Daily Health Tips: How Can I Lose 20kg In 6 Weeks?


Q: Dr good evening. Thanks for your teachings on healthy living. My question is – I presently weigh 90kg and my height is 147 cm. I need to get down to 70kg without exercises within 6wks. Please, tell me the native/local diets that can help me achieve the weight loss. Thanks

A: Hi dear, thanks for writing in. With your weight and height, your BMI (Body Mass Index) is 41.65 which is in the obese category. For a refresher course on BMI, please click on this link:

https://chatwithdrketch.com/2014/07/31/daily-health-tips-what-does-body-mass-index-mean/

So, it’s a great idea that you wish to lose weight but how you choose to lose it is the problem. I’m also not sure how you arrived at the ‘preferred’ weight of 70kg. Truth is going by your weight you will need to get down to at least 54kg for you to be in the ideal BMI range! But that’s not even the issue now. The main challenge for me is that trying to lose about 22% of your weight (20kg) in 6 weeks. That is actually dangerous. To lose weight in a healthy way, you should not be losing more than 0.5kg to 1kg per week. What you’re proposing comes to about 3.3kg per week! This is not just unhealthy but not sustainable. What you’re likely to be losing is water weight or losing some of your muscle mass…but you’re really not losing much of the fat. Remember that it took you a while to get here and so, it’s definitely going to take a while to undo the damage.

Can you lose weight without exercise? Absolutely, but if you exercise, you lose weight more efficiently and actually faster. This is because with exercise, your rate of metabolism increases and so your body efficiently breaks down your food. Remember that how much weight you have is a balance between how many calories you eat everyday and how much of it you burn through exercise/activity. If the calories taken in and the calories being burnt are the same, the person’s weight remains stable. If the loss is more than the intake, the person loses weight and if the intake is more than the loss, then the person gains weight.
So, there are two key factors here…food and exercise.

For food, start by reducing your portion size. Divide your plate into two. Fill one portion with veggies/fruits and then divide the other half into two. Fill one half with lean protein like fish, chicken or trim red meat, if you must and in the last portion, put your carb. Focus here should be on complex carbs like local/wild/brown rice, beans, whole wheat bread, oatmeal etc.

Then eat slowly. It takes about 15 minutes for the signal confirming fullness to get to the brain and so when you eat too fast, you don’t have time to appreciate this signal before you’re stuffed. In fact, this is worse when you’re eating while watching TV…this usually translates to mindless munching of food even when you’re full.

For more on portions and food, please click on these links:
https://chatwithdrketch.com/2014/01/23/daily-health-tips-are-3-square-meals-sufficient/
https://chatwithdrketch.com/2014/07/21/daily-health-tips-how-can-i-lose-weight-without-feeling-starved/

Ensure that you get some exercise everyday. For exercise ideas, please click on these links:

https://chatwithdrketch.com/2014/05/18/daily-health-tips-is-it-possible-to-actually-enjoy-exercise/
https://chatwithdrketch.com/2013/12/09/daily-health-tips-fun-ways-to-exercise/

So, my dear, there’s no quick fix for this. It’s really better to do this in a sustainable way focused on eating right and exercising. It ensures that you do lose the weight but in addition, provides so many other health benefits that enable you live a better quality life.

Have a good night, y’all 😀

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