It is possible to lose 5 kg per month if you limit the number of calories you eat each day and start exercising more. If you want to lose 5 kg per month, you should lose about 1.3 kg every week. Before you start losing weight, talk to your doctor to make sure you are healthy enough to start losing weight and exercising.
Set a goal
Understand how weight loss works. If you want to lose weight, you have to burn more calories every day than you eat. You can limit the number of calories you take in your diet and increase the number of calories you burn through exercise.
0.5 kg of your weight contains about 3500 calories. So if you want to lose 1.3 kg every week, you will have to eat 10,500 calories less each week, which is about 1,500 calories each day.
Find out how many calories you really eat each day. If you want to set a plan to limit the number of calories you eat each day, it’s a good idea to calculate how many calories you currently eat each day.
You may feel like you only eat 2,000 calories a day, but it’s actually 2,200. If you want to lose weight as quickly as possible, it’s important to keep track of how many calories you need to reduce your daily intake.
You can calculate your daily calorie intake by eating as you normally would and taking notes. You will also need to write down the amount of food you eat. For example: half a cup of salted peanuts, or 400 ml of whole milk latte. Then you can calculate the number of calories using an internet calculator.
Use a web and BMI calculator. There are fitness sites that will advise you, recommend a diet and read about how to properly calculate body weight based on height and body composition.
Enter your measurements and weight target in the calculator. Go down the BMI and weight tables until you reach the “Calories”. This table will tell you how many calories you should eat per day to get to your dream weight in a healthy way.
If you are overweight, try to reduce the number of calories each day to 1000-1200, which is the minimum number of calories you need to maintain energy. You can then burn off the rest of the calories by exercising.
This calculator is set up so that thanks to healthy weight loss, you will not lose more than a kilo per week.
Don’t miss breakfast. This food will start your metabolism. If you skip breakfast, send an impulse to your body to store calories, rather than burn them during the day.
Adapt your weight loss plan to your situation. Everyone is different, so there is no one-size-fits-all plan. It is important to know how many calories you eat on average each day so that you can come up with a realistic and safe weight loss plan. For example:
If you are severely overweight and eat more than 3,000 calories a day, it should be easy for you to limit your calorie intake by 1,500.
If you only eat 2,000 calories a day, it will not be easy to reduce your intake by 1,500 without feeling tired and without energy.
If this is the case for you, reduce your caloric intake to about 1,200 to 1,050 calories a day, as this is the minimum value you need daily. Focus on exercise rather than skipping meals.
Keep a diary. You should write down everything you eat every day.
Don’t forget to write down everything you eat every day – don’t miss the secretly eaten square of chocolate or a little extra nuts. If you do not have an overview of how much you eat, you will not be able to follow the principles of weight loss.
As you write it all down, you will feel responsible for how much you eat each day. Studies have shown that people who write down everything they eat have less appetite for eating unhealthy things.
In addition to writing down everything you eat, you should also write down how you felt when you ate. Were you upset? Tired? Bored? Write down all your feelings to realize what behaviors and thoughts arouse your appetite.
Consider once a week. It is important to keep track of your progress. You should weigh yourself once a week.
You should not weigh every day because your weight fluctuates and it is possible that one day you will weigh more than the previous day, even if you do not actually gain anything. This could discourage you from losing weight.
Weigh yourself on the same day each week and always do it in the morning before breakfast, because you weigh the least at this time.
It is good if someone checks you during weighing. It will give you the motivation to work harder, because you will know that if you do not reach your goal, you will be responsible for it in front of another person.
Adjust your diet
Eat three meals a day. One of the most common mistakes people make is skipping meals to save calories. However, you should not do this for several reasons:
If you skip meals, you will be constantly hungry and you will risk overeating later or giving up your diet altogether.
When you skip meals, you will still be tired and exhausted, which will affect your productivity, increase your stress and take away your motivation to exercise.
It is important to eat regularly during the day so that you always have the same blood sugar level and are not exhausted. It is especially important not to miss breakfast (which people most often miss), because breakfast will start your metabolism and prepare your body for the coming day.
If you want to keep your limit of 1,200 calories a day, you should eat about 400 calories with each meal. In terms of quantity, you should have a big breakfast, a medium lunch and a small dinner – even this small change will help you lose weight.
Eat vegetables and protein. You should stick to protein (chicken, turkey, fish and pork) and vegetables (broccoli, spinach, cabbage, asparagus and lettuce) as much as possible.
Don’t eat simple carbohydrates (bread, pasta, or white rice) because these foods boost your appetite.
According to weight loss experts, you can use vegetables and proteins to lose up to 1.5 kg per week with each meal.
Stop drinking calorie drinks. Avoid all sweet drinks such as juices, lemonades, etc. and drink only clean water. You may not realize it, but sweet drinks give you 250 unnecessary calories every day.
If you are bored with water, drink unsweetened iced tea or lemon water. Herbal teas are the best, but you can also drink black tea. Avoid coffee with milk, cappuccino and other similar drinks, which also contain a lot of calories.
You should also limit the amount of alcohol you drink. Each glass of red wine contains 150 calories. In addition, drinking reduces barriers, so you can easily get drunk with a bag of potato chips, which you have successfully avoided all week.
Instead of eliminating food from the diet, replace it. You don’t have to starve, you just have to learn to eat healthier.
Instead of ordinary potatoes, eat sweet potatoes, which have more fiber and vitamins. Eat chicken or fish instead of ground beef. Instead of rice and pasta, have some legumes.
Give some fruit instead of cake or dessert. The fruit contains natural sugars that will satisfy your sweet tooth, but you will not gain from it.
Take advantage of weight loss tricks. There are several tricks to help you limit the amount of food you consume:
Drink a glass of water before each meal. When you feel hungry, sometimes you’re really just thirsty. If you have a glass of water before each meal, you will not be so hungry and you will supply the body with the necessary fluids.
Eat from smaller plates. When you eat from smaller plates, you will feel that you have a much larger portion than if you ate from ordinary large plates.
Put everything you intend to eat on a smaller plate or bowl. When you eat food straight from the package, you can easily wish for it, because you will not have an overview of how much you ate.
Do not eat anything after 6 p.m. If you eat dinner late or snack before bed, you will not lose weight because your metabolism will slow down in the evening. Have an early dinner and eat nothing after 18:00 (or at least 4 hours before bedtime). Thanks to this, you will be able to lose weight.
Start exercising every day. The most important thing is to change your diet, but exercise is also very important for weight loss.
Because you are trying to lose quite a few pounds in a short time, you will not be able to reduce your calorie intake just by eating healthier. You will need to burn the rest of the calories by exercising.
The number of extra calories you need to burn each day varies depending on how many calories you want to reduce your daily intake. If you eat instead of 2200 calories now 1200, you should burn about 500 calories every day.
The number of calories you exercise depends on your weight and metabolism. On average, a person burns about 730 calories per hour of fast running.
Do aerobic exercise at least four times a week. Aerobic exercise is best for weight loss because it burns fat and speeds up your heart rate.
If you want to lose 5 kg per month, you will need to do at least 30 minutes of aerobic exercise each day.
“Medium load” is something different for everyone – you should sweat during the first few minutes of exercise and ideally you should sweat all the time.
You can run, walk, or swim, row, or ride a bike.
For example, you can burn calories with an hour of dancing or an afternoon game with a flying saucer on the beach and still have fun.
Try interval training. Interval training is an intensive exercise technique in which you alternate shorter intervals of intense exercise with longer intervals of slower exercise. This will burn more calories than regular exercise.
For example, you can sprint for a minute, then run slowly for two minutes and then sprint for another minute. You will burn so many more calories than if you ran the same speed all the time.
You can use the intervals for each aerobic exercise.
Strengthen. Strength training is not as effective for burning calories, but if you want to lose weight, you should pay attention to it.
By strengthening, you will have more muscle and speed up your metabolism, so you will burn more calories naturally and at rest. By strengthening, you also shape the body and look slimmer, even if your weight does not change.
Strength training exercises such as squats, lunges and deadlifts are suitable for both men and women. If you do not know these exercises, go to the gym and book a lesson with a trainer who will teach you everything and make sure that you exercise safely.
You should work out two or three times a week. You will take a break from aerobic exercise and still work to lose weight.
Exercise early in the morning. The later you practice, the less you will want to do. You may find it great to go to the gym after work, but you will probably feel tired and hungry and not want to work out so late.
It is best to exercise in the morning when you have a lot of energy and motivation. You will have it behind you and you will enjoy endorphins throughout the day, which will be released into your blood during exercise.
If you are not a morning bird, try exercising around lunch. You clear your head and return to work full of energy.
Start living more actively. In addition to exercise, you should try to burn calories in other ways. For example, try these tips:
Use stairs instead of a lift. Park further from your destination and take a walk. Instead, drive to work by bike.
These small changes will help you burn a lot of extra calories every week.