Losing weight can be an uphill battle, but it's even harder to keep it off. This article will teach you how to lose a few pounds quickly for an upcoming party or holiday, and how to maintain a slimmer figure once you reach your desired weight.
Step
Method 1 of 3: Get Thin Quickly
Step 1. Eat less and exercise more
It's just that simple! The goal is to "burn" (lose calories by doing exercise) more calories than you took in for the day.
- One kilogram is roughly equal to 7,700 calories (using approximate figures), meaning you must burn 7,700 calories in order to lose one kilogram.
- Reducing the number of calories from food eaten by reducing food portions. Make sure you read the food packaging on anything you eat so you can figure out the calorie count.
- Eat small amounts and eat small meals throughout the day. This will keep your metabolism fast and prevent your body from storing excess fat.
- Do aerobic exercise such as running, mountain climbing, swimming, and cycling. This exercise will help speed up your metabolism and burn calories.
- Remember that exercise does burn calories, but it doesn't make you skinny just by exercising. You still have to eat less to lose weight.
Step 2. Don't eat within two hours of going to bed
Your metabolism slows down very quickly when you sleep, so it will take longer to digest food. Also, eating earlier will give you the energy you need to carry out your daily activities.
Step 3. Don't skip meals
Skipping meals will force your body into a hungry state, which causes your body to store extra fat.
- Think of your metabolism as fire, and food as fuel. If you want to keep the fire from going out, you'll need to keep adding sticks, paper, and wood to the fire. If you stop adding these things to the fire, it will eventually go out. Likewise, if you starve yourself, your metabolism will weaken and continue to weaken over time.
- It's better to eat four or five small meals throughout the day than two or three large meals, as your body will have more time to digest food.
- Consider eating smaller meals with smaller meals in between. This will keep your metabolism working throughout the day. Try these healthy snacks as a side dish: chunks of fruit like a banana or apple, a cup of ''yogurt'', carrots, or some lettuce in a light gravy.
Step 4. Drink lots of water
Did you know that the human body often mistakenly distinguishes between hunger and thirst? If you really want to eat, but aren't really hungry, you may be dehydrated (loss of body fluids).
You should drink at least eight glasses of water every day
Step 5. Eat fruits, vegetables, and foods that tend to contain protein
All of these foods are rich in nutrients, which will give your body the exact food it needs without adding more calories.
- Replace white bread and rice with wheat.
- Reduce calories from bread, pasta, alcohol and sugary foods.
Method 2 of 3: Maintaining Desired Weight
Step 1. Add variety to your diet and exercise routine
Our bodies become accustomed to diet and exercise routines very quickly. Keeping your body guessing by changing your exercise plan will help you manage stability and prevent weight gain.
- Alternate between small meals six times one day and three large meals the next day.
- Alternate between cardio and strength training throughout the week.
Step 2. Prevent overeating
Weight loss can often trigger excessive appetite. The best way to avoid this is to eat the foods you want in moderation. If you persist in not eating what you want, you are very likely to experience a protracted overeating.
Step 3. Don't go back to the old diet
If you've been losing weight, your stomach may be shrinking, meaning you need less food to feel full. Follow your body's needs, and only eat as much as necessary to feel full. If you return to your old diet once you reach your desired weight, you're sure to gain some, if not all, of your weight back.
Step 4. Find a diet and exercise that can be done
If you continue to feel miserable, you will eventually give up on your diet and exercise plans. This is natural. Find a lifestyle that you feel comfortable with.
Choose an exercise that you enjoy. If you enjoy it, you are more likely to carry on with it long term
Method 3 of 3: Using the Daily Strategy
Step 1. Remember that hot drinks like coffee and tea can help you feel fuller for longer
If you're trying to reduce your caffeine intake, opt for "decaffeinated" teas.
Step 2. Look for healthy alternatives to the foods you want
If you really like sweet foods, eat dark chocolate (a type of chocolate with a lower milk content than milk chocolate), honey, yogurt, and/or fruit instead of ice cream, biscuits, and cakes. This way, you can enjoy sweet treats without having to worry about possibly increasing your waistline!
Step 3. Keep a diet journal
People who kept a diet journal about food and exercise lost more weight than those who didn't. Keeping track of your behavior in your diet will help you see diet patterns, and determine what diets worked and what didn't.
Step 4. Don't weigh yourself every day
This will only make you nervous, and is misleading as each person's weight can fluctuate between 1 and 1.5 kilograms per day.
Step 5. Drink a full glass of water and/or a piece of fruit before each meal
This will help fill your stomach so you feel full faster.
Step 6. Find a friend who also wants to lose weight
The two of you can share ideas and pointers, and motivate each other when someone wants to give up weight loss.
Step 7. Take “before and after slimming” photos
This will help keep you motivated, and will give you a feeling of great satisfaction when you finally take a photo of your weight loss success.
Warning
- Make sure you eat enough calorie foods to meet your daily calorie needs. Eat foods with a total calorie count of at least 1200 calories per day.
- Watch for the following signs of malnutrition: reduced muscle/tissue mass, easily feeling lethargic, difficulty maintaining a normal body temperature, slowed immune response, difficulty breathing, and easy hair loss.
