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| Weight loss - archive |
The dream of being thin is haunted by many who want to lose weight in simple steps and within a short period of time. Losing this fat within several days may be a difficult but not far-fetched goal. You can lose about 10 kilos of your weight within a week, without health complications on your body.
According to a report published in medicalnewstoday , some people may be able to lose more fat per week at the beginning of their weight loss journey, especially that rapid weight loss may be accompanied by some risks such as an increased risk of gallstones, headache, fatigue and menstrual irregularities, and the risks increase. The longer a person follows a restricted diet aimed at losing weight quickly .
The following are the most prominent steps that help you lose 10 kilos of weight within a week:
1. A low-calorie diet
A low-calorie diet is recommended when trying to lose weight. If a person consumes fewer calories per day than the body uses, they will lose weight. Most experts recommend that a person eats no less than 1,200 calories per day when trying to lose weight .
2. Avoid fast food
High in carbohydrates and high in salt, sweets, baked goods and processed snacks.
3. Add lean protein
Lean protein helps build muscle and helps you feel full after eating. This may mean that people eat fewer calories during a meal, as a result of feeling full.
4. Climbing the stairs and walking
Climbing stairs and walking during breaks may help burn calories, thus losing additional weight within a week .
5. Do high-intensity cardio
One study found that people who did high-intensity cardio three times a week lost more weight over a 15-week period, compared to people who did steady exercise.
Although this exercise is beneficial in losing weight, anyone who suffers from the following health or lifestyle problems should obtain medical clearance before performing any high-intensity exercise, especially patients with high blood pressure, obesity, heart patients, coronary heart patients and diabetes.
6. Do resistance exercises
Resistance training or weightlifting can help protect your metabolism from the breakdown that can occur while dieting, as muscle mass burns more calories than fat cells.
7. Eat less carbohydrates
Avoiding carbohydrates, such as bread, may help with weight loss. Low-carb diets can help people with or without diabetes lose weight .
Carbohydrates also cause the body to store extra water, so when a person cuts down on carbohydrates they lose stored water.