When people decide to lose weight, they want to get results as quickly as possible. There are many ways to lose a few kilos quickly. However, their reliability and safety is debatable. Gradual normalization of weight is considered more rational, but a long wait for the result can demotivate. We will look at some tips for fast and gradual weight loss and help you choose the right option.
In order to lose weight, you need to burn more calories than you consume. If you are faced with the task of losing 3-4 kg per week, then the calorie deficit should be really large. There is nothing impossible. Losing so many kilograms in a short period of time is real. Here are some life hacks:
1. Complete rejection of sugar and sugar-containing products.
2. At least 3 hours between bedtime and the last meal of the day.
3. Low-calorie diet in which there should be no place for confectionery.
4. Activity during the day (minimum set: morning exercises, refusal of the elevator and vehicles).
Any tips and recommendations will not be effective without the right diet. You can’t fast for a whole week. This is stupid and dangerous. However, a banal reduction in portions will also not give the desired result. Here is one of the possible options for a weekly menu for quick weight loss:
Day 1
• Breakfast: 2 boiled eggs (or omelet) + 1 orange or grapefruit;
• Lunch: any amount of fruit (except mango, banana, and melon);
• Dinner: chicken meat, prepared in a convenient way for you, in any quantity until saturation + vegetables without oil + greens in any amount.
Day 2
• Breakfast: sour milk cheese (up to 200g) + fruit of your choice (except banana and mango);
• Lunch: chicken meat, prepared in a way that is convenient for you, in any amount until saturation + vegetables without oil + greens in any amount;
• Dinner: 2 eggs + a piece of black bread + 1 orange or grapefruit + vegetable mix + greens.
Day 3
• Breakfast: 2 boiled eggs (or omelet) + 1 orange or grapefruit;
• Lunch: lavash or several pieces of black bread + cheese + tomato or a glass of tomato juice + spices + greens;
• Dinner: any type of meat cooked without oil (poultry, pork, veal) + vegetables without oil + greens in any quantity.
Day 4
• Breakfast: sour milk cheese (up to 200g) + fruit of your choice (except banana, mango);
• Lunch: any amount of fruit (except mango, banana, melon);
• Dinner: chicken meat, prepared in a way that is convenient for you, in any amount until saturation + vegetables without oil + greens in any quantity.
Day 5
• Breakfast: 2 boiled eggs (or omelet) + 1 orange or grapefruit;
• Lunch: 2 boiled eggs or omelet + any boiled or stewed vegetables (except potatoes or any other starchy roots);
• Dinner: a piece of fish prepared in a way convenient for you + greens + 1 orange or grapefruit + vegetables without oil.
Day 6
• Breakfast: sour milk cheese (up to 200g) + fruit of your choice (except banana, mango);
• Lunch: any amount of fruit (except mango, banana, melon);
• Dinner: any type of meat cooked without oil (poultry, pork, veal) + vegetables without oil + greens in any amount.
Day 7
• Breakfast: 2 boiled eggs (or omelet) + 1 orange or grapefruit;
• Lunch: сhicken, prepared in a way convenient for you, in any quantity until saturation + tomato + boiled or stewed vegetables without oil + greens in any amount + 1 grapefruit or orange;
• Dinner: boiled, baked or stewed vegetables of your choice until saturation (except potatoes), artichoke.
Rapid weight loss is uplifting and motivating. However, you must take into account some risks. Scientific studies have shown that losing weight too quickly can lead to increased mental fatigue, drowsiness, and hormonal imbalances. Fasting can cause osteoporosis, muscle atrophy, decreased bone density, anemia, heart damage, and anorexia.
Gradual Weight Loss: Myths and Realities
To start losing weight, you must radically change your lifestyle. If you’re overweight, it means you’re not eating right, moving too little, or both. All the recommendations that we gave for quick weight loss are equally valid for the gradual normalization of weight. The difference is that you don’t have to cut calories as drastically.
If you are obese (BMI over 30), diet and exercise may not be enough. Doctors often recommend the use of special medicines (injections or tablets). Excess weight therapy lasts approximately 54 weeks. During this period of time, patients get used to a new way of life.
Medical therapy is quite common. For example, in the fall of 2022, Elon Musk posted on his Twitter page that he uses a diet and Wegovy to lose weight. This is an injectable drug with the active ingredient semaglutide. There are other medicines besides Wegovy, but only a doctor can choose the right one for you.
There is an opinion that gradual weight loss is more reliable than rapid weight loss. People who have normalized their weight gradually do not return to their old weight because they have developed a new eating behavior. However, this seems to be a myth. According to one 2014 study, the rate of weight loss does not affect the proportion of weight regained over 144 weeks. The chance of regaining weight is about the same for both groups.
However, there is no denying the fact that a systematic change in habits, lifestyle and eating behavior is safer than fasting for the sake of rapid weight loss.
Gradual weight loss is more gentle for the body. A well-chosen diet can quickly give a good result and not harm the organism. However, you should not try to lose more than 3 kg per week. If you are obese and cannot lose weight either quickly or slowly, then it is worth consulting with your doctor about possible medical treatment.