The BRICS TimesSocial media is full of claims about dropping 10kg in a few months. But fitness coach Raj Ganpath explains the hidden risks.
Scrolling through Instagram, you’ll often see fitness experts and weight-loss programs guaranteeing 10kg reduction in two to three months. But is this dramatic weight loss truly realistic, and more importantly, is it safe in the long run?
Fitness trainer Raj Ganpath recently addressed the hype around rapid weight loss in an Instagram post dated September 10. He admitted it can be achieved but warned that the approach is highly unsustainable. Raj underlined five important factors that should be considered before taking up such an extreme challenge, pointing out that only a very tiny fraction of people actually succeed.
Calorie deficit challenge
Raj explained that burning 10kg of fat requires a calorie deficit of nearly 77,000. 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.” Achieving this, he stressed, is extremely difficult, demanding strict calorie cuts and intense workouts. He gave an example, “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.” The trainer warned that this method is far from sustainable, though it may work temporarily with massive effort.
The risk of rapid weight loss
Raj also made it clear that quick weight reduction is not just fat loss. “Losing about one to 1.5 kilos every week is rapid weight loss,” he explained. “You will actually be losing a significant amount of muscle. In fact, about 30 to 50% of your weight loss will be muscle loss.”
Weight comes back easily
He cautioned that most people who drop weight quickly regain it soon after. “Because more than 90% of people who lose weight rapidly end up gaining it all back over the next couple of years.” Worse, the regained weight usually returns as fat rather than muscle, leaving the body in worse condition. He added, “So, at the end of losing weight and gaining weight, you’re actually more fat and less muscle than when you started. And that is not a good place to be.”
Method doesn’t matter
The fitness coach emphasised that this issue applies regardless of the weight-loss method. Whether it’s crash diets, exhausting exercise schedules, structured programs, or even weight-loss drugs like Ozempic and Mounjaro, the end result is shaped by the pace of weight loss, not the technique itself.
Why slow weight loss works better
Raj strongly recommends a gradual approach instead of rushing. He said, “Lose your 10 kilos, but try and lose it over six to 10 months.” By taking this route, people only need a daily deficit of 250 to 400 calories, which is much more manageable. Losing 10kg over six to 10 months also helps preserve muscle and gives the body time to adapt.
He pointed out the benefits of patience: “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.”
Note to readers: This report is purely informational and does not replace medical guidance. It is based on social media content. bricstimes.in has not independently verified the claims and does not endorse them.
