Is it realistic for me to lose 10kg in 10 weeks?

ubbles
ubbles Posts: 1
edited January 11 in Health and Weight Loss
I am a dedicated 17 year old female who knows alot about nutrition - I was curious to know if it would be possible for me to lose 10kg in 10 weeks?
I weigh 73kg and am 175cm tall.
I am already very fit and am looking at running 6km 5 days a week as I enjoy exercise.
I will eat 1200 calories a day of healthy food, no more and no less.
Do you think this is possible?

Replies

  • RobinC37
    RobinC37 Posts: 242 Member
    1kg=2.2046 lbs. Very realistic goal but it won't be easy. Make sure you aren't eating too little! That can slow things up. If you make a 1000 calorie deficit through exercise and changing your eating habits, you should reach that!

    Edit: you really should read some other topics on here about the right amount to eat for your activity level.
  • taso42
    taso42 Posts: 8,980 Member
    possible, yes. realistic, no. healthy, no.
  • CharRicho
    CharRicho Posts: 389 Member
    This is not the answer that you're looking for but, no. You're already in "normal weight" range for your height. So your body is going to fight VERY hard to keep those 10 kg.

    It is probably possible to get to 63 kg, but I think it will take quite a bit longer than 10 weeks. It's always much harder to lose weight the closer you are to your goal weight.
  • RobinC37
    RobinC37 Posts: 242 Member
    Why it it unrealistic or unhealthy? ~2lbs a week is usually still considered a good weigh loss goal when it's done right and not through starvation.
  • Rayman79
    Rayman79 Posts: 2,009 Member
    Not healthy to lose that much weight in that time frame unless you are still obese. What is so urgent that you need to lose weight so drastically?
  • heybales
    heybales Posts: 18,842 Member
    Not with the conditions you've setup of eating level, and it appears not enough overweight and overfat that it would be a realistic amount either, and that exercise routine.

    I predict a crash and burn by your body in about 5 wks, diminishing weight loss the whole time.

    Though, if you hit that exercise type right, and right food combo, you might be able to pull off continuing to lose some good muscle mass until the end, so you can see the important number on the scale.

    And then you might just be able to eat at 1200 to maintain for the rest of your life. Hopefully you hit goal weight by then, because it'll be tough to go lower and actually get any loss.

    Might as well do it right from the start to encourage that, because muscle doesn't provide much in the way of energy per lb, so it's very easy to lose a lb of muscle compared to a lb of fat.

    Stick to that calorie goal.
    Eat 50-75 g of carbs a day only. Since eating low carb, don't be afraid of fat. Fat doesn't make you fat, excess anything does.
    Do that running as intense as you can for your workout time fasted, before you eat breakfast.


    Please report in your blog weekly how it's going, and post here the start of that blog so we can find it.

    Thanks.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    I am a dedicated 17 year old female who knows alot about nutrition - I was curious to know if it would be possible for me to lose 10kg in 10 weeks?
    I weigh 73kg and am 175cm tall.
    I am already very fit and am looking at running 6km 5 days a week as I enjoy exercise.
    I will eat 1200 calories a day of healthy food, no more and no less.
    Do you think this is possible?

    what's your body fat percentage? If you're already fit, then maybe you are heavier than average for your height because you have more lean body mass, and losing 10kg would damage your health. Don't even think about dieting until you know your body fat percentage. You can lose 10kg in 5 mins by chopping your arm off. Weight loss on the scale does not equal a healthier body or even a better looking body. Starving off lean body mass will do you no favours at all. Please get your body fat percentage measured by someone who knows what they're doing, and base your fat loss/body composition goals on that.

    1kg a week is a good rate for someone who's very obese and has a lot of fat to lose. Someone whose body fat percentage is in the healthy range should be aiming for maybe 250-500g weight loss a week (i.e. about 0.5-1lb) to ensure that what's being lost is pure fat and not lean muscle. You should constantly monitor your body composition and if you're losing lean body mass, then slow the fat loss down by eating a little more each day.

    If you do have too high a body fat percentage, then calculate how to lose fat without losing any lean body mass by calculating your BMR and TDEE, and subtracting a 15% deficit.

    If your body fat percentage is in the healthy range, then you do not need to lose 10kg and if you want to make improvements to your body, get in the gym and lift heavy weights while eating plenty of food including a good amount of protein.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    Why it it unrealistic or unhealthy? ~2lbs a week is usually still considered a good weigh loss goal when it's done right and not through starvation.

    the OP weighs 160lb and is 173cm tall. She's not obese, and I'd guess she's already at a healthy body fat percentage (that should be tested though) - if so then 2lb a week is too fast a rate of weight loss, because the leaner you are the more likely you are to lose lean tissue along with the fat. Fat loss = good (up to a point, because 0% body fat is dead), lean tissue loss = increased risk of health problems (e.g. osteoporosis), slowing of the metabolism and finding it more difficult to maintain the new weight.

    Someone who is obese and dieting down to get to a healthy body fat percentage can lose 2lb a week without the above problems, simply because their body's carrying more fat than it should be and the risk of losing lean tissue with it is much less (although even the obese can lose lean body mass on crash diets, so should stick to eating enough to sustain their body and see slow and steady fat loss) 2lb a week is usually the ideal rate of fat loss for an obese person. Someone who is extremely obese can lose 3lb a week. However someone who's at a healthy body fat percentage but wants to lower their body fat percentage further needs to be a lot more conservative, i.e. 0.5-1lb a week, and 0.5 is probably safer.
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