How do you lose 10kg quickly?

[sevensources]

I used to be super skinny for a long time and then grew to a decent weight for a few years but over the past 5-6 months I've grown 10kg above that weight and I'm reaching fat territory.

I don't know what to do, how do I lose that weight? I don't want to lose too much just like 10kg.

 

[BearBoy]

Sleep alot and dont eat much

 

[Gandy]

You don't without water fasting. And that'll cause muscle loss.

If you want to preserve muscle mass and lose body fat at the same time, expect to lose about 2-4kg of fat per month.
That is on a very aggressive 800kcal+ deficit daily with high protein intake.

You didn't put on weight quickly and it wont go away quickly.

If you have excellent self-disclipline you can lose that in about 2½ months with minimal muscle loss by calorie counting.

Utilize a BMR calculator and calculate your daily consumption then eat under it:

BMR Calculator

This free BMR calculator estimates basal metabolic rate based on well-known formulas. Also, learn more about variables that affect BMR.

www.calculator.net

(Even if you water fast and eat nothing, losing 10 kilos would take you ~40 days of zero food, and much of the weight lost would be muscle mass)

If you want to lose water weight and feel better temporarily, go to a sauna or use diuretics.
It wont be fat loss but you'll be lighter on the scale and probably a bit leaner in the face for a few hours.
It'll come back once you drink water. This is about 1-2kg.

 

[yorker12]

In addition to what @Gandy said, there is also PSMF (Protein Sparing Modified Fasting).

If I had to rate speed of weightloss of common methods, it would be:

1) Water fasting [UNSUSTAINABLE FOR LONG ( less than 2 weeks, even that can be dangerous) ]

2) Protein Sparing Modified Fasting (PSMF) [UNSUSTAINABLE FOR LONG (depending on the category you're in, but typically 2-6 weeks) ]

3) Alternate day fasting with a caloric deficit [Can be sustainable, but, when you reach desired weight, you will need to bump up the calories on feeding days]

4) Aggressive caloric deficit [Sustainable, but you will probably feel like shit later and since it takes longer, you will experience more muscle loss if you're not hitting protein goals/training consistently ]

5) Normal caloric deficit [ Regular IIFYM, best way to do it, small deficit, hit your protein and train hard, best if you want to recomp over like 6 months, if you eat enough protein and train, you wont lose muscle, might even gain it.]

 

[FootLongDong]

Cut it off with a knife

 

[freshpeppermint]

Hey about aggressive fasting/losing weight. Don't you lose hair if you do that? Factor that in with MPB/Androgenetic Alopecia, it will make things worse than losing weight slowly right?

It's much harder on top of that if you aren't eating a high protein diet and lifting hard. I am personally planning on doing a cut slowly.