Buzz
During the quarantine period, the number of people setting weight loss goals has significantly risen. Naturally, most individuals wish to shed pounds as quickly as possible. However, establishing a goal is crucial. A 7-day weight loss target is merely a part of a larger plan. Even if the ultimate goal seems overwhelming, it should be seen as a journey rather than a destination. Gradually, you'll develop eating and exercise habits that promote a healthier lifestyle. These habits will also help maintain long-term weight loss results.
Steps
Prepare for Weight Loss
Consult with a Doctor Before Starting a Weight Loss Plan. Before embarking on a short-term weight loss journey, it’s best to consult with a doctor regarding any diet or exercise plans you are considering. Your doctor might offer valuable insights about weight loss. Don't hesitate to discuss weight concerns with your doctor—remember, their job is to care for your health.
Record your current weight and post-weight loss (optional). If desired, you can take before-and-after photos to observe the difference. You may also weigh yourself before starting your weight loss journey (optional). This step is not mandatory. Tracking your progress through waist measurements and noting your weight before starting the process will help you assess whether your weight loss plan is effective.
Set realistic goals. Instead of setting unrealistic and worrisome goals, aim for achievable objectives and focus on accomplishing them. Set realistic targets that you can actually reach, such as “I want to lose 0.5kg in a week” or “I want to lose 250g and eat healthily for 7 days.” Avoid setting goals that harm your health, such as “I will lose 2.5kg in one week,” as this is extremely harmful and can lead to discouragement if results aren't as expected.
Avoid harmful diets. Diets to steer clear of include fruit juice detoxes, consuming fewer than 1,200 calories, celebrity weight loss challenges, only drinking water, and relying on stimulants (such as weight loss pills). Programs promising to help you lose 2.5-5kg or more in one week may sound tempting, but they are not worth your time, energy, or money, and they can be detrimental to your physical and mental health. The worst part is that these diets are not sustainable, causing you to waste your effort.
- Short-term diets are often ineffective and cause a deficiency in the necessary daily calories.
- In summary, avoid extreme diets. You need to consume at least 1,200 calories a day to prevent hunger. Weight loss should not feel like a punishment or forcing yourself into a diet you dislike. A healthy, long-term weight loss plan should benefit your health, bring joy, and provide the energy needed to feel strong.
Adjust your diet
Drink plenty of water. Water plays an essential role in weight loss. It contains no calories, helps you burn more calories, and can even reduce hunger if consumed before meals. The weight loss benefits are significantly improved when you replace sugary drinks with water. This is an easy way to cut down on sugar and calories.
Avoid foods that are not helpful for weight loss. These include foods and drinks high in saturated fats, salt, or sugar. Limit your intake of sugary drinks, sweets, packaged snacks (such as chips), and trans fats. These three types of foods contribute to weight gain and add unnecessary calories.
Eat nutrient-dense and healthy foods. Choose a variety of foods to get a good mix of vitamins and minerals. Fruits and vegetables are naturally nutrient-rich foods. Nutrient-dense foods include lean meats, fish, whole grains, dairy products, legumes, and nuts. Each meal should include at least one serving of:
- Protein: Protein aids in recovery and helps you feel full longer. Protein can be found in beans, lean meats like chicken breast, and eggs.
- Carbohydrates: Carbohydrates provide energy. Carbohydrates can be found in pasta, rice, and fruits. However, be cautious with carbohydrates, as eating too much can lead to excessive calorie intake. For each meal, aim for a serving of carbs about the size of your fist.
- Vegetables: Vegetables are rich in fiber and water and help you feel fuller for longer. Include vegetables like spinach, kale, broccoli, Brussels sprouts, and carrots in your diet.
Practice mindful eating. Studies show that practicing mindfulness while eating can help curb overeating and support weight loss. Mindful eating encourages you to eat slowly and focus on your food, which can reduce stress and lead to eating less. Here are some ways to practice mindful eating:
- Remove distractions such as TV, phones, or computers while eating.
- Pay attention to your sensations while eating.
- Stop eating when you are full and save leftovers for later.
- Before preparing a meal, ask yourself why you want to eat, if you are truly hungry, and if the food is healthy.
Choose healthy foods. Instead of focusing on processed foods that you should avoid, focus on foods that promote good health. Incorporating nutrient-rich foods can help you eliminate unhealthy choices. Add healthy fats, fiber, and complex carbohydrates to your diet.
Choose healthy snacks. Healthy snacks help you manage blood sugar levels and prevent overeating or consuming sugary foods later in the day. You often crave sweets when your blood sugar drops. Healthy snacks not only satisfy your cravings but also help stabilize your blood sugar. Healthy snacks can be exciting! Replace unhealthy snacks with nutritious options like:
- Roasted chickpeas
- Boiled eggs (in moderation)
- Plain yogurt with low sugar and fruits
- Homemade smoothies
- Edamame
- Sweet fruits (peaches, bananas, oranges, etc.)
- Carrots and cucumbers with low-fat hummus
- Sliced apples with peanut butter
Exercise for rapid weight loss
Do aerobic exercise daily. If you're looking to burn fat quickly, don't just rely on cardio workouts. Studies show that aerobic exercises are some of the most effective for reducing belly fat. As you burn a significant number of calories, your overall health will improve. Make sure to engage in full-body aerobic workouts, but keep in mind that frequency and duration are key factors in achieving your desired results. Some aerobic exercises include:
- Zumba
- Cardio
- Swimming
- Walking
- Cycling
Try yoga. Yoga, especially dynamic styles, is an effective tool for weight loss. Many experts agree that yoga helps people lose weight in various ways, such as reducing stress, increasing flexibility, and promoting better sleep.
- If you're new to yoga, consider taking a basic class.
Go running. If you have access to a treadmill, make good use of it. Running is one of the best exercises for burning belly fat, toning your body, and is a form of cardio exercise. The calories you burn while running depend on several factors, including your weight, age, and gender, but on average, running at 9.5 km/h can burn about 550 calories.
Tip: If you don't have a treadmill, try running in place indoors or running up and down the stairs.
Try HIIT workouts. High-Intensity Interval Training (HIIT) is an effective weight loss method that can be applied to various forms of exercise, such as running, jump rope, cycling, and more. This method allows you to burn more calories in a shorter time frame by incorporating it into your workout routine. HIIT is easy to integrate. All you need to do is choose an exercise form, such as running, jump rope, or cycling, along with the exercises and rest periods.
Dance. Dancing can improve your mood, reduce stress, increase energy, and help you lose weight. Put on your favorite song and get moving! Dancing burns about 100 calories per hour, with hip-hop, belly dance, and freestyle being the most calorie-burning.
Adopt other healthy habits
Exercise while watching TV. You can reap additional benefits by exercising while watching TV. Put on your favorite show and do leg lunges, squats, or arm exercises while sitting on the couch for a few minutes, all while enjoying your preferred activity.
Seek support. Joining a weight loss program with friends can lead to better results than doing it alone. With support, you’ll find it easier to stay focused on your weight loss and exercise plan. Participating in a support group, whether in person or online, allows you to share advice about diet and exercise, as well as discuss challenges and successes. Support groups can also improve your mental health as you change your lifestyle.
- You and a few new friends could join a local gym and sign up for classes together, or find a weight loss or workout group online in your area. You can also find workout or weight loss groups on Meetup.com.
- Another option is to find a support group on Facebook or other social networks, and filter results by location.
Be kind to yourself. Being gentle with yourself is a crucial part of a healthy weight loss plan. When you treat yourself with kindness, the anxiety around weight loss gradually fades, and you can begin to love and appreciate your body while losing weight. Self-love helps you build healthy eating habits, change behavior, and manage weight. On the other hand, self-criticism can be discouraging.
- Researchers have found that the higher your level of self-love, the lower the likelihood of gaining weight in stressful situations, and other studies show that participating in a mindful self-love program can support weight loss.
Get enough sleep. Sleep is essential for weight loss. Sleep is the brain’s nourishment. People need 7 to 9 hours of sleep each night. Quality sleep improves weight loss results, reduces hunger, boosts morning energy, and provides many other benefits. Here are a few tips for a better night’s sleep:
- Turn off computers, phones, and TVs at least an hour before bed.
- Establish a bedtime routine. This is not the time for addressing important issues—try taking a warm bath, meditating, or reading a book.
- Maintain a consistent sleep schedule and wake-up time every day, even on weekends.
- Turn off the lights. Melatonin, the sleep hormone, is naturally produced in darkness and inhibited by light.
Tip
- Listening to music while working out can make it more enjoyable.
