Weight loss cannot be done instantly. You must adopt a proper diet and exercise regularly. However, your wishes can come true with persistence and consistency. In order to lose 7-9 kg in one month, you must commit, try, and control yourself by monitoring your body condition to be able to lose weight safely. Keep in mind that drastic weight loss in a short period of time is very harmful to your health and is more difficult to maintain than gradual weight loss.
Step
Method 1 of 3: Adopting the Right Diet
Step 1. Reduce daily calorie consumption
Try to eat less than usual. During the first 1-2 weeks, reduce your calorie intake little by little. Henceforth, maintain a certain amount of calorie consumption so that you lose weight, but don't make you feel sluggish. Monitoring calorie intake is not fun and requires a lot of discipline in the long run, but it is a very effective way to lose weight.
- The most basic principle when running a diet to lose weight: calories burned must be more than calorie intake.
- Consult a nutritionist and record all the food and drinks you consume or use a calorie counter application, such as MyFitnessPal to record the nutritional content of the food and drinks consumed and calculate the number of calories needed to achieve your weight loss target.
Step 2. Don't eat malnutrition
In order to reduce your calorie intake, avoid processed foods and snacks that are filled with salt or sugar, such as french fries, pizza, cakes, and candy. A portion of sweet and fatty foods is a source of very high calories so that you gain weight, but you can replace it with a portion of healthy food. Malnutrition is an obstacle for people who want to reduce their body fat percentage.
- Choose baked, grilled, boiled, or steamed foods. Avoid fatty food additives, such as butter and vegetable oil.
- One easy way to drastically reduce calorie consumption is to avoid fast food and soda. In this way, many people are able to lose 1-1.5 kg more weight in a week.
Step 3. Choose nutritious foods
A filling, low-calorie meal is the key to successful weight loss. You will feel full if you eat 400 calories of vegetables, but still feel hungry if you eat fatty foods or 400 calories of fried chicken. Find out the menu that makes you full faster.
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Fruits, vegetables, whole grains, low-fat dairy products, and lean meats are solid foods that are beneficial for weight loss. Fruits and vegetables are high in fluids, very low in calories, and fat free. Therefore 1 gram of fat is equivalent to 9 calories, avoid processed foods, especially fatty ones. Choose natural foods, such as green, yellow, red, and orange fruits and vegetables.
Fiber is also very beneficial for weight loss because it only contains 1.5-2.5 calories / gram, for example by eating legumes, nuts, and seeds
Step 4. Don't add a calorie source when preparing food
Dinner menu 120 grams of chicken meat is good for your body, but do not be covered with butter and a sprinkling of cheese.
- When processing meat, remove the skin and fat. Do not cook with a sprinkling of breadcrumbs or other useless ingredients.
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Don't eat fried food even if you use vegetables because when fried, the nutritional content is lost.
Eat foods that are steamed and use lots of spices. The fat and calorie content of steamed food is lower than fried food. Spices are useful to increase metabolism
Step 5. Eat foods that help burn fat
Holding back hunger is not the way to lose fat. Instead, eat foods that are beneficial for burning fat. Replace non-nutritive foods with nutritious ones, for example:
- Fish high in omega 3 fatty acids are useful for lowering leptin levels in the body. Leptin is a hormone that controls hunger and increases metabolism. If you don't like seafood, ask your doctor about taking fish oil supplements. Although not natural, this method is still useful.
- An apple a day prevents the increase in body fat. Apples contain a lot of pectin which is useful for reducing fat absorption by the body. Besides being low in calories, apples are a useful snack because they are high in fiber and taste delicious.
- Season food with ginger and garlic. Ginger is useful for dilating blood vessels. Garlic helps lower insulin levels. Both are useful to increase metabolism.
- Prioritize using olive oil when cooking. Although it contains fat, olive oil is a source of healthy fats, namely monounsaturated fats that are useful for lowering cholesterol and providing other health benefits.
Step 6. Drink water to lose weight
Water is the source of life and helps you lose weight. Consumption of water throughout the day can reduce appetite and maintain healthy skin.
- Get in the habit of drinking 2 glasses of water before eating. This step makes you full faster (so you eat only 1/3 of the usual portion) so you can reduce your calorie consumption.
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Although everyone's fluid needs vary, the Institute of Medicine in the US recommends that men drink about 4 liters of water and women 3 liters per day, including fluids from other foods and drinks.
- In addition to water, green tea is also beneficial because it contains many antioxidants and helps increase metabolism.
- Whatever your activity, don't drink soda and alcohol. This drink contains a lot of calories that can increase weight without realizing it, but it is not filling.
Step 7. Eat smaller meals more often
Eating 5-7 times a day with small portions can accelerate weight loss compared to other eating patterns because you stay full throughout the day so you don't want to eat a lot.
- Choose healthy snacks. Measure out a portion of your favorite healthy snack (such as carrots, grapes, nuts, or yogurt) and place it in a bowl so it's ready to eat any time. Instead of continuing to work all day, enjoy a snack while resting to increase your metabolism.
- Don't skip breakfast! To be ready for activity, the body needs energy every morning. In addition to making it easier to lose weight, you can keep it off in the long run.
Method 2 of 3: Exercising Regularly
Step 1. Get into the habit of cardiovascular training
The fastest way to burn fat and use calories is to do cardio. Don't make excuses for not exercising. Cardio exercises can be done in various ways, for example:
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Running, cycling, swimming, boxing, playing tennis, dancing, and many other activities that are useful for cardiovascular training. If an exercise that involves a lot of jumping makes your knees uncomfortable, choose another exercise.
- Running, taekwondo, aerobics, and jumping rope are the sports that burn the most calories.
- Do high intensity interval training (HIIT). The Journal of Physiology released the results of a new study which states, "HIIT means high-intensity exercise consisting of a series of short, pounding movements with short breaks before performing the next set. After conducting research on healthy young college students, researchers proved that HIIT is beneficial for maintaining a healthy body. just like conventional endurance-boosting exercises that take a lot of time, but the duration of HIIT is much shorter (so less exercise is required!)" Besides burning more calories, you can work out for less.
Step 2. Do weight lifting
Cardio training is necessary to lose weight, but you have to do cardio and lift weights to get the optimal thing.
You can do cardio every day, but weight training shouldn't be done every day because the muscles need to be restored by resting. Do cardio as often as possible, but limit weight training to a few times a week
Step 3. Exercise more often
Walking briskly is the fastest way to burn calories. If you haven't worked out 3-4 times a week, start now. Make sure you exercise for about 1 hour/training session with a balanced portion of exercise between cardio activity, lifting weights, and stretching. The more you move to speed up your heart rate and burn calories, the more weight you will lose.
- Set aside 2 days a week to rest. High-intensity exercise makes the body experience a lack of calories at certain times. Therefore, a recovery period is needed in these conditions.
- You will exercise consistently if you do the exercises you are passionate about. If you don't like using a treadmill, try practicing yoga, swimming, kickboxing, mountain biking, rock climbing, or CrossFit. Anything that gets the body moving is beneficial for weight loss.
Step 4. Practice to the best of your ability
Maybe you are reluctant to exercise if you are not physically ready (because of yourself or physical problems). However, you can exercise by extending the duration of the exercise. High or low intensity exercise is useful for burning calories and strengthening muscles.
You still use calories even if it's only a short activity, such as walking, using the stairs, or washing the car. If you're not ready to run 5km right now, that's okay. Stick to a stricter diet and start running every morning. Even the smallest effort is still worthwhile
Step 5. Do fasting cardio exercise
This exercise consists of some cardiovascular activity, such as jogging, swimming, or other aerobic exercise, but done on an empty stomach. The body will utilize fat reserves as a ready-to-use energy source when it does not get glycogen (sugar that enters the bloodstream when eating) from the food consumed. Fasting cardio training helps athletes and people on diets to burn fat faster than traditional exercise.
- The best time to practice fasting cardio is right after getting up in the morning before eating breakfast. At this time, blood sugar levels are quite low because you did not eat anything all night.
- When exercising on an empty stomach, doing low-intensity exercise with a short duration, such as a brisk walk or brisk walk is quite beneficial.
Step 6. Run the Tabata workout program
The Tabata Protocol physical exercise, named after the scientists who created it, is a practical, but challenging, exercise. After determining 1 or more moves, do it for 20 seconds without stopping, rest for 10 seconds, then repeat the same pattern for up to 4 minutes (8 rounds). It seems easy, but this exercise is very strenuous and will leave you sweating. However, Tabata is a method of physical exercise that speeds up metabolism to an extreme which results in very high body fat burning.
- Choose easy moves, such as lunges or squats, so you can do it several times per round.
- To make the exercise easier for beginners, do each round for 10 seconds and rest for 20 seconds. Practice at a standard length when you're ready.
- Don't train beyond your ability. Tabata is a very intense workout program. Therefore, this program can only be done by people who are healthy and fit.
Method 3 of 3: Reaching Training Targets
Step 1. Calculate the body's basic metabolic rate (BMR)
Whatever you do, the body uses a certain amount of energy. Use the BMR Calculator application to calculate your BMR, which is your calorie needs when you are not active at all throughout the day. The calculation results obtained show how fast you burn calories so that you can determine the intensity of exercise needed and the number of calories that must be reduced in order to achieve your weight loss target. Make sure you take your age, gender and daily activity level into account.
- The formula for calculating a woman's BMR = 655 + (4.35 x weight in kilograms: 0.45) + (4.7 x height in centimeters: 2.54) - (4.7 x age in years).
- The formula for calculating a man's BMR = 66 + (6.23 x weight in kilograms: 0.45) + (12.7 x height in centimeters: 2.54) - (6.8 x age in years).
Step 2. Determine your daily level of physical activity
To calculate your daily calorie burn, you must use a specific number that represents each activity level.
- Almost never exercise or not at all = 1.2
- Very rarely exercise (1-3 days a week) = 1.375
- Infrequent exercise (3-5 days a week) = 1.55
- Frequent exercise (6-7 days a week) = 1,725
- Every day exercising heavy intensity = 1.9
Step 3. Calculate your daily calorie burn
To do this, multiply your BMR by your level of physical activity.
- The calculation result obtained is the total daily energy expenditure {TDEE}. The numbers seem huge, but remember that your body still burns calories while you sleep.
- For example, if your BMR is 3,500 and you currently rarely exercise, multiply 3,500 by 1.55 to get 5,425. This number is the number of calories burned to maintain weight. In order to lose 9 kg of weight in one month, you must reduce your calorie intake by at least 2,000 calories/day by dieting and exercising. Quite a challenging target!
Step 4. Lose weight by sweating
The cells of the human body tend to retain fluid as a reserve because the largest composition of our body is water. This can trigger flatulence and weight gain due to fluid retention so that the scales continue to rise. Eliminate excess fluid by reducing body fluids in the form of sweat. Cardiovascular exercise for 1 hour without stopping or entering the sauna room for 20 minutes can reduce body fluids so that weight loss is 0.5-1 kg.
- Make sure you drink enough water to replace fluids that are lost through the digestive tract and prevent dehydration.
- Losing weight by sweating is usually done by boxers, wrestlers, and martial arts athletes in order to enter the desired category or class when weighing.
Step 5. Get in the habit of getting a good night's sleep
In order for the condition of the body is always healthy and fit, you must get enough sleep every night. Make sure you get a good night's sleep without being awake for at least 6 hours each night, but 8 hours is better. During sleep, the body repairs damaged cells and tissues, stores calories, and restores energy deficiencies. When you wake up, you will feel refreshed and ready to work harder.
- Many people can't lose weight because they work too hard, experience insomnia, stress, and other problems.
- If you can't sleep at night without being awake, take short naps (10-15 minutes) several times a day.
Tips
- Don't worry about your weight because the number on the scale is not a reliable indicator. Muscle is denser than fat, so you gain weight but reduce body circumference. Body scales are not necessarily in accordance with physical changes. Use clothing as a means of figuring out changes in body circumference.
- Drinking water and exercising until you sweat is a fast way to lose weight.
- Make sure you exercise regularly. If the usual exercise feels light, increase the intensity. In addition, apply a healthy diet with a balanced menu consisting of vegetables, fruits, dairy products, meat, and others.
- Consume a variety of low-fat dairy products. Milk, cheese, and yogurt are useful for breaking down body fat cells and contain lots of calcium.
- Food from soybeans is a healthy alternative menu because it contains many vitamins and minerals. In addition, calories and fat in soybeans are lower than meat.
- If you want to eat sweet foods or drinks, replace sugar with honey. While neither is the best choice, honey is a natural product and is still better than granulated sugar.
Warning
- Don't eat canned fruit and fruit juices. This product contains a lot of sugar and is not nutritious.
- Avoid alcohol. Besides being useless, alcohol consumption is harmful to the body and makes it difficult for you to control your appetite.
