If you want to reduce 4.5 kg within 1 week, you should follow a plan outlined.
I tried to apply this plan to customers looking for a method Accelerated weight loss before some upcoming events, such as: before the holiday, or having a photo shoot. And really, this plan has a great effect.
In fact, some of my clients use this method within a week but it works similarly to dieting for 3 to 4 weeks.
Although this is not a long-term fix, it can be a stepping stone to get you started weight loss campaign and motivate you to be more motivated in the weight loss process later.
Job decreased 4.5 kg within 1 week is workable
Although your body can reduce up to 4.5kg within a week, that number is not merely fat.
Because of the lack of calories needed to burn fat, there's no way to burn off 4.5 kg of body fat safely in just one week.
However, this does not mean that you cannot lose much weight and look leaner.
The reduced weight certainly comes from reducing body fat, but you can also lose weight by reducing excess water .
The reason may be that this plan will lower the level of insulin in the body and help the body release stored carb in combination with water.
Although your body can only store about 300-500 grams of carb in the form of glycogen, but stored glycogen is 3 times heavier than that in water environment .
The decrease in insulin also causes your kidneys to release excess sodium, leading to a reduction in body water storage .
Along with reducing fat and water storage, you can also lose weight by reducing the amount of intestinal or non-digestible waste in the digestive process.
Here are 7 steps you should take to reduce 4.5 kg in 1 week.
first. Eat a little c arb and many additions p the protein lean than
You can reduce a few pounds by applying a low-carb diet in just a few days.
In fact, many studies show that low-carb diets are an effective way to lose weight and improve health .
Reducing the amount of carb in the body for a short time can also reduce the volume of water and numbness caused by fluid retention.
This is also the reason why people who apply low-carb will often see the difference when weighing the next morning after applying this diet.
Also, getting more protein can reduce your appetite even more while boosting metabolism .
Try removing or drastically reducing all carbohydrates containing carbohydrates and sugar within 1 week. Replace them with green vegetables with lower carb, and increase your intake of eggs, lean meat and fish.
Read carefully this paragraph to learn more about how to set up an appropriate low-carb diet and the type of food in it.
Crux: Cutting down on carb intake can help you reduce a significant amount of weight, from both body fat and excess fluid. Eating lots of protein also helps significantly in this process.
2. Eat food pure and avoid the food garbage Processing carefully
When you're trying to lose weight fast, the easiest, simplest way to have an effective diet is based on eating whole foods.
These foods are unprocessed or less processed, making it easier to eat less carbs without becoming too hungry.
Within 1 week, you should make sure to eat mostly pure, one-ingredient foods. Avoid using highly processed foods.
Eating most lean meats and Eating most lean meats and Green vegetables have low carb Can help you have a great healthy body even if you don't overcharge. Can help you have a great healthy body even if you don't overcharge.
Crux: To achieve the goal of reducing 4.5 kg, you should only eat whole foods during the week. The basic diet will be based on foods like lean meat and low-carb green vegetables.
3. Reduce your calorie intake by following these tips
Reducing calorie intake is the most important factor in weight loss.
If you eat less calories than you consume, you won't gain weight .
Here are a few ways to figure out How many calories should you eat to lose weight? .
Here are a few tips to reduce calorie intake:
- Calculate calories : Measuring the amount of food you eat. Use the calorie counting tool to keep track of calories and nutrient intake.
- Just eat c main meals: Cut down all junk food and eat nothing after dinner.
- Removing spices: Remove all kinds of spices and sauces containing a lot
- Add more vegetables: Eat lots of vegetables during meals, limit carbohydrates, and use extra fat during diets.
- Choose categories the protein lean: Choose low-fat proteins, such as chicken and fish.
- Do not drink a lot of drinks a lot of calories: Instead, choose filtered water - a calorie-free drink, tea or coffee. Protein smoothies are good if you use them as a diet.
Crux: Reducing calorie intake is an important factor to lose weight. You need to do this in a very positive way to reduce a lot of weight within a week.
4. Lift weights and try high-intensity exercises
Exercise is one of the best ways to burn fat and improve your physique.
Exercise increases endurance, for example by lifting weights, can lose weight similar to regular aerobic exercise. It also helps you develop, maintain muscle and health every day .
Bodybuilding exercises to promote health are also a great way to reduce the amount of carb and water stored in the body, which can reduce body weight .
Weightlifting also enhances metabolism and hormone levels, which are often impaired during dieting .
Exercising high intensity exercises (HIIT) is also a very effective exercise method.
Studies show that 5-10 minute HIIT exercises can create effective health benefits and lose five times as much as regular exercise
Like lifting weights, HIIT exercises can quickly help reduce the amount of carb stored in the body and also contribute to promoting other aspects of weight loss, such as metabolism and hormone stimulates fat burning
You can do HIIT exercises 3 to 4 times a week after training or can be considered as part of your regular exercise regime. Training with 100% effort or intensity is very important. Most sprint exercises do not last more than 30 seconds.
Here are a few exercise methods that you can try. You can practice indoors or outdoors, or apply cardio exercises with exercise machines such as bicycles or treadmill:
- Posts first: 10 sprints, 20 seconds each time, and 40 seconds off.
- Lesson 2: 15 sprints, 15 seconds each time, then rest for 30 seconds.
- Lesson 3: 7 sprints, 30 seconds each time, then rest for 60 seconds.
- Lesson 4: 20 sprints, 10 seconds each time, then rest for 20 seconds.
Crux: Improving physical training and performing high-intensity exercises is one of the best ways to lose weight and reduce the accumulation of muscle glycogen. They can also boost metabolism and bring many other benefits.
5. Exercise even if not in in the gym
In order to burn extra calories and lose more weight, you should increase your daily activities.
In fact, being active throughout the day while not exercising also plays an important role in weight loss and obesity .
For example, the difference between a desk job and a normal manual job can vary by up to 1000 calories a day. This is similar to about 90 - 120 minutes of intense exercise .
Changing your daily routine is simple by walking or cycling to work, walking stairs, walking outside, standing more or even cleaning your house helps you burn a lot of energy. amount.
Crux: Increasing daily activities is a simple and useful method to burn off excess calories and help you lose weight.
6. Fasting interruption is a simple method to lose weight quickly
Fasting intermittently Also known as fasting interruption is an effective and proven method to burn fat .
This process forces you to reduce your calorie intake, as you are limiting your diet for a short time.
This method has very many ways to apply For example, fasting for 16 hours and 8 hours of eating well, or fasting for 20 hours and 4 eating well.
If you combine this with exercise, it's best to avoid exercising at fasting times.
Crux: Uninterrupted fasting is a useful method to reduce calorie intake and help lose weight very effectively.
7. Use the following methods to reduce body fluid
Some methods can help you reduce fluid retention and help your body feel lighter and more compact. Include:
- Use dandelion flower extract: A functional food called dandelion flower extract can help reduce water volume .
- Drinking coffee: Coffee is a healthy source of caffeine. Studies show that caffeine can help you burn fat and lose excess water .
- For I mean if you intolerance food: Eat things that you can't tolerate like gluten or lactose, can lead to water accumulation and flatulence. Take care to avoid foods that you think you cannot tolerate.
Crux: Some other ways to reduce the amount of water stored in your body are to add dandelion extracts, drink coffee, and avoid eating intolerable foods.
By optimizing your diet and exercise regimen, you can reduce a large body weight in just one week.
Although this is not pure fat loss, it can be a stepping stone to keep you going on a more sustainable and long-term diet.
You don't need to follow all the steps above, but the more you apply, the faster you lose more weight.
Remember that people who continue their diet at all costs (unhealthy diets) often end up gaining weight again when they finish the regime.
After a week has passed, you should move on to a more sustainable and long-term diet plan so that you can continue to lose weight and maintain weight after it has decreased.