Many health experts recommend that weight loss is done in a safe way and little by little, namely -1 kg per week so that it can be maintained in the long term. If you want to lose weight faster to attend special events and important events, you will likely need to change your diet and exercise regularly. Make sure you understand the risks of losing weight in a short amount of time. Consult with your doctor before changing your lifestyle.
Step
Part 1 of 4: Making an Effective Plan
Step 1. Determine the weight loss target you want to achieve
Being thin in a short time is not easy, but by setting realistic goals and setting a schedule, you can achieve the weight you want.
- Find out how to reach your target and determine the most appropriate steps according to your needs.
- For example, you want to lose 2.5 kg of weight. Look for information on how to do it and the diet program you need.
- Example of a good goal: "I want to lose 2.5 kg in 2 weeks by eating a balanced diet of a maximum of 1,200 calories per day and exercising 30 minutes every day".
Step 2. Set a target daily calorie intake
In order to lose 2.5 kg of weight, you must reduce your daily calorie intake.
- Weight loss of -1 kg per week can be achieved if you burn 500-1,000 calories per day. This can be achieved by eating less and exercising more often.
- Even if the calorie intake is reduced, make sure the nutritional needs and vitamins obtained from food are still met. Consult a nutritionist to find out the nutritional needs during a diet.
- The more calorie intake is reduced, the greater the weight loss. Health experts do not recommend eating less than 1,200 calories per day, except when running a diet program under medical supervision.
Step 3. Stay motivated
As difficult as it is, make sure you stick to your plan consistently. This step is more challenging if you set a target that is difficult to achieve. In addition to trying to hit your target, make sure you stick to your plan consistently.
- Record everything you eat in a journal. Make sure you keep a record of all the food and drinks you eat and exercise every day. This step helps you determine what needs to be improved and what needs to be done to reach your target.
- Ask friends for support. You will be more confident if you have someone to give you input and supervise your diet (including journaling). In addition, you will be more motivated to achieve the target.
- Prepare gifts. Reward yourself when you reach your weekly or final goal, such as a few days off, playing a game, or watching a favorite movie. Don't choose food as a gift.
Step 4. Know the risks of losing weight in a short time
This program provides temporary results. Weight loss is difficult to maintain, especially if the diet is done by eliminating carbohydrates for some time and then returning to eating carbohydrates as usual. In fact, the weight will go up again quickly so it is called a "yo-yo diet". This can trigger coronary heart disease and death from a heart attack in women who have gone through menopause.
To maintain your health and maintain your weight, you must commit to a consistent diet and achieve your goals due to lifestyle changes
Part 2 of 4: Changing Your Diet
Step 1. Eat fat-free protein
Some research shows that you can lose weight or lose weight quickly if the bulk of your daily meals and snacks is fat-free protein.
- Fat-free protein helps speed up your metabolism and keeps you full throughout the day.
- Consume 1-2 servings (150-250 grams) of fat-free protein at each meal. It is about the size of a card box or the palm of an adult's hand.
- To meet the needs of fat-free protein, eat poultry, eggs, beef, pork, seafood, legumes, and tofu. Choose lean meat.
Step 2. Eat more fruits and vegetables
In addition to fat-free protein, you can reduce your calorie intake and speed up weight loss by eating more fruits and vegetables.
- Besides being low in calories, fruits and vegetables contain lots of fiber, vitamins, and minerals. Eating more fruits and vegetables makes you fuller with lower calorie intake.
- Choose vegetables instead of tubers, such as lettuce, broccoli, mini cabbage, or peas. Root vegetables (such as carrots, sweet potatoes, or potatoes) contain more calories and carbohydrates that slow (but don't stop) weight loss.
Step 3. Limit consumption of whole grains
Avoid certain foods if you want to lose weight in a short time. While it can accelerate weight loss, you run a serious risk if you don't eat whole grains. Eat whole grain foods and avoid white or refined grains.
- Research shows that a low-carb diet can lose weight the fastest, but if you return to eating carbohydrates after a diet program, you are more likely to gain weight again so you experience a yo-yo diet that is harmful to health. Focus on your diet by eating fat-free protein and vegetables instead of tubers at every meal.
- For many people, whole grains, especially whole grains, are a nutritious food ingredient and a major source of energy. If you choose whole grains as your diet, choose whole grains because they contain lots of fiber and other nutrients that are very beneficial.
Step 4. Increase water consumption
Drinking enough fluids is very beneficial for maintaining health and accelerating weight loss.
- Drinking 2 degrees of water before eating helps reduce appetite. If the stomach is filled with water, you don't want to eat a lot and are full enough by eating small portions of food.
- In addition, dehydration triggers hunger, when you actually only feel thirsty.
- Get in the habit of drinking at least 8 glasses of water per day, but some health experts recommend 13 glasses per day depending on your body size and level of activity during your daily life.
Step 5. Don't eat processed foods
In addition to containing many calories and less nutritious, processed foods usually contain sweeteners, salt, artificial flavors, fats, and preservatives. Know the following things to lose weight faster.
- In general, processed foods do not contain nutrients, such as fiber, antioxidants, and healthy fats.
- Examples of processed foods: frozen foods, biscuits, chips, candy, sugary drinks, cakes, puddings, processed meats, and canned foods.
- Instead of eating at restaurants or eating fast food, make it a habit to cook at home because you can choose nutritious food ingredients.
- Don't drink alcohol. Make sure you don't drink alcohol if you want to lose weight fast. Alcohol is a useless source of calories.
Step 6. Avoid crash diets or instant diets
Lately, many diet program advertisements with the lure of weight loss in a very short time. This program is not necessarily safe or suitable for you.
- Fast diet programs, for example using laxatives, consuming juices, pills, plant extracts, or injections promise a fast and practical way to lose weight.
- Many health experts recommend that you do not follow the diet program because it is usually not safe. In addition to the risk of experiencing nutritional deficiencies due to consuming non-nutritive foods, weight loss is temporary.
- If you want to run a fast diet program, take the time to consult a doctor first.
Part 3 of 4: Changing Lifestyles
Step 1. Get used to doing cardio
Cardio exercise is useful for burning more calories and making you lose weight faster.
- At least, do at least 150 minutes of moderate-intensity cardio per week.
- To increase calorie burn, exercise more than 150 minutes per week.
- You can do cardio by running, cycling, swimming, boxing, or playing sports.
- Note: be careful if you reduce your calorie intake by a large amount. The body does not function properly if you exercise excessively. Consult with your doctor before making any extreme lifestyle changes.
Step 2. Do cardio with weights
When losing weight, do weight training to build muscle. Cardio training using weights gives very satisfying results.
- Do weight training at least 2 days a week. Make sure you work all muscle groups to get the desired results.
- Practicing muscle-strengthening regularly helps you maintain fat-free muscle mass, especially if you're on a diet to lose weight quickly.
Step 3. Do physical movement as often as possible during your daily life
The right way to increase calorie burning is to move more during daily activities. So, try to increase the number of steps and movements throughout the day.
- An active lifestyle is living everyday while doing physical movement as often as possible. For example, walking from the car park to the office, using the stairs when doing activities at school, or cycling to the supermarket.
- Think about how to increase the number of steps or movements during your daily activities. Find a parking space some distance from the office, use the stairs instead of the elevator, or walk in place while waiting for the ad to finish.
Part 4 of 4: Look Thinner Without Losing Weight
Step 1. Limit consumption of gas-producing foods
Some foods, especially vegetables, produce gas in the digestive tract so you feel fat because your stomach is bloated.
- Reduce gas production by limiting consumption of legumes, lentils, salads, broccoli, cauliflower, cabbage, and mini cabbage.
- Reduce the consumption of these foodstuffs a few days before the event or activity that will be attended. This way, you don't feel fat and you can wear trousers or dresses comfortably.
- Take over-the-counter drugs that are useful for preventing or reducing gas in the body so that your stomach does not bloat.
Step 2. Buy body shaping underwear
Currently, there are a variety of underwear for men and women that are useful for shaping or tightening certain body parts so that you look thinner without losing weight.
- In addition to shaping the body so that it looks slimmer, these underwear also beautify the curves of the body by hiding fat bulges.
- You can buy underwear that forms a specific body part or the whole, for example to tighten the stomach area, breasts, thighs, or buttocks.
Step 3. Wear a black shirt
You will appear thinner if you wear black or only one color. Despite the old-fashioned appearance, this trick is quite effective.
- In addition to black, dark colored clothes (such as dark blue) make you look thinner and slimmer.
- Avoid light colored clothes, such as white, especially for subordinates.
Tips
- Consult with your doctor before changing your diet and exercise program. He can explain the safe and most appropriate weight loss program for you.
- Do 30-40 minutes of cardio or aerobic exercise to speed up your heart rate.
