For most people, losing weight by 1/2 to 1 kg a week is a reasonable and safe goal. Losing more than that amount in one week is definitely not easy and can be bad for your health if not done carefully. However, if you are in a hurry to lose weight or reduce your waist circumference by a few inches, there are several things you can do. One of the easiest and fastest ways to lose weight is to reduce body fluids. So, try making simple lifestyle changes to minimize the amount of fluid your body stores. You can also lose less fat in a week by reducing your calorie intake and getting more exercise.
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Method 1 of 2: Reducing Body Fluids
Step 1. Drink more water to flush out excess fluids
This may be difficult to understand, but the more water you drink, the less fluid is retained in the body. Drink water or other fluids, such as diluted fruit juices or broths with a small amount of sodium so that excess fluid in the body can be released. You can also increase your fluid intake by eating foods that contain lots of water, such as vegetables and juicy fruit.
- Do not consume sports drinks, which contain sodium and sweeteners because they can make the body retain fluids.
- Avoid drinks that make the body excrete fluids, such as tea, alcohol, and coffee. If you find it difficult to stop drinking alcohol (even temporarily), talk to your doctor. He will give advice on how to stop drinking it or reduce the habit.
- One habit that is also difficult to break is drinking coffee. Try breaking this habit slowly for a few days before you can completely give up.
Step 2. Reduce salt consumption so that the body does not retain too much fluid
When you consume a lot of salt, the body will be compelled to retain fluids. Do not eat foods that contain a lot of salt, such as salty chips, crackers, processed meats, and sports drinks. When cooking or eating food, resist the urge to use a lot of salt.
- Eat foods that are high in potassium, such as bananas, sweet potatoes, and tomatoes to help the body get rid of excess salt.
- Experiment with trying salt substitutes when cooking, such as garlic powder, black pepper, or flavored vegetable oils (such as sesame oil).
- Excessive use of salt can be avoided by cooking yourself using fresh, not processed ingredients.
Step 3. Avoid carbs so you can lose fluids fast
Eating large amounts of carbohydrate-rich foods can make the body retain fluids. Because of this, many people lose fluids quickly when they first switch to a low-carb diet. Try to avoid foods like pasta, white bread, potatoes, and baked sweets.
- Replace high-carbohydrate foods with vegetables and fruits that are high in fiber, such as berries, leafy greens, and legumes (beans and beans).
- Avoiding carbohydrates is great for weight loss in the short term, but not great for the long term. So that you can have a healthy diet, consume food sources with complex carbohydrates, such as whole wheat bread and pasta, brown rice, and beans.
Step 4. Do exercise to sweat
When you exercise, you excrete a lot of water and salt through sweat. Try biking, running, or brisk walking to get your blood pumping and sweating.
- Try circuit training or other high-intensity exercise to drain fluids more quickly.
- Don't forget to drink lots of water when exercising. If you are dehydrated, you will actually retain more fluids!
Step 5. Ask your doctor about diuretic medications
The body can retain a lot of fluids due to certain health conditions. If you have difficulty passing the fluid, go to the doctor and ask the cause of the problem. Your doctor may be able to treat the underlying cause and prescribe medication to prevent your body from retaining too much fluid.
- Your doctor may give you a diuretic (water pill) or a magnesium supplement to minimize the amount of fluid your body stores.
- Some common causes that make the body retain fluids include PMS (pre-menstrual syndrome), pregnancy, kidney or liver problems, heart disease, and certain lung conditions. Some medications can also make the body retain fluids.
Warning:
Call your doctor immediately if you gain more than 0.9 kg in a day or 1.8 kg a week. This could be a sign that you are retaining too much fluid.
Method 2 of 2: Reduce Fat by Changing Diet and Lifestyle
Step 1. Eat lean protein to fill you up quickly
Eating lots of protein can boost your metabolism so you'll burn calories more efficiently. It can also keep you full for longer than other foods, so you're less likely to get hungry between meals. Try eating 0.7 grams of lean protein for every 1 pound (0.45 kg) of body weight per day so you can lose weight.
Some healthy sources of lean protein include white meat poultry, fish, legumes (such as lentils, beans, and peas), and Greek yogurt
Step 2. Avoid liquid calories
You can enter a lot of calories easily without realizing it from the drinks you consume. If you want to lose weight fast, don't consume drinks that are high in sugar and calories, such as alcohol, juices, sugary sodas, or sugary teas and coffees.
Continue to use water to meet the body's fluid needs. In addition to helping reduce fluid weight, water can also make you less hungry
Step 3. Eat three small meals a day to encourage your body to burn calories
Instead of eating several small meals throughout the day, eat small, filling meals 3 times a day when you are trying hard to lose weight. The meal should contain lean protein, fruit or vegetables, and whole grains. After eating, resist the urge to snack until the next meal.
- If you can resist the urge to snack between meals, your body will burn fat for energy.
- If you don't have a snack after dinner, your body will tend to burn fat while you sleep.
Step 4. Boost your metabolism with high-intensity interval training
By doing high-intensity exercise, you can increase your metabolism and encourage your body to burn fat. Talk to your doctor, physical therapist, or personal trainer whether you can do high-intensity interval training to get your heart pumping more and burn calories more quickly.
- Do 8 high-intensity exercises for 4 minutes. Each exercise should be done within 20 seconds, followed by a rest for 10 seconds.
- Some good high-intensity exercises include burpees, jump squats, and mountain climbers.
Tip:
Strength training is also great for burning fat and building muscle. However, don't worry if you haven't lost any weight, you might gain muscle mass!
Step 5. Ask your doctor about a low-calorie diet
If you want to lose fat in a hurry, a good option is a low-calorie diet. This diet usually requires you to consume no more than 800 to 1500 calories in a day. Remember, this is not a great option for long-term weight loss. Only stick to a low-calorie diet under the supervision of a doctor or registered dietitian, and don't keep it on for longer than the recommended time.
