Healthy weight loss means losing 0.5–1 kg per week. Losing 4.5 kg in 7 days is a very difficult but doable task. However, you should not do this often, and besides, both the diet and the training plan must first be agreed upon with the doctor. To lose 4.5 kg in a week, you need to burn 3,500-5,000 more calories than you consume. To do this, you will have to limit your diet to small portions of nutritious, but low-calorie foods, do more cardio and interval training. Remember - this task is risky but still achievable.
Method one: Calorie counting
1- Consume fewer calories than you burn in a day. This is the whole secret of weight loss. 450 grams of excess weight equals about 3500 calories. That is, to burn 4.5 kg of weight in a week, you will need to spend 5,000 more calories daily than you consume with food to burn 640 grams each day.
• Know that you will need to exercise to lose 4.5 kg in a week. Fasting is not an option. In fact, fasting makes losing weight more difficult, especially when you quit the diet.
• Understand that you will burn calories by doing daily activities such as walking, climbing stairs, and even breathing. It won't be a big calorie loss, but don't expect to be able to burn all your calories by hard exercising.
2- If you want to lose 4.5 kg in a week, you will have to burn 5000 more calories daily than you consume. That's a lot, but we're not going to upset you, just remind you that losing 4.5 kg in a week will be really difficult. Prepare yourself for a difficult, very difficult path!
• Just imagine that a 70 kg person burns about 1000 calories in 90 minutes of playing football. This means you would have to play football for 7.5 hours a day to burn 5,000 calories. Let's not say that this is impossible but very difficult!
3- Be aware that the average person burns about 2,000 calories per day during normal activity. This means that you will remain at the same weight if you consume exactly 2,000 calories a day.
•If you are trying to lose weight, you probably know that a healthy person needs to consume at least 1200 calories a day, regardless of diet. If you consume 1200 calories a day, you will have to burn about 4000 calories daily to reach your goal.
Method 2: Diet
1- Drink only water. Water is the diet's best friend. Delicious, sugary, or caffeinated drinks are the enemy of the diet. A sugary drink itself can contain up to 400 calories, which is one-third of the total calories you can consume per day. Stay away from drinks other than water.
• From time to time, you can drink green tea without sugar. If you are tired of drinking only water all day long, you can sometimes drink green tea without sugar. Green tea is high in antioxidants and only 2 calories, making it a good option.
• If you experience extreme hunger while eating, drink a large glass of water before eating. This will trick your stomach into feeling fuller than it actually is, and you will be less hungry.
2- Cut back on simple carbohydrates in your diet. Simple carbohydrates are usually not very nutritious for our bodies and are absorbed very quickly. Stay away from simple refined carbohydrates during the diet, such as:
• cookies, sweets, cakes and other sweets;
• honey, molasses, and syrups;
• white bread, white rice, and regular pasta;
• most of the flakes are in bundles.
3- Replace simple carbohydrates with complex ones. Complex carbohydrates, unlike simple ones, are full of fiber and other nutrients, they are absorbed by the body and released into the bloodstream much more slowly. These include:
• Whole grain bread, whole grain pasta, brown rice
• legumes, carrots, and potatoes;
• vegetables and fruits such as asparagus and apricots.
4- Eat pure protein. Beef contains 98% protein and only 2% fat. Skinless chicken breast, soy products, and many types of fish (including salmon) are also rich in protein.
5- Stay away from fast food by far. In addition to the fact that everything is cooked with trans fats, burgers, fries, cocktails are full of salt and sugar. That is, for the most part, these are empty carbs with no nutrients. If you decide to get serious about your extra pounds and lose weight, you will need to stay away from fast food.
6- Eat breakfast yourself, share with a friend at lunchtime, give dinner to the enemy! Have you heard this phrase before? There is some truth behind it. Eat well in the morning to kickstart your metabolism and provide yourself with enough energy before lunch, and eat as little as possible for dinner to nullify your metabolism. The following are some examples of meals you can prepare throughout the day with one intermediate snack:
• breakfast: egg white omelet with spinach and chicken breast, banana and a few fresh blueberries;
• lunch: salmon steak and some salad;
• snack: a handful of pistachios;
• dinner: Chinese cabbage, carrots, mushrooms, and fried peppers.
• Here are some other foods that are low in calories and help you lose weight:
• peanut butter;
• rice cakes;
• berries;
• green vegetables;
• green tea;
• water;
• Greek yogurt
• unsalted nuts;
• almond milk.
7- Keep a calorie log where you will write down everything you eat. Creating such a journal and keeping it consistent will help you find out where you have exceeded your limits. He will also tell you what and when you ate and whether the food was tasty. It will be a chronicle of your struggle, which will be fun to watch when everything is over!
• Learn how to properly count calories and measure portions. At first, it will be difficult to count everything, but after a while, it will become a habit for you. Be pedantic about counting calories in a specific meal. Be precise! You should not lie to yourself, since only you will suffer from this.
8- When you slip out of your diet (everyone does it), do not go to the dressing-up. It's okay to slip off your diet sometimes and allow yourself to eat something that you shouldn't be eating. It happens to everyone. But when you slip out of the diet, do not completely drop out of it. Never go to the dressing room. This will only make your goal even more difficult to achieve and you will become even more desperate.
Method 3: Exercises
1- Walk everywhere. Need to go to the store? Go on foot. Go up to the 15th floor? Walk, do not use the elevator. Need to get to the soccer field to play? Walk there. Use every walking opportunity to burn more calories and get in shape.
• Get a pedometer. The pedometer will count the number of steps you take throughout the day. You can hide it on your hip so that no one will see it. A good pedometer will convert your steps taken into calories burned. It's worth it!
2- Get in the habit of warming up / stretching before exercising at full strength. Play the best, most motivating music for 80 seconds and get ready to warm up. Warming up and stretching can help you get more out of your exercise and avoid injury. Besides, who can practice while injured? Warming up exercises include the following:
• 20 push-ups, 20 squats, and 20 burps (burps - squat, jump, push-up).
• Jogging hard in one spot for 1 minute, then jogging in one spot for 1 minute.
• Stretch to the tips of your toes with your hands clasped together, loosen all four limbs and tendons, and do not forget about the torso and neck.
3- Try interval training. Interval workouts are workouts that use short periods of intense activity followed by long periods of moderate to low-intensity exercise. Scientists, through several studies, have found that people who do interval training end up exercising faster and burn more calories than those who do it at medium intensity throughout their workout.
• An example of interval training would be: While running on the stadium treadmill, run 1 lap as fast as you can, then jog at low speed. Rest every four laps. Feel and love burning your excess weight.
4- Go in for sports. The benefit of sport is that it allows you to bring in a competitive spirit. Competition in most cases forces us to push ourselves more than if we were alone. You may be thinking, "I am not fit for any sport," or, "I cannot do any sport." Just remember that people respect those who try hard and those who respect themselves. If you think it would be nice to play football, basketball or swimming, do it. Let the competitive spirit within you burn your calories.
5- Use exercise machines to strengthen your cardiovascular system. If you don't have one at home, consider going to a gym. Try the following cardiovascular fitness machines and choose the one that works best for you:
• Treadmill. Truth be told, treadmill running is slightly worse than real running, but it's still better than nothing. Try to find a good, fast speed that will make you sweat.
• Ellipsoid. Most ellipsoids can be set to different resistance levels, making them an excellent dual workout (strength and cardiovascular).
• Exercise bike. If you decide to exercise on a stationary bike, be prepared for the fact that your buttocks will decrease in volume. Exercising on a stationary bike is a great way to lose weight.
6- Cross-train. Cross-training includes a range of different strength, endurance, and aerobic exercises that will work out different parts of your body and keep you from getting bored with uniformity (which is a common cause of training abandonment). Cross-training programs like CrossFit may not be the best at burning a lot of calories in a short time (they are good at replacing body fat with muscle), but they are worth trying. Who knows, maybe they will inspire you!
7- Dance the night away. To really get plenty of aerobic activity, try dancing. No, not necessarily in your room, although this is always encouraged. What about dance lessons?
• You can try jazz, pop, hip-hop dancing, especially if you are already familiar with them and feel comfortable with the movement and music.
• You can also try something like Zumba, which combines Latin and international music into one fantastic workout. Zumba, like ordinary dance lessons, is taught by a dance instructor.
8- Exercise, do it double. You may need to practice twice as much to achieve your goal. It is best to choose a couple of exercises that you really enjoy because you will have to do them many times in order to burn 4.5 kg of weight in a week.
• You will need to set aside 4 hours a day for training: 2 sessions of 2 hours each, separated by a break. If you need motivation, just think about the weight you will say goodbye to and the amazing body you will gain in no time. Good luck!
Warnings
• Do not take any weight loss medication. Never do this! It is dangerous, unhealthy, and can drive you to the hospital.
• Do not overdo it, so as not to harm yourself.
• Don't stick to the diet for too long. Otherwise, it can lead to excess weight loss and even anorexia.
• Remember - any diet and exercise program should be discussed with a doctor or dietitian beforehand.