Losing weight can be a difficult thing to do. Slower weight loss (ie about 0.5-1 kg in a week) is a safe, ideal weight loss and weight loss can be maintained for a long time. You will have to limit your calorie intake, eat the right types of food, lead an active life and may have to change other habits/lifestyles. That being said, losing weight can also be one of the most rewarding things you will ever do. Losing weight is worth doing because you will get invaluable benefits; from a healthier body and a longer life, to increased self-confidence. Change your diet, incorporate physical activity into your daily routine and change your lifestyle to help you lose 1 kg per week.
Step
Part 1 of 3: Good Diet
Step 1. Fill your body with protein, fruits and vegetables
These three food groups are relatively low in calories, but rich in nutrients and very filling and satisfying the appetite. Incorporating these foods into most diets can help you lose weight.
- When you are trying to lose weight and limit your calorie intake, you should choose foods that are nutrient dense. The food you choose should be low in calories, but also rich in nutrients.
- Agricultural products (fruits and vegetables) are rich in various nutrients including fiber. A higher amount of fiber intake will help you feel full and stay full for longer. This can help you eat less and snack less frequently throughout the day.
- Include 1-2 servings of fruit or vegetables in the diet at every meal. Make sure you measure out 1/2 cup of fruit, 1 cup of vegetables and 2 cups of leafy greens.
- Protein is a type of food that can help you feel full longer throughout the day and reduce your appetite. Protein also helps support your metabolism throughout the day.
- Include lean protein sources (such as chicken, fish, tofu, beans, shellfish or low-fat dairy products) into your diet at every meal. Adjust the portion of your lean protein intake to keep it at 85-113 grams.
Step 2. Eat whole grains in sufficient quantities
Incorporating small portions of whole grains into your diet will help balance your diet. These foods also contain adequate amounts of fiber and can help you feel full longer.
- Although whole grains are more nutritious than refined grains (such as white bread or white rice), they don't provide as much nutrition as protein, fruits or vegetables.
- Choose foods made from whole grains as often as possible. Try: brown rice, quinoa, oatmeal, farro, and whole-grain bread or pasta.
- Include whole grain foods in your diet to help you lose weight. Measure out a serving of 28 grams, or about 1/2 cup of whole grains.
Step 3. Limit consumption of processed foods
This type of food includes bread, pastries, sweets, fast food, and ready-to-cook frozen foods. Try to avoid these foods frequently because they usually contain more calories than less processed foods.
- Eating large amounts of processed foods throughout the day can hinder weight loss. Many processed foods contain higher amounts of calories, fat, sugar and other additives.
- If you currently eat a lot of processed foods, slowly switch to less processed foods. Start by making it as a menu for one meal or as a snack at home or make it as a lunch.
- Also, planning and preparing meals can help you plan your meals more, and getting meals and snacks ready to serve can make it easier for you to avoid processed foods.
Step 4. Drink water
Drinking enough water is very good for your health. In addition, drinking adequate amounts of water is also good for weight loss.
- One of the reasons that drinking enough water can help with weight loss is because it can make you feel physically full. As with food, water will fill the space in your stomach. Drinking a large glass of water before a meal can help you feel full before you start eating. Also, drinking a glass of water when you feel hungry between meals can help you feel full without snacking.
- Drinking adequate amounts of fluids throughout the day can also help maintain weight by maintaining adequate hydration. When you're feeling a little dehydrated, you're more likely to feel hunger signals when you're actually just thirsty.
- Try to drink at least 1.9 liters of water every day. Keep your fluid intake calorie-free and caffeine-free such as water, flavored water or unsweetened, decaffeinated teas.
Step 5. Eat more slowly
Eating more slowly can help reduce your portion sizes, so you take in fewer calories and lose weight. Eating slowly will give your body time to tell you that you are full.
- Health experts generally recommend eating for about 20-30 minutes. Thus, your digestive system will send signals of satiety or a satisfied appetite to the brain.
- If you eat in a hurry, you will tend to overeat or eat too much at mealtimes.
- Try using a timer while eating, putting down a fork while chewing food, drinking water while eating and talking to friends or family. This trick can help slow down your eating process.
Step 6. Take a multivitamin
If you are trying to lose weight, taking a daily multivitamin can help. Multivitamins won't speed weight loss, but they can help meet your nutritional needs when you need to limit calories.
- Multivitamins and any vitamins do not help with weight loss. Only reducing calorie intake and exercising can lose weight.
- However, if you reduce your calorie intake by a large amount (as much as 500-1,000 calories to lose 1 kg in a week), chances are you will not be able to eat enough to meet your daily nutritional needs.
- Always talk to your doctor before starting to take supplements. Your doctor will tell you whether the supplement is safe and suitable for you.
Part 2 of 3: Eat the Right Amount
Step 1. Calculate your Basal Metabolic Rate (BMR)
Basal metabolic rate or LMB is the number of calories the body burns daily to perform basic metabolic functions, such as breathing, digesting food, or blinking. By knowing your LMB, you can determine how many calories you need.
- For women, calculate LMB using the following formula: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
- Example: A 30 year old woman who is 170 cm (67 inches) tall and weighs 61 kg (135 pounds), will have a LMB: 655 + (4.3 x 135 pounds) + (4.7 x 67) – (4, 7 x 30) = 1408, 5.
- For men, calculate LMB using the following formula: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)
- Example: A 30 year old man who is 183 cm (72 inches) tall, 82 kg (180 pounds), will have a LMB: 66 + (6.3 x 180 pounds) + (12.9 x 72 inches) – (6, 8 x 30 years) = 1924, 8.
Step 2. Add the activity level factor to your calculations
After determining your LMB, you need to take into account your level of activity during the week. By multiplying your LMB by your activity level, you'll be able to estimate the number of calories you burn in a day.
- If your lifestyle is less active, multiply your LMB result by 1, 2.
- If your lifestyle is moderately active, multiply your LMB result by 1, 3 or 1, 4.
- If your lifestyle is very active, multiply your LMB result by 1, 4 or 1.5.
- Example: If you, like the male example above, have a LMB of 1924, 8 and lead an active lifestyle, then you should multiply your LMB result by 1.4. This will tell you that you burned approximately 2694,72 calories in a day.
Step 3. Calculate your target daily calorie intake
You can use the number of calories you burn each day to help calculate your calorie intake limit, to help you lose 0.5-1 kg per week.
- There are about 3,500 calories in 0.5 kg of body fat. So, to lose 0.5 kg of fat, you must reduce your calorie intake by 3,500 fewer calories than you burn. To lose 1 pound of fat in a week, you must reduce your calorie intake by 7,000 fewer calories than you burn in a week. In other words, you have to reduce your calorie intake by 1,000 calories a day to lose 1 kg of fat in a week.
- To calculate the number of calories you must consume to lose 1 kg in a week (according to your current activity level), subtract 1,000 calories from the calories you burn in a day (LMB result), as calculated in step "Calculate activity level You".
- Example: If you generally burn around 2694 calories/day, then you should only consume 1694 calories per day to lose 1 kg of weight in a week.
- Please note that small women will usually find it difficult to follow this diet (reducing 1,000 calories per day). If your recommended calorie intake (reduced your LMB by 1,000) is less than 1,200 calories/day, then you should consider going on a slower diet. Eating less than 1,200 calories per day can cause you to become malnourished and prevent you from achieving your desired weight goal.
- Example: If you are a moderately active woman (x 1.3) with a LMB of 1408 so you burn about 1,831 calories per day, a reduction of 1,000 calories per day will result in you only being able to consume 850 calories per day. This amount is too low if used for a long-term diet and will make you deprived of the nutrients your body needs.
Step 4. Eat until you feel satisfied
In addition to counting calories, you can also pay attention to how your body feels when you eat. The body has a natural way of showing that you are eating the right amount (without counting calories).
- Our bodies have many mechanisms to help tell when we have eaten an adequate amount of food. In the stomach and intestines, there are cells that help tell the brain that we have eaten enough food and are full.
- By listening and paying attention to these cues, you'll be more likely to stop eating when you're already satisfied-not full or too full. This is your body's natural "calorie counter".
- Try to stop when you are satisfied. You will feel less hungry, have a satisfied appetite and know that you will not be hungry for the next few hours.
- If you feel full, you may have eaten a little too much than required, eaten the entire serving or eaten a second serving. It's all too much and you've been overeating.
Part 3 of 3: Exercising
Step 1. Do weight training
To help maintain muscle mass while on a calorie reduction program, it is recommended that you do weight training.
- When you are on a calorie reduction program, your body will burn its food reserves (both fat and muscle) to be used as energy in carrying out activities. Ideally, you should burn fat, not muscle. Incorporating regular weight training into your routine can help prevent muscle loss.
- Health experts recommend doing weight training at least 1-2 days a week. Make sure you work every major muscle group when you exercise.
- Try lifting weights or using a weight machine, yoga/pilates or doing isometric exercises to help maintain or build muscle mass.
Step 2. Do some cardiovascular exercise
Cardiovascular exercise is very good for health. This exercise also helps the body burn calories and accelerate weight loss.
- In addition to weight loss, regular cardiovascular exercise or aerobics also provides various health benefits. This exercise has been shown to help improve mood, lower the risk of heart disease, stroke, diabetes and high blood pressure, and help increase energy and blood circulation.
- Cardio training is also the main form of exercise that will burn calories and aid in weight loss. The combination of diet and physical activity is very good for weight loss.
- Do cardio for at least 30 minutes per session, 5 days a week. This will allow you to meet the minimum recommended portion of exercise for adults in the United States.
- Do sports such as: jogging, brisk walking, dancing, using an elliptical exercise machine or swimming.
Step 3. Live a more active lifestyle
In addition to weight training and cardio, you should also try to move more or be more active throughout the day. Research shows that daily activities can also aid in weight loss.
- Daily activities are the things you normally do throughout the day. These include going somewhere on foot, going up and down stairs, cleaning the floor with a vacuum cleaner or mowing the grass.
- The daily activities you do will burn a small number of calories. However, if you do more activity throughout the day, this will have a significant impact on your weight.
- Try to move or walk more throughout the day. Take a walk at lunch, use the stairs instead of the elevator, walk further than necessary when you're walking, park further afield or even do jumping jacks while waiting for a commercial break on television.
Tips
- Always consult a doctor before you lose weight. The doctor will tell you what is right for you.
- The amount of weight you lose in a week depends on your current weight. The fatter you are, the faster your weight loss will be. But as you approach your ideal weight, weight loss will usually slow down.
- Losing weight by 0.5-1 kg per week is considered a safe and appropriate weight loss. Losing more weight than that is not safe or ideal.
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