Many people want to lose weight drastically. But to lose weight, it should be done through safe and healthy ways. The fastest recommended or allowed weight loss is approx onekilograms per week.
Diets for drastic weight loss are generally recommended for people who are obese, especially if this condition has caused health problems. Going on a diet to lose weight drastically should also be done under the supervision of a doctor, because if you don't, it is feared that it will have a bad effect on health.
In order to lose weight drastically, you need to limit calorie intake and increase calorie burning in the body. To lose half a pound of weight per week, you must burn 500 calories per day.
Healthy Ways to Lose Weight Drastically
There are healthy ways that can help you lose weight drastically, namely:
1. Exercise regularly
Instead of doing vigorous exercise in one training session, you can simply do light exercise three times a day. Types of exercise that can be done include brisk walking, lifting weights, push ups, or up and down stairs for at least 7 minutes.
Although the duration is quite short, you can still burn up to 300-500 calories if done three times a day.
2. Cut sugar and carbohydrates
When you reduce your intake of sugar and carbohydrates, the calories that enter the body are reduced. When experiencing a calorie deficit, the body will burn fat which is a calorie reserve in the body. If you reduce body fat, you will lose weight too.
3. Increase protein and vegetables
High protein intake can keep you full longer and reduce your appetite. That way, calorie intake will also be reduced. Examples of high-protein foods are lean meat, fish, shrimp, eggs, beans, tofu, and tempeh.
In addition to protein, also complement your diet with low-calorie vegetables, such as spinach, tomatoes, cucumbers, cauliflower, lettuce, and broccoli. The fiber in vegetables will make you feel full quickly.
4. Counting calories in
The key to drastic healthy weight loss is to limit calories. A person's calorie needs vary, depending on age, gender, and daily activities.
Even though you need to cut your calorie intake, it doesn't mean you don't eat at all. Intake of too few calories will make the body weak, and in the long run, will cause various disorders in the body.
To find out how many calories you need to consume in order to lose weight drastically in a healthy way, you can consult a nutritionist.
5. Meet needs body fluids
Drink at least eight glasses of water a day. Adequate body fluid needs can help lose weight. A study shows that people who drink enough water tend to be easier to control their appetite and maintain weight.
In addition, avoid high-calorie drinks, such as soda and flavored drinks, because they contain a lot of sugar.
6. Get enough sleep
Lack of sleep and poor sleep quality can increase the risk of obesity and stress. Stress itself will increase fat accumulation. Therefore, in order to lose weight drastically in a healthy way, you need to get enough sleep. The ideal sleep time for adults is 7-9 hours every night.
When you're on a diet, it's best if you don't aim to lose a lot of weight. Rapid weight loss tends to be difficult to maintain and poses a risk to health.
A good diet still needs to provide nutrition for the body. Weight loss will be more effective if you lose weight slowly and gradually, making it easier to maintain it.
Before going on a diet to get the ideal weight, you should first consult a nutritionist, especially if you have certain medical conditions.
