Losing too much weight quickly can be unhealthy, and the chance of keeping the pounds off is slim. In addition, losing weight all at once will work better with obese individuals and less so with those who are just a little overweight. Some weight loss strategies can lead to rapid and drastic weight loss, but it is important to remember that dehydration, cutting back on calories and sudden increase in physical exercise can lead to health problems. Always consult a nutritionist before following “dangerous” diets.
Steps
Method 1 of 4: Preparing to Lose Weight
Step 1. Do the math
When setting a goal, it's important to know how to reach it. Before you start counting calories, you will need to do some calculations to lose about 4.5 kg in a week.
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1 kg is 7,000 calories. You will have seven days to lose 4, 5 kg.
7,000 x 4,5 = 31,500 calories lost.
31,500 / 7 = 4,500 calories burned per day.
- Understand that it is physically impossible to cut about 4,500 calories a day. This is a little more than double what a man should consume in a day. Not even a morbidly obese person should reach this figure.
- Luckily, it's not just the diet that controls calories; the exercises are also fundamental. In a fast and intense regimen like this, both are needed. However, cutting back on excess food intake affects the ability to perform physical activity.
Step 2. Create a journal
Being forced to “face” what you eat will keep you aware of whatever you decide to consume. Keep a journal and write down everything you eat and drink during diet week.
- Be responsible for the diet. At the end of each day, show the diary to your personal trainer, friend, or relative. Knowing that you will have to face someone else's judgment can give you extra motivation that you can't give yourself. If they are willing, ask them to keep a daily log with you as well.
- Don't just write down the foods consumed! Also record the physical activity performed; in this way, you can see how hard you are trying to reach the goal.
Step 3. Share with others
It is sometimes difficult to be rigid with yourself when dieting alone. After all, will the world end if I eat a candy bar? No. Call a friend and ask him to help with the task.
Be active in all social activities. Ask friends and family to cook instead of eating at a restaurant. When the individuals around you support you and don't side with temptation, it's much easier to be successful on the diet
Method 2 of 4: Assembling the Diet
Step 1. Cut out processed foods
Having a low energy density diet is the simplest way to reduce your calorie intake and still maintain the feeling of fullness by controlling your hunger. In other words: overuse the vegetables, avoid French fries and you will still feel “full”.
- Energy density is equal to the amount of calories (or energy) in a certain weight of a food. If it has a low energy density, the amount of calories per gram is less. Eating only these foods will be great to avoid gaining the famous “tummy”. After all, 400 calories of fried chicken is a lot less than 400 calories of salad.
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Basically, foods like fruits and vegetables make the body more satisfied while providing fewer calories. Carbohydrates and proteins have 4 calories per gram, while fat has
Step 9.. Fiber has 1, 5 to 2, 5 calories and water has 0, of course.
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To maintain a low energy density diet, consume fruits, vegetables, dairy and lean meats (which are high in fiber and water) and whole grains. Avoid processed foods.
The simplest way to "escape" from processed foods is not to eat in fast-food restaurants and restaurants. When preparing food, it will be possible to know exactly what is entering the body
Step 2. Eat five times a day
In addition to three small meals, make healthy snacks. Meals will be smaller, but satisfaction is greater.
- There are scientific components behind these aspects. When eating, the thermic effect of the food (ETA) increases. A high ETA speeds up metabolism, decreases the feeling of hunger and ultimately leads to weight loss.
- Since you will be eating more often, meals need to be smaller in size. You won't eat more than normal; food will only be consumed more throughout the day.
- Snacks should be healthy and have adequate portions. Eat fruits, nuts or low-fat yogurt. If you need to save food or are in a hurry, measure the calories in the snacks in advance and place them in resealable bags. This prevents consumption from being excessive and you can “snack” something on the way to work.
Step 3. Learn about portion control
According to standard serving values, an adult should consume 90 g of protein, 87 g of starch and 175 g of vegetables at each meal. Eating more than the body needs will only increase the weight; however, it must be understood that eating less than the body needs also causes mass gain (stagnant weight).
It is necessary to eat so that the body does not “turn off” and retain calories. If you cannot measure the portions, make associations: 1 pepper is equal to one portion of vegetables; about the size of a baseball. An apple is a piece, like a tennis ball, while a piece of dough is equal to the size of a hockey puck. One serving of cheese equals four dice. And chicken? Think of a deck of cards.
Step 4. Drink at least 1.9 L of water a day
Consume one glass before bedtime and one when you wake up, and one or two glasses before each meal. Clearing your body of toxins is one of the best ways to lose weight, and the liquid will feel like your stomach is partially filled even before you eat.
- Carry a water bottle with you everywhere, making it a habit to drink it often. The more you drink, the more you'll want and the better you'll feel. The body's energy is greater when it is hydrated.
- The US Institute of Medicine advises that men and women consume, respectively, about 3, 7 and 2, 7 L of water per day, including water found in foods and other beverages.
Method 3 of 4: Exercising More
Step 1. Do more cardiovascular activities.
Exercise should be a regular activity of the day, even after the end of the week and when you want to continue to lose weight or maintain a healthy weight. Exercise also leads to energy accumulation and speeds up metabolism, both of which aid in the goal of losing weight. As weight loss methods are subjective and health dependent, consult a physician to discuss the best exercises for your specific needs.
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Cardiovascular exercise burns more fat than strengthening activities, but both are needed to maximize calories burned. If you don't like to run, choose an activity that doesn't put as much knee stress on you, such as swimming or exercising on the elliptical.
Learn more about HIIT: “High Intensity Interval Training” or High Intensity Interval Training. The US National Institutes of Health describes HIIT as "repeating high-intensity exercise for 30 seconds to several minutes, separated by one to five minutes of recovery (low-intensity exercise or rest)." It is also said that “…such benefits, especially weight loss, are amplified with HIIT.” Thus, when exercising, alternate high intensity with resting times to “finish in 15 minutes
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Many activities count as heart exercises without you realizing it. See how many calories are burned in 30 minutes of each activity:
- Aerobic dance: 342 calories.
- Boxing: 330 calories.
- Jump rope: 286 calories.
- Tennis: 232 calories.
- Basketball: 282 calories.
- Swimming (free swimming): 248 calories.
Step 2. Do strengthening exercises
People who do cardiovascular and strengthening activities will burn a lot more fat and will have more defined muscles. When starting this type of training, ask a friend or personal trainer for guidance.
No time to go to the gym? No problem! Buy dumbbells and exercise at home; you can go to the gym anywhere and whenever you want, and without having to pay
Step 3. Do yoga
Losing 4.5 kg in one week is a pretty bold goal. It is necessary to burn as many calories as possible. Why not do yoga while watching a series?
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Yoga burns three to six calories a minute. After an hour in front of the TV, you will lose 180 to 360 calories.
Without a doubt, yoga is not the most intense exercise. However, it has been shown to make people eat more calmly – something that is not available in other exercises – which, in turn, leads to greater weight loss
Step 4. Always be on the move
You've been to the gym five times this week and done a lot of yoga. What else to do?
- Ride your bike to work. When you arrive at the building, take the stairs, not the elevator. Take any opportunity to burn off those extra calories and stay active.
- Do the household chores you've put off. You'll be amazed at how washing your car, tending your garden, and moving your furniture around are tasks that will cause you to burn a few calories unintentionally.
Method 4 of 4: Using Alternative Methods
Step 1. Research “fad diets”
They have this name for a reason, as they appear suddenly and promise quick results. If you are looking for a challenge, choose the one that interests you the most:
- Juicing Diet: in it, the food is ingested in the form of juice 24 hours a day, seven days a week. One can buy juices of various types in markets, but making them yourself using fruits and vegetables is much cheaper.
- Lemonade Diet (Master Cleanse Diet): you need to drink a solution of 2 tablespoons of fresh lemonade, 2 tablespoons of Grade B Maple Syrup, 0.5 g of cayenne pepper and a glass of plain water. Ready!
- “Sleeping Beauty” diet: the advantage is that you don't need to eat a tapeworm, but all it requires is sleep all seven days.
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Maple Syrup Diet: Similar to the Lemonade Diet, it is a mixture of maple syrup, cayenne and water. Yes, you can only consume this.
The “fad diets” are not healthy. There's no getting around the fact that most people "break" after a few days and regain lost weight - or even more mass than before. If you want to burn calories permanently, such diets are not the best option, as well as being harmful to your health
Step 2. Go to a sauna
The sauna is useful for the person to lose the water accumulated in the body. Fat will not be burned, but it is possible to burn a few grams of weight.
- It's important to stay hydrated and not go to the sauna too often. A 15 to 20 minute visit once a day is more than enough. When leaving, have a glass of water.
- Saunas are not safe for children. It's best to leave them at home with a nanny or relative.
Step 3. Analyze the possibility of making a “body wrap”
Most spas today offer several types of this treatment, which are said to strengthen the skin and help with weight loss. Investigate spa options near your home and give it a try.
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The most common types are: “detox”, “mineral”, “slimming” and “cellulite”. In each, natural herbal remedies are used; choose the type that best suits your needs.
The treatment is relaxing and soothes the skin more than anything else. No research really proves that body wrap removes or eliminates toxins from the body
Keeping Real Expectations
- It is common for people to lose more weight during the first week of a diet, so it is possible to burn 4.5 kg in seven days. However, after this period, you are more likely to shed around 450 to 900 g per week.
- Many end up regaining the weight they lost after adopting a strict diet. Unfortunately, even if you manage to get rid of 4.5 kg in seven days, there is a good chance that you will regain some or all of your weight by stopping the diet.
- Losing a lot of weight and not gaining it again takes time and persistence. If your goal is to lose even more weight, try to break it down into smaller, easier-to-achieve goals. To burn 13, 5 kg, for example, try first to lose 2, 7 kg per week over five weeks to achieve.
Tips
- If you don't have the time or money to go to the gym or have a personal trainer, take a walk every day.
- Another option is to walk up and down stairs for when you can't afford a gym or take a 10 to 20 minute walk in the neighborhood every day.
- Focus on your goal whenever you need motivation. Losing weight is always possible, but you may need to wait longer than your initially planned week. If that happens, don't be discouraged, because everyone's body reacts differently. Pay attention to the needs and take the proper steps to lose weight quickly but safely.
- Make a list of the amount of daily exercise you should do to organize yourself better.
- Go walk your dog! It is very fun.
- Before making drastic lifestyle changes, see a nutritionist. Diet is important; the professional will be able to guide you with the best way to lose weight and if programs according to your needs.
- Don't skip meals! This causes the weight gain to be greater than the mass lost!
- Avoid brooding over how difficult it is to lose weight. Get up and try; later, it will be possible to notice how easy the goal was to be achieved.
- Don't skip breakfast. Breakfast is important for metabolism; skipping it increases the chance of “snacking” during the day, leading to increased consumption of calories from bad foods in place of a healthy breakfast.
Notices
- Dehydration programs, cutting calories, increasing exercise and the like can have serious mental and physical consequences. It's not worth losing 4.5 kg to get into a wedding dress and pass out during the ceremony.
- Eat well. Starving will cause the body to use stored fats, leading to loss of energy and difficulty staying active.
- Don't trust any diet that promises high weight loss in a short period of time. The 4.5 kg gain did not occur in one week, so it will not be possible to lose this in the same interval.
- Losing 4.5 kg in a week is at least a bold goal. If you want to “embark” on this journey, it is important to keep your mental balance. Sometimes it will be impossible to reach the goal in just seven days.
- Don't overdo the exercises. Fainting or becoming dehydrated will cause your body to “shut down” which is the last thing you want.