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Losing weight can be a challenging journey, but with the right strategies and determination, it is possible to achieve your goals. Whether you want to shed a few pounds for health reasons or simply to improve your self-confidence, the idea of losing 5 kg in a month might seem daunting. However, with a balanced approach that combines healthy eating, regular exercise, and lifestyle modifications, you can reach your desired weight loss target. In this guide, we will explore various effective methods and tips on how to lose 5 kg in a month safely and sustainably. So, let’s embark on this transformative journey together and discover the path to a healthier, fitter you.
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 27 people, some of whom are anonymous, have edited and improved the article over time.
This article has been viewed 47,064 times.
For long-term weight loss, experts recommend losing no more than 0.5-1 kg per week. However, if you are trying to start losing weight or want to get in shape for an upcoming party or holiday, you can still lose 5 kg in a month. The following article will guide you.
Steps
What to do
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- If you consume 1000-1200 calories per day and do aerobic exercise for an hour, you can lose 1.5-2.5 kg within 1 week. [2] XResearch Source
- Regardless of your weight, you should not eat less than 1200 calories per day for more than 1 week.
- Practice reading food labels and use an online calorie calculator to determine how many calories are in the foods you eat. This includes calories in salad dressings, cooking sauces, beverages, and olive oil.
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- Make a salad or stir-fry with broccoli, lettuce, green beans, asparagus, Brussels sprouts, broccoli, celery, kale and/or carrots.
- Eat lean proteins like chicken, fish, tofu, turkey, eggs, and soybeans. Try to include protein in each meal.
- Eliminate sugar, salty foods and most carbohydrates from your diet. While these foods can be enjoyed in moderation, you should eliminate them from your diet if you want to lose weight fast.
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- Try online calorie calculators or online food diaries.
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- If you’re eating out, it’s best to order a green salad with protein (chicken or fish) and ask to keep the sauce separate.
- Do not eat Pizza, pasta, fried food and should choose grilled or steamed food when possible.
- Some restaurant chains clearly list the calories in each dish on the menu, making it easy to make informed choices.
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- Add fat-free milk, soy milk, almond milk or honey to your drink if needed.
- Eliminate alcoholic beverages. If you decide to drink alcohol, you should only drink 1 glass of white or red wine.
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- Replace whipped cream and mayonnaise with Greek yogurt.
- Switch to whole grain rice, bread, and pasta.
- Replace cookies, cakes, and other sweet treats with dark chocolate.
- Replace your usual snack with a piece of fruit like an apple or banana.
- Replace olive oil, vegetable oil or butter with a non-stick spray.
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- Jogging. Calories burned per hour: 861-1286 calories when running 1.6 km in 8 minutes. [4] XResearch Sources
- Swimming. Calories burned per hour: 423-632 calories. [5] XResearch Sources
- Rope skipping. Calories burned per hour: 861-1286 calories. [6] XResearch Sources
- Climbing machine. Calories burned per hour: 657-981 calories. [7] XResearch Sources
Track your progress and stay motivated
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- Don’t weigh yourself daily because doing so will drive you crazy and do more harm than good.
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- These can be used to track weight loss. Try wearing them every week or two to see if they fit. The results from the scale may not be accurate, but the clothes are definitely correct.
Continue after losing 5 kg
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- Maintain your weight by consuming 1200-1400 calories per day and continuing to exercise regularly.
- During this time, you will notice that your body continues to change, even if the weight shown on the scale stays the same. That’s because the body is adjusting to water loss and muscle gain through exercise.
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- Many people often eat a lot in the evening because they are hungry throughout the day. Avoid this by eating a full breakfast or lunch to help you last through the night. After that, just have a light dinner.
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- Exercises to increase endurance. Many weight loss people focus entirely on aerobic exercise that burns calories but forget that building muscle also helps the body burn fat. Besides, losing weight means losing a part of muscle, thereby slowing down the metabolism. [8] XResearch Sources If your weight doesn’t continue to drop, you should try lifting weights.
- If you haven’t done anything other than jogging before, you should try switching to swimming or cycling. If you used to eat 6 small meals a day, you should try changing to 3 moderate meals, …
Advice
- Drinking a full glass of water before a meal will help you feel fuller and not overeat.
- Brush your teeth between meals to prevent yourself from snacking and protect your gum health.
- Do leg raises while you wait or while doing everyday things like brushing your teeth.
- Chew gum to keep your mouth busy throughout the day.
- Eat a large salad before your evening appetizer to eat less.
- Eat slowly to digest food while eating. It takes about 20 minutes for the body to signal to the brain that you are full. Therefore, eating slowly will help the metabolism.
Warning
- If you are currently unable to exercise or have a medical condition, you should consult your doctor before starting a new diet or exercise regimen.
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 27 people, some of whom are anonymous, have edited and improved the article over time.
This article has been viewed 47,064 times.
For long-term weight loss, experts recommend losing no more than 0.5-1 kg per week. However, if you are trying to start losing weight or want to get in shape for an upcoming party or holiday, you can still lose 5 kg in a month. The following article will guide you.
In conclusion, losing 5 kg in a month requires dedication, consistency, and a well-rounded approach to diet and exercise. Although it may seem like a daunting task, it is achievable with the right mindset and determination. By setting realistic goals, creating a calorie deficit through a balanced diet, maintaining regular physical activity, and staying hydrated, individuals can gradually lose weight in a healthy and sustainable manner. Alongside these key factors, it is important to prioritize self-care, listen to the body’s signals, and seek professional guidance if needed. Remember that everyone’s weight loss journey is unique, and the most important aspect is to prioritize overall health and well-being rather than merely focusing on the number on the scale.
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