Losing weight is not an impossible task. With a bit of hard work and dedication, you can achieve your goal of losing 5 kg in 10 weeks. While you may be tempted to try to lose the weight faster, fitness professionals generally agree that a safe amount of weight loss is 0.5 kg to 1.0 kg per week. It is possible to lose up to 5 kg in a week by following a calorie-deficit diet, but experts suggest that it's best to aim for 1 to 2 kg per week for a healthy and sustainable lifestyle.
To reach this goal, you'll need to create a calorie deficit of around 1000 kcal per day. For reference, an active 90 kg man can expect to burn about 3000 kcal per day. To create a calorie-deficit diet, reduce your calorie intake to 500-800 calories per day. This will help you lose weight faster and more effectively.
Additionally, including physical activity in your daily routine is essential for long-term weight loss success.