How to lose 2kg in a month without diet or exercise ‘safely and healthily’, according to a fitness trainer and doctor

Based on his weight loss tips, we asked Dr Rakesh Gupta, chief consultant, internal medicine, Indraprastha Apollo Hospitals, how to lose weight sustainably , and don’t shy away either. But first, let’s check out Raj’s tips for losing weight every month in a healthy way.

‘Create a 15,000 calorie deficit’

In the latest video, Raj said, “How can you lose 2 kg in the next month in a safe and healthy way without making any big changes in the way you eat or walk. Basically , you don’t have to go out to eat, buy a program or go to the gym.”

Raj added, “You do it this way: to lose 2 kg, you need to create a calorie deficit of about 15,000. Spread this across the month and it works out to about 500 calories a day. Now, how do you do this deficit? The smartest way to do it is to split the difference between exercise and nutrition. That means you increase the number of calories of which you burn 250 and reduce the calories you eat by 250. It’s as simple as that.”

‘Don’t do anything drastic, just cheating will do’

He added, “From a nutritional point of view, you just need to write down everything you eat, mark unnecessary foods and remove only 200-300 of the value of these foods .Don’t make any big changes, it’s just cheating.From a performance perspective, you want to increase the amount of calories you burn throughout the day , you can do this by adding 30 minutes of walking throughout the day by increasing the volume and intensity of your exercise by 10 to 20 percent will do. If you can make sure you do these two things consistently in one month, you will add about 15,000 calories, and you will definitely end up losing those two kilos.”

READ MORE: The Warrior Diet: The New Intermittent Fasting Method for Weight Loss

A calorie deficit is important for weight loss

Dr. Rakesh Gupta says that losing 2 kg in a month is definitely possible, but you need to look at your overall health and well-being. He says, “To lose about 2 kg, you need to create a calorie deficit of about 15,400 calories per month, which equates to about 500 calories per day. This can be achieved by reduce calorie intake, increase physical activity, or a combination of both.”

While creating a calorie deficit is important for weight loss, like Raj, Dr Rakesh Gupta advises against extreme dietary restrictions. He said rapid weight loss can cause a variety of health problems, including fatigue, nutrient deficiencies, and poor nutrition.

“It is important to prioritize your health over quick results. I recommend a moderate way to lose weight. Aim for a gradual reduction of about 0.5 to 1 kg per week. This is consistent and guidelines from reputable health organizations, which suggest a daily calorie reduction of 500 to 750 calories for safe and sustainable weight loss body,” Dr Rakesh Gupta says.

Follow these simple tips to lose weight

Here are his top 4 recommendations to lose 2 kg in a month:

◉ A balanced diet: Focus on nutritious meals that include fruits, vegetables, whole grains, lean proteins and healthy fats. This ensures that you meet your nutritional needs while creating a calorie deficit.

◉ Portion control: Pay attention to the portion sizes. Using smaller plates and measuring cups can help prevent overeating without feeling like you’re starving.

◉ Increase physical activity: Include regular exercise in your routine. Aim for at least 150 minutes of moderate aerobic exercise each week and vigorous exercise at least twice a week.

◉ Stay active throughout the day: Look for opportunities to move more in your daily life—take the stairs instead of the elevator, take a walk during your breaks, or do things you enjoy.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek advice from your doctor with any questions about a medical condition.