Social media is full of fitness coaches and programs promising quick results. Many claim you can lose 10 kilograms in just two or three months. But is this kind of rapid weight loss really safe or realistic? Fitness coach Raj Ganpath breaks it down.
In a September 10 Instagram video, Raj explained that losing 10kg fast is possible, but it’s very hard and rarely lasts. He shared five key points for anyone thinking about losing weight rapidly, warning that only a few people actually succeed.
Weight Loss: Calorie Deficit Is Key
Raj says losing 10kg of fat needs a calorie deficit of about 77,000 calories. He said, “If you want to do this in two months (60 days), you need to create a calorie deficit of about 1,300 every day.”
He added that this means cutting food a lot and exercising more. “Let’s say you’re eating about 2,000 calories today, and you’re not losing any weight. You need to reduce that by 1,300, which means you are only left with about 700 calories worth of food for you to eat.”
He stresses that this is not sustainable for most people.
Rapid Weight Loss Can Harm Your Body
Fast weight loss doesn’t just burn fat. Raj said, “Losing about one to 1.5 kilos every week is rapid weight loss. You will actually be losing a significant amount of muscle. In fact, about 30 to 50% of your weight loss will be muscle loss.” Losing muscle can slow your metabolism and make it harder to keep the weight off.
Most People Gain Weight Back
Raj warns that most people regain weight after rapid loss. “More than 90% of people who lose weight rapidly end up gaining it all back over the next couple of years,” he said. Usually, the weight comes back as fat, not muscle. This can leave people “more fat and less muscle than when you started.”
Weight Loss Method Doesn’t Matter
Crash diets, intense workouts, coaching programs or medications like GLP-1 drugs such as Ozempic or Mounjaro all carry the same risks. Raj explains, “Because these are a result of the rate of weight loss and not about how you lose the weight.”
Go Slow For Better Results
Raj recommends taking a slower approach. He said, “Lose your 10 kilos, but try and lose it over six to 10 months.”
This needs a daily calorie deficit of just 250 to 400 calories. “Because the rate is slow, you will not lose too much muscle. And because you’re taking your time, you will give your body time to adapt. You will give yourself time to build habits. So, chances of you gaining all the weight back is also very less.”
In short, Raj Ganpath advises focusing on slow, steady weight loss. This approach keeps muscle, improves long-term success and helps build healthy habits.
Disclaimer: This article is for general information only and not medical advice. DNP India neither confirms nor denies the claims. Always consult an expert/doctor before trying any treatments or diets.
