Lost 1kg in 6 days. I need to lose more per week.

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LearnToLoseWeight said:
Hey :)

Weight loss is a marathon, not a sprint and unfortunately, it will take some time to lose weight. Most people would be really satisfied with 1kg per week, and you should be proud of yourself.

However, as you want to lose more weight, I'll give your a few quick advises.

1. Eat smaller meals 5-6 per day
2. Increase protein intake and decrease carbs intake
3. Eat complex carbs instead of simple
4. Do the cardio on an empty stomach the first thing in the morning
5. Drink more water
6. Sleep at least 7 hours per day (it is important for weight loss as well)
7. Do some HIIT on top of cardio (for example, if you slowly run for 4 minutes, then do a sprint for 30 minutes, after which you should continue to run slowly)
8. Start lifting weights (yes, lifting weights helps people lose weight and increase fat burning)
9. PAY ATTENTION TO BEVERAGES (what you drink COUNTS!, so no soda, juices, etc.)
10. Never give up!

Hope it helps :)
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I agree with all above, except for:
5. Drink more water - Hypercool told us he drinks 4 litres a day, this is already too much. Maybe a more specified "drink 2-3 litres a day" is less confusing.
7. do a sprint for 30 minutes - this was ment 30 seconds :)

Otherwise all other points are valid and pointing to the right direction.
 
Losing weight too quickly means also risking the body shutting down, decrease in your metabolism and the body desperately grabbing on to all the fat it can. Unfortunately, I think one of the first things we need to accept when we start losing weight, is that it'll take time. Whatever the diet, whatever the means we engage with; it'll take time, patience and a strong will. Any crash diets are likely to just have you end up in the same spot later, because none of the extreme ways of eating can be maintained for too long. 1 kg a week is the standard average for weight loss, I think, most of what I've seen put up as "healthy" is 2 kg per week, and that's on the limit. I think that require a lot more exercise, and an even stricter caloric deficit.
But I do understand it gets frustrating that it takes so long :/ Good luck, and take care of yourself.
 
Hi, unless you are in serious health risk from being overweight, maybe a different approach should be considered... (BEAR WITH ME!)

Based on sustainable weight loss models - you are already exceeding how much weight you should be loosing. The best diet regimen is the one that works over the long term - FACT.

0.5 kg per week has been shown to be sustainable and a high enough rate to target fat loss and maintain muscle mass.

It is not necessarily that your body is "grabbing onto all the fat it can" - the science would probably agree that metabolism doesn't work like that - however, a lot of initial weight loss comes in the form of water retention and muscle glycogen (carbohydrate stores - that carry a lot of water).

What happens is once these stores are depleted, weight loss slows and people get disheartened.

Go to somebody who can estimate your resting metabolic rate. Use this as a base for your target calorie intake - again, a nutritionist should be able to give you a good calorie range that will allow you to hit 0.5 kg / week.

Keep up the work. It will be worth it!
 
Detox programs are a scam and marketing myth, please provide your scientific proof if you truly believe in detox products.
 
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