According to Rudy Mawer, a professional nutritionist, the following plan has been proved to be effective by many people's personal experiments. It will make you look like you have been on a diet for three or four weeks after one week.

Nutritionists also said that this scheme is not suitable for long-term use, but it can give you a good start in your weight loss journey and let you continue to move forward on the road of keeping healthy and slim.

It is possible to lose 4.5 kilograms a week, but not all of them are fat. The amount of calories you need to burn every kilogram you lose is so considerable that it is impossible to burn 4.5 kilograms of fat in a week. But even if the 4.5 kilograms you lost are not all fat, your appearance still looks much slimmer than before.

The following week-long slimming plan can not only burn fat, but also help the body eliminate excess water. This slimming plan can reduce insulin in the body, and then promote the kidney to discharge excess sodium, so it can achieve the purpose of eliminating edema.

In addition to fat and water, this slimming plan can also help you get rid of waste in your intestines.

If you want to lose 4.5 kilograms a week, you should observe the following seven points:

Eat less carbohydrates and eat more refined foods. protein can lose several kilograms in a few days by following a low-sugar (low-carbohydrate) diet. Many studies show that low-sugar diet is not only an efficient way to lose weight, but also very beneficial to health. Reducing sugar intake in a short period of time can not only help the body eliminate excess water, but also eliminate flatulence. This is why when many people weigh themselves the next morning after starting a low-sugar diet, they can immediately see the value on the weighing scale drop. Eating more protein can not only reduce appetite, but also increase satiety. During this week, we should greatly reduce the intake of sugar and carbohydrates (such as starch) and eat more low-sugar vegetables, eggs, lean meat and fish. Eating only natural food and refusing to eat processed junk food is very helpful to lose weight. Natural food can bring greater satisfaction, and it is easy to achieve the goal of "not hungry but reducing calorie intake". During this week, you should take natural and unprocessed food as the main source of your diet. One of the most important principles of reducing calorie intake to lose weight is to reduce calorie intake. If you consume more calories than you do, you can't lose weight. Here are some tips to reduce calorie intake: count the calories you eat; use calorie counting tools to record and track your diet. Medical research has confirmed that keeping a diary can help you lose weight twice. Eat only dinner: avoid snacks and eat nothing after dinner: eat a lot of vegetables: fill your plate with vegetables and limit the intake of starch and oil. Choose lean meat: Choose protein sources with less fat, such as chicken (excluding chicken skin) and fish. Do not drink sugary drinks: only drink water, zero-calorie drinks, tea or coffee. If you want to drink protein's drink, you must include it in your dinner. The research of weight training and high-intensity interval training (HIIT) shows that the efficiency of 5- 10 minute HIIT is five times that of general exercise, and it is suggested to implement HIIT 3-4 times a week. Resistance training (such as weightlifting) is not only similar to the effect achieved by general aerobic exercise, but also can maintain muscle quality and strength. Stay active when you are not exercising. Research shows that the amount of activity you do in your non-exercise time all day has a key impact on losing weight. Simple changes in living habits, such as walking or cycling to work, climbing stairs, walking, standing more, or cleaning the house. , is of great help to the burning of heat. Regular fasting research shows that regular fasting has combustion-supporting fat. Regular fasting can help you reduce your calorie intake, because the time you can eat is shortened. There are many ways to fast, such as 16 hours fast, 8 hours eat, or 20 hours fast, 4 hours eat. If you combine exercise with fasting plan, you should avoid arranging exercise time on an empty stomach. Eliminate edema intake of dandelion extract: dandelion extract has diuretic effect and helps to eliminate edema. Drink coffee: Studies have shown that caffeine not only helps to burn fat, but also helps the body to eliminate excess water. Don't eat food that the body can't tolerate: according to your own physique, avoid eating things that the body can't easily absorb and digest, such as lactose and gluten. Warm reminder: You must consult a doctor before taking any health food or nutritional supplements. Share this method with friends and family!