lose 1 kg in 1 day

Contents

 1 Is it possible to lose a kilo of weight per day?

 2 The right diet to lose weight

 3 tips to help you lose weight

 

 Is it possible to lose a kilo of weight per day?

 It is unsafe or healthy to try to lose a kilogram per day, as rapid weight loss requires drastic changes to diet and exercise, which causes concern about losing weight in an unhealthy way, and the inability to make and maintain permanent lifestyle changes, as well as The body can not lose as much fat during rapid weight loss compared to moderate weight loss, which may lead to weight loss from water or muscle; This is because it is difficult to burn a lot of calories from fat during short periods.

 According to the experts; The healthy and safe weight loss during the week ranges between 0.45-0.9 kilograms, and losing a larger amount of weight may lead to several health problems; Such as: gallstones, dehydration, malnutrition, electrolyte imbalances, headache, irritability, fatigue, constipation, menstrual disorders, hair loss, loss of muscle mass, and others.

Therefore, gradual weight loss is one of the most effective ways to lose weight and maintain it, by following a weight loss plan, in addition to making long-term changes in both diet and physical activity levels.

 The right diet to lose weight

 As mentioned earlier; The process of losing weight requires making long-term changes in eating habits, level of physical activity, and in order to facilitate adherence to the regime; There are some basic qualities that are recommended to be characterized by the diet followed to lose weight; Among which we mention the following:

 Suitability of the diet to lifestyle:

It is important to choose a diet that matches the person’s eating pattern. If the diet encourages eating 6 meals, while it is difficult for some to eat two meals a day, it is likely that they will not be able to continue with this diet, no matter how healthy it is.

Adaptation of the diet to the level of physical activity:

 Plans that contain a lot of exercise, which take many hours in the gym, may seem good, but in reality they cannot be sustained for long periods, so it is recommended to choose programs that contain exercises that can be practiced regularly, and increase them slowly.

 Lifetime commitment:

 Choosing regulations that can be adhered to for life; This is to avoid gaining weight again after returning to the previous diet before the diet.

The diet contains favorite foods:

Which can be prepared easily, some diets may require meal replacement drinks, which may work with some, but others may prefer eating food instead of drinking it, and some other diets may require strange and unusual foods, or that need long hours to prepare In the kitchen, these diets may work for people who have time and money, but not for everyone, so it is preferable to choose delicious recipes that save time.

Not relying on nutritional supplements in the system:

A healthy diet that helps lose weight does not need nutritional supplements, and in return; Multivitamin and mineral supplements can be taken to make sure you are getting proper nutrition.

Consuming an amount of calories appropriate to the individual's need:

Reducing the number of calories consumed from foods and drinks, and increasing physical activity leads to weight loss. Reducing daily calories by 500-750 calories helps to lose 0.45-0.68 kilograms of weight per week, and diets differ according to gender; The appropriate diet for women contains 1200-1500 calories per day, and 1500-1800 calories per day for men. It is worth noting that diets that are very low in calories, which contain less than 800 calories per day, should not be followed without a doctor’s follow-up.

 Diet variety:

 Where the diet should contain foods from the five food groups, and a healthy diet should include a variety of foods rich in nutrients from different food groups; Such as vegetables, fruits, grains, protein foods, dairy products, oils,

Here are some healthy foods that can be eaten as part of a healthy diet:

 Fruits and vegetables:

 Where it is recommended to eat an amount of vegetables and fruits equivalent to half of the dish in each meal, with a focus on diversification in types and colors, and attention to the fact that potatoes are not considered one of the intended vegetables; This is because it negatively affects the blood sugar level.

grains:

It is preferable to choose whole grains; Such as: wheat, barley, quinoa, oats, brown rice, and foods made from them; whole wheat pasta; It moderately affects blood sugar and insulin compared to white bread, white rice, and other refined grain sources.

Protein:

It is always recommended that a quarter of the plate in each meal consist of healthy protein foods; Such as:

 Fish, poultry, beans, and nuts, and it is also advised to reduce the intake of red meat, and to avoid processed meat; Like bacon and sausage. Healthy oils: oils should be eaten in moderation, and choose healthy vegetable oils; Such as:

 Olive oil, canola oil, soybean oil, corn oil, sunflower oil, and peanut oil, and avoid partially hydrogenated oils, which contain unhealthy trans fats, and it is worth noting that reducing fat does not necessarily mean that the diet is healthy.

Tips to help lose weight

 The basic rule for weight loss depends on eating fewer calories than the body burns, and this does not mean eating less food, but rather making low-calorie dishes by replacing high-calorie ingredients with low-calorie fruits and vegetables,

 Here are some tips to help you lose weight in a safe and effective way:

 Do not skip meals, and start the day with a healthy breakfast; Eating at least 3 meals a day may contribute to obtaining the energy the body needs during the day without feeling hungry.

Control the portion size, by using small plates, and eating small amounts of different types of food.

 Eating when feeling hungry, and avoiding eating it to relax, or because of boredom or depression. In this case, it is recommended to walk or practice the things that the person enjoys.

 Writing the type and quantity of food eaten over time; This helps increase awareness and manage eating better.

 increased physical activity; Because it helps to lose and maintain weight, by burning excess calories that cannot be lost through diet alone, in addition to providing many other health benefits, and therefore it is recommended to choose activities that a person enjoys, and is able to adapt to the daily routine. .

 drink plenty of water; People can confuse feeling hungry and thirsty, which can lead to consuming extra calories, when what a person needs is a glass of water.

 reading food labels; Because it helps to choose healthy options, know the calories in the products and their proportion to the daily calorie quota in the weight loss plan.

 Avoid storing unhealthy foods; Such as: chocolate, biscuits, chips, and sweet soft drinks, and replace them with healthy snacks; Such as: fruit, unsalted rice cakes, oatmeal cookies, unsalted or unsweetened popcorn, and fruit juice.