How to Lose 4.5 Kg in 1 Week without Drugs

Losing a lot of weight quickly can be unhealthy, and it’s also possible that you’ll gain the weight back. In addition, people who are obese are more likely to succeed with weight loss than those who are only slightly overweight. You can lose up to 4.5kg in a week without medication with most changes in diet and exercise. There are many other methods to help you achieve your weight loss goals (or not), but always remember that methods like cutting calories, dehydrating or increasing physical activity can cause problems. adverse health consequences. Talk to your doctor in advance about any extreme weight loss plans you plan to follow.

Table of Contents

Calculation on Paper

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Calculate. When you set a goal, it is very important that you know the direction to achieve that goal. Before you start counting calories, you must know exactly how many calories you need to lose in order to lose 4.5 kg in a week.

0.5 kg equals about 3,500 calories. You have 7 days to reduce that number 10 times.
3,500 x 10 = 35,000 calories to lose
35,000/7 = 5,000 calories per day
As you can see, it makes no sense to lose up to 3000 calories a day by diet alone. However, a combination of an extremely strict diet, exercise, and reduced water availability (based on your body size – the fatter you are, the easier it is to do) can help you get there. close to the target as the above calculations indicate. Furthermore, your body mass fluctuates by about 1 kg per day, consider that a tolerance range to add to the calculations.
Luckily, it’s not just diet that controls your body’s calorie intake: exercise too. In this fast and intense weight loss regime, both are necessary.

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Write a weight loss diary. Being forced to pay attention to what you are eating helps you to be conscious of what you decide to put in your body. Write a diary and record every single thing you eat and drink this week.

Make yourself accountable. At the end of each day, show your diary to a relative, friend, or coach. When you know you have to deal with the comments of others, you will receive external motivations that you cannot create on your own. If they’re willing to help, have them make a daily log of their diets with you.
You don’t just record what you eat! Record your fitness progress too! That way you will see your efforts come together and produce unexpected results.

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Share with others. Sometimes it’s hard to be strict with yourself when you’re alone. You will have thoughts like “Oh my god, eating a candy bar will kill anyone”. Don’t be like that, find a friend and let them help you with your task.

Make all your social activities more active. Cook with family and friends instead of eating out at a restaurant. When people around you help you and don’t tempt you, success comes easier.

Changing the Diet

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Limit your intake of processed foods. Eating foods with low energy density is the simplest way to reduce calorie intake while still keeping the feeling of fullness and reducing hunger. ^{[1] X Trusted Source Centers for Disease Contrp and Prevention Go to the source} This is the secret to helping you have a meal of vegetables, eliminating foods that are not conducive to weight loss and still feel full.

Energy density is the amount of calories (or energy) contained in a given volume of food. If a food has a low energy density, it will provide fewer calories per gram of food. That means if you buy these foods, you can eat them from morning to afternoon and still not see your hips get fat. After all, the volume of fried chicken containing 400 calories is still less than the volume of vegetables containing the same number of calories. ^{[1] X Trusted Source Centers for Disease Contrp and Prevention Go to source}
Basically, foods like fruits and vegetables will fill you up faster without absorbing as many calories. Protein and carbs contain 4 calories per gram; fat contains 9 . Fiber contains about 1.5 and 2.5 calories, and of course, water contains 0 calories.
To maintain a low energy density diet, stock up on fruits, vegetables, whole grains, raw milk and lean meats (foods with a lot of water and fiber), and avoid processed foods. .
- The easiest way to avoid processed food is to skip fast food and restaurant food. If you cook it yourself, you know exactly what goes into your body.

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Eat 5 meals a day. In addition to 3 small meals, add snacks (healthy). Your meals will seem smaller, but you will feel fuller.

This is also based on science. When we eat, the thermic effect of food (abbreviated TEF) increases, the high TEF effect accelerates metabolism, reduces hunger, and ultimately reduces body weight. . ^{[2] X Research Source}
Because you need to eat more often, your meals need to be divided into smaller portions. You don’t eat more; but just break it down evenly across time periods of the day.
Your snacks should be healthy and portioned. Eat fruits, whole grains or low-fat yogurt. If you have trouble proportioning and timing your meals, you can divide your food into portions and put them in carry-on bags. That way you won’t eat too much or too little and can take those portions with you to work.

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Learn about portion control. According to portion control standards, an adult should eat 90g of protein, 1/2 cup (87.5g) of starch, and 1 bowl (175g) of vegetables at each meal. Eating more than your body needs will only make you gain weight, but you also need to know that eating less than your body needs will also lead to weight gain (unnecessary weight).

You must eat to avoid weakness and to maintain weight. Use image association if you’re having trouble getting used to portion sizes. One sweet pepper (a serving of vegetables) — about the size of a baseball. An apple the size of a tennis ball. One serving of noodles is about the size of a hockey puck. One serving of cheese is equivalent to the size of 4 dice. What about the chicken portion? Think of it as the size of a deck of cards. ^{[3] X Research Sources} .

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Drink at least 2 liters of water a day. Add one glass before bed and one in the morning, and one or two before each meal. Cleansing the body of daily toxins is one of the best ways to lose weight. Also, the amount of water you drink before a meal will help you feel full even before you start eating.

Carry a water bottle with you every day and get in the habit of drinking water in it regularly. The more you drink, the better you feel. A well-hydrated body has more energy.
The Institute of Medicine recommends that men consume about 3.7 liters of water, and women about 2.7 liters, including water found in other foods and drinks. ^{[4] X Research Sources} .

Do exercise

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Do cardio exercises. Exercise should be a regular part of your day, even after you’ve finished your weight loss week, if you want to continue to lose weight or maintain an ideal healthy weight. Exercise also keeps you healthy and increases your metabolism, both of which make your weight loss efforts more successful. Because exercise methods for weight loss are subjective and dependent on your health, see your doctor to discuss exercise routines that best suit your needs. you personally.

Cardio exercises will burn more fat than bodybuilding, but both are essential for maximum weight loss. If you don’t like running, choose other activities like swimming or walking on the treadmill.
- Try the “HIIT” (High Intensity Training Method) program. The Department of Health states that “HIIT is consecutively performing high-intensity exercise movements for about 30 seconds to several minutes, separated by 1-1.5 minutes of rest (no or very little exercise). gentle exercise)”. They also say “HIIT has many benefits, especially weight loss, that are amplified by HIIT.” ^{[5] X Trusted Source PubMed Central Go to source} So next time you get on the treadmill and give it a try. This program includes quick breaks, and the program will be “completed in 15 minutes”.
A lot of activities count as cardiovascular exercise without you even realizing it. Here are the calories burned in 30 minutes of each activity ^{[6] X Research Source} :
- Aerobic dance – 342
- Punching sandbag – 330
- Jump rope – 286
- Tennis – 232
- Basketball – 282
- Swimming (freestyle) – 248

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Start bodybuilding. People who both exercise and do cardio will burn more fat and build muscle ^{[7] X Research Source} . If you’re new to the gym, ask a friend to guide you or consult a trainer at the gym.

Don’t have time to go to the gym? No problem! You can use dumbbells at home. You can practice anywhere, and there’s no monthly fee.

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Do more yoga. Let’s face it: losing 4.5 kg in 1 week is a tough goal. You need to burn as many calories as possible. So why not practice yoga with soothing music?

Yoga can burn 3-6 calories in 1 minute. ^{[8] X Research source} . After an hour of sitting in front of the TV, you have already burned 180-360 calories.
- Yoga is not an intense exercise. However, it results in mental activities (which other types of exercise don’t involve) brain activity that uses up more calories. ^{[8] X Research source} .

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Please continue to be active. If you went to the gym 5 times this week and already did a lot of yoga, what else could you do?

Cycling to work. Take the stairs instead of the elevator. Do everything that gives you a chance to burn calories and get active.
Do the chores you left unfinished. You’d be surprised how much washing your car, tending to the garden, and organizing your furniture can help you break a sweat.

Alternative Methods

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Try researching weird diets. They’re called weird for a reason, but if you’re looking for a challenge…fun… Choose one of the styles that works best for you:

Fruit juice. This type of diet will turn all your food into liquid form. 24/7 you only drink juice. You can buy a variety of juices for this purpose at stores, but it’s cheaper to juice your own fruits and vegetables.
Cleansing Meal. You only drink one type of water consisting of: 2 tablespoons (30 g) freshly squeezed lemon juice, 2 tablespoons organic grade B maple syrup, 1/10 (0.5 g) teaspoon cayenne pepper, and 300 ml of filtered water . That is all.
The Sleeping Beauty Diet. The good side of this diet is that you don’t have to swallow worms, all you need to do is sleep all day.
Diet Maple syrup. Like the Purification Diet, it is a solution of maple syrup, lemon juice, cayenne pepper, and water. That’s all you’re allowed to use.
- This diet is not healthy at all. There is no further support under it. Most people stop after a few days and regain the weight (sometimes more) back to the original. If you want to lose weight permanently, this weird diet is not the way to do it. After all, it is bad for your health.

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Go to the sauna. A steam bath will quickly remove a mass of water from your body. You won’t lose fat, but you will lose some measurements.

It is very important to stay hydrated, and don’t go to the sauna often. A bath about 15-20 minutes / day is more than enough. When you go out, immediately drink a glass of water.
The sauna is not safe for children. So leave them at home (with care, of course).

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Consider topical therapy. Most spa salons these days offer skin-plumping services to help firm your skin and aid in weight loss. Take a look at what your local spas recommend and give it a try.

Types of skin coverings are usually mineral supplement, detoxification, slimming, and subcutaneous fat loss. Each person suits a different herb; Choose one of them that will meet most of your needs.
- This therapy relaxes and smooths the skin more than anything else. However, no studies have shown that applying medication to the skin can remove or draw toxins out of your skin ^{[9] X Research Source} .

Advice

If you do not have the money and time for a gym or a trainer, you can replace it with a daily walk.
If you don’t have money for a gym or a coach, you can climb up and down stairs for a short period of about 10 to 20 minutes, or you can walk the neighborhood daily,
Focus on your goals every time you need motivation. You may lose weight, but it may last longer than the week you want. If so, don’t let that discourage you. Everyone’s body is different, so pay attention to your needs and stick to what helps you lose weight quickly but safely.
Make sure you have a list of exercises for you to do in a day.
Take your dog for a walk, it’s fun and enjoyable!
Consult your doctor before starting any major changes in your lifestyle, especially your diet. Your doctor can help you determine the best and safest weight loss program for your needs.
Run 1.5 km per day. If you don’t like running, walk 5km.
Don’t fast! Fasting will make you gain more weight than lose it!
Don’t sit around and think it’s too hard. Get up and give it a try, you’ll be surprised how easy it is.
Don’t skip breakfast: eating breakfast supports your body’s metabolism, and skipping breakfast will make you more likely to snack on unhealthy foods throughout the day, leading to more calories. rather than eating a simple, pre-planned breakfast.

Warning

Don’t exercise too much. If you pass out or become dehydrated, your body stops working. That’s definitely not what you want.
Losing 4.5 kg in a week is an urgent goal, it must be said. If you’re starting with this task, it’s important to have a calm attitude. You may not reach your goal in the allotted time.
You must continue to eat as usual. If you starve yourself, your body will use up the fat it has stored. You will lose energy and it will be difficult to function properly.
An extreme weight loss regimen that dehydrates, cuts calories, and gets plenty of exercise can have serious physical and mental consequences. Losing weight to fit your wedding dress won’t be worth it if you later faint at the ceremony table.
EVERY program of rapid weight loss in a short period of time is unsustainable. You can’t gain 5kg in a week, so you can’t lose weight that fast either.

Steps