For those of you who want to lose 20 kg of weight in 2 months, this means you need to lose 2.5 kg of weight per week. This target can be achieved if you burn 2,500 calories more than the calories consumed. Weight loss that is safe for the body ranges from 0.5-1 kg/week. For this, you need to burn 500-1,000 calories more than your daily calorie intake. Although the progress is slower, keep in mind that gradual weight loss is more effective than a crash diet when measured in terms of reduced body fat, waist circumference, and hip circumference. If you lose weight drastically in a short period of time, it is possible that only body fluids are being lost, making weight loss difficult to maintain. If you want to lose weight in a healthy and beneficial way, then work towards achieving your goals by exercising more intensively and adopting methods that have been proven to be effective.
Step
Method 1 of 3: Changing Your Lifestyle and Adopting a Healthy Diet
Step 1. Set a weight loss goal realistic.
In addition to setting long-term goals, you need to target short-term weight loss, for example in 1 month. Then, make a plan to make it happen. In addition, you need to determine intermediate targets as a means of achieving long-term targets so that you stay focused on the goals you want to achieve.
For example, start losing weight by aiming to lose 4 kg in 1 month. This means you need to lose 1 kg/week by dieting to reduce your calorie intake and exercising regularly to burn an extra 1,000 calories/day
Step 2. Calculate your calorie needs and daily calorie intake for weight loss
Counting calories is an effective way to ensure the achievement of a predetermined target by reducing food intake as needed. To find out how many calories you need, consult a doctor or calculate it yourself using a calorie counter app. Reduce 500-1,000 calories/day by dieting and exercising. Record all the food and drinks you consume throughout the day using a notebook or app.
Women need 1,200-1,500 calories/day. Men need 1,500-1,800 calories/day
Tip: no matter how small, changes in diet have a big impact on the amount of calorie intake. For example, replacing 500 milliliters of soda or sugary juice with water means cutting back 200-300 calories!
Step 3. Eat nutritious, low-calorie foods
Fruits and vegetables make you feel full, but have fewer calories than other foods, such as bread, chips, and candy. So that you consume calories as needed, but don't get hungry quickly, eat 100-150 grams of fruit or vegetables at each meal by eating:
- Fresh lettuce leaf salad or spring mix or spinach, tomato and cucumber salad.
- Steamed vegetables, such as broccoli, cabbage, carrots, peas, and pumpkin.
- A slice of fresh melon, papaya, apple or pear.
Step 4. Practice intermittent fasting
During intermittent fasting, you eat everything from breakfast to dinner in 8-10 hours when the intensity of daily activity is very high, usually between 7 a.m. and 5 p.m. You are free to determine the fasting schedule, but apply it consistently every day so that the duration between dinner and breakfast the next day is always the same.
- For example, if you want to fast for 16 hours, have breakfast at 7:00 a.m., lunch at 11:00 a.m., and dinner at 3:00 p.m. so that the duration doesn't exceed 8 hours.
- Another example, eat breakfast at 8:00 AM, lunch at 1:00 PM, and dinner at 6:00 PM for a maximum duration of 10 hours if you want to fast 14 hours.
Step 5. Follow a low-carb or low-fat diet
Both of these diet programs are useful for losing weight because calorie intake is limited by choosing a menu to eat. So, choose a diet program that can be applied in the long term. If you like low-carb foods, such as eggs, ham, cheese, and leafy greens, a low-carb diet is better for you. However, if you can't eliminate fruits, bread, pasta, and rice from your diet, stick to a low-fat diet.
Remember that you must reduce your calorie intake until a deficit occurs. You don't lose weight if you don't reduce your daily calorie intake
Step 6. Drink more water
Water has no calories and is useful for hydrating the body so that it can function properly. Instead of consuming other drinks, make it a habit to drink water to reduce calorie intake.
- Avoid sugary sodas, alcoholic beverages, and high-calorie drinks.
- Add the lemon or lime slices to the water to give it a taste. For a more unique taste, add sliced strawberries or cucumbers.
Step 7. Get in the habit of eating mindfully so that you are able to limit the portion of food
This step makes you more aware of physical sensations and things that are experienced while eating so that the portion of food can be reduced. For that, do the following tips:
- Turn off the TV, computer and cell phone when you eat food.
- Hold the spoon with your non-dominant hand or use chopsticks.
- Focus your attention by observing food from various aspects so that you eat mindfully. Smell the food, observe the shape of the dish on the plate, then chew the food slowly while enjoying the taste and feeling the texture in your mouth.
Method 2 of 3: Increase Physical Activity
Step 1. Set aside time to exercise at least 150 minutes per week
For maximum results, extend the duration of the exercise because the minimum duration is only to maintain health. Get in the habit of exercising at least 30 minutes/day most days. Do exercises that interest you so that you are more motivated.
For example, take time for a walk during your lunch break or after dinner, join an aerobics or stationary bike class, dance in the sitting room to your favorite song
Tip: if you can't exercise 30 minutes at a time, break it up into sessions of 10-15 minutes each.
Step 2. Do more physical activity as you go about your day
In order to lose weight faster, take as much time as possible to exercise to increase calorie burning. This step can be done during daily activities, for example by:
- Park the vehicle away from the office or mall entrance.
- Use the stairs instead of the elevator
- Walk or bike to school or work
- Leave your seat to walk elsewhere or do squats while waiting for the TV commercial to finish
Step 3. Do high-intensity interval training (HIIT) to increase calorie burn
HIIT is a series of physical movements consisting of moderate-intensity exercises and short-duration high-intensity exercises that are performed repeatedly at certain time intervals. You can build a HIIT sequence from a variety of physical exercises, such as walking, running, biking, swimming, or dancing.
- For example, do HIIT by walking for 3 minutes, brisk walking for 3 minutes, then walking again for 3 minutes. Do this circuit several times for 30 minutes.
- Another example, if you like cycling, start practicing on flat ground and then look for an uphill area. After returning to level ground, continue the exercise by climbing again. Practice for 30 minutes with 3-5 minute intervals.
Step 4. Do muscle strengthening exercises to speed up your metabolism while resting
The bigger the muscle, the faster the body's metabolism at rest. Thus, the body burns more calories even when you are asleep. Set aside time to build and strengthen muscles 2 times a week 30-45 minutes/session using resistance bands, dumbbells, weight training machines, or body weight.
When doing muscle strengthening exercises, make sure you work all the major muscle groups, such as your arms, legs, buttocks, abs, chest
Method 3 of 3: Undergoing Therapy
Step 1. Seek information about therapy to change your diet
If you're used to eating food when you're depressed, sad, lonely, or tired, a therapist can help you change these habits. A licensed mental health professional can explain how to deal with negative emotions so you don't rely on food to distract you.
For example, if you frequently eat candy and junk food when you're feeling stressed, a therapist can teach you relaxation techniques, such as deep breathing or progressive muscle relaxation
Step 2. Join a supportive group to ask others for support
Interact with people who want to lose weight to keep you motivated and avoid obstacles that keep you from progressing. Look for online discussion forums or local communities that focus on weight loss programs.
Some paid weight loss programs give you the opportunity to join a supportive group, but some are free, such as Take Off Pounds Sensibly (TOPS) or Overeaters Anonymous (OA)
Tip: if you are having trouble finding a support group, ask your doctor or therapist for information on this.
Step 3. Discuss with your doctor whether or not to take weight loss medication
Several drugs have been shown to be effective in losing weight as expected. This step may be considered if you have a body mass index (BMI) of more than 30 or a BMI of more than 27 and have health problems that correlate with weight gain, such as diabetes or hypertension. See your doctor to discuss options and possible medical risks. In general, doctors prescribe the following drugs for weight loss:
- Orlistat
- Lorcaserin
- Phentermine and Topiramate
- Buproprion and Naltrexone
- Liraglutide
Step 4. Find information about bariatric surgery
This step is a very effective last option for people who have been trying to lose weight for years, but to no avail. Bariatric surgery is done by shrinking the stomach so it can't hold too much food. If you have tried various ways and have not succeeded, ask your doctor whether you need this surgery.
