How to Lose 45 kg

If you need to lose 45 kg, which means that your weight and BMI are above the allowed limit, you are likely to be obese or at risk of obesity. When you’re overweight, you’re at increased risk for certain types of diabetes, high blood pressure, or heart disease. Therefore, to reduce your risk of some of these diseases or limit their effects and make you healthier, the best solution is to lose weight. But to be able to lose so much weight, this is really a difficult process and takes a lot of time. With a properly prepared diet and exercise, you can reduce your weight to medically acceptable levels as well as your own goals.

Table of Contents

Make a Plan to Lose a Lot of Weight

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Talk to your doctor or registered dietitian. You should talk to your doctor to make sure a weight loss program is safe and right for you.

Besides consulting your doctor, you should also talk to a registered dietitian. A dietitian and weight loss specialist will be able to guide and show you how to lose weight safely and healthily.
If you need to lose about 45kg, you may also have chronic diseases related to being overweight or obese. Therefore, you must definitely talk to your doctor about the appropriate weight loss method.

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Set goals. Losing 45 kg is a big goal and you must follow a weight loss program in the long run. Setting realistic goals is a very important step, especially when you want to lose that much weight. ^{[1] X Trusted Source Mayo Clinic Go to Source}

In general, to be safe you should only lose about 0.5-1 kg / week. Thus, to lose about 45 kg, you can take a year or more. ^{[2] X Trusted Source Mayo Clinic Go to Source}
Losing weight too quickly can be unsafe and unhealthy. In addition, losing weight at such a rate is often not sustainable in the long run and even risks putting the weight back on. ^{[3] X Trusted Source Mayo Clinic Go to Source}
While setting long-term weight loss goals is also great, it’s even better if you set small, step-by-step weight loss goals to help keep you motivated to continue your weight loss journey. For example, aim to lose 4.5kg in 4-6 weeks or lose the first 11kg in 3 months. ^{[4] X Trusted Source Mayo Clinic Go to Source}

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Get rid of all unhealthy foods in the house. This is probably the most effective change you can make right away to start your weight loss journey. The more foods you have in your home that appeal to you, the more likely you are to give up and eat unhealthy foods. Make your home a healthy environment to support weight loss.

Eliminate all sweet foods (like cupcakes or ice cream), chips, cookies, and sugary drinks (like soda or juice).
You can also donate unopened food to your local charity food store instead of throwing it in the trash.
The expression “far from face and heart” can be used very accurately in this case. If you don’t have these foods in your home, you will gradually lose interest in them and will gradually adapt to a healthy eating plan.

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Meal plan. To start your plan to lose 45 kg, you need to rethink your meals. Taking a few hours to create a weekly meal plan can help you give yourself a framework to follow.

Consult with a dietitian to make sure that the meal plan is safe given your personal medical history.
Start your weight loss journey with a weekly meal plan or meal plan. All-inclusive breakfast, lunch, dinner, snacks and sugar-free drinks.
If you’re on a calorie-restricted diet, you must add calories to each meal and snack to make sure your diet is consistent with the calorie limit.
After a few weeks, you may not need to focus too much on your eating plan – especially if you’ve established healthy, light eating habits.
If you start to feel bored with your meals, review and change your eating plan. Don’t give up because it’s boring. New healthy recipes help you get bored and can continue with your plan.

Eat to Lose Weight

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Reduce calories. In order to lose weight, you must reduce the amount of calories you eat. A moderate calorie diet will help you achieve your weight loss goals.

In general, reducing about 500 calories/day will help you lose about 0.5-1 kg/week. This is a safe and healthy weight loss. ^{[5] X Trusted Source Mayo Clinic Go to Source}
Reducing too many calories, or consuming less than 1,200 calories / day is not good, unsafe, inappropriate and not good for the body. If the diet is too low in calories, then you are putting yourself at risk of nutrient deficiencies because it is difficult for the body to consume all the nutrients it needs when in a calorie deficit. In addition, such a diet will not be sustainable in the long run. ^{[6] X Trusted Source Mayo Clinic Go to Source}
If you want to calculate how many calories you need to lose, you can enter your height, weight, and activity level into the online calorie calculator to calculate the right calories for weight loss.
You can also talk to a nutritionist for advice on how many calories you need to reduce to lose weight but still be suitable for your body.

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Eat lean protein at every meal. Eating foods high in lean protein is also essential for weight loss. Protein helps keep you feeling satisfied and promotes weight loss. ^{[7] X Research Sources}

Eat foods high in lean protein with each meal and snack so that your body has enough nutrients to meet the minimum requirement for each day.
In general, women should consume about 46 g of protein/day and men should consume 56 g of protein/day. ^{[8] X Trusted Source Centers for Disease Contrp and Prevention Go to source}
Some lean protein-rich foods include: poultry, lean beef, eggs, pork, seafood, tofu, legumes, and low-fat dairy products.
Cut down on high-fat protein foods because these foods are high in calories and can slow down weight loss. Certain foods such as high-fat beef, sausage, bacon, high-fat dairy, or poultry skin should only be eaten occasionally. ^{[9] X Trusted Source Centers for Disease Contrp and Prevention Go to source}

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Fruit or vegetables should make up more of the meal. Fruits and vegetables will help support weight loss because they contain fewer calories so you can eat more to feel full for longer.

Eat a variety of fruit daily or weekly. It is best to eat about 1-2 servings of fruit/day. One serving of fruit is about 1/2 cup of cut fruit, a small piece of fruit, or 1/4 cup of dried fruit. ^{[10] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}
You should also eat a variety of vegetables daily or weekly. Try to eat at least 3-5 servings of vegetables/day. A serving of vegetables is about 1 cup or 2 cups of greens. ^{[11] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}
Some starchy vegetables such as carrots, peas, or potatoes are also suitable for weight loss. Although these vegetables are high in calories, they are still allowed to be eaten while losing weight.

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Choose 100% whole grains. You’re better off just eating 100% whole grains. Whole grains are often high in fiber, vitamins, and other nutrients. ^{[12] X Research Source}

Certain whole grains such as: quinoa, oats, 100% whole wheat bread or pasta, and brown rice.
One serving of whole grains is 28 grams or 1/2 cup. You should eat about 1-2 servings of whole grains per day. ^{[13] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}
Reduce cereal consumption while in the process of losing weight. Because despite being part of a healthy diet, whole grains contain more calories and fewer nutrients than lean proteins, fruits, and vegetables.

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Eat healthy snacks. You will probably feel more hungry when you are trying to cut calories and increase exercise, at this time snacking can help control hunger while continuing to support your weight loss process. Friend. ^{[14] X Trusted Source Mayo Clinic Go to Source}

Eat light foods when appropriate. For example, two main meals more than five hours apart, or you need to fuel up before or after a workout.
Snacks are also subject to strict regulations. If you’re not hungry or close to your main meal, don’t eat snacks. Consuming extra calories when you don’t need them can slow or hinder weight loss. Be smart when snacking.
When you’re losing weight, you’re better off just eating snacks that are about 100-200 calories. ^{[15] X Trusted Source Mayo Clinic Go to Source} Some healthy snacks that aid weight loss include: Greek yogurt, hard-boiled eggs, carrots and hummus, or 1/2 cup of Japanese soybeans .
Swap your favorite snacks for healthy snacks. If you feel like you can’t give up your snacking habit, you should swap high-calorie foods for healthy ones. For example, instead of having cookies after dinner, drink 1/2 cup of pineapple juice to reduce sweet cravings.

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Diet in moderation. Although the diet requires you to stick to a weight loss program for a long time, it’s still a good idea to pamper yourself once in a while. However, you should completely avoid certain foods that stimulate you to overeat, binge drink. ^{[16] X Research Source}

Plan to treat yourself to a meal once in a while. You can treat yourself to anything, for example, going out to dinner or a small sweet meal. Include a treat in your meal plan, to show how you’ve been rewarded or compensated for after a hard day’s work on the plan. You can consider one of two options: either run on the treadmill for 10 minutes or reduce your meals to fewer throughout the day.
Must be honest. You should only reward yourself once in a while, not every day.

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Drink enough water. Drinking enough water also helps with weight loss because when you’re dehydrated, you can feel hungry and tired, triggering cravings. However, you should not drink water with extra calories as they can slow or hinder weight loss. ^{[17] X Trusted Source Mayo Clinic Go to Source}

Try to drink at least 2 L of unsweetened water every day. This number is based on experience, but you may need more water. ^{[18] X Trusted Source Mayo Clinic Go to Source}
Some sugar-free drinks you can drink when losing weight include: water, flavored water, tea and coffee, or calorie-free sports drinks.

Exercise to Lose Weight

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Consult a personal trainer. Consult your trainer to begin an exercise program. Fitness experts will guide you through exercises to help lose weight and keep the weight loss process permanent.

Talk to your coach about your weight loss goals as well as your diet and ask them to help you achieve your goals. Alternatively, you can ask your trainer to help you find the exercise that’s right for you. If excess weight is causing joint pain, a trainer can guide or show you exercises to relieve the pain.
You can also get a free consultation or promotion if you sign up for a gym membership.
Alternatively, you can also change coaches after a few reps or until you get the hang of the exercise. It is not necessary to have a long-term coach.

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Incorporate exercise to increase heart rate. Aerobic is a great exercise to burn calories. Aerobic exercise not only helps support your weight loss process, but also brings a lot of useful effects such as increased energy and improved fitness. ^{[19] X Trusted Source Health.gov Go to Source}

Many experts suggest that you incorporate 150 minutes of moderate-intensity aerobic exercise each week. However, the more you exercise, the more calories you burn and the more it helps with weight loss. ^{[20] X Trusted Source Health.gov Go to Source}
If the excess weight is too large, you should start exercising slowly. It doesn’t matter if you can’t exercise 150 minutes a week. You may only need to exercise for 10 minutes a day at first.
Some exercises that increase your heart rate include: brisk walking, cycling, elliptical aerobics, swimming, or water aerobics.

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Incorporate strength training. Strength training is another form of exercise to help you lose weight. Every week should have about 1-2 days of muscle strengthening exercises. ^{[21] X Trusted Source Health.gov Go to Source}

Strength training can help tone muscles, because strengthening muscles helps burn more calories than body fat. ^{[22] X Trusted Source Health.gov Go to Source}
In addition, strength training can help you improve your toned body.
You can do some strengthening exercises such as weight training, yoga, or resistance bands/tubes.

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Find your favorite exercise. This is important because if you like it, you can stick with it longer and exercise more often.

Try out different favorite exercises. This way, you can figure out which exercises are right for you to practice for longer.
Creativity in exercise. You can try a number of activities such as hiking, learning to dance, kayaking or joining a sports team, which are very engaging and fun ways to exercise.
Change your exercise routine. After a period of practice, the exercises become familiar and boring, so over time you should change your practice routine to keep the exercise fresh and more attractive.
Find someone to exercise with for extra motivation. If you have someone to exercise with, it helps you persevere in exercising more.

Create Motivation

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Keep a food diary. There are many studies that have shown that journaling while trying to lose weight increases the likelihood that you will reach your goals and keep the weight off in the long run. ^{[23] X Research Sources}

In your food diary, you should also write down how you feel, when you are frustrated, flustered, or what hinders your weight loss. This is also a great way to self-motivate. Writing down a few positive mantras to cheer yourself up or track your success can also help you stay consistent with your plan.
Buy a food diary, or download a journaling app, or find an online food diary website so you can check it regularly. If you don’t like it, you don’t need to log every day, you can even do it several times a week.
Take note of your meals, progress, measurements, and how you’re feeling throughout your weight loss journey.

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Find someone to support. To lose weight you need someone to support you, especially when you need to lose a lot of weight. Achieving the goal of losing 45 kg certainly takes a lot of time, and the process of losing weight will be a very long journey so it is very helpful to have someone by your side to encourage and cheer you up. ^{[24] X Trusted Source American Psychpogical Association Go to Source}

Find friends or family and talk about your weight loss goals. Ask your friends or family for encouragement and support until you reach your goals.
Alternatively, you can also find a live or online support group. Having someone to talk about how to lose weight and make the same effort to lose weight will give you extra motivation. ^{[25] X Trusted Source American Psychpogical Association Go to Source}

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Track your weight loss progress. The more pounds you lose, the more motivated you’ll be to keep working on your weight loss plan. But the only way to know if you’re making progress is to regularly monitor your body weight. ^{[26] X Trusted Source National Health Service (UK) Go to Source}

Weigh once or twice a week. Make sure to weigh yourself at the same time of week, and it’s best to weigh yourself in the morning when you haven’t eaten anything.
Remember that clothes and shoes are also relatively heavy. Therefore, for the most accurate results, you should wear nothing or only underwear when weighing. If you are wearing clothes, be sure to wear the same clothes when weighing for the most accurate measurements.
Measure body measurements. You can use a tape measure to measure your waist, thighs, arms, and neck. If you lose weight and exercise regularly, your body shape will also change.

Overcome Weight Loss

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List the reasons that hinder the weight loss process. It’s normal for your body to stop losing weight from time to time when you’re trying to lose a lot of weight because the more weight you lose, the more your body needs to readjust. Your weight status should not change at all for a few days or weeks. ^{[27] X Trusted Source Mayo Clinic Go to Source}

Monitor weight loss status. This is important because if you cannot continue to lose weight, you will need to reassess and change your diet, exercise program, and other lifestyle to make sure you can continue to lose weight. weigh.
If you still follow your diet and exercise program but your body stops losing weight, you should not stress. Trust yourself and continue with your plan. Remember, weight loss is normal and not surprising. Don’t give up or change to a new fad diet. Stick with your plan.

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Review your food diary. Keeping a food diary will not only help you stick to your weight loss program, but can also aid in weight loss, thanks to the food diary you can also re-evaluate your weight loss progress or uncover reasons that are hindering your progress. losing weight.

Watch for extra snacks or treats. While you may not be rewarding yourself or adding extra snacks every day, even a few times a week can slow or stop weight loss.
See portion record. Increasing portion sizes can also cause weight loss to stop.
Even if you lose weight, make sure you eat enough. Cutting too many calories or portions can also slow weight loss. A diet that is too low in calories and nutrients will not support the weight loss process well, and even have the opposite effect, hindering weight loss. ^{[28] X Trusted Source Mayo Clinic Go to Source}

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Change your habits. If your weight loss has reached a state of saturation, that is, the weight loss has stopped, try changing your workout routine by adding a few different exercises to help restart your weight loss process again.

Try different cardio programs like HIIT or circuit training to burn more calories. You can also increase or start building muscle to help boost your basal metabolism.

Advice

Get in the habit of brushing your teeth between meals. If your mouth feels fresh, you’ll be less tempted to eat something.
While exercise will aid in weight loss, exercise alone will not help with weight loss. Note, to lose weight, diet contributes 70%, and exercise contributes 30%.
Anyone on a diet will make mistakes at times, don’t give up because of that. Don’t give up on your goals just because of a day or a week of unhealthy eating. If you make a mistake, learn from it and go back to your healthy eating plan.
It may be more helpful to tell friends and family about your weight loss goals. That way, your friends and family can support and discourage eating unhealthy foods.
Whenever possible, cook at home. While eating out can be more fun, it’s rare to find a restaurant that offers healthy diet food. If you must eat out, you can cut calories from sauces and dips and avoid fried foods.
Control cravings by drinking plenty of water and some other sugar-free water between meals. Chewing gum can also help keep your mouth busy and make it feel like you’re hunting.

Steps