During quarantine, many are trying to lose more weight than ever before. It’s normal for someone to want a quick way. However, it is important to define goals / objectives. Losing weight within a week should be used as the first step towards a larger goal. The overall goal may seem overwhelming, but consider your efforts this week as part of your journey, not your ultimate goal. To live a healthy life, you need a new diet and new activities. These habits help you maintain your ideal weight over the long term.  Reliable sources visit XCenters for Disease Control and Prevention
Talk to your doctor before you lose weight. If you want to lose weight quickly, talk to your doctor about the weight loss program or diet you want to use. When it comes to losing weight, your doctor is your most important resource. It can be embarrassing to talk to your doctor about your weight, but keep in mind that health care is your duty.
Monitor the status before and after starting the weight loss program (optional). If necessary, you can take a picture of your body before you lose weight, and then take another picture to see what you are doing. It is advisable to take measurements before losing weight (this is another optional procedure). Before you start your weight loss program, you can measure your waist size and weight to track your progress and make sure your program is working.
Set realistic goals. Don’t set goals that are too big. Goals always make you think about them. You need to set achievable goals and work towards those goals. Set realistic and achievable goals. For example, “I want to lose 1kg a week ” or “I want to lose 1kg a week, but still enjoy a healthy diet I can do it”. Avoid dangerous goals like “” I want to lose 2kg in a week “. This is because it can be dangerous and frustrating if not set.
Avoid dangerous meals. Diets to avoid include juice purification, less than 1,200 calorie consumption, celebrity-ignoring diets, liquid diets, and stimulant-based diets (such as medications). They can affect programs that claim to lose more than 2-5 kg in a week. However, these programs are not worth the effort, time and money and can have a negative impact on mental and physical health. To make matters worse, this diet is difficult to maintain in the long run and all efforts are wasted.
Short diets are rarely successful and often ignore daily calorie requirements.
Basically, don’t eat strict meals. You should eat at least 1200 calories a day to avoid starvation. You don’t have to achieve weight loss by torturing yourself or eating a food you don’t like. A healthy diet for long-term weight loss should be fun, nutritious and provide the energy needed to carry out daily activities.
Change your diet
Drink plenty of water. Water plays an important role in weight loss. Water is calorie-free and can burn large amounts of calories, and can be taken before meals to reduce appetite. Replacing sweet drinks with water increases the benefits. This is an easy way to reduce your calorie and sugar intake.
Avoid eating HFSS foods. HFSS refers to foods that are high in (saturated) fat, salt, or sugar , that is, foods that are high in saturated fat , salt, or sugar . Limit soft drinks, additional sugar, processed snacks (such as packaged potato chips), and saturated / trans fats. All of these ingredients help you gain weight and increase your intake of unwanted calories.
Eat nutritious and nutritious foods. Eat different foods and get different minerals and vitamins. Fruits and vegetables are naturally rich in nutrients. Nutrient-rich foods include lean meats, whole grains, fish, legumes, nuts, dairy products, and seeds. Each meal should include:
Protein: Protein repairs the body, gives it elasticity, and keeps you full longer. Protein can be obtained from nuts, lean meat (such as chicken breast) and eggs.
Carbohydrates: Acts as fuel for the body and provides energy. Carbohydrates can be obtained from rice, pasta, or fruits. But beware of carbs. Overdose can increase the number of calories burned more than necessary. You should eat a handful of carbohydrates with each meal.
Vegetables: Vegetables are rich in fiber and water, which makes you full for a long time. Good vegetables include green leafy vegetables (such as spinach), kale, broccoli, Brussels sprouts and carrots.
Eat carefully. Many studies have shown that eating carefully (eating carefully) can help you lose weight by overcoming the urge to overeat. A hearty diet can help you lose weight by changing your diet and reducing dietary stress. This happens because you eat slowly. There are many ways to eat carefully .
Get rid of everything that distracts you when you eat, such as TVs, computers, and mobile phones.
Taste every bite of food to chew.
Stop eating when it’s full. Save the rest for later use.
Ask yourself before eating. Find out if you are really hungry, if the food you are trying to eat is really healthy, and why you are eating.
eat well. Instead of focusing on processed foods to avoid, focus on the nutritious foods you eat. By adding nutritious foods to your diet, you can automatically eliminate unhealthy foods. Includes dietary fiber, healthy fats, and foods high in complex carbohydrates.
Enjoy a healthy snack. Snacks help control blood sugar levels and prevent late-night overeating and cravings for sweets. When blood sugar levels drop, the craving for sweets increases. A healthy treat will quickly make you feel full and stabilize your blood sugar. Healthy snacks don’t have to be boring! Replace unhealthy snacks with healthy options such as:
Roasted arabic beans
Boiled egg (not too much)
Natural yogurt is low in sugar because it contains fruits.
Pea (big Japanese soybean)
Sweet fruits (bananas, oranges, peaches, etc.)
Cover the cucumbers and carrots with lean hummus (a type of Middle Eastern sauce).
Slices of apples covered with peanut butter
Exercise to lose weight quickly
Do aerobic exercise every day. The best way to burn fat fast is aerobic exercise. Some studies have shown that aerobic exercise is very effective in reducing belly fat. Burning calories improve your overall health. For this reason, do aerobic exercise throughout your body. However, keep in mind that the main thing is the duration and speed of exercise so that you can achieve the desired result. Some aerobic exercises you can try:
Zumba (Latin American dance style)
Do yoga. Yoga (especially active type) is also effective for weight loss. Many experts agree that yoga can help you lose weight in a variety of ways, including reducing stress, increasing flexibility, and getting a good night’s sleep.
Try a beginner yoga class you’ve never been to.
I am practicing running. If you have a treadmill, you can use it. Running is one of the best exercises to reduce belly fat and is a type of aerobic exercise. The number of calories burned while running depends on several factors such as age, weight, and gender. On average, a person can burn about 550 calories by running at a speed of 10 km / h.
Try HIIT. High Intensity Interval Training (HIIT) is very effective for weight loss and can be applied to different types of exercises such as jumping, running and cycling. Regular HIIT training helps you burn more calories in less time. Incorporating HIIT into your daily life is easy. All you have to do is select the type of exercise you want (running, running, or cycling) and determine your training and break times.
dance. Dance can improve mood, reduce stress, increase energy and lose weight. Sing and dance your favorite songs. Dance can burn nearly 100 calories an hour. The types of dance that can burn a lot of calories are hip hop, belly dance, and freestyle dance.
Practice other healthy habits
Exercise while watching TV. Exercising while watching TV can offer additional benefits. Set your favorite schedule, then do squats , lunges , or triceps (stretching exercises) on the couch for a few minutes, doing whatever you want.
Please request support. Join a weight loss program with a few friends for better results than just weight loss. Weight loss and exercise programs are easier to follow with their help. Join a support group directly or online to share diet and exercise advice, make friends and train, and discuss challenges and successes. Support groups can also help improve your mental health as you try to adapt to your new lifestyle.
You can invite your friends to the gym and take a fitness class with them. You can also search online for exercise groups and weight loss support groups in your area. Or find fitness or weight loss workouts from the app or the Meetup.com website.
Another option is to search the support group via Facebook or other social media and filter the search results by location.
Be kind to yourself. Being kind to yourself is an important part of a healthy weight loss process. Being kind to yourself reduces your anxiety about weight loss and allows you to take good care of and respect your body when it comes to weight loss. Self-compassion encourages you to incorporate a healthy diet, change behavior, and improve weight management. On the other hand, over-criticizing yourself can hurt your motivation.
Researchers have found that high levels of narcissism can reduce the chances of gaining weight when stressed. Other studies have shown that participating in a self-compassion program can help you lose weight.
Get enough sleep at night. Good sleep is important for weight loss. Sleep is like nourishing your brain. On average, people need 7-9 hours of sleep each night. A good night’s sleep can help you lose weight. It also reduces hunger and boosts morning energy, among other benefits. To get a good night’s sleep, try some of the following:
Turn off your computer, mobile phone, and TV at least one hour before bedtime.
Do your routine before going to bed. Don’t think about weight issues before bedtime. Take a warm bath, meditate, or read a book.
Wake up at the same time every day, even on weekends, and sleep.
Turn off the light. Melatonin, a natural sleep hormone, is released when you are in a dark room, and light suppresses it.