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Ade Rai is an Indonesian bodybuilder who is quite active on his social media. Not only sharing activities while exercising, Ade Rai also often shares various tips for dieting, Mother.
After going viral after sharing tips on intermittent fasting, Ade Rai recently returned to stealing public attention through his content on Instagram. This time, he shares some quick steps to lose weight in a week.
Cutting carbs, eating more protein, lifting weights and getting more sleep are all actions that can promote long-term weight loss.
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Focusing on long-term health and habits you can sustain over time will help improve your health and more likely result in lasting weight loss.
So, for those of you who want to lose weight quickly within a week, maybe you can follow some of Ade Rai’s weight loss steps.
1. Fasting
Ade Rai said that fasting is the first step you can take to lose weight within a week.
“For step one, for friends, the easiest, cheapest, easiest, most natural, and healthiest way is simply to reduce our eating window, namely fasting. It’s up to friends, 12 hours minimum (fasting),” said Ade Rai, quoted from the Instagram page @jpsmartfitness, Wednesday (23/8/2023).
2. Control carbohydrates
Ade Rai reminded that excessive carbohydrates are one of the biggest factors in weight gain. Therefore, Mother needs to pay close attention to carbohydrate intake.
“Carb control, remember once again, this is one of the biggest contributions,” he said.
3. Avoid reducing protein
“Third, don’t lack protein,” Ade Rai suggested.
Eating the recommended amount of protein is very important to help maintain muscle mass while losing weight. A diet with sufficient protein can also reduce the urge to snack by helping you feel full.
4. Choose natural fats
“Remember once again, choose natural fat mostly actually come from protein,” he said.
Natural or healthy fats like olive oil, avocado, nuts, and seeds are great choices for keeping your diet in check.
5. Sports
“Remember all my friends, that is exercising before breaking the fast, you can do cardio activities, you can also do weight training. In essence, when our stomach is empty, when we do sports activities, the body will make a physiological adaptation by becoming an alternative source of energy, namely from fat, “explained Ade Rai.
The combination of aerobic exercise and weights is good for your health. Although each type of exercise is good, when combined it will be even better in helping you lose weight.
So, those are some steps to lose weight in a week like Ade Rai, which you might be able to follow. Hopefully useful, yes, Mother.
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Also, watch the video of the right time to drink lemon water below, Mother.
(asa)
