is.. deficit is the difference in calories that you are expending vs eating (expending more than you are eating).

If you create a 500 kcal deficit a day (you eat 500 kcals less than you burn) and you stick to this 7 days of the week, by the end of the week you will have burned 3500 calories more than you ate, this equates to approximately 0.5kg of fat loss. This is less than half the amount of weight you're looking to lose (this equals 4kg over 2 months). Being in a deficit of 1000kcal a day is not ideal. It's not going to leave you with much food or nutrition, especially if you're not exercising. There are a couple of ways to create a deficit - eat less food or move your body more and eat the same amount of food as you currently are.

I would suggest working out your TDEE (total daily energy expenditure) there are heaps of calculators online, try a few to get an average (always take these things with a grain of salt - we are after an approximation here, not gospel). Then I suggest tracking your calories for a few weeks to get an understanding of how much energy is in certain foods (like most people, tracking calories is boring AF and certainly you run the risk of becoming "obsessed" by it - by it is also necessary if fat loss is a goal, how else will you know which foods to cut back on to create that deficit?) Aim to consume less calories than you burn I would also suggest that 5kg is achievable, and maybe a little bit more if you are super committed and stringent, but it's going to be tough. I also also suggest an hour brisk walk every single day (should be about 5km) and that will help you to create a deficit. It will get easier one you have a better understanding.

Imagine this:

1 hour walk every single day = 300ish calories burned

Switching out a croissant (400kcal) for 2 eggs (156kcal) for breakfast

you have already eaten 250kcal less and burned 300kcal more, THERES YOUR DEFECIT!

This doesn't just go for breakfast, but just switch out common high calorie meals that you are consuming for lower calorie, more nutrient rich choices! Weight loss anomalies : My body “adjusted” to the calorie deficit; Nope, YOU adjusted to having less energy, you’re putting in less effort in your training, or you have less energy and your walks are getting slower/shorter. Orrrr possibly your calories aren’t as tightly regulated as you thought.

Moral of the story is to be consistent, and realistic. If you are serious about your health then it should be an easy choice to make - choose the nutrient dense food (coincidentally usually happens to be the lower calorie option as well), try to move daily - don't underestimate the power of a quick 30 min walk!

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