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Ditch the crash diets and learn safe tips for sustainable and long-term weight loss
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Swimsuit season. An upcoming event. A healthier lifestyle. Whatever the reason, you’re hoping to take a big step forward in your weight-loss goals—and fast. While aiming to lose 5 kg (11 lb) in 1 week isn’t impossible, it isn't a very realistic (or healthy) way to slim down; in fact, doctors agree that rapid weight loss can usually be chalked up to a combination of lost water weight, muscle mass, and fat loss, rather than just plain fat loss. [1] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source While we’ve put together a few tips to help you shed some weight in the short term, we’ve also provided plenty of long-term diet suggestions, fitness plans, and lifestyle changes to help you reach sustainable, long-lasting results on your weight loss journey.
Things You Should Know
- Lose extra water weight by drinking 11.5 to 15.5 cups (2.7-3.7 L) of water each day. Eating low-sodium and potassium-rich snacks can also be a big help.
- Lose weight consistently by following a calorie-deficit diet—this is when you burn more calories than you intake within a day.
- Eat a diet that’s rich in whole grains, lean protein, and fresh fruits and veggies, and aim to get 150 minutes of exercise each week.
Steps
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Drink 11.5 to 15.5 cups (2.7-3.7 L) of water each day. If you’re male, aim to drink 15.5 cups (3.7 L) of water each day; if you’re female, shoot for 11.5 cups (2.7 L). [2] X Research source Believe it or not, your body needs water to lose water weight . Whenever you get dehydrated, your body holds onto the extra water in your system, which contributes to more water weight. [3] X Research source
- When you stay hydrated , your kidneys have an easier time managing the amount of water and sodium that’s in your system.
- Take a refillable water bottle with you whenever you head out so you can stay hydrated wherever you go. [4] X Research source
- Not sure how much water you’re drinking each day? Use a smartphone app like Water Balance ( iOS / Android ) or Water Reminder ( iOS / Android ) to track your hydration. [5] X Research source
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Snack on unsalted nuts and veggies instead of foods that are high in salt. Is your stomach growling but it’s not quite mealtime yet? Reach for some unsalted seeds or nuts to help satiate your hunger, rather than snacking on something extra salty. High sodium (salt) levels in your body make your body retain more water, which leads to more water weight. [6] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source Here are a few other low-sodium snacks you might enjoy:
- Unsalted pretzels
- Unsalted popcorn
- Chips that are low in salt (less than 5% Daily Value of sodium)
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Stock up on potassium-rich foods to help lower your water weight. In the mood for a snack? Grab some raisins, bananas, avocados, cashews, and a variety of other foods that contain potassium. [7] X Research source Potassium helps keep your body’s water and sodium levels in check, which helps with water weight management overall. [8] X Research source
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Cut back on carbs a little so your body holds onto less water. When kept in your muscles, carbs turn into glycogen (stored carbs), which often retain more water. [9] X Research source This doesn’t mean you have to cut out carbs altogether, though—stock up on whole grains, like brown rice and whole-wheat pasta. [10] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Supplementing your diet with plenty of non-starchy veggies (like leafy greens) and protein can be a big help, too. [11] X Research source
- On a low-carb diet, your average meal needs to be 50% veggies (the non-starchy kind), 25% protein, and 25% whole grains.
- Try to load up on lean proteins, which have less fat and calories. Extra lean ground beef, turkey, chicken, tuna, beans, lentils, fish, and shellfish are all great options. [12] X Research source
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Work out for at least 30 minutes each day. As a general rule of thumb, it’s good to get your blood pumping each day, whether that’s going for a walk, hiking on a local trail, or playing a game of pick-up basketball with some friends. [13] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source When you stay active, the physical activity helps you sweat and helps prevent water from collecting in the lower sections of your body. This—you guessed it—can help you lower your water weight overall. [14] X Research source
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Talk to your doctor and see if diuretic pills are an option. Tell your doctor about your weight-loss goals, as well as your desire to try diuretic pills (also known as water pills). They can help you decide if this medication is a safe and healthy option for your weight-loss journey. [15] X Research source
- Chat with your doctor about any other diuretic treatments you’re thinking about trying, like sauna visits or herbal supplements.
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Lose weight consistently with a calorie-deficit diet. Calculate your daily calorie needs and subtract 500 calories—expect to lose 0.5 kg (1 lb) each week by following that daily calorie goal. From a health perspective, burning more calories than you intake is the simplest way to lose weight. [16] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- While it may be tempting to try a huge calorie deficit for major weight loss, medical professionals advise against this approach. Attempting a bigger deficit can lead to pretty unpleasant side effects (like tiredness, nausea, and constipation); plus, it’s harder to follow through with it in the long-term.
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Try an intermittent fasting plan throughout the week. Choose an 8-hour period of the day where you’ll eat all of your daily calories, and a 16-hour period where you’ll fast. An example of this could be eating brunch at 11 AM and then eating dinner by 7 PM. [17] X Research source Only calorie-free drinks (like water or unsweetened tea) are allowed during your fasting periods. [18] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
- Other intermittent fasting frameworks include the “5:2” plan, where you eat normally (without fasting) for 5 days of the week, and then eat nothing (fast) for the other two days. You could also try alternate-day fasting, which involves switching between a normal day of eating and a fast (or calorie-restricted day of eating). [19] X Research source
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Upgrade at least 50% of your grains to be whole grains. Whole grains are rich in a lot of nutrients, including fiber, which helps you feel full after a meal. If refined grains (the opposite of whole grains) are a big part of your current diet, ease your way into whole grain territory with some simple substitutions, like whole-grain bread instead of white bread, or brown rice instead of white rice. [20] X Research source
- Six servings of grains is the recommended daily portion for the average portion. A slice of bread or tortilla counts as 1 serving of grains, as well as a single portion of cereal or â…› cup (28 g) of pasta. [21] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
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Eat enough protein to make up 10-35% of your daily calories. Let’s say that your daily calorie goal is 1,700 calories; using this guideline, eat anywhere from 170 to 595 calories worth of lean protein each day. Protein is an essential part of building your muscles—plus, it helps you feel satiated for longer, which can help with your weight-loss goals. [22] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Focus on leaner sources of protein—they’re lower in calories which can help support weight loss. [23] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Pork loin, skinless chicken breasts, and lean ground beef are all tasty lean protein options to consider. [24] X Research source
- Still not totally sure how much protein you should be eating? Check the USDA’s Dietary Reference Intakes (DRIs) Calculator for extra assistance.
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Munch on 4-5 servings of both fruits and veggies each day. Fresh, frozen, and canned produce all great ways to eat your fruits and veggies—just make sure that you’re eating at least 4 servings of fruit each day and 5 servings of veggies. [25] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Fruits and veggies are nutrient-rich, low in calories, and high in fiber, making them absolute superstars in a weight loss-friendly diet. [26] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- A standard serving size of veggies is around 1 cup of leafy greens, 1 ⁄ 2 c (120 mL) of veggie juice, and ½ cup of canned, fresh, or frozen veggies.
- A typical fruit serving size is ½ cup of canned, fresh or frozen fruit, 1 ⁄ 4 c (59 mL) of fruit juice, or ¼ cup of dried fruit. A serving of whole fruit roughly equals the size of a clenched fist. [27] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
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Eat healthy snacks if you get hungry throughout the day. Refined carbs and sweets won’t satisfy you in the long term, and just end up being empty and unnecessary calories. Instead, reach for a nutritious snack—fruit, veggies, whole grains, and yogurt are all fair game. [28] X Research source
- Always try to eat intentionally. Rather than snacking while binging a show on Netflix, snack when your mind is clear and able to focus on what you’re eating.
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Cut out alcohol to help you lose weight. Alcohol has its fair share of calories. Considering that most people drink more than one serving of alcohol at a time, these calories add up quickly. Cutting out drinks may help you slim down faster and stick to your goals. [29] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- Eliminating alcohol from your diet may also help you sleep better and have more energy overall. [30] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
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Limit your caffeine consumption to potentially prevent weight gain. If you have the option, grab a low-caffeine or caffeine-free drink as a pick-me-up. Caffeine hikes up cortisol, a stress hormone, which may snowball into habits like emotional eating. High caffeine levels can also lead to low blood sugar, which can also make you tempted to munch on higher-calorie snacks. [31] X Research source
- When you drink tea or coffee, don't add sugar or other sweeteners. This is an easy way to cut calories!
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Limit yourself to healthy snacks if you decide to eat before bed. If you’re feeling a little hungry in the late hours of the night, reach for a nutritious snack that’s full of protein and/or whole grains, like a bowl of whole-grain cereal. Cutting out nighttime snacking may help you cut back on calories, especially if you tend to eat a lot of snacks at night. [32] X Research source
- While eating late in the day has no effect on your metabolism or how your body uses calories, nighttime can be a prime time for mindless eating.
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Participate in 150 minutes of moderate-level cardio each week. Medical experts suggest getting around 150 minutes of “moderate-intensity aerobic activity” each week—in other words, a power-walk around the neighborhood or something similar. Try to spread your exercise sessions out over 5 days of the week, dedicating 30 minutes to each workout. [33] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
- This exercise plan is great if you have a small window of time to exercise each day.
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Do 75 weekly minutes of high-intensity cardio if you’re pressed for time. Not sure if the 150-minute weekly workout schedule is for you? Try doing “vigorous-intensity aerobic activity” for 75 total minutes throughout the week, like going for a jog. [34] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
- This type of workout schedule might be best if you only have the weekends free to exercise. You might jog for 35 minutes on Saturday, and then go for a 40-minute swim on Sunday.
- Try short HIIT (High Intensity Interval Training) workouts as part of your vigorous exercise regimen. During HIIT training, alternate between going all-out for around 20 seconds, and then giving yourself 10 seconds to rest. Repeat this cycle for 4 minutes, and then give yourself another 1-minute break. Do this cycle 3 more times to finish up your HIIT workout for the day. [35] X Research source
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Perform strength-training exercises twice a week. Focus on exercises that target different parts of your body, including your shoulder, legs, hips, back, chest, abdomen, and arms. Aim to do at least one 8-12 rep set for each muscle group. [36] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source Not sure how to get started? Check out some of wikiHow’s fitness resources here:
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Amp up your activity levels throughout the day. Take your dog out for a loop around the neighborhood, or walk in place while you get caught up on your favorite TV show. Simple additions (or substitutions) to your daily routines are great opportunities to add a little more fitness to your life. [37] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Here are a few more ideas:
- Walk to a nearby store instead of driving there
- Climb up the stairs rather than taking the elevator
- Invite a friend or loved one to go for a walk with you
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Sleep 7-9 hours each night. Try to go to bed earlier and sleep in later if possible. It also helps to reduce devices that make sound or light to help ensure you get a sound sleep. A lack of sleep can trigger your body to release higher levels of hormones that cause you to feel hungry—in fact, those who are sleep deprived typically crave higher fat foods. [38] X Research source
- Try to make your bedroom as comfortable as possible by setting the temperature to 65 to 69 °F (18 to 21 °C) and hanging up darkening shades. [39] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
- Heading to bed a little earlier can help you cut down on any late-night snacking.
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Prioritize relaxation and stress management in your day-to-day routine. Stress is no joke—not only does it make you hungrier, but it makes you crave less-than-healthy foods and snacks. [40] X Research source Tackle your stress head-on by exercising regularly, meditating , and spending time with friends and loved ones. [41] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Journaling , creative hobbies, and yoga are other great ways to de-stress and add some relaxation to your life.
- Think about seeing a life coach or licensed therapist if stress is something that's difficult to manage in your life.
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Refrain from skipping meals. You’d think that skipping meals would be an easy way to shed a few kilograms/pounds, but it actually has the opposite effect. Whenever you skip a meal, your body’s metabolism lowers and you end up burning fewer calories. Plus, skipping meals leaves you feel exhausted, icky, and definitely less than your best. [42] X Research source
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Sample Exercise and Diet Plans
Expert Q&A
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QuestionHow can I lose 1 kg a week?Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.1 kg of bodyweight - presumably fat - is about 7000 calories. Create a calorie deficit of 1000 calories a day to achieve a 7000 calorie per week deficit. Be advised, though, that the lowest safe calorie intakes are about 1200 for women and 1500 to 1800 for men.
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QuestionHow do I lose weight in a week without exercise?Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.It is not recommended to try to lose weight in one week. Aim for slow and steady weight loss that lasts as opposed to a rapid weight loss. Rapid weight loss often results in rebound weight gain.
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QuestionIs there a way to lose belly fat in just 2 weeks?Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.You can try doing intermittent fasting. To do this, fast for 16 hours, then eat healthy meals during your 8 hour feeding period. Choose lean meats or fish, non-starchy vegetables, healthy fats, and fruit. If this diet interests you, look for tips online to help you do it right.
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Tips
- Despite popular belief, meal replacements like protein shakes aren’t the most effective solution for weight loss. Whole foods offer a lot of vitamins, minerals, and other nutritional benefits that you can’t get with protein shakes alone. [43] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to sourceThanks
- Sip a glass of water the next time you’re feeling hungry and see if that helps your appetite. Sometimes your brain confuses your hunger and thirst cues—drinking water can help you rehydrate and may make your “hunger” go away. [44] X Research sourceThanks
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Warnings
- Steer clear of crash diets or cleanses as a method of quick weight loss. Most of these diets offer very little (if any) nutritional value—plus, you might put on even more weight once you stop the diet. [45] X Research sourceThanks
- Call up your doctor before you commit to any short- or long-term weight loss plan. They can help you make sure that your plan is safe and manageable, and that it won’t have any negative side effects. [46] X Trustworthy Source FamilyDoctor.org Family-focused medical advice site run by the American Academy of Family Doctors Go to sourceThanks
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References
- ↑ https://health.clevelandclinic.org/can-you-lose-10-pounds-in-a-week/
- ↑ https://nap.nationalacademies.org/read/11537/chapter/15
- ↑ https://vitalrecord.tamhsc.edu/you-asked-what-is-water-weight/
- ↑ https://www.gundersenhealth.org/health-wellness/be-well/6-easy-tips-to-drink-more-water-daily
- ↑ https://www.houstonmethodist.org/blog/articles/2023/jan/kidney-stone-prevention-how-much-water-should-you-drink/
- ↑ https://health.clevelandclinic.org/natural-diuretics/
- ↑ https://www.hsph.harvard.edu/nutritionsource/potassium/
- ↑ https://blog.nasm.org/how-to-lose-water-weight-effectively
- ↑ https://www.rush.edu/news/skinny-low-carb-diets
- ↑ https://www.helpguide.org/articles/diets/how-to-lose-weight-and-keep-it-off.htm
- ↑ https://www.rush.edu/news/skinny-low-carb-diets
- ↑ https://pubs.nmsu.edu/_e/E143/
- ↑ https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
- ↑ https://blog.nasm.org/how-to-lose-water-weight-effectively
- ↑ https://www.forbes.com/health/body/water-weight/
- ↑ https://health.clevelandclinic.org/calorie-deficit/
- ↑ https://intermountainhealthcare.org/blogs/will-eating-at-night-cause-me-to-gain-weight
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
- ↑ https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/fast-diet
- ↑ https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/suggested-servings-from-each-food-group
- ↑ https://health.clevelandclinic.org/how-much-protein-to-eat-to-lose-weight/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20044318
- ↑ https://www.myplate.gov/eat-healthy/protein-foods
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes
- ↑ https://health.clevelandclinic.org/can-eat-still-lose-weight/
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes
- ↑ https://www.healthlinkbc.ca/healthlinkbc-files/healthy-snacks-adults
- ↑ https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/12-tips-to-help-you-lose-weight/
- ↑ https://www.nhs.uk/better-health/drink-less/
- ↑ https://www.obesityaction.org/resources/upper-limits-the-value-of-caffeine-in-weight-loss/
- ↑ https://intermountainhealthcare.org/blogs/topics/live-well/2020/01/will-eating-at-night-cause-me-to-gain-weight/
- ↑ https://www.cdc.gov/physicalactivity/basics/adults/
- ↑ https://www.cdc.gov/physicalactivity/basics/adults/
- ↑ https://patient.info/news-and-features/hiit-or-weights-which-is-best-for-weight-loss
- ↑ https://health.clevelandclinic.org/how-often-you-should-work-out/
- ↑ https://www.heart.org/en/healthy-living/fitness/getting-active/no-time-for-exercise-here-are-7-easy-ways-to-move-more
- ↑ https://newsnetwork.mayoclinic.org/discussion/lack-of-sleep-increases-unhealthy-abdominal-fat/
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/preparing-your-bedroom-for-a-great-nights-sleep
- ↑ https://healthcare.utah.edu/weight-management/stress-weight-loss
- ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257
- ↑ https://louisville.edu/medicine/departments/familymedicine/files/L081611.pdf
- ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/protein-shakes/faq-20058335
- ↑ https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/
- ↑ https://www.obesityaction.org/resources/the-risks-of-the-crash-diet/
- ↑ https://familydoctor.org/what-you-should-know-before-you-start-a-weight-loss-plan/
About This Article
Article Summary
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To lose 5 kg in a week, you’ll need to follow a strict diet and exercise regimen. Avoid foods that are high in carbohydrates, like bread, pasta, and rice. Instead, opt for lean proteins like chicken and seafood in addition to plenty of fruits and vegetables. Drink at least 64 ounces of water daily to stay hydrated and to help you feel full longer, and get 30-45 minutes of a moderate activity like running or swimming every day. For more tips from our Personal Trainer reviewer, like how managing stress can help you lose weight, keep reading!
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- "In school my one of my friends wanted to know how much weight we all were and there were only 5 of us and every single one of them said that they were 30-37kg but I was a couple more than them. I was really sad and lied about it but now I want to lose weight and this site was so helpful. I 10/10 recommend this." ..." more
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"In school my one of my friends wanted to know how much weight we all were and there were only 5 of us and every single one of them said that they were 30-37kg but I was a couple more than them. I was really sad and lied about it but now I want to lose weight and this site was so helpful. I 10/10 recommend this."
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