A more realistic and healthy weight loss goal is to aim to lose 0.5 to 1 kg per week. This can be achieved by making sustainable changes to your diet and lifestyle, such as:
Reducing your calorie intake: To lose weight, you need to create a calorie deficit by consuming fewer calories than you burn. Aim to reduce your calorie intake by 500 to 1000 calories per day, which can be achieved by cutting down on high-calorie foods and increasing your intake of fruits, vegetables, lean protein, and whole grains.
Increasing your physical activity: Exercise is an important component of weight loss, as it helps you burn calories and build muscle. Aim to engage in at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week.
Drinking plenty of water: Drinking enough water can help you feel full and reduce your appetite. Aim to drink at least 8-10 glasses of water per day.
Getting enough sleep: Sleep is important for weight loss, as it helps regulate your hormones and metabolism. Aim to get at least 7-8 hours of sleep per night.
Reducing your intake of processed and high-sugar foods: Processed foods and foods high in sugar can contribute to weight gain and should be consumed in moderation.
Remember that sustainable weight loss is a gradual process that requires patience and consistency. Aim to make small, manageable changes to your diet and lifestyle that you can maintain in the long term, rather than trying to achieve rapid weight loss in a short period of time.
