The Truth About Losing 10kg of Body Fat

One of the most common questions we get at MPH Personal Training is:

"How long will it take me to lose 10kg?"

The answer is simple:

It depends on whether you're trying to lose weight or lose body fat.

Many people focus on the number on the scales, but the scales don't tell the whole story. If your goal is to improve your health, body composition, energy levels, and confidence, then the conversation should be about fat loss, not just weight loss.

Let's break down what realistic and sustainable fat loss actually looks like.

1. Weight Loss and Fat Loss Are Not the Same Thing

When the scales go down, it doesn't automatically mean you've lost body fat.

Your body weight can decrease from several things:

• Water loss
• Glycogen depletion
• Reduced food volume in your digestive system
• Loss of lean muscle mass
• Body fat loss

This is why some people can lose several kilograms in a week yet look exactly the same.

For example, if someone drastically cuts carbohydrates, they may lose a large amount of water and glycogen stored in their muscles. The scales drop quickly, but very little actual body fat has been lost.

At MPH Personal Training, we focus on quality weight loss.

That means making sure the majority of the weight coming off is body fat while preserving as much lean muscle mass as possible.

Because when body fat decreases and muscle is maintained, you not only weigh less, but you also look better, feel stronger, and improve your long-term health.

2. A Realistic Fat Loss Rate Is A Average of 0.5% to 1% Per Week

One of the best guidelines for sustainable fat loss is aiming to lose approximately:

0.5% to 1% of your body weight per week

This is typically fast enough to produce noticeable results while still allowing you to maintain muscle, energy levels, performance, and adherence.

Example 1: A Lady Starting at 70kg

If a woman weighing 70kg loses:

• 0.5% per week = 0.35kg weekly
• 1% per week = 0.7kg weekly

Over 12 weeks, she could realistically lose:

• Around 4.2kg at the conservative rate
• Around 8.4kg at the aggressive rate

This would place her approximately between:

61.6kg and 65.8kg after 12 weeks

Example 2: A Man Starting at 90kg

If a man weighing 90kg loses:

• 0.5% per week = 0.45kg weekly
• 1% per week = 0.9kg weekly

Over 12 weeks, he could realistically lose:

• Around 5.4kg at the conservative rate
• Around 10.8kg at the aggressive rate

This would place him approximately between:

79.2kg and 84.6kg after 12 weeks

So How Long Does It Take To Lose 10kg?

For most people, losing 10kg of quality body fat takes approximately:

3 to 6 months

Some individuals may achieve it faster, while others may require longer depending on:

• Starting body weight
• Body fat percentage
• Training experience
• Nutrition consistency
• Lifestyle habits
• Stress levels
• Sleep quality

The goal shouldn't be losing weight as quickly as possible.

The goal should be losing weight in a way that allows you to keep it off.

3. Strength Training Helps Preserve Muscle During Fat Loss

One of the biggest mistakes people make when trying to lose weight is relying solely on cardio and eating less.

While this may reduce body weight, it often results in muscle loss alongside fat loss.

Muscle is important because it helps:

• Improve body shape and definition
• Support metabolism
• Improve strength and performance
• Maintain long-term weight loss

This is why strength training should be a key part of any fat loss program.

At MPH Personal Training, we prioritise structured resistance training to help clients maintain or even build muscle while reducing body fat.

The result is better body composition and a healthier, stronger physique.

Remember:

Not all kilograms lost are equal.

Losing 10kg while maintaining muscle is very different from losing 10kg while losing significant amounts of muscle mass.

4. Stress Management Matters More Than Most People Think

Many busy professionals focus on nutrition and exercise but overlook stress.

High stress levels can impact:

• Hunger and cravings
• Food choices
• Recovery
• Sleep quality
• Exercise performance
• Scale weight fluctuations

When stress is consistently high, it becomes much harder to stay consistent with healthy habits.

That's why successful fat loss isn't just about calories and workouts.

It's about creating a lifestyle that supports your goals.

For busy professionals balancing careers, family commitments, children, and everyday responsibilities, managing stress can often be the difference between short-term results and long-term success.

Can You Lose 10kg Faster?

Absolutely.

We've worked with athletes who need to make weight for competitions and can lose significant amounts of weight in a very short period.

We have also worked with clients that have lost 20+ kilo's in 12 weeks.

However, much of that rapid weight loss often comes from:

• Water
• Glycogen
• Gut content

Not necessarily body fat.

While rapid weight loss strategies may have a place in sport-specific situations, they're rarely the best option for someone looking to improve their health, body composition, and quality of life.

The faster the weight comes off, the greater the chance that some of the weight lost isn't body fat.

The Bottom Line

If you're looking to lose 10kg and keep it off, focus on fat loss rather than simply watching the scales.

A realistic expectation for most people is:

• Lose 0.5% to 1% of body weight per week
• Prioritise strength training
• Maintain muscle mass
• Manage stress effectively
• Build habits you can sustain long term

For most busy professionals, this means achieving a 10kg fat loss transformation in approximately 3 to 6 months.

That may not be the fastest approach, but it's often the most effective, sustainable, and healthy approach.

Ready to Lose Body Fat Without Guesswork?

At MPH Personal Training, we help busy professionals lose body fat, build strength, improve energy levels, and create sustainable habits that fit around work and family life.

Book a consultation today and discover the fastest route to long-term results.

---

At Mind Performance Health our personal training team is equipped to help you achieve the best health and fitness results possible. Some clients wish for a 'head turning' 6 pack transformation. Other clients want lifestyle improvements that include vitality, body fat loss, strength and confidence. Either way we are passionate to help you achieve your desired goals.

‍

CLICK HERE TO FILL OUT ONE OF OUR CONTACT FORMS

‍

Our exclusive personal training studio is located at: 8/591 Withers Road, Rouse Hill NSW Australia.

We offer face to face services to nearby North West Sydney suburbs such as north Rouse Hill, Kellyville, North Kellyville, Box Hill, Schofields and more.

‍

Eat For Performance. Train Hard.

Michael Pritchatt

Director & Founder of Mind Performance Health