Can a person lose 1.5 kg in one week? Of course, although this figure actually exceeds the recommended amount of weight loss, which is about 400-900 grams in a week. If you are interested in doing so, the first step you need to do is to consult your doctor's ideal weight. Then, determine the number of calories you must burn each day to reach that ideal number. To speed up the calorie burning process, don't forget to combine the steps above with exercising and eating healthy foods, OK! In addition, make sure you also look for ways to maintain energy and enthusiasm so that you are able to commit to the plans that have been drawn up.
Step
Method 1 of 3: Changing Your Diet
Step 1. Calculate your basal metabolic rate
Before cutting calories to lose as much weight as you want, first understand the number of calories you generally burn each day. The results you get are known as the basal metabolic rate (BMR) and can be used as a guide for determining the number of calories you can eat each day, as well as the number of calories you should burn through exercise.
- To simplify the process of calculating your basal metabolic rate, you can use the online calculators available on various websites.
- In fact, there are different types of formulas that can be used to calculate your basal metabolic rate. Although the concepts vary, you generally still need to convert your height and weight into centimeters (cm) and kilograms (kg). For example, if you are a man and want to use the revised Harris-Benedict formula, calculate using the following formula: 88.4 + (13.4 x your weight) + (4.8 x your height) – (5.68 x your age).
Step 2. Set a new daily calorie goal to achieve a calorie deficit of 1,500 each day
Since 1.5 kg is equivalent to 10,500 calories, you should cut 1,500 calories each day by making changes to your diet and exercise. Once you know how many calories you burn each day, try subtracting 1,500 to get a new daily calorie goal. However, make sure women don't eat less than 1,200 calories per day, and men don't eat less than 1,500 calories per day.
- For example, if your basal metabolic rate is 2,756, you could consume up to 1,256 calories per day to create a calorie deficit of 1,500. Supposedly, doing so will make you lose weight by 1.5 kg in a week.
- If your basal metabolic rate is 2,300, it means that the calorie limit that you can consume each day is only 800 calories. This figure is too low and puts you at various dangerous health risks, such as heart problems and kidney stones. Eat at least 1,200 calories per day, and set a goal to burn an extra 400 calories each day by exercising.
Step 3. Monitor the food that enters the body with a special application or food journal
The only way to ensure that your body doesn't eat too many calories is to monitor all the types of food and drink you consume each day, either with the help of a phone app or a special food journal. Try counting the calories in each food and drink to find out how many calories you are consuming. Then, record the results in a special app or food journal.
Tips: If you use the app to monitor your daily food intake, you can automatically identify the total calories consumed each day. However, if the recording process is done manually, you will also have to calculate the total calories manually. No matter which method you use, you can get information about the calorie content of foods on the internet or in books.
Step 4. Increase the intake of vegetables and fruits to burn more calories in the body
Both are food sources that are very dense in nutrients and energy. In other words, fruits and vegetables are very high in fiber, vitamins and minerals, but very low in fat and calories. Therefore, try to eat half a plate of fruit and vegetables at every meal. Thus, the body will undoubtedly remain healthy and full even though the number of calories that enter the body decreases rapidly.
For example, you can eat apples and oranges for breakfast, lettuce green leafy vegetables for breakfast, and steamed vegetables for dinner
Step 5. Increase your intake of fat-free protein and low-fat dairy products
Protein and low-fat dairy products are lower in calories than the high-fat versions, but are effective at keeping you full longer after eating them. Therefore, increase the consumption of skinless chicken breast, lean beef or pork, beans, tofu, and egg whites. If you want to eat dairy products, choose fat-free versions or contain as much as 1% fat, such as low or fat cheese and yogurt.
Try to eat 1 serving of protein and/or low-fat dairy products at every meal. For example, you could eat cereal with 1% fat milk for breakfast, lettuce with grilled chicken for lunch, and a bowl of whole grain pasta with low-fat mozzarella cheese and turkey meatballs for dinner
Step 6. Reduce your intake of simple carbohydrates and refined sugars
White pasta, white rice, and white bread may have the same calories as their whole grain versions. However, what makes the difference is that simple carbohydrates have lost most of their fiber content. As a result, you can't feel full for a long time after eating simple carbohydrates and potentially eat too much of it.
Therefore, replace simple carbohydrate sources with whole wheat pasta, whole wheat bread, and brown rice to increase fiber intake in the body
Tips: Check the labels on food packaging and avoid foods that contain added sugar, white flour, or other types of sugar and simple carbohydrates.
Step 7. Try intermittent fasting for a more structured diet
Intermittent fasting allows you to eat any food within an 8 to 10 hour time window each day. This will give your digestive system time to rest for 14 to 16 hours per day, and it will help you to eat less because you have a limited window of time to eat.
- Choose a feeding window at your active time. For example, you can eat from 7 to 3 pm every day. With reference to the plan, you can eat breakfast at 7 am, lunch at 11 pm, and dinner at 2:45 pm.
- Alternatively, you can also eat from 10 am to 6 pm. With reference to the plan, you can have breakfast at 10 am, lunch at 2 pm, and dinner at 5:30 pm.
Method 2 of 3: Exercising to Burn More Calories
Step 1. Do 30 minutes of cardiovascular exercise, several days a week
In fact, most people are advised to do 150 minutes of moderate-intensity cardiovascular exercise a week. However, if you want to lose weight, the duration should of course be increased. Therefore, set a goal to exercise at least 5 days a week, each lasting about 30 minutes. By doing so, you will undoubtedly be helped to achieve a calorie deficit of 1,500 per day.
- Choose an activity that you enjoy to make it easier to do.
- Try dividing an exercise session into smaller groups if you have limited time. For example, you can exercise for 10 minutes 3 times a day, or for 15 minutes twice a day, if you can't exercise for 30 minutes at a time.
Step 2. Find a simple way to increase the number of steps throughout the day
Remember, every extra calorie you burn will bring you closer to your goal. Therefore, always look for fun ways to increase your activity! Some of them are:
- Parking at a location far from the entrance
- Get off the bus or train at a stop or station slightly further away from your destination, and walk to that destination
- Take the stairs instead of the elevator
- Cycling or walking when you have to shop or travel to school or work
- Doing pushups or squats when the show you're watching on television is interrupted by commercials
Step 3. Do high-intensity interval training (HIIT) to burn more calories
HIIT is a type of interval training that is very effective for cutting calories in your body. To do this, you just need to alternate between moderate and high intensity exercise, then repeat the session several times. Try doing HIIT by walking, running, biking, or swimming.
- An example of HIIT using a treadmill is to walk for 4 minutes, run for 4 minutes, walk again for 4 minutes, and continue the same process for 30 minutes.
- If you do HIIT with the help of a bicycle, you could cycle at a moderate pace for 4 minutes, then cycle at a high speed for 3 minutes, then return to a moderate speed for 4 minutes, and so on.
Tips: Check the nearest fitness center to find a trusted HIIT program or class. Through this class, you will get to know the concept of HIIT in greater depth, while burning more calories and losing weight.
Step 4. Build muscle mass by doing strength training
By doing so, the fat-free muscle mass in your body will increase. As a result, the number of calories burned will be even greater! In particular, this method is effective in increasing the metabolic rate and making it easier for the body to reach a calorie deficit. Therefore, do strength training for at least 30 to 45 minutes each week.
- Use whatever equipment you want to build muscle mass. For example, you can use resistance bands, barbells, a strength training machine, or even do weight training without equipment.
- Work all major muscle groups in each strength training session. The major muscle groups in question are arm muscles, leg muscles, back muscles, buttocks muscles, abdominal muscles, and chest muscles.
Method 3 of 3: Keeping Commitments
Step 1. Set realistic short term goals and reward yourself for achieving it.
Generally, health experts recommend their patients to lose only 400 to 900 grams of weight per week. Specifically, this goal can be achieved by cutting around 500 to 1,000 calories per week! Because your goal is more difficult, don't hesitate to make adjustments if it's hard to achieve. For example, you can aim to lose 900 grams of weight first. Because these goals can be achieved more easily, your motivation will increase if you reach them! In addition, you can also create a reward system to maintain that motivation.
For example, you can reward yourself with simple things if you reach your weekly goals, such as getting a manicure, buying new clothes, or taking a vacation to the beach
Step 2. Seek support from those closest to you
Trust me, it's even harder to motivate yourself if you don't have anyone to share your goals with! Therefore, at least share your plans with one trusted friend or relative, and explain how they can support you. For example, you could ask them to help you avoid offering unhealthy foods, or call you once a week to ask for information about your progress.
If you don't have friends or relatives to talk to about your desire to lose weight, try joining a local offline or online support group that accommodates people with similar goals
Tips: If you find it difficult to change your diet or maintain a healthy diet, try consulting a professional therapist. An expert therapist can recommend effective ways to reduce the frequency of eating emotionally, as well as train you to be more aware and concerned with the food that enters your body.
Step 3. Take good care of yourself
Taking good care of yourself is a very important aspect of keeping your commitment to a long-term weight loss program. If you want to lose 1.5 kg per week, you need to have a positive mindset and believe that by now, you have achieved the best version of yourself! As a result, it will be easier for you to maintain a regular eating and exercise routine, and achieve your ideal body weight every week. Some of the ways you can take care of yourself are:
- Sleep for 7 to 9 hours every night
- Make time to do activities you enjoy
- Apply relaxation techniques to reduce stress
