To lose 0.5 kg of weight, you need to burn more than 3,500 calories consumed. This means, to lose 2.5 kg, you need to burn 17,500 calories (3,500 x 5) in seven days. This is certainly a big “challenge”. However, by increasing the amount of activity, sticking to a healthy diet, and exercising for (at least) 45 minutes each day, you can lose weight well. If you live a static lifestyle (in this case, you don't move much or do strenuous activities), try eating less certain types of food and doing more light activities to lose weight. If you already have an active lifestyle, you may need to increase your exercise frequency and stick to a strict diet. Whatever the situation, you can come up with a custom diet plan that is effective for weight loss.
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Method 1 of 4: Practicing Healthy Habits
Step 1. Identify the habits you are currently living
Losing 2.5 kilograms can be done by correcting the "weaknesses" in the diet and exercise pattern that is undertaken. Make a list of the foods you have eaten in the last few weeks. Include a daily activity schedule so you can see how much activity you do. You can start jotting down these things one week before going on a diet, or remembering them.
- How many fizzy drinks and juices do you consume?
- How much sugar do you eat every day?
- How much white bread and pasta do you eat?
- How often do you exercise each week?
- Do you often sit for long periods of time at work?
- How often do you eat out (eg in restaurants)?
Step 2. Calculate the allowable daily calorie requirement
By calculating the number of daily calorie needs, you can find out how many calories you consume each day. Try to consume just 1,200 to 1,800 calories in one day. For women who are small, try to consume only 1,200 to 1,500 calories per day, while pre need to consume 1,600 - 1,800 calories per day only.
Step 3. Shop for your food needs for a week from the start
Try to buy all your food needs for one week at a time so that later you don't have to buy junk food if you feel hungry at any time. Shop along the side of the convenience store selling whole food products. Don't forget to buy fruits like berries, green leafy vegetables, whole grain products and low-fat yogurt.
Step 4. Find a friend who you want to invite to lose weight together
Having enthusiasm (especially an encouraging person, such as a husband, best friend, mother, or coworker) can help improve weight loss results. A workout buddy can encourage you to exercise longer. He can also help you achieve your desired weight loss and share the cost of a personal trainer at the gym.
Step 5. Record what you eat in a journal
While on the diet for one week, write down everything you eat and drink each day. Also note the portions you eat and the number of calories contained in these foods. The night before resting, count the calories from each meal to see if you're staying within your daily calorie limit.
- You can also log all the physical activity you do to see how many calories you burn.
- There are many mobile applications that can help track the progress of your diet and exercise program. Some apps even have a database of food types with nutritional and calorie information, making it easier for you to keep track of your daily calorie intake.
Step 6. Go to bed early
Set the same bedtime every night for one week to ensure you get plenty of rest. Sleep is one of the "secret keys" to weight loss. When you are sleep deprived, your body releases cortisol, a hormone that can "store" weight.
When setting your bedtime, keep in mind that you also need to get up earlier than usual to exercise
Step 7. Weigh yourself in the morning
Your weight can fluctuate throughout the day, so it's a good idea to weigh yourself right after you wake up for consistent results. If you start your diet on Monday, try to achieve a 1 pound weight loss on Wednesday. If you're not getting the results you want, double-check your activity and diet journal to make sure you're burning more calories than you're taking in.
Method 2 of 4: Eating Healthy Food
Step 1. Consume several small meals a day
Instead of having three hours of large meals, try dividing your meals into four to five hours of small meals. Each meal should contain 300-400 calories. Eating more hours with smaller portions helps prevent hunger or the urge to eat, and reduces the urge to snack.
Step 2. Make a meal plan every day for one week
By knowing what to eat at each meal, you can reduce the risk of "cheating" in your diet program. Focus on eating whole foods at home for one week and alter each meal with small, low-calorie snacks. Count each meal carefully.
Always read a food's nutrition label to find out the calories, protein, and other substances contained in a single serving. This applies to all types of packaged food. Make sure you also keep a count of the number of calories in the food consumed at each meal
Step 3. Start the day with a protein-rich breakfast
Try consuming 300 calories for breakfast. Protein is a good source of energy to start the day because it makes you feel full and provides energy for other activities. Try one of the following:
- Try enjoying hard-boiled eggs with whole wheat bread and apples (half only).
- Enjoy a slice of whole wheat bread with a tablespoon of nut and orange butter.
- Prepare 440 ml of smoothie with 120 ml of low-fat Greek yogurt, 120 ml of water, 240 ml of almond milk and blueberries.
Step 4. Prepare a small lunch
You need to maintain energy during the day when you start to feel tired. Make lunch the night before, and choose the type of food that is easy to bring to work. There are several food menu options that you can prepare, such as:
- Grilled vegetable salad that includes 130 grams of sweet potato, 130 grams of eggplant, 130 grams of bell pepper, 390 grams of mixed greens and 3 tablespoons of honey mustard.
- 180 ml low-fat yogurt with berries and a handful of almonds (about 23 nuts).
- Low sodium pea soup. Check the label and make sure the product contains 300-400 calories and 20-30 grams of protein per serving.
Step 5. Cook dinner to fill the stomach
Serving dinner can keep you feeling full throughout the night. You need to eat a meal that is high in protein and fiber so you don't feel compelled to look for a snack. Try serving a thin slice of boiled meat and vegetables. In addition, avoid foods that contain high calories such as pasta. There are several menus / dishes that you can try, such as:
- 170 grams of grilled chicken (chopped) and 130 grams of chickpeas
- 130 grams of eggplant (chopped and roasted) and 10 pieces of asparagus.
- 170 grams of grilled white fish (eg tilapia or salmon), 130 grams of mashed potatoes and 75 grams of chickpeas.
Step 6. Make sure each serving contains vegetables and fruits
Vegetables and fruits help make you feel full, even when you don't eat much. However, avoid vegetables that contain starch, such as corn. Instead, try the types of vegetables and fruits that are more suitable for your diet, such as:
- Cauliflower
- Spinach
- Kale
- Broccoli
- Berries
- Apple
- Pear
Method 3 of 4: Reducing Excess Calories
Step 1. Replace your drink with fresh water
You will need to replace all your drinks with fresh water, including coffee, milk, alcoholic beverages, or soda. You need to drink (at least) 8 glasses of water every day. Drinking water before meals can help you lose weight.
- If you enjoy or habitually consume soft drinks, reducing your consumption of sugary drinks can also help you lose 2.5 kilograms in a week.
- You can consume non-calorie drinks such as lemon water, tea (hot or cold), and black coffee. Make sure you don't add sugar or milk to the drink.
Step 2. Reduce sugar consumption
On average, people consume an additional 350 calories from sugar each day. While you can't completely avoid sugar, you can avoid foods that are high in sugar. If you're craving something sweet, try eating dried fruit, a cinnamon-roasted apple or a bowl of berries. In addition, there are several ways that can be done to avoid excessive sugar consumption:
- Eat plain oats for breakfast instead of breakfast cereal or pastries.
- Avoid packaged foods that contain sugar, high-fructose corn syrup, honey, or corn sugar as the first or second composition.
- Don't add sugar to coffee and tea.
- Avoid desserts.
Step 3. Avoid consuming processed carbohydrates
If you like plain bread and pasta, you can lose weight by reducing the consumption of these two processed whole grain products. Both are high in calories and can make you feel hungry. Therefore, do not consume carbohydrate products that have been processed for one week. If you need to eat bread, choose whole grain bread (100% whole grain) which is rich in fiber. In addition, there are some products that you need to avoid, such as:
- bakery products
- Pasta
- Crunchy biscuits or crackers
- Baked pastries, such as muffins and cookies
- Potato chips
Step 4. Reduce the salt content in the food you eat
Salt can hold water in your body. You can lose 0.5-2 kilograms of water weight in the body by removing salt from the body system. Buy low-salt packaged food products or fresh, unseasoned meat. Do not add table salt to the food you are about to eat.
Method 4 of 4: Increase Activity
Step 1. Avoid activities that don't require you to move around much
Don't watch too much television and spend less time on the computer. Plan an outing with friends or family. Also, plan activities to do with friends instead of just eating. There are lots of fun activities you can do on the weekends and give you the drive to lose weight:
- Mini golf
- Hiking
- Dancing in the club
- Stroll in the mall
- Swim at the beach or pool
Step 2. Take a 10-20 minute walk after lunch or dinner
Do this for one week, increasing the duration to 30 minutes if possible. Habits like this can be an additional exercise to your daily routine and can help burn the calories you consume.
Instead of driving short distances, try walking or cycling. Plan your trip on foot in advance so you can still reach your destination at the right time
Step 3. Book or register in advance for gym classes
Try signing up for three 1-hour cardio training sessions. By committing yourself financially from the start, you will be encouraged to go for these classes, even if you feel tired. You need to find a class that can increase your heart rate and challenge your body. There are several exercise options you can try:
- Zumba
- Oula
- Bootcamp
- Barre method
- Aerobics (step aerobics)
- Interval training
Step 4. Exercise in the morning
Join a fitness session or cardio exercise for 45 minutes after you wake up in the morning. Exercise in the morning can keep you on a diet program throughout the day. In addition, exercise in the morning promotes better sleep patterns and loses more weight. Some types of exercise that are suitable to be done in the morning include:
- Run
- Pilates
- Swimming
Step 5. Do weightlifting in your gym session
In addition to cardio, do two or three weightlifting exercises a week. You can also do strength training to boost your metabolism. Also, the more muscle you build, the more calories you burn when you exercise.
- If you've never done weightlifting before, start by doing exercises using special machines. Read the instructions for using the machine or ask the trainer. You need to determine the specific muscle group you want to work on, such as your arms, legs, or abs (abs). Do three sets of exercises with 12 repetitions.
- If you're lifting weights freely (without machines), invite or ask a friend who you exercise with to review your progress.
Step 6. Try practicing yoga
Stress can encourage the body to produce hormones that regulate the body to store fat, such as cortisol and adrenaline. Try taking a 60-90 minute yoga class. You can also watch yoga videos online if you want to practice at home. Yoga can provide relaxation and increase awareness of the body, thereby helping you lose weight.
Tips
- Undergoing a diet program with friends can increase the success of the program.
- Always choose activities that encourage you to stay moving, rather than those that require you to stay seated.
- Always discuss with your doctor before you go on a diet program.
Warning
- Some people have a higher metabolism. Therefore, you may not be able to see the results of the diet program as quickly as you would like.
- If you feel sluggish, dizzy, or very tired during your diet, you may be running low on calories. Stop the diet program and consult a doctor for advice.
- Diet restrictions may not be effective in the long term. If you are overwhelmed with hunger pangs, increase your intake of vegetables, fruits, and whole grain products that are rich in fiber. If not, the risk of failure of the diet program will be even greater.
