Certainly! Here is a more thorough breakdown in order to lose weight fast but healthily.
1)Nutrition: The Foundation of Losing Weight:
A:Cut Calories The Right Way.
Aim for a daily deficit of 500-800 calories and that can lead to 1-2 kg lost each week.
As a general guideline avoid going below 1200 calories/day (for women) as a level to avoid nutrient deficiencies and slowed metabolism.
B: Choose Nutrient-Dense Foods.
Amazingly Protein-dense foods: Eggs, chicken breast, Greek yogurt, beans.
Foods with a lot of fiber: Oats, lentils, leafy green vegetables, chia seeds, etc….
Healthy fats? (moderately): Avocados, olive oil, nuts, etc….
Hydrating, satiating, low-calorie foods: Cucumbers, watermelon, lettuce, celery, etc….
C: Foods you want to avoid….
Any sugary beverage (soda, sweet tea, energy drinks, etc…).
Anything that you’ve purchased that doesn’t use grilled, baked, or sautéed (Fried foods and fast food).
Anything that uses white bread, white pasta or baked goods.
Dairy (anything) and red meat (occasionally) if they cause you bloating and/or inflammation.
2) Exercise: Increase Fat Burn and Tone Your Body
A: Cardio (Daily or 5x/Week)
30-60 minutes of walking, running, cycling, dancing, etc….
HIIT (High-Intensity Interval Training): Short bursts (i.e., 20 seconds-1 minute of your most intense effort) + rest (10 seconds-3 minutes) + allows for more fat burned in less time.
B. Strength training (3x/week)
Bodyweight (push-ups, squats, planks, etc…).
Resistance bands or light weights.
You build lean muscle = you burn more calories even at rest.
3. Changing one’s lifestyle.
A. Sleep:
The hunger hormones ghrelin and leptin are sabotaged by insomnia. • Aim for a 10–6 PM sleep schedule.
B: Water Use.
At least two to three litres daily. • It has to do with digestion, eliminating toxins, and reducing appetite.
C. Stress Management:
Prolonged stress raises cortisol levels, which causes weight gain, particularly belly fat. • Try journaling, walking, deep breathing, and listening to calming music
4. Beneficial Routines •
•Intermittent Fasting (Optional): Eat between 12 and 8 p.m.
• Calorie tracking or food journal: Assists in maintaining awareness of your diet.
• Preparing meals in advance helps you avoid reaching for junk food when you’re hungry.
• To monitor progress, weigh yourself once a week at the same time and day, rather than every day because weight varies.
