10KG TO LOSE!!

fwhittam

Hi everyone!! i'm aiming to lose 10KG in around 10 weeks or more. Can anyone recommend workout routines - especially high intensity ones to help burn fat? I weigh 70kg currently and have never been slim. Please also recommend some good exercises which aren't just like pure hell 😳. I enjoy swimming, but is this a good fat burner? Thanks !

kimny72

Unless you are obese and over 200lbs, 10kg in 10 weeks is quite aggressive. A more realistic pace would be more like an average of 1 lb per week. The most bang for your buck will be controlling your calories IN - exercise can burn some extra calories but for most people it's a lot easier to avoid eating 150 cals than it is to burn it off. Swimming is a great exercise so if it's something you enjoy, go for it!

These Most Helpful Posts may be helpful:

https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p1

https://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p1

Terytha

That's like 2 pounds a week, which is probably not gonna happen. It's a very bad idea to set a time limit on yourself anyway, but as your weight is already quite low the safe weight loss rate for you should be half a pound a week.

No such thing as a fat burning exercise. You lose fat by being in a calorie deficit. Any exercise helps by burning some calories, but isn't a very efficient way of doing so. It is advisable to incorporate some weight lifting into your routine to avoid loss of muscle. Cardio is unnecessary unless you, like me, enjoy it.

Please do not go on a dangerously low calorie diet, you may end up thin but also your hair will fall out, your teeth will loosen, your skin will dry out... you'll look like a dying starving person because that's what you'll be. That, or you'll be so hungry you binge and erase any deficit you created, thereby losing nothing or maybe gaining.

Danp

realistically with your situation your rate of loss is more likely to be 250-500g per week. The less you have to lose the less you're able to lose. Even at the extreme 1% of your body weight you're looking at 700g per week requiring really severe calorie restriction.

Which brings me to my next point. You're focusing on the wrong area for weight loss. Weight loss comes from creating a calorie deficit. No amount of the greatest exercise in the world is going to help if you don't take care of your calorie in take. +80% of weight loss happens in the kitchen so that's what you need to focus on.

That's not to say that working out isn't beneficial and that you shouldn't do it but it's important to understand that you eat to lose weight and you workout to get fit.