Want to lose weight by to 5 kilograms in a short time? In fact, a person's health is not at stake if his weight is only reduced by to 1 kilogram per week. However, losing more weight, even up to 5 kilograms per week, is actually not only impossible, but also unhealthy! Be careful, an unhealthy diet will actually increase your weight afterward, you know. Therefore, if you really want to slim down, at least understand that you have to spend a very long time changing your diet and lifestyle to be more balanced.
Step
Part 1 of 4: Changing the Type of Intake
Step 1. Eat healthy and balanced
Many people say that a bad diet, forever, will not save your body. Research shows that what actually has a greater impact on a person's weight and quality of health is what they eat, not the intensity of exercise or the number of calories they burn. Therefore, try to eat more low-fat protein and vegetables if you want to lose weight effectively!
- Eat as much whole food as possible. For example, increase your intake of raw fruits and vegetables, chicken, raw almonds, and rice.
- If you have to buy processed foods, read the nutritional information on the back of the packaging to make sure they are low in sugar, saturated fat, and salt, and high in fiber, protein, vitamins, and minerals.
Step 2. Understand examples of intakes that are commonly used for dieting
Listed below are examples of intakes that are commonly used for dieting. You can stick with it or try varying it every day for a whole week. When cooking, don't use sodium in any form! Also, make sure you only drink water and tea that doesn't contain any sweeteners or additives!
- Breakfast: pear, 50 grams of wild blueberries, coconut milk, hemp and flaxseed smoothie and one rye cracker with almond jam.
- Lunch: Carrot soup (no sodium) made with carrots, zucchini, fresh ginger, turmeric, ground onion, poultry seasoning, and pepper; and lettuce greens with grated carrots and beets, topped with pumpkin seeds and a dressing made from a mixture of garlic and pure olive oil.
- Dinner: Kale and red onions sauteed in pure olive oil, topped with a sauce made from a mixture of coconut milk, milk, turmeric and curry powder; lettuce from grated carrots and beets sprinkled with sunflower seeds; and 100 grams of grilled chicken breast.
- Snack (if necessary): 1 apple/½ apple and 10 raw almonds, or 1 pear//2 pears and 10 raw almonds.
Step 3. Eat healthy protein
The body burns more calories when it digests protein than when it digests fats and carbohydrates. Therefore, try to replace carbohydrate intake with low-fat protein such as lean meat, poultry, fish, chicken (white meat), tofu, beans, eggs, and low-fat dairy products.
Step 4. Cut your carbohydrate intake
Contrary to what most people believe, carbohydrates are not the enemy for those of you who are dieting! In fact, carbohydrates can actually be part of a healthy diet. However, since a low-carb diet has been shown to accelerate weight loss, try limiting your intake.
If you can't give up carbs, at least eat whole, unprocessed carbs like whole grains, vegetables, fruits, and nuts. All of them are good sources of fiber to trim your weight
Step 5. Cut sodium intake
Although it really depends on your age, you should not consume more than 1,500 to 2,300 mg of sodium per day (if you are over 51 years old). Excess sodium intake can raise blood pressure and increase your risk for heart disease and stroke. In addition, the body will be at risk of retaining more water so that it can look bigger than it should be.
Step 6. Increase fiber intake
Research shows that maximizing fiber intake is key to dieting and losing weight in a healthy way. Therefore, set a target to consume at least 30 grams of fiber every day.
Step 7. Increase your intake of spicy foods
Spicy foods contain natural chemicals that can increase your body's metabolism. Therefore, try adding 1 tbsp. chopped green chilies, red chilies, or chili powder into the food you eat. If you'd like, you can also add cayenne pepper which has a spicier taste to the soup!
Step 8. Drink more water
Research shows that consuming about 375 ml (for women) and 500 ml (for men) of water per day before eating can make the stomach full faster. As a result, the tendency to overeat will decrease. If you're not used to it by now, start changing the habit to lose weight faster.
- To find out how much water you should drink each day, try dividing your weight in half (in pounds): the result is the amount of water you should drink per day. For example, a woman weighing 150 pounds (68 kilograms) should consume 75 ounces (about 2 liters of water) per day.
- Not consuming enough water can slow down your metabolism! Therefore, drink at least 8 glasses of water per day to burn calories more effectively. If the number is increased, surely the calories burned will increase! To make the process easier, try downing a glass of water for every snack you eat.
- Do not also consume too much water, which can also cause health problems.
Step 9. Drink black coffee or green tea
If consumed in moderation, both can help increase your body's energy and metabolism! However, make sure you don't add milk and/or sugar to it, okay? Also limit its consumption so that your health is not disturbed. In general, you can consume 2 to 4 cups of green or oolong tea, or 1 to 4 cups of coffee per day, although the frequency will depend on the caffeine content in the drink.
- Generally, one cup of coffee contains about 50 to 300 mg of caffeine. Every day, make sure you don't consume more than 400 mg of caffeine if you are an adult, and do not consume more than 100 mg of caffeine if you are a teenager.
- Caffeine can also be contained in drugs, you know! If you are taking diet pills that contain caffeine, be careful not to exceed 400 mg per day of your daily intake.
- Consuming too much caffeine can cause insomnia, anxiety, restlessness, irritability, indigestion, increased heart rate, and muscle tremors.
Part 2 of 4: Changing the Way You Eat
Step 1. Cut your calorie intake
In fact, a person's daily calorie needs are highly dependent on their age, gender, height, activity level, and current weight. To lose weight, the calories burned must be greater than the calories in.
- Women aged 19-30 years with low levels of activity should consume about 1,550 to 1,800 calories per day to maintain their weight, and should only consume 1,000 to 1,250 calories per day if they want to lose weight.
- Men aged 19-30 years with low levels of activity should consume 2,050 to 2,200 calories per day to maintain their weight, and should only consume 1,250 to 1,650 calories per day if they want to lose weight.
Step 2. Don't let the body starve
When calorie intake is severely restricted, the body actually perceives this action as a "starvation signal". As a result, any food that enters will be retained by the body and increase your weight. The type of food you eat is actually much more important than the amount of food that enters your body. Therefore, try to increase the intake of whole foods so that the body is full faster without having to be consumed by excess calories. In addition, also observe how you feel when you eat. Stop when you feel satisfied, not full!
Step 3. Eat more often in small portions
Eating two to three servings of heavy meals every day with a break for hours can actually slow down your metabolism. Therefore, try to eat small meals every 3 or 4 hours to keep your metabolism stable and burn more calories.
Step 4. Eat small meals at night
Set a goal to consume 2/3 of your daily calorie intake before dinner. At night, eat as light as possible. For example, you can have soup and lettuce without the addition of wheat or meat. Eating small meals at night can make you sleep more soundly, and quality sleep is a very important aspect of losing weight.
Step 5. Don't eat anything just before bed
Although there is not much scientific evidence that eating late at night can increase weight, it can actually make your digestion upset. In fact, you can experience insomnia if you eat caffeinated foods, such as chocolate, before bed.
Scientific research still supports the validity of the calorie in/calories out rule. In other words, as long as your evening snack is still part of your mandatory calorie intake for the day, then there's nothing to worry about. Problems such as trouble sleeping will arise if your snacking behavior at night is not healthy
Step 6. Understand the difference between hunger and thirst
Thirst is often misunderstood as hunger by the body. Therefore, if you start to feel hungry, try drinking a large glass of water and observe the results. If the same feeling doesn't go away after 20 minutes, chances are that you are really hungry.
Step 7. Eat slowly
In fact, it takes the brain about 20 minutes to receive a "full signal" from the stomach. That's the reason, if you eat a large portion of food within 10 minutes, your body actually has received more food intake than it actually needs to feel full. Therefore, eat slowly and take time to enjoy the food you eat. If necessary, set an alarm within 20 to 30 minutes to ensure that your food speed is precise and stable.
Some people find it helpful to pause 2 to 3 minutes between each bite
Part 3 of 4: Exercising
Step 1. Exercise for 30 to 60 minutes every day
Although it really depends on your physical condition and health, try to make it a habit to always walk, run, or swim whenever possible. If you want, you can also go to the gym to lift weights! Remember, the key to weight loss is to increase your heart rate to 75% to 85% of your maximum heart rate.
Step 2. Increase muscle mass
Increasing muscle mass can also improve the body's metabolism, you know. That is, the body will burn more calories even though you are not active.
- Do weightlifting, yoga, or Pilates. Any strength training can actually increase muscle mass and reduce your weight.
- Rest for at least a day before returning to a strength training session to give your muscles a chance to recover.
Step 3. Do aerobic exercise
High-intensity exercise is effective at burning more calories in a longer time when compared to low-to-moderate intensity exercise. Therefore, try taking a high-intensity aerobics class or incorporating routines like jogging and sprinting while walking.
Step 4. Get moving every day
In addition to exercising and building muscle, moving actively every day is also effective in reducing your weight.
- Walk around the room while chatting with friends on the phone.
- Try lifting weights while watching television.
- Take your friends for a walk together instead of just sitting or drinking.
Part 4 of 4: Implementing Temporary Solutions
Step 1. Try bandaging your body to slim it down
This method can temporarily reduce to 1 kilogram of body water weight. As a result, the body will look a little slimmer for a while, approximately for a day or two.
- Body splinting facilities are commonly provided in various spa places. Try browsing the internet to find popular, good-quality spas that provide these facilities in your city.
- Ask the ingredients in the bandage that you will use. If you have health problems and/or are taking certain medications, consult your doctor first to make sure the ingredients will not harm your health.
- If you have sensitive skin, it's best to use a body wash made of clay instead of scented oil.
Step 2. Try fasting
When fasting, a person completely stops consuming certain foods and/or drinks. Generally, this method can help you lose a fair amount of weight temporarily. However, usually the weight will return to normal if fasting activities are stopped. Don't worry, fasting for a few days will not threaten your health, as long as you stay hydrated. However, you should not fast for too long so that your health is not disturbed.
- One of the most common types of fasting is water fasting. In other words, you can only drink water for a certain period of time, and you can't slip in any other food or drink during that period.
- If you want, you can also fast completely by consuming fluids, usually fruit and vegetable juices and broth.
- Another type of fasting is to consume more fluids. In addition to fluids, you should only eat one light solid meal a day. Generally, foods that are included in the solid but light category are vegetables, whole grains, and low-fat protein.
- People with diabetes should not fast because of the risk of dangerous fluctuations in blood sugar. In addition, women who are pregnant and breastfeeding, as well as people with chronic diseases are also not allowed to fast. If you want to ensure the proper condition of your body, don't hesitate to consult a doctor.
Step 3. Put on shapewear
Shapewear is a kind of corset or underwear made of stiff but flexible fabric. Today, shapewear is designed to shape the body and correct areas that are less than perfect, such as on the stomach or waist that has excess fat. Shapewear can also tighten your thighs and lift your buttocks, you know! Don't worry, now shapewear can be purchased at most clothing stores, specifically in the underwear area at affordable prices.
- In addition to shapewear, regular corsets are also able to streamline your stomach and waist. As a result, the body will look more shaped!
- Remember, shapewear and corsets, or other tight clothing, can be health threatening if worn for too long. Some of the health risks that come with it are meralgia paresthetica (a painful tingling and burning sensation in the thighs), digestive disorders such as stomach acid, and an increased risk of blood clots in people whose blood circulation is problematic.
Step 4. Reduce the weight of water in the body
In fact, the human body is able to hold up to 2 kilograms of water every day. To reduce water weight, you can try reducing sodium intake, increasing fiber intake, increasing exercise, stretching the body, and consuming more water even though these steps sound contradictory.
In fact, a woman's body has the potential to retain more water when she is menstruating. If you want to look slimmer on a special day that unfortunately falls on the day of your period, try extending the time you take hormone pills to delay your period, if you are taking them. Otherwise, fight water retention by consuming more water and fiber, and avoiding sodium
Tips
- To maximize your efforts, try to imagine a leaner, healthier version of yourself. Research shows that just visualizing the picture can improve your health, you know!
- While trying to lose weight, don't forget to maintain the quality of your sleep at night! Remember, the human brain will not be able to make wise decisions if it is too exhausted. For example, when you're tired, you may be tempted to eat a bagel instead of a bowl of oatmeal or a smoothie for breakfast. In addition, you will be tempted to constantly lie on the sofa instead of running a routine because you are too sleepy. To prevent this, make sure you always sleep 7 to 9 hours every night!
- There is no scientific evidence to support the claim that human calories can be burned more easily at any given time. Therefore, do not hesitate to choose the time of exercise that best fits your schedule, especially because what is most needed to lose weight is consistency in exercising.
- If you're currently eating a healthy diet and exercising regularly, understand that you won't lose weight if you don't keep cutting calories and/or increasing the intensity of your exercise.
Warning
- Losing too much weight in a short time can threaten your health! In fact, losing 1 kilogram in one week is not as easy as turning the palm of your hand, you know. Therefore, be careful in dieting. If possible, check with your doctor first to make sure that you don't have any health problems that could potentially be worsened by exercise and dieting, such as heart or back problems.
- Exercise with the right equipment. For example, if you want to try running, make sure you buy running shoes that support your body perfectly. If not, it is feared that you will actually experience problems in the area of the legs and back. As a result, your weight will increase even more because you have to limit movement after an injury.
- Crash diets or fast diets (consuming less than 1,200 calories per day for women and 1,800 calories for men) can indeed reduce weight in some people quite effectively in a short time. Unfortunately, these changes are temporary and in some cases, such extreme diets can also reduce muscle mass and lower metabolism. In other words, fast diets actually risk making your weight gain faster in the long run.
