How to lose 10 kg in a week: truth, arithmetic, and risks

Losing 10 kilograms in one week - sounds almost like magic. But is it possible in reality? Alexandra Zhitskaya, a proper nutrition expert, breaks down this question step by step and explains what's behind such impressive weight loss.

❗️Theoretically - possible. But at what cost?

To understand how one can lose 10 kg in 7 days, Alexandra suggests using simple arithmetic. Weight goes away when the body burns more calories than it consumes. Creating a powerful deficit is the key to rapid weight loss.

🔥 Calculations: how kilograms "evaporate"

1. Physical activity

   Running for 1 hour twice a day = 770 kcal × 14 workouts = 15,400 kcal.

   This is approximately 2 kg of fat.

2. Water loss

   At the beginning of weight loss, the body loses 2-4 kg of water. Let's take the average: 3 kg.

3. Severe calorie restriction

   If you reduce your diet from 2500 to 500 kcal per day, the deficit will be 2000 kcal × 7 = 14,000 kcal ≈ another 2 kg.

4. Muscle mass loss

   With lack of food and excessive exercise, muscles burn too. That's another 1.5-2 kg.

5. Empty stomach

   Due to reduced food volume and digestive system function, you may lose another 1 kg.

Total: 2 + 3 + 2 + 2 + 1 = 10 kg

Yes, the numbers add up. But this is not just fat, and not healthy weight loss.

⚠️ Why is this weight loss method dangerous?

🔹 The body doesn't have time to adapt.

Weight gained over months cannot be safely lost in days. Rapid loss leads to stress for the body.

🔹 Muscle loss is not the goal of weight loss.

Muscles are important for tone and metabolism. Their loss makes the body flabby and metabolism slower.

🔹 Skin may sag.

Without building materials (proteins, vitamins), skin doesn't have time to tighten. Stretch marks, flabbiness, sagging are common results of rapid weight loss.

🔹 Joint problems.

For an unprepared person, training for 2 hours a day is a huge load. Knees and spine may suffer.

🔹 Relapse and weight regain.

After a tough week, the body seeks to restore what was lost, often with extra. Overeating, apathy, and hormonal imbalance appear.

🌿 So what's the right way?

If your goal is a healthy, beautiful, toned body, you need a different approach:

✔️ Balanced nutrition

✔️ Moderate but regular workouts

✔️ Proper sleep

✔️ Water, routine, habits

✔️ Gradual weight loss - 0.5-1 kg per week

💬 Conclusion

Losing 10 kg in a week is possible, but this approach is unsafe and doesn't provide long-term results. It's better to build your body like a house - gradually, with a foundation of healthy habits. Beauty and health are not a race, but a journey.