10 Safe Ways to Lose Weight Quickly

The basic principle of losing weight quickly is to adopt a healthy lifestyle. Consistently following healthy habits can help you achieve your ideal weight and a healthy body.

Gradual weight loss is actually the best way to reach an ideal weight. Rapid weight loss can cause the body to lose muscle, bone mass, and water, rather than fat.

However, there are safe ways to lose weight quickly. Make sure the weight loss is not too drastic, about 0.5–1 kg per week.

Ways to Lose Weight Quickly

Adopting a healthy lifestyle is the key to successful weight loss. Here are some methods you can apply:

1. Calorie Deficit Diet Weight loss can be achieved by reducing calorie intake. For example, if your daily calorie requirement is 2,000 calories, reduce it to 1,500 calories per day. Cut down on white rice portions, stop snacking, and avoid foods high in sugar and fat like fried foods, cakes, bubble tea, and ice cream.
2. Consume More Protein Protein-rich foods can boost metabolism and suppress appetite. Good sources of protein include fish, eggs, tempeh, tofu, nuts, and lean chicken or beef.
3. Eat Small but Frequent Meals Change your eating pattern from 2-3 times a day to 5-6 times with smaller portions. Use smaller plates when eating and eat slowly, stopping before you feel full.
4. Consume More Vegetables and Fruits Vegetables and fruits are rich in fiber and low in carbohydrates. Eating vegetables and fruits like broccoli, spinach, tomatoes, lettuce, cucumbers, green beans, carrots, melons, and raspberries can help you feel full longer.
5. Stay Hydrated Drink more water to prevent dehydration and help control your portion sizes. Avoid sugary drinks that are high in calories.
6. Reduce Intake of Refined Carbohydrates Refined carbohydrates like white bread, pizza, pasta, and cakes can cause blood sugar spikes and hunger pangs. Replace them with complex carbohydrates like whole grains, fruits, vegetables, and nuts.
7. Consume Healthy Fats Healthy fats can keep you feeling full longer. Sources of healthy fats include fish, nuts, eggs, seeds, corn oil, and olive oil.
8. Intermittent Fasting Intermittent fasting can increase fat burning. Some methods you can try include:
   • 16/8 Method: Fast for 16 hours and eat within an 8-hour window.
   • Eat-Stop-Eat: Fast for 24 hours once or twice a week.
   • 5:2 Method: Eat normally for 5 days and consume 500-600 calories on the other 2 days.

   Consult a doctor before trying intermittent fasting, especially if you have medical conditions like diabetes.

9. Regular Exercise Exercise burns excess calories and is essential for weight loss. Engage in cardio, strength training, or flexibility exercises for at least 30 minutes per day or 150 minutes per week.
10. Medical Treatment If the above methods do not work, consider medical treatments such as liposuction or bariatric surgery. These are usually for severe obesity cases and carry their own risks.

Conclusion

The methods above can help you lose weight quickly and healthily. Gradual weight loss is better than drastic weight loss. If results are not significant, consult a doctor for more effective solutions.