Fast weight loss plan requires commitment, discipline, and good planning. Although not easy, ideal weight is not just a dream. You can do various ways to lose weight, so that your weight becomes healthy and ideal.
Basically, weight depends on the intake of calories and how many calories are used by body activity. Body weight does not increase if the amount of calorie intake is balanced with the calories used by the body. While the way to lose weight is to consume fewer calories or increase physical activity to burn more calories.
Setting Goals Clearly
Improving the diet and self-discipline is the key to weight loss. Let’s learn how to do a fast weight loss plan.
The first step is to make a realistic weight loss plan. For example, you target to lose 4 kg for 1-2 months. After successfully achieving the target, then make the next target.
A fast weight loss plan can be done by making an action plan. For example, you can begin to reduce the habit of eating sweet cakes. If it’s usually consumed every day, change it to only twice per week or stop altogether. Start by making three change action plans. If it has been reached, you can add it with a few more changes. The point is to make healthier changes that you can apply, and not just for a while. If you have strong determination, accelerate the action of change.
The next step in realizing fast weight loss plan is to pay attention to every food you consume. If necessary, you can write it in a journal. Write everything you eat and drink for one week. You can more easily know when you overeat or eat snacks more than usual. Consulting with a nutritionist or doctor will also be easier by using the notebook.
Fast Weight Loss Plan By Choosing Foods With Balanced Nutrition
Even though a fast weight loss plan requires reducing large amounts of food, eating should still be regular and not skip meals, such as breakfast. This is very important when losing weight. Irregular eating patterns will make you hungry faster and tend to overeat. One way to lose weight is to eat the following foods:
- A variety of fruits and vegetables at least 5 servings a day, or ideally 7-9 servings. You can make it as a snack between meals. Fruit is a healthy snack for you.
- Food sources of carbohydrates, such as bread, rice, cereals, potatoes and pasta as much as one third of the meal. The best source of carbohydrates are foods made from whole grains.
- Choose a low-fat protein source, like fish. Eat fish 2-3 times a week. Some types of fish that you can choose include salmon, tuna, tuna and mackerel. Other food choices for protein sources are eggs, poultry meat, low-fat dairy products, lean meats, and nuts.
On the contrary there are several types of food that you need to limit during weight loss:
- Meat with fat, cheese, butter, milk, and fried foods. Choose those with lower calorie content, such as chicken breast meat or low-fat milk.
- Fried foods. We recommend that you choose foods that are processed by steaming, boiling or baking.
- Salted food or additional salt in food.
- Chocolate, biscuits, cakes and other sweet foods and drinks.
- High-fat foods, such as fast food.
Move More Active
Increasing physical activity with regular exercise is one of the things that need to be done in the process of weight loss. This is an important way to realize fast weight loss plan. The type of exercise and time needed to exercise depends on your age and physical condition.
To lose weight, at least you must stay active burning calories. For those of you who have excess weight, you can try the following sports for at least 30 minutes per day:
- Water aerobics, can burn calories as much as 160 calories.
- Fast and uphill road, burning at least 250 calories.
- Play with children, about 160 calories.
- Swim, burn 400 calories.
If you have a special health condition, you should consult a doctor before you start exercising. Ask for the best advice for the type and portion of time that is right for you.
What Is The Ideal Weight Loss Every Week?
Getting fast results when losing weight is the hope of many people, but it is not recommended if you have health problems. Safe weight loss, which is around 0.5 kg to 1 kg per week. Try not to exceed that range every week.
Some health risks to excessive and rapid weight loss include experiencing fatigue, feeling unwell, experiencing malnutrition, and the appearance of gallstones.
How To Maintain Weight After Successfully Lowering It?
Generally, maintaining weight after successfully lowering it is not an easy matter. And sometimes, some people often gain weight back when they have struggled to lose it.
Here are some ways to maintain an ideal body weight after successfully lowering it, namely:
Keep exercising regularly
Exercise is a very important way to keep your weight stable. At least, exercise regularly for 30 minutes every day of the week.
Try not to leave breakfast
Breakfast is an important factor for maintaining weight. A healthy breakfast can help you not overeat during the day.
Change your lifestyle
By implementing a healthy lifestyle, your weight will be more controlled and the body becomes healthier, of course. If you have lost weight, do not return to the previous lifestyle that can make your weight rise again.
A very important weight loss plan is based on strong motivation. Losing weight can increase body vitality while reducing the risk of diseases, such as diabetes, high blood pressure, relieve pain, and improve the ability of motion in people with osteoarthritis.
Fast weight loss plan is a great way to lose weight but must still pay attention to health and not be done drastically. For the best results, apply a healthy weight loss method, gradually but consistently. Start changing your diet to be healthier and increase physical activity by exercising. If you feel difficulties, you can consult a doctor to get a way to lose weight that is suitable for you.