Having an ideal body weight is the dream of many people.
Many people want their ideal weight first, without first learning about the risks they may face.
Indeed, losing weight in one week can be done.
However, this method is not recommended by health experts.
Reporting from Healthline and Medical News Today, technically, we can lose weight up to 4.5 kg in one week.
This is very risky if it is not found by health workers.
Some of the risks that may be faced due to drastic weight loss include an increase in gallstones, electrolyte balance, headaches, fatigue, and disruption of the menstrual cycle.
Then, the recommended weight loss? According to the Centers for Disease Control and Prevention, a safe amount of weight loss is about 1 to 2 pounds or the equivalent of 0.5 kg to 1 kg per week. The results will be different for each individual depending on the pattern and condition of each body.
There are several ways that can be done to lose weight in one week safely.
1. Reduce carbohydrate consumption
One way to lose weight fast is to reduce sugar and starch, or carbohydrates. This method can be done with a low-carb diet and replace with whole grains.
According to a study entitled “The Effects of a Low-Carbohydrate Ketogenic Diet and a Low-Fat Diet on Mood, Hunger, and Other Self-Reported Symptoms”, a low-carb diet will reduce hunger so that calorie consumption is low.
In addition, consumption of complex carbohydrate foods and low calories, such as whole grains, will keep you full longer.
This is due to the high fiber content of whole grains and long digesting times.
This method has also been proven to be able to lose weight.
A publication entitled “Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in obese older adults: a randomized clinical trial” demonstrated that dietary carbohydrates have indeed been shown to reduce weight in the elderly.
However, to date there has been no comprehensive study of the long-term effects of this diet.
2. Consumption of protein in sufficient quantities
Every food consumed must contain balanced nutrition, which includes protein, fat, complex carbohydrates, and vegetables.
Summarizing a study entitled “Preserving Healthy Muscle during Weight Loss”, the recommended amount of protein is essential to help maintain muscle health and mass.
For men, the recommended protein consumption is 56-91 grams per day, while women are 46-75 grams per day.
Some foods that are a source of protein include meat, fish, eggs, and whole grains.
3. Consumption of vegetables In addition to adequate protein, consumption of vegetables is also very important.
Vegetables contain many nutrients that the body needs.
Consumption of vegetables in large quantities is not a problem because it will not increase calories or carbohydrates drastically.
Some recommended vegetables include broccoli, spinach, tomatoes, and other vegetables.
4. Keep eating healthy fats
Even though you are on a diet, your body still needs fat.
Olive oil and avocado oil are great choices to include in your daily diet.
Consumption of foods high in saturated fat is allowed, but the amount needs to be limited.
5. Exercise regularly
Exercise can help you lose weight faster.
One of the recommended exercises is lifting weights.
Some studies, such as "Resistance Training Conserves Fat-free Mass and Resting Energy Expenditure Following Weight Loss" show that lifting weights has been shown to help with weight loss.
In addition, other cardio exercises, such as running, cycling, or swimming can be an option because they can also burn calories faster.
6. Consumption of safe supplements
There are many supplements out there that only promise to lose weight. But the truth is not.
Some even damage the health of the body.
But some supplements have been shown to be successful in weight loss, such as the Okinawa Flat Belly Tonic.
The Okinawa Flat Belly Tonic is a new one-of-a-kind weight loss “tonic” supplement. It helps men and women burn fat fast using a simple 20-second Japanese tonic. Read More
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