Healthy ways to lose weight dramatically

Many people who want to lose weight drastically. But to lose weight, it should be done in ways that are safe and healthy. The fastest weight loss that is recommended or allowed is about one kilogram per week. A diet to lose weight drastically is 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 not, it is feared that it will adversely affect health. So that you can lose weight drastically, you need to limit your calorie intake and increase calorie burning in the body. To lose half a kilogram of body weight per week, you must burn 500 calories per day.

Healthy ways to lose weight dramatically

There are healthy ways that can help you lose weight drastically, namely:

1. Exercise regularly

Instead of doing strenuous exercise in one training session, you only need to do light exercise three times a day. Types of exercise that can be done include walking fast, lifting weights, push ups, or going 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. Trim 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 reserve of calories in the body. If you lose body fat, you will also lose weight.

3. Increase protein and vegetables

High protein intake can make 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 complete your diet with low-calorie vegetables, such as spinach, tomatoes, cucumbers, cauliflower, lettuce, and broccoli. The fiber in vegetables will make you fill up quickly.

4. Count the incoming calories

The key to healthy weight loss is to limit calories. A person's calorie needs vary depending on age, gender, and daily activities. Although calorie intake needs to be cut, it doesn't mean you don't eat at all. Intake of too little 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 so that you can lose weight healthily, you can consult a nutritionist.

5. Meet the needs of body fluids

Drink at least eight glasses of water a day. Sufficient body fluid needs can help you lose weight. A study shows that people who drink enough water tend to more easily control their appetite and maintain weight. In addition, avoid high-calorie drinks, such as soda and flavored drinks, because they contain lots of sugar.

6. Enough time to sleep

Sleep deprivation and poor sleep quality can increase the risk of obesity and stress. Stress alone will increase fat accumulation. Therefore, in order to lose weight drastically healthy, you need to get enough sleep. The ideal sleep time for adults is 7-9 hours every night. When you're dieting, it's better if you don't target weight loss dramatically. Losing weight quickly tends to be difficult to maintain and risks impairing 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, so that efforts to maintain it even easier. Before going on a diet to get the ideal body weight, you should first consult with a nutritionist, especially if you have certain medical conditions.