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Diet to lose weight 15 kg in a week

Diet to lose weight 15 kg in a week

Is there a diet to lose weight 15 kilos in a week?

 The Centers for Disease Control and Prevention (CDC) recommends that a safe and healthy weight loss range from approximately one pound to one kilogram per week, and although some people may initially be able to lose significant amounts of weight, this may not be the case. Everyone can, in the case of striving to lose a larger amount in one week, this should be done under the supervision of a doctor, and it should be noted that losing a large amount of weight during this short period does not do this. They are long lasting, and it is also worth noting some of the risks that may accompany rapid weight loss; Such as dehydration, headaches, fatigue, increased risk of gallstones, and menstrual irregularities, and the risk of developing these risks increases the more time you take to follow highly restrictive or low-calorie diets to lose weight quickly since the average weight can be lost Safely per week about one kilogram; Losing 10 kilograms takes 10 weeks, losing 15 kilograms takes 15 weeks, and although this may seem slow, it often contributes to maintaining the weight loss for a longer time; Since losing a significant amount of weight requires an exceptional and significant effort in performing exercises and adhering to diets; Which makes continuing to make that effort and adopting it as a permanent lifestyle change is unhealthy, potentially difficult and impractical. 

Is there a diet to lose weight 15 kilos in a week?

Steps to reach a suitable diet to lose weight

 The appropriate weight can be reached by following several steps, and adhering to some tips, including the following:

Dietitian visit:

 Trying to adhere to the nutrition advice published on TV or newspapers may be difficult when you want to lose weight in a healthy way, so visiting a nutritionist is the best way to help develop a safe and realistic diet that can be adhered to until the desired weight is reached, and the nutritionist Helps people understand their nutritional status and learn how different food choices affect them, and develop a nutritional plan that contains the nutrients needed to manage the condition of these people, and it should be noted that a nutritionist helps guide and motivate people by using new strategies to help plan meals and eat consciously Complete knowledge of how to buy food properly, in addition to how to prepare meals in an appropriate, healthy and simple way.

Ensure that there are no diseases or health conditions that hinder weight loss:

 Having some diseases or health conditions, or even a lack of some vitamins, may impede the process of losing weight; Therefore, it is necessary to make sure that these health problems are resolved before starting a weight loss plan, and among these cases, we mention the following:

  1. Hypothyroidism: Hypothyroidism may lead to weight gain. However, this increase in fact is due to the accumulation of water and salts in the body of the injured person.
  2. Polycystic ovary syndrome: having this syndrome makes it easier for women to gain weight, and the more weight you gain, the more symptoms of this syndrome also increase.
  3. Insulin resistance: An increase in insulin levels in the body is one of the reasons for gaining weight, and it occurs due to the use of diabetes medications or due to the body's resistance to insulin, and this problem can be managed by changing the diet and lifestyle followed.
  4. Deficiency of some vitamins and minerals: An imbalance in the levels of some vitamins and minerals in the body may make it easier for the body to gain excess weight, so it is recommended to make sure that there is no deficiency in them if you are facing difficulty in losing weight, and these vitamins and minerals include:

  • Iron: Iron is one of the most important minerals whose loss can affect weight, as it plays an important role in a number of body functions that contribute to the process of burning fat; It helps extract energy from the nutrients ingested, and transports oxygen to all cells and muscles of the body.
  • Vitamin D: Although the role of this vitamin in weight loss is still not completely clear, some researchers have noticed lower levels in the blood of people who suffer from obesity, as shown by one study published in The American Journal of Clinical Nutrition in 2011 A significant reduction in abdominal fat in overweight or obese adults when taking calcium and vitamin D supplements compared to those who did not take any supplements.

Find the main problem causing weight gain:

The first and most important step for losing weight is knowing the reason that may hinder this path, as the nutritional and health status varies from person to person; Therefore, the method used to lose weight also differs, so it is recommended to observe behaviors that can lead to weight gain rather than losing it and avoiding it; Among these behaviors, we mention the following: Excessive consumption of foods and drinks that contain solid fats, added sugars, and refined grains. Excessive eating of fast food outside the home. Eat large portions of meals. Reduce the number of meals eaten, or skip some meals. Rely throughout the day on high-calorie snacks. Excessive consumption of soft drinks, high-calorie coffee drinks, and juices. Overeating for psychological or emotional reasons. Eating while watching TV or using mobile devices.

Set reasonable goals for weight loss:

Some may not fully know how to set logical goals to achieve the required weight loss, so, as mentioned previously, losing approximately 0.5 to 1 kilogram of weight within one week is a smart and logical goal that can be achieved for a long time, by following a low-calorie diet Calories and regular exercise to burn 500 to 1000 calories per day, and depending on the person’s weight, a loss of 5% of the current weight can be a logical goal as well, even if initially, as losing 4 kilograms of weight 82 A kilogram may help reduce the risk of heart disease, type 2 diabetes and many other chronic health problems.

 Changing the way you think about losing weight:

Some believe that a commitment to eating healthy foods and exercising for a temporary period is a correct way to lose weight, but losing weight for a long time requires making these practices a way of life, and to change the lifestyle, you must first evaluate the person's daily diet and routine and identify the problems that he may face on the way Weight loss and how to deal with it; and then trying to gradually change the incorrect eating habits; As the lifestyle change will not happen completely in one day, so you must keep trying and not give up despite the setbacks that may occur.

Changing the way you think about losing weight:

Follow a proper diet:

When talking about the appropriate dietary pattern for losing weight, this includes reducing the number of calories eaten, but it never means ignoring the taste of food, or the ease of preparation.

An overview of the diet

Overweight or obesity is defined as the accumulation of excess or abnormal fat, which can negatively affect the health of the body; The World Health Organization indicates that an unhealthy diet, in addition to a lack of physical activity, is one of the main causes of obesity, which is currently considered one of the main risks to human health around the world, while dieting is a healthy diet that helps protect the body. of all forms of malnutrition, which is the basis of the health and development of the body, and also contributes to reducing the risk of noncommunicable diseases; Such as cardiovascular diseases, diabetes, some types of cancer, and other problems related to obesity, and it is worth noting that losing weight in a healthy manner is not limited to following a diet program for a certain period, but rather depends on practicing a healthy lifestyle on an ongoing basis, and this includes a change in the daily habits associated with eating and physical activity, and to determine whether a person is obese or overweight; A simple index can be used to classify adults' weights in relation to their heights. It is called the Body mass index. It is commonly used by dividing body weight in kilograms by the square of height in metres, and based on the definition of the World Health Organization; A person is considered overweight if the resulting value, or what is known as his body mass index, is equal to 25 kilograms per square meter or more, and a person is classified as obese if the index is equal to 30 kilograms per square meter or more.

An overview of the diet

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