If you have to lose as much as 45 kg, usually your weight and BMI are quite high and can be classified into obesity category I or II. You are also at a higher risk of various diseases such as diabetes, high blood pressure, or heart disease if you are overweight. Losing weight can help reduce your risk of the disease and its effects on your body so that you feel healthier overall. However, trying to lose a large amount of weight is a long and arduous process. However, with proper preparation and the right diet and exercise program, you can lose weight to achieve your desired weight goals and other health goals.
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Part 1 of 5: Planning a Massive Weight Loss Program
Step 1. Consult a doctor or nutritionist
Consulting with a doctor is very important to make sure the weight loss program that you are going to live is safe and in accordance with your condition.
- In addition to consulting a doctor, consulting a nutritionist is also the right step. Nutrition and weight loss experts can guide and provide information on safe and healthy weight loss.
- If the weight you need to lose is 45 kg, you may also have a chronic disease caused by being overweight or obese. Thus, consulting with a doctor is increasingly important to find out which type of weight loss program is right for your condition.
Step 2. Set a target
Losing as much as 45 kg is a big goal, and requires you to be on a weight loss program for a long time. Setting realistic goals is important, especially if you want to lose even more weight.
- In general, losing weight by 0.45-0.9 kg in one week is still quite safe. So, it may take you about a year or more to lose 45 kg.
- Losing weight even faster may be unhealthy and unsafe. In addition, such weight loss does not last long, and there is a risk of bringing your weight back to the way it was.
- It's great to set big goals in the long term, but setting smaller goals while working can keep you motivated in your weight loss struggle. For example: losing 4.5 kg in 4-6 weeks, or losing 11.5 kg in the first 3 months.
Step 3. Get rid of unhealthy food from inside the house
This is the most effective change you can make immediately to start the struggle to lose weight. The more food temptations you have at home, the more likely you are to give up and eat them. Creating a healthy home environment can help support a weight loss program.
- Throw away all sugary foods (such as pastries, cupcakes, or ice cream), chips, crackers, and sugary drinks (soda or packaged fruit juice).
- You can also donate unopened food to a local soup kitchen instead of throwing it in the trash.
- Keep in your mind, "out of sight, deep in heart." Removing such foods from the house will help you stick to a healthy diet and weight loss program.
Step 4. Create a diet plan
Starting a program to lose 45 kg must be accompanied by a change in diet. So take a few hours to design a healthy weekly diet.
- Consult a nutritionist to make sure the diet plan is safe in light of your medical history.
- Start with a diet plan for 1 week. List all foods from breakfast, lunch, dinner, snacks, and sugar-free drinks.
- If you're following a specific calorie range reference, be sure to include the calorie count for each meal and snack to ensure you're reaching your set range.
- After a few weeks, you won't have to write down a detailed diet plan anymore, especially if you're used to eating and enjoying healthy, easy foods.
- If you start to feel bored, review and change your diet plan. Don't stop trying just because you're bored. Look for new healthy food recipes to keep you going.
Part 2 of 5: Diet for Weight Loss
Step 1. Pay attention to the number of calories
To lose weight, you must reduce the number of calories intake. Following a moderate calorie diet over the long term will help you achieve your weight loss goals.
- Generally, you can lose about 0.45-0.9 kg by reducing about 500 calories each day. This rate of weight loss is considered safe and healthy.
- Reducing your calorie intake even more, or consuming fewer than 1,200 calories per day is considered unsafe, healthy, or appropriate. You actually run the risk of nutritional deficiencies, because it is difficult to consume all the nutrients you need from a very low-calorie diet. In addition, this type of diet generally can not be done in the long term.
- If you want to limit your calorie intake to a certain amount, you can enter your height, weight, and daily activity level into an online calculator to help determine how many calories you need to lose weight.
- You can also consult a professional nutritionist to find out the number of calories that suits your weight loss goals.
Step 2. Eat healthy protein at every meal
Eating foods that are rich in healthy protein is very important in losing weight. Protein will help you feel full while providing energy for weight loss.
- Eat a healthy source of protein with every meal and snack. This protein intake will help you meet the minimum daily nutritional requirements.
- In general, women should consume 46 grams of protein daily, and men should consume 56 grams of protein daily.
- Foods rich in healthy protein include: poultry, lean beef, eggs, pork, seafood, tofu, legumes, and low-fat dairy products.
- Reduce your intake of fat-rich protein sources as they contain more calories and can slow weight loss. Foods such as beef, sausage, smoked meats and fatty dairy products, and skinned chicken should only be consumed occasionally.
Step 3. Make fruits and vegetables the main part of your diet
Low-calorie fruits and vegetables will help you lose weight. In addition, these foods can also increase the mass of food so that it makes you full longer.
- Include a variety of fruit each day or week. Ideally, eat about 1 or 2 servings of fruit each day. A fruit serving consists of 1/2 cup of chopped fruit, 1 whole fruit, or 1/4 cup of dried fruit.
- Eat a variety of vegetables each day or week. Try to eat 3-5 servings of vegetables every day. A serving of vegetables consists of 1 or 2 cups of green leafy vegetables.
- Carbohydrate vegetables such as carrots, peas, or potatoes can also be included in a weight loss diet. Indeed, these vegetables contain slightly higher calories, but they can still be included in the diet for weight loss.
Step 4. Choose whole grains
Choose whole grains whenever possible. Whole grains are rich in fiber, vitamins and other essential nutrients.
- Whole grains that can be consumed include: quinoa, oats, whole wheat bread or pasta, and brown rice.
- One serving of whole grains is 30 ml or 1/2 cup. Include 1 or 2 servings of whole grains in your daily diet.
- Keep an eye on the whole grains you eat while losing weight. Even though they are included in a healthy diet, whole grains contain more calories and fewer nutrients than healthy proteins, fruits and vegetables.
Step 5. Eat healthy snacks
You may feel hungry more often as you try to reduce your calorie intake and increase your exercise. Snacks can help manage hunger and support your weight loss efforts.
- You can include snacks in your diet when appropriate. For example, if the distance between meals is more than 5 hours or as a source of energy after exercise.
- You should also keep an eye on snack consumption. If you're not hungry or it's almost time to eat, there's no need for a snack. Consumption of unnecessary calories can hinder or slow down your weight loss. Consider your snack consumption carefully.
- The number of calories in a snack should only be between 100-200 calories while trying to lose weight. Healthy snacks that can support your weight loss efforts include: single-pack Greek yogurt, hard-boiled eggs, carrots and hummus, or 1/2 cup of edamame beans.
- Replace your favorite snacks with healthier options. When you miss your favorite snack, try replacing those high-calorie snacks with healthier options. For example, enjoy 1/2 cup of pineapple instead of cookies after dinner to relieve your cravings for sweets.
Step 6. Do what you want once in a while
Even though dieting requires you to stick to a program for a long time, you can still eat what you want every now and then. Because, avoiding certain foods in the long term can trigger overeating.
- Include a schedule for eating the foods you want in your diet plan. You can include anything, for example: going out to dinner, or eating some sweets. Including a schedule like this in your diet plan can help you find solutions, such as adding a 10-minute treadmill workout, or eating lighter meals throughout the day.
- Determine the type of food you want honestly. Consumption of foods like this should only occasionally. Even though it is different for everyone, these foods should not be consumed every day.
Step 7. Drink enough water
Adequate body fluids will support your weight loss program. You may feel hungry and tired when your body is dehydrated, which in turn triggers you to eat. Increasing the number of calories can slow or hinder your weight loss.
- Aim to drink about 2 liters of sugar-free fluids each day. This amount is a basic rule that you should remember, although you may need more fluids.
- Sugar-free liquids that you can drink include: water, water with added flavors, tea and coffee, and sports drinks without calories.
Part 3 of 5: Exercise for Weight Loss
Step 1. See a personal trainer
Try consulting a personal trainer to help you get started with an exercise program. A fitness professional will help you develop an exercise program that can help you lose weight and maintain your results permanently.
- Tell your weight loss goals and diet. A personal trainer will work with you to achieve these goals. Also, ask about exercises that might be more comfortable for you. If your excess weight is causing joint pain, a personal trainer may teach or show you exercises that will relieve the pain.
- A free consultation with a personal trainer is often provided when you register as a member of a gym.
- Also try to use the help of a personal trainer only a few times until you get used to it. You don't really need the help of a personal trainer long term if you don't want it.
Step 2. Include cardio exercise
Aerobic exercise is a powerful option for burning calories. This exercise will not only support your efforts to lose weight, but will also provide various benefits for the body such as increasing energy and improving movement.
- It is recommended that you include 150 minutes of moderate-intensity aerobic exercise each week. However, the more exercise you do, the more calories you burn. Thus, the weight you lose will be even greater.
- If the excess weight that must be lost is large enough, start by exercising slowly. If you can't afford to exercise for 150 minutes every week, that's fine. Try starting with just 10 minutes every day.
- Include cardio exercises such as: brisk walking, cycling, using the elliptical trainer, or swimming/aerobics in the water.
Step 3. Include strength training
Strength training is another form of exercise that will support your weight loss. Use 1-2 days for strength training each week.
- Strength training will help build muscle mass which over time will burn more calories than fat mass in the body. Increasing muscle mass will help you burn more calories throughout the day.
- Strength training can also help shape and make the body appear leaner.
- Strength training includes: lifting weights, yoga, or training with resistance bands/tubes.
Step 4. Find an exercise that you enjoy
It's important to find an activity that you really enjoy, because it can keep you excited about doing it on a regular basis.
- Try different types of exercises that you might like. That way, you have an idea of the types of exercises that are likely to continue in the long run.
- Creative thinking. Mountain climbing, dance lessons, rowing, or team sports are all examples of the types of sports that are fun to do.
- Change your routine. After a while, the exercise routine may bore you. Changing your workout routine every now and then can keep this activity feeling fresh and fun.
- Work out with friends to stay motivated. Your motivation may be more awake if you exercise with friends.
Part 4 of 5: Maintaining Motivation
Step 1. Make a notebook
Research shows that keeping track of progress during weight loss increases your chances of hitting your goals and maintaining the results in the long term.
- Keeping a notebook allows you to channel your emotions, frustrations, disappointments, or even setbacks as you try. It can also be a way of motivating yourself. Writing positive quotes or noting your successes will keep you motivated.
- Buy a notebook, download a notebook app, or search the internet for notebook sites and fill them out regularly. You don't have to fill it every day, if you don't want to, a few times a week will suffice.
- Write down something about your diet, progress in your weight loss efforts, body size, and how you felt during the diet program.
Step 2. Join a support group
Support groups are very important for weight loss, especially if you are trying to lose a very large amount. It will take you some time to reach your weight loss goal of 45 kg, and your struggle may be long, so the support of a person or group of people who will encourage and encourage you will be beneficial.
- Meet a friend or family member and tell them about your target. Ask for their help to encourage and remind you until the target is reached.
- You can also look for support groups directly or via the internet. People who share the same fate and are struggling to lose weight will also help encourage and encourage you.
Step 3. Record your progress
You will be more motivated the more weight you lose. However, the only way to be sure of your progress is to take regular measurements.
- Weigh yourself 1 or 2 times a week. Make sure to weigh yourself at the same time each week. The best time to weigh yourself is in the morning before you eat anything.
- Remember that clothes and shoes also have weight. So, to get accurate results, weigh in naked or wearing only underwear. Try to always weigh without wearing clothes or with wearing the same clothes.
- Measure your body. Use a tape measure to measure the circumference of your waist, thighs, arms, and neck. Your body shape will change as you lose weight and your efforts to exercise regularly.
Part 5 of 5: Overcoming Stagnation
Step 1. Record your weight stagnation
Periodic stagnation in weight loss is normal, and you will experience it when trying to lose a large amount of weight. As you lose more and more weight, your body will adjust. So that your weight scale will not change in a few days or a few weeks.
- Record your weight stagnation. This is very important, because if you're not losing any more weight, you'll need to rework your diet, exercise program, and other lifestyle factors to make sure they're still supporting your weight loss.
- If your weight hasn't changed and you're still on a diet and exercise program, there's no need to stress. Believe in yourself and continue your program. Remember weight stagnation is a normal and will happen. Don't give up or try fad diets to lose weight. Continue with your program.
Step 2. Research your food records
Keeping a record of the food you eat can not only help and encourage weight loss, it can also help reevaluate progress and overcome stagnation in weight loss.
- Pay close attention to the consumption of snacks or other sweet foods. Even if you don't eat them every day, just a few extra snacks a week can slow weight loss or cause stagnation.
- Pay attention to your portion sizes. Eating larger portions, perhaps just by guessing, can also cause stagnation.
- Also make sure you are eating enough. Reducing too many calories or portion sizes can actually slow down weight loss. A diet that is too low in calories and nutrients will not support weight loss and will appear as stagnation.
Step 3. Change your routine
If the lingering weight is bothering you or making you anxious, try changing your routine. Try a different type of exercise to encourage your weight loss again.
Try a different cardio program like HIIT or circuit training, which can burn a lot of calories. You can also increase or start strength training to increase your body's basal metabolic rate
Tips
- Get in the habit of brushing your teeth between meals. If your mouth feels as fresh as mint, your urge to eat will be less.
- While it can help with the process, exercising alone isn't enough to lose weight. Remember that trying to lose weight consists of 70% diet and 30% exercise.
- Everyone on a diet has ups and downs. Just because you eat unhealthy food for a day or a week, doesn't mean you should give up. If you make a mistake, learn from it, and get back to working towards your goals.
- Sharing your weight loss goals with friends and family may be helpful. That way, they will provide support and will not tempt you to eat unhealthy foods.
- Cook your own meals at home whenever possible. While eating out is quite enjoyable, it's almost impossible to find food that is healthy and fits your diet in a restaurant. However, if you eat out, try to reduce your calorie intake by asking the waiter to put the sauce on the edge of the plate and avoid fried foods.
- Control your appetite by drinking plenty of water and other sugar-free fluids between meals. Chewing gum can also help keep your mouth busy and provide a meal-like sensation.
