A Step-by-Step Guide to Losing Half a Kilo a Day


Weight loss can be a long, frustrating process. In order to lose weight healthily, most doctors recommend losing no more than 0.5 to 1 kg per week. However, if you absolutely need to lose a few pounds in a few days, you should be able to lose about 1 pound of water per day by cutting back on salt and carbs and drinking more. While you can lose a significant amount of weight this way over a period of weeks, the loss will slow as your water weight stabilizes. If you want to burn a large amount of fat in a short amount of time, you should talk to a doctor about going on a calorie-restricted diet for a few days.

Lose water weight fast

Reduce your salt intake to minimize water retention.

Eating too much salt could cause your body to retain water. This causes unwanted pounds and you feel bloated. To lose water weight, you must resist the urge to add salt to your food. Cut down on high-salt foods and drinks like processed meats, salty snacks like chips and nuts, and sports drinks. You can avoid many hidden sources of salt by making your own food using fresh, unprocessed ingredients. Try substituting other flavorful spices, such as black pepper or garlic, for salt in your cooking. Eating potassium-rich foods like bananas, tomatoes, and sweet potatoes can also help flush excess salt from your body.

Eat fewer carbohydrates to lose water weight faster.

When you eat a lot of simple carbohydrates, you retain water. As a result, many people lose weight quickly when switching to a low-carb diet. To lose water weight fast, eat fewer high-carb foods like bread and pasta, baked goods, and potatoes. Replace high-carb foods with fruits and vegetables that are high in fiber, such as berries, beans, and green leafy vegetables. Eating low or no carbohydrates for several months can be bad for your health. Talk to your doctor about safe ways to adjust your carb intake.

Warning: While restricting carbohydrate intake can help you lose weight in the short-term, extremely low-carb diets are not recommended for long-term weight loss. A healthy diet should include complex carbohydrates like whole-wheat bread and brown rice.

Drink more water to flush out excess fluid.

It may seem counterintuitive, but if you’re drinking enough fluids, your body is less likely to retain excess fluid. Most adults should drink 2 to 2.5 liters a day to stay healthy and stay hydrated to avoid fluid retention. However, you will need to drink more water if: you exercise a lot you are in a hot environment you are pregnant or breastfeeding you are ill, especially if you are vomiting or have diarrhea you eat a lot of fiber or protein

Eat foods that keep you hydrated to help you drink more water.

Water is not the only source of fluid for your body. You can also flush out excess fluid by eating high-water fruits and vegetables like melons, strawberries, and green leafy vegetables. Low-salt soups or broths are also a good idea.

Do Exercises

Exercising can flush excess fluid and salt out of your body, causing you to lose water weight quickly. Work up a sweat with some cardio exercise like biking, running, or brisk walking. High-intensity exercise like circuit training is a great way to shed excess fluid and salt. Make sure you drink enough during exercise. When you’re dehydrated, your body retains more water!

Talk to your doctor about taking diuretic medications.

If you tend to retain a lot of water or gain water weight quickly, talk to your doctor. He can determine the origin of the problem and treat it accordingly. Depending on how much water has accumulated and what’s causing it, he might recommend medications or supplements to get rid of the excess fluids and water weight. Magnesium supplements and diuretics (“water tablets”) are often used for water retention. If you’re gaining more than three pounds a day or four pounds a week, call your doctor right away. Other signs of excess water retention include swelling in your hands and feet, shortness of breath, coughing, dizziness, and feeling full after small meals.

Burn fat fast

Ask your doctor if it’s safe to eat a low-calorie diet.

In order to lose fat fast, you need to drastically reduce the number of calories you eat on a daily basis. Most low-calorie diets limit daily calorie intake to 800-1500 calories. Before you begin, talk to your doctor about how and for how long you can safely limit your daily calorie intake. It is unhealthy for most people to eat only a few calories each day. It also doesn’t help to keep the weight down in the long term. Most doctors do not recommend eating a very low-calorie diet (less than 800 calories a day) unless you have a medical need to lose a lot of weight quickly (like preparing for surgery or a condition like diabetes). want to get under control).

Warning: Eating a low-calorie diet could be dangerous if you’re pregnant, breastfeeding, or have certain medical conditions, such as an eating disorder or nutrient deficiency.

Count the calories you eat each day to see how many you can cut.

The number of calories you need to eat each day to maintain your weight depends on your age, gender, and activity level. On average, most adult women should be consuming about 2000 calories a day and men 2500. You may be eating more than you think though – for example, the average American adult eats 3600 calories a day. Before cutting calories, write down everything you typically eat for the day and calculate your total calorie intake. You can find information about the calorie count on the packaging of pre-packaged foods, and you can also find the calorie count on many restaurant menus. You can also use a website like this to find out the calorie count of most foods: https://www.kalorientabelle.net/ If you’re consuming 3600 calories a day, you need to cut 2100 calories a day to get down from 1500 calories a day to feed calories. But you must be aware that this is not enough to lose 0.5 kg a day. To lose 0.5 kg of fat a day, you need to cut 3500 calories every day. For most people, this is not possible for safety reasons unless they eat a high-calorie diet (about 5,000 calories a day).

Burn extra calories with endurance training.

In addition to cutting out calories through diet, you can also burn calories by being more physically active. For example, if you currently eat 5000 calories a day, you can cut 2500 calories from your diet and exercise enough to burn 1000 calories a day. How many calories you can burn with exercise depends on many factors, such as your current weight. For example, if you weigh 84 kg, you can burn 1000 calories by playing basketball for two hours. If you weigh 70 kg, you have to play it more like two and a half hours.

Eat only for as long as your doctor advises you to.

Eating a low-calorie diet is not a safe or long-term effective solution to losing weight. If you really want to lose 0.5 kg a day, you can only do it for a few weeks. Your doctor can advise you on the best way to get back to a healthy diet without regaining all the weight you lost in the first place. Remember that if you eat a very low-calorie diet, you will lose water weight and muscle mass as well as fat.


About the Author


Fernando James

James has offered expert financial insight at CouponAnnie since 2020. As a freelance writer, he has been published in a variety of prominent publications. He's been featured on the Washington Post and Financial Planning Magazine, and has been quoted by Money Magazine, Retailmenot, and more.