Losing 1 kilogram of weight every day is an ambitious aim. If you do the arithmetic, that comes up to 7kg every week, or almost 30kg per month. To be honest, achieving such a feat is unachievable, even with the world’s most hazardous procedures and tactics. It’s normal that you want to lose weight quickly, but it’s vital to remember that establishing unrealistic objectives will lead to frustration and make weight reduction more difficult than it should be. In this response, you will find a simple process that will allow you to jumpstart your weight reduction in a safe and sustainable manner, while moving as quickly as possible. Enjoy your reading!

1. Practice weight training with heavier weights.

Don’t spend your energy doing the same thing over and over again during weight training! After the warm-up sets, utilize reasonably heavy weights (one to six repetitions). Beyond that, everything is too light for proper muscular growth.

With this level of training, paired with correct diet, the primary results are strength and muscular tension, rather than mountains of bulky muscle.

When working with heavier weights, a proper warm-up is vital. This is the only approach to maximize performance improvement. However, we advise that you use extreme caution and, most importantly, moderation.

2. Calculate your calorie requirements and eat consistently.

Let’s get straight to the point: you don’t have to starve yourself to lose weight; instead, you should consume regular meals. If you’ve developed the practice of eating sporadically and missing meals frequently, even outside of the interval fasting stages, it’s critical that you recognize straight away that you’re disturbing your body and appetite. The disastrous result of this is desires.

As soon as you sense even the tiniest touch of hunger in your stomach, you begin to involuntarily binge on everything appetizing. You end up eating more than necessary, which is not ideal if you want to reduce weight.

Why is your body behaving this way? In a word, the brain need glucose to operate normally. So, if you skip a nutritious snack, lunch, or simply meals, you will get hypoglycemia. As a result, the brain is no longer able to control appetite and avoid a food binge or a nightly trip to the fridge.

This sounds familiar, doesn’t it?

The most essential thing is to determine your unique calorie needs based on whether you want to maintain or lose weight. There are several free websites and programs available on the Internet that will help you to achieve this. Next, aim to disperse these calories among two or three meals every day. It all depends on your choices. Finally, you can include up to two snacks with 100 to 200 calories each.

3. Do not drink the calories.

As you can see, sugar is harmful; however, sugar in liquid form is far worse!

Remember that this also applies to fruit juices. Some have as much sugar as a Coke. Eat whole fruits, but use fruit juice with caution (or avoid it entirely). Fruit juices are frequently produced with additional substances (including sugar) to make them simpler to keep.

4. Eat more raw foods.

Overcooking food may significantly lower the amount of nutrients in it, and when our bodies lack nutrients, they do not feel content, and people become hungry more quickly. Therefore, it is vital to eat fresh foods, such as fish, vegetables, and greens.

For people who have a sensitive digestive system and cannot consume raw meals, the key is to heat them as little as possible. Remember that the less you cook, the more nutrients stay in the meal.

5. Get adequate fluids.

Sufficient fluid intake is essential for effective exercise, energy, and muscle recovery. The German Society for Nutrition (DGE) advises that adults drink at least 1.5 liters each day. Low-carbonated water, unsweetened tea, lemon water, flavored water, and isotonic sports drinks are all appropriate options. It is preferable to avoid calorie-containing beverages such as fruit juices, sodas, and energy drinks.