How to lose 5 kg in a month? The answer is theoretically simple. All you need is a balanced diet and physical activity. Some people even wonder if it is possible to lose 10 kg in a week. Well, yes, but we would have to follow a restrictive diet, and this may have a negative impact on our body. It is worth remembering that for the reduction to be healthy and bring the desired results, we cannot lose more than 1 kg per week. Progress should be checked no more often than once a week, preferably in the morning, on an empty stomach, just before the morning toilet.
Let’s forget about miracle diets (elimination diets, based on several ingredients, excluding certain product groups), which are responsible for vitamin and mineral deficiencies, the yo-yo effect, slowing down the metabolic rate, and metabolic dysregulation. The sooner you lose excess weight, the easier it will be to gain weight later. Let’s remember to prepare the body for a diet and healthy weight loss. Choosing the right moment to start losing weight is half the success. Thanks to a properly selected diet and physical activity, you will feel a surge of energy, more zest for life and a sense of lightness.
Balanced diet. Don’t treat the diet as a punishment
An optimal diet, i.e. a balanced diet, is one that ensures that the body is provided with the appropriate amount of nutrients. If we assume that we want to lose weight, we must eat healthily and variedly, and above all, regularly. We should eat five meals during the day, every 3-4 hours. Try not to snack between meals. If this is a problem, try changing your eating plan to a more filling one – increase the amount of protein and fiber. Eating smaller and more often means that our digestive system is not burdened and the meals burn a bit faster and easier. Regularly consumed food protects the body against drops in blood sugar and also has a positive effect on brain function.
- Your diet must include products that support weight loss:
- Fresh vegetables and fruits,
- full-value dairy products without added sugar (e.g. cottage cheese),
- eggs,
- fish,
- coarse-grained groats and natural oatmeal,
- herbal infusions for better digestion, e.g. mint and lemon balm.
It is extremely important to drink water in the amount of about 1.5 – 2 liters a day. Choose spring water that drives metabolism, cleanses the body, smoothes the skin and improves the condition of our complexion. You can drink it with a mint leaf or squeezed lemon.
Reduce calories and avoid carbohydrates
It is worth knowing how many calories we consume per day. The recommended daily caloric intake for a woman is 1,800-2,400. In turn, men who lead an active lifestyle need up to 2,200-3,200 kcal per day. Remember that this number depends on many factors and should also be calculated by a dietitian. When dieting, we assume that we will be in a caloric deficit, but we must remember not to disturb the functioning of the body. It is safest to reduce the dose by about 500 kcal per day. For a slimming diet to bring the desired effect, we must consume fewer calories than our energy needs require.
From our daily menu we should eliminate:
- ready-made meals with added sugar, preservatives and flavor enhancers
- sweets and confectionery,
- excess alcohol,
- sweet carbonated drinks, energy drinks, as well as nectars and fruit drinks,
- fatty meats and delicatessen products,
- white flour products,
- processed products,
- fast-food.
The most important thing is to properly adjust the diet to our individual needs. An appropriate nutritional plan may be necessary. It is worth consulting with a dietitian who will adapt the menu to our individual needs, health condition, food allergies and specific sports goal.
Source: Gazeta
Bruce is a talented author and journalist with a passion for entertainment . He currently works as a writer at the 247 News Agency, where he has established himself as a respected voice in the industry.
