Losing a significant amount of weight quickly, such as 15 kilograms in 3 months (my personal goal), can be challenging and may not be advisable for everyone. Rapid weight loss can have negative health effects and is often difficult to sustain in the long term. A more gradual and sustainable approach to weight loss is generally recommended for better overall health and to avoid potential complications.
DISCLAMER: I'm not a doctor or an expert, I'm just sharing my experience and nothing more, the use of the information I share is at your own risk. It is recommended to consult a specialist or doctor because each person is different.
Here are My approach to weight loss:
- Set Realistic Goals:
- I aim for a more realistic and achievable weight loss goal, such as 0.5 to 1 kg per week. Rapid weight loss is often associated with muscle loss and may not be sustainable.
- To avoid muscle loss I combine strength training at least 3 times a week
- Healthy Eating:
- I focus on a balanced and nutritious diet that includes a variety of fruits, vegetables, proteins, whole grains, and healthy fats.
- I arrange the whole meal on one plate and do not take extra.
- I eat at regular times without snacking between meals.
- Pay attention to nutritional deficiencies:
- Sometimes the body has a deficiency of a certain vitamin or serious deficiencies and even if you eat a lot you still feel hungry all the time. You should check what you lack in your body if possible and organize a suitable menu for yourself.
- Today there are many supplements that can balance the situation. Here is an example of one that is available for purchase and is very popular.
- Calorie Deficit:
- Create a calorie deficit by consuming fewer calories than your body needs. However, ensure that you still meet your basic nutritional requirements.
- I eat the amount of calories according to my goal. You can enter the calculator here and check yours.
- Stay Hydrated:
- Drink plenty of water throughout the day. Sometimes, our bodies can mistake thirst for hunger. If I feel thirsty between meals I only drink water.
- Get Adequate Sleep and Relaxation:
- Ensure you get enough quality sleep, as lack of sleep can affect your metabolism and make weight loss more challenging.
- Stress is also a factor in weight gain, so you should avoid fatigue and stress situations.
- Track Progress:
- Keep a food diary or use a mobile app to track your food intake and exercise. This can help you stay accountable and make adjustments as needed.
- Celebrate your successes. You can make an "awards" chart on your weight loss goals.
- Consult a Professional:
- If possible, consult with a registered dietitian or healthcare professional for personalized guidance based on your individual health status and needs.
It's important to note that everyone's body is different, and weight loss results may vary. Rapid weight loss can increase the risk of nutrient deficiencies and other health issues. Prioritize your health and well-being, and consider seeking guidance from healthcare professionals for a more personalized approach.