TEMPO.CO, Jakarta - Tips for rapid and healthy weight loss often highlight various strategies, from unique metabolic boosts to disciplined eating and exercise. Dr. William Li, a Harvard University-educated physician, scientist, and author, told the Hindustan Times that drinking cold water can contribute to weight loss by slightly increasing calorie burning during digestion. The body's metabolism warms the water by burning fat until it reaches body temperature.
"Cold water, in the core of your stomach, the core temperature, triggers your brown fat. 'Oh, it is cold, I must be hibernating. Let's go ahead fire up that brown fat'. So, you will start to burn down some extra body fat just by drinking cold water," he said on The Mel Robbins podcast, as reported by Antara on Thursday, June 26, 2025.
Firlianita Ahdiyanti, a nutritionist from the Nutrition Services Unit of Dr. Cipto Mangunkusumo National General Hospital in Jakarta, reminded overweight individuals to be careful not to develop obesity. She stressed that obesity is a metabolic disorder that requires intervention and cannot be left untreated.
Firlianita also offered tips for losing 0.5-1 kg in one week through diet and regular physical activity. According to her, consistent, measured physical activity, 3-5 times a week for a minimum of 150 minutes per week (such as walking or brisk walking), can help achieve this weight loss.
Furthermore, regarding food intake, reducing 500 calories per day (equivalent to two ladles of rice with one piece of chicken and one glass of coffee with milk) and cutting down on foods high in sugar, fat, and salt can also help.
The Ministry of Health recommends that individuals consume a maximum of four tablespoons of sugar, one teaspoon of salt, and five tablespoons of oil (or 67 grams of fat) per day.
"Reduce 500 calories if, for example, your weight loss target is 4 kg. So, the target should be to lose around 1 kg in one week. This requires regular exercise 3-5 times a week for 150 minutes per week. This means each exercise session should be at least 40-45 minutes," said Firlianita.
Here are additional expert tips for rapid and healthy weight loss, as quoted from the Siloam Hospital website:
1. Measure Your Body Mass Index (BMI)
The first step in a healthy weight loss program is measuring your Body Mass Index (BMI). This provides information about your weight and nutritional status, whether you are at your ideal weight, underweight, or overweight. Your BMI serves as a reference for creating a suitable diet plan to achieve your ideal weight.
2. Eat Moderately
One easy weight loss tip is to eat moderately. This helps maintain a balanced metabolism by managing portion sizes according to your recommended daily calorie intake and activity level, ensuring stable energy throughout the day.
3. Don't Skip Breakfast
A safe diet begins with a balanced, nutritious breakfast to ensure you have enough energy for your daily activities. A menu rich in protein and complex carbohydrates, such as whole wheat bread, eggs, and brown rice, can be a great way to support weight loss. The ideal breakfast portion size is 1/4 carbohydrates, 1/4 protein (side dish), and 1/2 fruits and vegetables.
4. Make a Habit of Drinking Water Regularly
It's important to remember that 60 percent of the human body is made up of water, so it is crucial to stay hydrated for all bodily functions. In addition to maintaining fluid balance, adequate water intake positively impacts the fat-burning process, as also stated by Dr. William Li.
5. Increase Fiber Consumption
Increasing fiber consumption can aid a weight loss diet. Fiber helps with better nutrient absorption and slows down the digestive process, preventing your stomach from emptying too quickly. Recommended fiber sources include fruits, vegetables, whole-grain cereals, seeds, and nuts.
6. Avoid Stress Eating
People often feel frustrated when weight loss results don't meet their expectations. Therefore, avoid stress-eating habits to ensure a successful weight loss program. By choosing a suitable diet throughout the program, the weight loss process won't feel like a burden, helping you avoid frustration or stress.
7. Exercise Regularly
Managing your diet alone is not enough to achieve your ideal weight. Regular exercise can effectively boost your metabolism. Even light physical activity, like walking for 30 minutes daily, is beneficial. Aim for regular, measured physical activity 3-5 times a week for a minimum of 150 minutes per week.
8. Manage Your Sleep Schedule Properly
One factor that can trigger weight gain is not getting enough quality sleep. Good quality sleep can regulate a person's appetite by controlling the neurotransmitters (brain messengers) called ghrelin and leptin, which signal calorie intake. This can reduce or even eliminate the urge to eat at night.
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