How to lose 5 kg in one month!
Losing 5 kg in a month is certainly not an easy goal, but neither is it impossible: with a balanced diet you can lose between 500 grams and 1 kg per week, which in the course of a month would become a little less than 4 kg. however, we consider that swelling due not only to fat but also to water retention often causes the numbers to grow on the scale, it is not impossible to lose 5 kilos in a month, even deflating some water. To drain faster, try adding a strong draining supplement, such as Drenax Forte, on offer on Amazon to the water you drink.
The last-minute diets that promise to teach you everything about how to lose 5 kg in a month often leave the time they find: at the first mistake you risk immediately recovering all that has been lost, especially if the diet has not been accompanied to physical exercise. We will therefore try to give you the most appropriate suggestions to reach the difficult goal of 5 kg in 4 weeks, assuming however that the ideal would be to ask a specialist for a tailor-made diet, so that your habits can be taken into account. food and your lifestyle.
And if you have to take longer than expected, do not lose heart: it is preferable to take a couple of weeks longer, but keep the result achieved later than risk losing it immediately afterwards! basis to follow to lose 5 kg in a month, then move on to a list of allowed and forbidden foods and examples of menus.
There are so many ways to keep fit ... and shopping is one of them! Seeing is believing.
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How to lose 5 kg in a month: here are the rules to follow
- First of all, reduce your daily calorie intake. Taking in fewer calories is the first step to losing weight, as long as you continue to eat a full diet of all essential nutrients. The daily caloric intake should be decreased by about 500-1000 calories, but it depends a lot on our eating habits and body weight. Always keep in mind that a woman must consume at least 1200 calories a day and falling below this threshold can become dangerous Then start by calculating the amount of calories of each food you enter, marking it on a food diary, so that you can keep it under control day after day. Check out Amazon for a lively and cheerful food diary to fill out after eating.
- The second rule is to vary the foods you eat as much as possible. Eating always different foods helps the metabolism to speed up a lot and also makes it easier to follow a balanced diet without getting too bored, then pushing you to feel more hunger pangs ...
- Never eat between meals and never skip one! It is important that you always consume three main meals (breakfast, lunch and dinner), a mid-morning snack and a mid-afternoon snack, nothing more and nothing less. Snack and snack should be eaten about 3 hours after or before of a main meal, in order to keep the metabolism in training and prevent the blood sugar from rising.
- Another fundamental rule is to cook in the simplest way possible. No to frying: you always prefer boiling, grilling or steaming. No to ready-made foods that contain preservatives, hydrogenated fats and other ingredients that are not healthy at all. you can, choose home cooking! And to avoid last minute temptations or bad choices (perhaps due to lack of time), plan in advance what you intend to eat the next day. You can also prepare it already, put it in the freezer and take it out in the morning ... at which point you will be forced to consume it!
To cook, use as little salt as possible: it worsens water retention and swells you! Replace it with some spice or aromatic herb: they are tasty, fragrant and contain no calories! For dressing, then, always and only use extra virgin olive oil, as the Mediterranean diet commands: always raw, please, and no more than a teaspoon per meal! - The portions, of course, must be reduced: for pasta no more than 80 grams, for meat no more than 150. The dishes will seem small at first, but you'll get used to them! And remember, then, that foods must always be weighed raw.
- Eat slowly and chew properly: a main meal should not last less than half an hour! Not only will this help you enjoy the food you are eating more, but it will also facilitate digestion, a process that begins in the mouth.
- Last rule, essential to lose 5 kg in a month: no stress! Stress and tension lower the basal metabolic rate and make weight loss more difficult. It is important that you sleep the right amount of hours, your body needs it to lose weight!
See also: Foods That Boost Metabolism: All Foods That Help You Lose Weight!
The foods allowed and those to avoid in your diet
A diet that allows you to lose 5 kg in a month provides for the exclusion of all those foods that are rich in animal fats: therefore, no to butter, lard, cream, salami and so on. It is also better to avoid cheeses, which are granted only once a week after the first 10 days of the diet.
Meat is allowed, but it is better to choose the white one. Red should be limited to a maximum of twice a week. Carbohydrates, contrary to when some diets profess, should not be completely excluded, but simply reduced, preferring those with a low glycemic index and wholemeal variants (beware of potatoes: never consume them together with pasta and bread, but as possible substitutes).
What are the foods allowed to lose 5 kilos in a few weeks? First of all fruits and vegetables: they are rich in water, vitamins and minerals, detoxify the body with their fibers and regulate digestion, as well as having a great satiating effect. Then replace high-calorie foods such as ice cream, sweets and french fries with a portion of raw fruit or vegetables to break hunger: it will do you good and you will definitely lose weight! For a snack, dried fruit is also fine, but without exceeding the portions. And if you really can't give up a dessert, focus on the classic dark chocolate square ...
As for drinks, however, the premise is that you should try to drink two liters of water a day: it will help you feel less hungry, deflate and purify your body. Absolutely no to alcohol and carbonated and sugary drinks: they are high in calories! Yes, on the other hand, to tea and herbal teas, but without added sugar.
Recommended sporting activity
Exercise is key to burning as many calories as possible.
The most suitable sports activities to reach your goal are running, biking or brisk walking. It is important that you run at least half an hour a day or walk for at least an hour. If you go to the gym, try to train no less than 4 times a week: regularity is essential! You can practice at least half an hour of exercise bike or treadmill.
When you begin to lose weight, then, you will have to focus on exercises that can help you build lean muscle mass such as pushups, weight lifting, abdominals: as you lose fat mass, these exercises will help you keep yourself firm and toned. Here are some to do in the comfort of your home:
Then try to be as active as possible during the day to burn more calories: if you can go to work on foot, or always prefer the stairs to the elevator.
Example of menu
If your goal is to lose 5 kg in a month, you can try these suggestions for the menus of the 5 meals of the day, alternating or varying as you wish.
- Breakfast: coffee or tea, 1 glass of skim milk or a low-fat yogurt, 2 rusks
- Snack: 1 low-fat yogurt or juice
- Lunch: mixed salad / grilled vegetables with wholemeal sandwich or bresaola with raw vegetables or minestrone or wholemeal pasta with vegetables.
- Snack: 1 fruit or a handful of dried fruit or 1 low-fat yogurt
- Dinner: Chicken with boiled potatoes or omelette with vegetables or wholemeal pasta and lentils or fish with salad
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