5 health risks to watch out for if you lose weight quickly

 

Health experts recommend that people lose weight in a healthy, sustainable way by exercising regularly and eating a healthy diet. Losing weight too quickly through strict dieting, using drugs, supplements, etc. can be harmful to the body.

Losing weight too quickly is considered losing about 1 kg/week and continuously for several weeks or more. Common ways to lose weight quickly are suddenly cutting large amounts of calories, using laxatives or weight loss supplements, according to the health website Verywellfit (USA).

However, losing weight too quickly can be harmful to health, easily gaining weight again and causing hormonal imbalance.

Health risks that people who lose weight quickly face include:

Lack of nutrition

Diets that help lose weight quickly often encourage people to eat very little and suddenly cut large amounts of calories. This condition leads to a deficiency in certain vitamins and minerals in the body, which can eventually cause chronic health problems. Gallstones Formation

Studies show that about 12 to 25% of people who lose weight too quickly in a short period of time will develop gallstones. Gallstones can also cause other medical complications when they occur.

Muscle Loss

If you cut calories too quickly, your body will be malnourished. Therefore, the body's natural mechanism is to convert muscle protein into calories to provide for daily activities. This condition causes muscles to shrink and is called muscle catabolism.

Irregular Menstruation

Rapid weight loss can also cause hormonal imbalances, especially in women. This hormonal imbalance can cause irregular menstrual cycles.

7 tips to lose weight in 2 weeks

1. Eliminate bad foods

Successful weight loss depends largely on your diet. To lose weight in 2 weeks, you must cut out bad foods such as greasy, high-calorie foods, and drink less sugary drinks in your diet.

Instead of eating sweets when you are hungry, you need more fiber to help your body stay full longer. A simpler rule you can apply is to try to eat 2 servings of fruit and 5 servings of vegetables every day.

2. Drink an extra glass of water every day

Create a habit of drinking water every day by drinking an extra glass of water or eating more vegetables every day. It will help you regain your figure quickly and is good for your digestive system.

3. Cut down on fat when cooking

Remember, even “bad foods” can still become good foods if you always remember to eat in “moderation”. Be careful to minimize the amount of fat before cooking or preparing food. Do not eat a lot of fried foods, or eat steamed, boiled foods...

4. If you are hungry after a meal, only eat fruit

Pay attention to how your body feels after a meal. If you are still hungry after each meal of the day, allow yourself to eat only a piece of sweet fruit, not cakes containing a lot of starch and sugar.

5. Do not starve your body

Remember that the food you eat will provide energy for your brain and muscles. So absolutely do not skip meals. And if you miss a lunch for some reason, eat a piece of fresh fruit or some bread!

6. Eat 6 small meals a day

Eat many small, moderate meals to ensure that your stomach does not protest hunger. It is important that you eat in moderation and never eat too much.

7. Exercise daily

Make exercise a daily habit to change your body in a short time.

As you become familiar with and enjoy your daily exercise, you will burn more calories and increase your metabolism.

6 types of beans rich in fiber help lose weight and reduce belly fat quickly

1. Does Fiber Help You Lose Weight and Belly Fat?

Fiber is important for weight loss and belly fat loss. Many studies have shown that increasing fiber intake helps you lose weight and belly fat effectively. A study published in The Journal of Nutrition found that people who increased their fiber intake lost significantly more weight than those who did not increase their fiber intake.

In addition, according to a study published in Nutrition Reviews, which synthesized many studies on the relationship between fiber and body weight, the results showed that increasing fiber intake was associated with reduced body weight and belly fat.

Both soluble and insoluble fiber play an important role, but soluble fiber has been shown to be more effective in weight loss and belly fat loss than insoluble fiber.

Soluble fiber: Is a type of fiber that can dissolve in water, forming a gel in the intestines that slows down digestion, helps you feel full longer and helps reduce bad cholesterol (LDL). According to some studies, soluble fiber can help reduce belly fat by reducing calorie intake and increasing beneficial bacteria in the intestines.

Insoluble fiber: Is a type of fiber that does not dissolve in water, creating large mass in the stool, helping to prevent constipation. This type of fiber is beneficial for digestive health but has little effect on belly fat.

While most people know about subcutaneous fat, there are people who do not know about visceral fat, located deep in the abdomen. It surrounds important organs and can cause serious health problems such as some cancers, stroke, type 2 diabetes, etc. Consuming beans rich in soluble fiber not only helps to shrink the waist, helps you feel comfortable but is also better for your health.

2. Some beans help lose weight and reduce belly fat

2.1. Peas

Green peas are a nutritious food, rich in vitamins, minerals and fiber, especially soluble fiber. Estimated nutritional content in 1 cup (about 160 g) of boiled green peas:

Calories: 134 kcal

Carbohydrates: 2 g

Fiber: 8.8 g

Protein: 8.2 g

Fat: 0.4 g

In addition, green peas also contain: Other B vitamins, potassium, magnesium, zinc, antioxidants (such as flavonoids and carotenoids).

Green peas are rich in fiber and antioxidants, making them an ideal food to support weight loss. Although there are many reports that green peas contribute to bloating, there is no denying that these delicious little beans are packed with nutrients.

Boiled peas are one of the best ways to eat when trying to lose weight and reduce belly fat because they have a low glycemic index, meaning they promote steady energy levels, preventing blood sugar spikes that can lead to sudden drops in blood sugar. 1 cup of about 160g of peas contains 8.8g of fiber, which helps you feel full longer without consuming more calories.

2.2. Japanese soybeans

Japanese soybeans, also known as edamame, are a nutritious food that provides many vitamins, minerals and fiber. Nutritional composition may vary depending on processing and packaging, but in general, 100 g of packaged Japanese soybeans usually contain:

Energy: 120 - 140 kcal

Protein: 11 - 13 g

Fat: 5 - 7 g

Carbohydrates: 8 - 10 g

Fiber: 4 - 5 g

Vitamins and minerals: Vitamin K, C, folate (vitamin B9), manganese, iron, phosphorus, magnesium, potassium, calcium, zinc. In addition, soybeans also contain beneficial plant compounds such as isoflavones, which have antioxidant effects and provide many health benefits.

Japanese soybeans are a great one-ingredient snack with a balance of protein, carbohydrates, unsaturated fats and fiber to help control hunger and blood sugar levels. While there is no specific food that can burn belly fat directly, eating meals and snacks that contain protein, fiber, and healthy fats can help reduce overall calorie intake to support weight loss and reduce belly fat.

2.3. Lentils

Lentils are a nutritious food and an excellent source of essential nutrients. Nutritional composition in 100 g of boiled lentils:

Calories: 116 kcal

Protein: 9 g

Carbohydrates: 20 g

Fiber: 8 g

Fat: 0.4 g

Lentils are a good source of many vitamins and minerals, including: Folate (vitamin B9), iron, manganese, phosphorus, potassium.

Lentils are the basis of many delicious and nutritious recipes. Lentils are high in soluble and insoluble fiber, which aids digestion and helps regulate appetite by helping you feel full longer. Their high protein content also aids in muscle maintenance, which can boost metabolism and aid in fat loss, especially around the midsection. Lentils are great for vegetarians and those looking to lose weight and belly fat while eating a higher protein diet.

2.4. Black Beans

Estimated nutritional content in 100 g of cooked black beans:

Calories: 132 kcal

Protein: 8.9 g

Carbohydrates: 23.7 g

Fiber: 8.7 g

Fat: 0.5 g

Black beans are a good source of many vitamins and minerals, including: Folate (vitamin B9), manganese, magnesium, iron, phosphorus, potassium. In addition, black beans also contain other B vitamins and trace minerals.

Black beans are rich in soluble fiber and protein, both of which promote feelings of fullness and help regulate appetite, reducing overeating. Adding black beans to meals can aid in weight loss and reduce belly fat. Black beans are used as an addition to soups, stews, salads, and pureed black beans are also used in baked goods as a substitute for oil or butter.

2.5. Green Beans

Estimated nutritional content per 100 g cooked green beans:

Calories: 105 kcal

Protein: 7 g

Carbohydrates: 19 g

Fiber: 7.6 g

Fat: 0.4 g

Green beans are a good source of many vitamins and minerals, including: Folate (vitamin B9), manganese, magnesium, phosphorus, potassium, vitamin K, vitamin B1. In addition, green beans also contain other B vitamins and trace minerals.

Green beans can be a useful part of a weight loss plan, reduce belly fat because they are low in calories, high in fiber and rich in nutrients, create a feeling of fullness, support blood sugar control and promote healthy digestion.

Green beans are a very low calorie food, with a low energy density, meaning they provide a lot of volume without many calories.

Green beans are a good source of soluble and insoluble fiber, which helps keep you feeling full and satisfied, potentially reducing overall calorie intake. Green beans are rich in essential vitamins and minerals, including vitamins A and C, as well as folate and potassium. These nutrients support overall health and well-being, indirectly contributing to weight control.

2.6. Chickpeas

Estimated nutritional content per 100 g cooked chickpeas:

Cal: 164 kcal

Protein: 8.9 g

Carbohydrates: 27.4 g

Fiber: 7.6 g

Fat: 2.6 g

Vitamins and minerals, including: Folate (vitamin B9), manganese, copper, phosphorus, iron, magnesium... In addition, chickpeas also contain other B vitamins and trace minerals.

Chickpeas can be a useful addition to a weight loss, belly fat loss diet due to their high protein and fiber content, which helps promote feelings of fullness and aid in weight control. Chickpeas have a low glycemic index, meaning they do not cause spikes in blood sugar, which can help prevent overeating and weight gain.

Studies have shown that people who regularly eat chickpeas may experience reduced appetite and calorie intake, which contributes to weight loss. One study found that people who regularly eat chickpeas are 53% less likely to have a body mass index (BMI) over 30 and are more likely to have a smaller waist circumference than those who do not eat chickpeas.

Legumes like chickpeas have a high thermic effect, so they require more energy to digest, which helps boost metabolism and aid in weight loss.

HOW TO LOSE WEIGHT FAST WITH 11 GOLDEN TIPS

 

1. What is weight loss?

Our weight is determined by many factors such as: bone weight, muscle weight, or fat, water and other types of tissues in the body. Weight loss is also known as weight loss, fat loss. This is the act of changing the weight of the body, reducing some of the water mass in the body, reducing excess fat mass, ... Ensuring a balanced ratio for the body to have a beautiful figure, along with a body without disease.

2. Effective weight loss tips right at home

2.1. Do not skip meals

This is considered an "effective way to lose weight" that many people choose to do. This method is completely wrong. Skipping meals will cause the body to lose the energy needed for a day's activities, weaken the body, lower blood pressure, ... The feeling of hunger increases, more dangerous is that eating a lot in the evening will cause the energy not to be completely metabolized due to little movement.

That makes you fall into a state of accumulating excess substances in a night's sleep, counterproductive. You should divide into many small meals to eat during the day, this helps the body better control the substances entering your body. The phenomenon of hunger will also decrease.

2.2. Limit eating foods high in calories

The next taboo that you need to really pay attention to is that foods high in calories will be a huge obstacle if you are on a weight loss plan. Foods high in calories include grease, fried foods, some carbonated drinks, etc.

The calorie energy you provide to your body is only partially converted. The remaining excess will accumulate as fat in the body, which is a potential danger of obesity and other dangerous diseases. In addition, you can replace greasy foods with steamed or boiled dishes.

2.3. Eat more fiber-rich foods

Supplement your body with fiber-rich foods such as green vegetables in your daily meals. It will help your body's organs such as the digestive tract, stomach, kidneys, etc. to be healthier and function better. In addition, supplementing vitamins that are beneficial to the body from seasonal fruits, especially avocados, is effective in helping you lose weight.

2.4. Reduce the amount of starch you take in

Every day, in our diet, starch accounts for 60 - 70%. You can reduce the amount of starch you eat every day by eating green vegetables and adding more fiber. You can replace white rice and starchy foods with whole grains, whole grains, etc., and eat them in many small meals to help control the amount of substances better. This way of losing weight is surprisingly effective, and it is also scientifically correct, helping the body stay healthy while still ensuring essential nutrition.

2.5. Limit eating processed foods

The most effective way to lose weight is to limit eating processed foods! Because this will be a double-edged sword that will prolong your weight loss process without achieving any results. Processed foods are often high in fat, sugar, and calories. For example, popcorn, popcorn, canned fish, soft drinks, etc.

With the spirit of both delicious and fast, your stomach will definitely not be able to hold back. But wait! Prepare yourself a scientific weight loss menu and roll into the kitchen to prepare your own dishes. It is both delicious and safe, and your cooking skills will also increase! Make wise choices!

2.6. Do not eat at night

If you are in the process of losing weight, get rid of this habit! At night, the body's movement will decrease, instead, the organs in the body will rest. Eating at night will cause overweight, obesity, and digestive diseases. It is not good for the body at all. You need to remove this habit from the list of effective weight loss methods!

2.7. Do not use stimulants

Using stimulants such as alcohol, tobacco, etc. are always factors that kill your body every day. Currently, the rate of diseases related to stimulants tends to increase sharply, especially among young people. Therefore, the best way to lose weight is to have a healthy lifestyle, say no to stimulants.

2.8. Brush your teeth after eating

This is a very simple and effective way to lose weight at home. Brushing your teeth after meals will help you reduce your cravings. A small tip in the ways to lose weight that you should try.

2.9. Drink enough water every day

This is another tip in the easiest ways to lose weight for you. Our body is mainly composed of 70% water, in addition to other substances. Providing the body with enough 2 liters of water every day will help you reduce your cravings.

2.10. Get enough sleep

A simple and effective way to lose weight is to get enough sleep. A study by scientists shows that lack of sleep will put the body at risk of obesity and sudden weight gain. Because when you don't get enough sleep, the body will produce a hormone that stimulates appetite. And often the body will add foods high in sugar, which will be very harmful in the evening. Getting enough sleep will help the metabolism process better, eliminate toxins in the body, feel more comfortable, and have more energy for the next day.

2.11. Increase physical exercise

In addition to having a scientific nutritional diet, one of the next ways to lose weight is to increase physical activity for the body. Actively participate in outdoor physical exercise activities. Jogging, swimming, soccer, etc. are active sports that burn excess calories in the body. Spend only 30 minutes a day to make your weight loss more effective.

5 fruits to help you lose weight quickly

 Grapefruit: Proven to effectively support weight loss thanks to its naringenin content, a compound that helps stabilize blood sugar and reduce excess fat accumulation.

Research from the American Journal of Nutrition and Metabolism (JNM) shows that eating half a grapefruit before meals helps lose an average of 1.6kg after 12 weeks.

Weight loss benefits: Increases calorie burning thanks to its ability to stimulate metabolism. Reduces cravings, helping to limit calorie consumption. Rich in water and fiber, helps to feel full longer.

Should be eaten directly in the morning or before meals. Squeeze grapefruit juice and drink before exercising.

Apples: According to the US National Institute of Nutrition (NIN), apples contain the soluble fiber pectin, which helps improve the digestive system and slow down the absorption of sugar.

A study in the International Journal of Obesity (IJO) showed that people who eat apples every day lose weight 30% faster than those who do not eat apples.

Weight loss benefits: Reduces hunger, helps control calorie intake. Prevents belly fat accumulation, thanks to polyphenol compounds. Rich in water, helps maintain effective metabolism.

Can be eaten directly, keep the skin on to absorb maximum fiber. Squeeze apple juice to drink in the morning.

Avocado: Although it has a higher calorie content than other fruits, avocado contains monounsaturated fat that helps boost metabolism and reduce fat storage.

According to the British Journal of Nutrition (BJN), eating avocado helps reduce cravings by 23% and increase fat burning rate by 40%.

Avocado creates a feeling of fullness for a long time, thanks to good fats and fiber. Supports burning excess fat, thanks to oleic acid in avocado. Improves metabolism, helps lose weight sustainably.

Eat fresh avocado with salad. Make avocado smoothie with almond milk.

Pineapple: Contains bromelain, an enzyme that can break down protein and aid digestion, helping the body absorb nutrients better and prevent fat accumulation. According to research from the Journal of Food Chemistry (JFC), bromelain in pineapple helps burn calories effectively, reducing belly fat quickly.

Pineapple aids digestion, limiting fat accumulation thanks to the enzyme bromelain.

Rich in fiber, creating a feeling of fullness for a long time.

Has a natural sweetness, helping reduce cravings for sweets.

Eat fresh pineapple after meals to aid digestion.

Squeeze pineapple juice, drink in the morning.

Blueberries: One of the fruits rich in anthocyanin antioxidants, which helps reduce inflammation and prevent visceral fat accumulation. The group of people who consumed blueberries lost belly fat 10% faster than the group who did not eat them.

Blueberries help increase the burning of excess fat, especially belly fat. Balance blood sugar, help prevent fat accumulation. Powerful antioxidants, support metabolism.

Eat directly or mix with yogurt. Make blueberry smoothie with almonds.

4 EFFECTIVE WAYS TO LOSE WEIGHT AT HOME

 

Overweight and obesity are increasing in modern life, causing the need to lose weight to increase. You can follow the principles below to lose weight effectively at home.

The situation of overweight and obesity is increasing and is a concern of many people today. In the solutions, nutrition for overweight and obese people or effective weight loss menus are always the top issues that experts recommend patients to pay special attention to.

To lose weight effectively at home, you need to pay attention to the following principles:

1. Drink plenty of water

Water is an important and indispensable component for the human body. Water can support a healthy digestive system and help eliminate toxins. Therefore, drinking plenty of water every day is one of the secrets to both losing weight and being good for your health. Especially drink plenty of water before meals and right after waking up.

2. Increase intake of green vegetables, fruits, and eat scientifically

For overweight and obese people, a nutritional regimen is needed to help lose weight effectively and scientifically. Prioritize a balanced diet, increase green vegetables and fruits because vegetables and fruits are rich in vitamins, minerals, and fiber, which are very good for health and help increase immunity. The nutrients in vegetables and fruits not only support weight loss but also give the body a positive state to burn calories.

In addition, you should choose protein-rich products such as low-fat milk, lean meat, poultry, seafood, tofu, nuts, etc., which will always make us feel full for a long time, reducing the feeling of hunger often.

Obese people should not completely cut out vegetable fats from their weight loss menu because this is an essential nutrient for the body. For those who are in the process of losing weight, they should choose good fats from olive oil, canola oil, sunflower oil, etc., limit or completely eliminate fat sources from animal fat, butter, etc.

In addition, it is still necessary to ensure a certain amount of carbohydrates from cereals, oats, sweet potatoes, etc., reduce the amount of carbohydrates from sugary drinks such as soft drinks, candy, etc., absolutely do not completely eliminate this type of nutrient.

Limit fast food and fatty foods such as red meat, cakes, fried foods, carbonated drinks, etc., which are all high in sugar, fat and calories. Eating too much will increase the risk of obesity and cardiovascular diseases.

3. Increase regular exercise

If you want to lose weight, you cannot ignore physical exercises. Light exercise and movement every morning will help burn and release excess energy in the body, bringing positive energy.

If you want to lose weight quickly, you need to combine it with a scientific and effective exercise regimen. Exercises that help lose weight effectively are sit-ups, which will help reduce belly fat quickly. You should apply this exercise every night, within 10-15 minutes.

Jump rope exercises are also highly effective. Just jumping rope for 20-30 minutes a day can burn excess energy in the body. Simply walking or jogging will consume 3 times more calories than doing other exercises. So if you want to quickly improve your weight, consider using this exercise every day.

4. Sleep on time, get enough sleep

Sleep is one of the factors that directly affects your physical condition. Sleeping on time, getting enough sleep will help you keep your weight under control, and your health will be better.

On the contrary, staying up late often will tend to be overweight and obese, affecting your health. You should follow a schedule with a regular sleep schedule.

At the same time, you should not take in too much caffeine into your body, and you should not use electronic devices before going to bed to sleep better and deeper.

5. Some notes when losing weight

Some important notes when applying quick weight loss methods at home are:

Eat when you feel hungry, do not starve or wait for your appetite to peak before eating.

You should record your daily food diary and the amount of calories consumed to assess the impact of unhealthy snacking habits, which can easily lead to weight gain.

Be careful about vegetarian diets, some foods can be high in fat and sugar.

Tips to lose 3kg in 1 week, simple and easy to succeed

 

It's important to distinguish between fat loss and weight loss. Proper exercise, a balanced diet, and increased muscle mass can lead to a healthier body composition. However, you may not see a decrease on the scale. This is because muscle weighs more than fat. Don't worry if you're getting thinner but not losing weight. That's a sign of increased muscle mass, and that's a positive result.

How to Lose 3 Pounds in a Week Easily and Successfully

Losing 3 pounds in a week may sound daunting, but with the right strategy, it's completely doable. Here are some expert-backed tips to help you shed those extra pounds quickly and safely.

Drink Two Full Glasses of Water Before Every Meal

Lauren Slayton, a nutritionist and founder of Food Trainers in New York, suggests drinking two full glasses of water before every meal. This practice helps reduce hunger, leading to smaller portions and fewer calories consumed. Choose plain water over carbonated water, as carbonated water can cause bloating.

Reduce bloating

Bloating can add unnecessary weight. Jeffrey Morrison, fitness expert and founder of the Morrison Center in New York, recommends drinking herbal teas like dandelion or fennel tea to reduce bloating. Celery juice is another great option to keep your belly flat.

Get enough sleep

Getting eight hours of sleep each night is crucial for weight loss. Getting enough sleep helps your body eliminate stress hormones more efficiently, boosting your metabolism. A higher metabolism means burning more calories. Lack of sleep can lead to cravings for starchy foods, which can lead to higher calorie intake. Make sure you eat dinner at least two hours before bed to improve sleep quality.

Use intermittent fasting

Intermittent fasting involves fasting for 12 to 14 hours, usually overnight. This method forces your body to burn fat for energy. Nutritionist Brooke Alpert recommends finishing dinner by 7 p.m. and eating breakfast between 7 and 9 a.m. This practice not only helps you sleep better, but also boosts fat burning.

Ditch the ultra-processed foods

Ultra-processed foods, such as candy, chips, bread, canned goods, hot dogs, and cold cuts, are high in salt, sugar, and refined flour. These ingredients cause rapid spikes in blood sugar. Instead, opt for foods that are low in calories but high in nutrients. Vegetables, unsweetened fruits, soups, and vegetable broths are great options that will keep you full without adding extra calories.

Cut back on alcohol to reduce water retention

Alcohol is a major culprit in water retention and weight gain. Beer can cause your belly to bloat, while red wine, despite its touted beauty benefits, adds unnecessary calories. Nutritionist Lauren Slayton highlights three main reasons to avoid alcohol:

Water retention: Alcohol causes your body to retain water, leaving you feeling bloated the next day.

Disturbed sleep: Poor sleep hinders weight loss efforts.

High calories: Alcohol is calorie dense. For example, a glass of wine contains about 120 calories and a can of beer contains about 154 calories. This excess consumption slows down fat burning.

Increase fiber and protein

Fiber and protein are important for stabilizing blood sugar and promoting satiety. Here are some meal ideas for these nutrients:

Morning: Enjoy chia and flax seed pudding with strawberries, berries or bananas.

Lunch: Shrimp salad with avocado and eggs for extra protein. Add tofu for an Asian twist.

Dinner: Choose grilled salmon or chicken with veggies.

Increase HIIT workouts

Exercise is essential even when trying to lose weight quickly. HIIT workouts help keep your metabolism revved up, allowing you to burn more calories even at rest. Here’s how to incorporate muscle training into your routine:

Schedule 30 minutes of exercise every day. Start with 15 minutes of high-intensity interval training (HIIT) to get your heart rate up and burn fat, followed by 15 minutes of muscle training. Alternate between arm, glute, thigh, and abs exercises throughout the week.

7 Tips for Losing Weight You Can't Ignore

Effective weight loss requires setting personal goals and sticking to them. Here are seven essential tips to help you achieve your weight loss goals.

Set a Weight Loss Goal

To lose weight successfully, make a firm resolution that fits your lifestyle. Avoid making changes just to please others. Adopt a diet and exercise plan that fits your habits and preferences, ensuring it is sustainable and effective for you.

Stick to Your Goals

If you occasionally overeat or skip workouts, don't give up on your weight loss journey. Persistence is key. Recognize that setbacks are part of the process and refocus on your goals, continuing to work hard to achieve them.

Don't starve

Avoid skipping meals. Starving can lead to overeating and poor food choices later on. Maintain regular, healthy meals and keep low-fat snacks on hand to prevent hunger from derailing your progress.

Stock up healthy foods

Eliminate high-calorie, low-nutrient snacks from your pantry. Replace them with healthier options like popcorn, low-fat cheese, yogurt, fruit, and unsweetened instant cocoa. This ensures you have nutritious snacks on hand.

Cook your own healthy meals

Prepare your own meals using low-fat recipes. Cooking at home allows you to control ingredients and portion sizes, making it easier to stick to a healthy eating plan and reach your weight loss goals.

Set short-term goals

Focus on short-term weight loss goals rather than long-term goals. Set weekly goals and focus on achieving them. This approach helps you stay motivated and gives you a sense of accomplishment as you reach each milestone.

Don't compare yourself to others

Everyone's body is unique, with different metabolic rates and calorie-burning abilities. Avoid comparing your progress to others. Set realistic weight loss goals that are appropriate for your body and circumstances, and celebrate your personal achievements.

By losing 3kg in 1 week, you can create a personal weight loss plan. However, to lose weight safely, you should know how to consider your diet so that it is not too harsh. If you constantly skip meals or lack starch, your body will lack nutrients, leading to many unpredictable consequences.