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How to Achieve a Healthy and Sustainable Weight Loss of 0.5 kg per Week

Many people want to lose weight, but it is not easy to do it and keep it off. There are many things that can make weight loss hard, such as what you eat, how much you move, your genes, your body type, your hormones, and your habits. But the main idea of weight loss is to use up more calories than you take in.

One way to find out how many calories you need every day is to use a math formula that uses your age, gender, height, weight, and how active you are. For example, a 30-year-old woman who is 165 cm tall, weighs 70 kg, and does some exercise would need about 2,000 calories every day to stay the same weight. You can use our [calorie calculator] to find out your own calorie needs.

To lose 0.5 kg every week, you would need to use up 500 calories more than you take in every day, which you can do by eating less, moving more, or both. For example, you could eat 250 calories less and burn 250 calories more by exercising. But you should not eat less than 1,200 calories every day for women and 1,500 calories every day for men, because this can be bad for your health and body.

To eat less, you should eat a healthy diet that has a lot of fruits, vegetables, whole grains, low-fat protein, and good fats. You should also eat less of added sugars, white carbs, bad fats, and junk foods. Some tips to help you eat less are:

  • Drink water before and between meals to keep hydrated and full.
  • Use smaller plates and bowls to eat less.
  • Eat slowly and carefully, and stop when you are full, not overfull.
  • Do not watch TV or use your phone when you eat.
  • Plan your meals and snacks before, and do not skip meals or overeat later.
  • Pick healthy snacks, such as nuts, fruits, yogurt, or hummus, instead of chips, cookies, or candy.
  • Drink less alcohol, because alcohol has no nutrition and can make you lose control and willpower.

To move more, you should do at least 150 minutes of medium exercise every week, or 75 minutes of hard exercise every week, or both. Medium exercise means that your heart and breathing are a bit faster, but you can still talk. Examples are fast walking, biking, swimming, or dancing. Hard exercise means that your heart and breathing are a lot faster, and you can only say a few words. Examples are running, skipping rope, HIIT, or martial arts.

You should also do some exercises that make your muscles stronger at least twice a week, because this can help you burn more calories than fat. You can use your own body weight, dumbbells, resistance bands, or machines to do exercises that work on your main muscles, such as your chest, back, arms, legs, and belly. Some tips to help you exercise more are:

  • Pick an activity that you like and that fits your fitness level and time.
  • Make realistic and clear goals, and keep track of your progress and success.
  • Find a friend or join a group to exercise with to keep you excited and responsible.
  • Warm up before and cool down after each time to avoid hurting yourself and feeling sore.
  • Change your routine and level to avoid getting bored and stuck.
  • Pay attention to your body and rest when you need to, and do not do too much or too little.

Losing weight is not fast or easy, but it is possible and good for you. By following a healthy and lasting weight loss plan, you can reach your goal of losing 0.5 kg every week, and make your overall health and well-being better. Remember, weight loss is not only about the number on the scale, but also about how you feel and work. So, be patient, consistent, and positive, and enjoy your small wins along the way. You can do it!

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