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Healthy Ways to Get Weight Down Drastically

Many people who want to lose weight drastically. But to lose weight, it should be done through safe and healthy ways. The fastest weight loss recommended or allowed is around 2.2 pounds (1 kilogram) per week.

Diets for drastic weight loss are generally recommended for people who are obese, especially if this condition has caused health problems. Doing a diet so that drastic weight loss should also be done under the supervision of a doctor because if not, it is feared that it will have a negative impact on health.

In order to lose weight drastically, you need to limit your calorie intake and increase calorie burning in the body. To lose 500 grams of body weight per week, you have to burn 500 calories per day.

Healthy Ways to Get Weight Down Drastically

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




1. Exercise regularly

Instead of doing strenuous exercise in a training session, you can do light exercise three times a day. The types of exercise that can be done include walking fast, lifting weights, push-ups, or going up and downstairs 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 your body also decrease. When experiencing a calorie deficit, the body will burn fat which is a reserve of calories in the body. If body fat decreases, your weight will also decrease.

Read Also : Diet tips for healthy diet

3. Increase protein and vegetables

High protein intake can make you full longer and reduce your appetite. That way, calorie intake will also decrease. Examples of high-protein foods are lean meat, fish, shrimp, eggs, beans, and tofu.

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 full quickly.

4. Calculating the calories that enter

The key to healthy weight loss is to limit calories. A person's calorie needs vary, depending on age, sex, and daily activities.

Even though calorie intake needs to be trimmed, it doesn't mean you don't eat at all. Too little intake of 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 your weight drops dramatically in a healthy manner, you can consult a nutritionist.

5. Meet the needs of body fluids

Drink at least eight glasses of water a day. Sufficient body fluids can help you lose weight. A study shows that people who drink enough water tend to control appetite more easily and maintain weight.

In addition, avoid high-calorie drinks, such as soda and potable drinks, because they contain lots of sugar.

6. Adequate sleep time

Lack of sleep and poor quality sleep can increase the risk of obesity and stress. Stress alone will increase fat accumulation. Therefore, for a healthy weight loss, you need to get enough sleep. The ideal sleep time for adults is 7-9 hours every night.

When dieting, it would be better if you do not target the weight dropped dramatically. Rapid weight loss tends to be difficult to maintain and risks disrupting health.

A good diet still needs to provide nutrition for the body. Weight loss will be more effective if the weight drops slowly and gradually, so the effort to maintain it is easier.

Before going on a diet to get the ideal body weight, you should consult with a nutrition doctor, especially if you have certain medical conditions.





References

References

1. WebMD (2019). How to Lose Weight Quickly and Safely.

2. Cooper, et al. British Medical Journal (2018). Sleep deprivation and obesity in adults: a brief narrative review. BMJ Open Sport & Exercise Medicine.


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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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