How to Lose 5 kg in a month

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.

Table of Contents

What to do

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Reduce calorie intake. Losing weight simply involves cutting calories, eating healthy foods, and increasing exercise. To lose 1 kg in a week, you need to cut about 1000 calories. ^{[1] X Source of Research} Do this by eating fewer calories and burning more calories through exercise.

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] X Research 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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Healthy eating. Losing weight is not just about eating less but eating right. Nutrient-rich foods will help you lose weight and stay fuller for longer. The diet should consist mainly of green vegetables, lean protein and some fruits.

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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Take notes to keep track of the foods you eat. People who have the habit of keeping a record of what they eat tend to lose more weight (and stay longer) than those who don’t. ^{[3] X Research Sources} In addition, you should keep a record of each exercise you perform and calculate the calories burned. Record your calorie intake for the day and increase/decrease calories accordingly.

Try online calorie calculators or online food diaries.

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Cook at home when possible. Eating healthy is much easier when you control portion sizes and ingredients. Bring a packed lunch to work or school and bring a snack to help quench your hunger until you get home. This not only helps to lose weight, but also saves money.

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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Do not drink high-calorie drinks. Did you know that some Starbucks “coffee” drinks contain up to 700 calories? Many people often underestimate the calories in drinks. To lose weight in a month, you should only drink water, tea without sweeteners, black coffee and carbonated drinks.

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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Make some changes. Losing weight doesn’t always mean eating tasteless food, but you’ll need to make a few changes to cut unnecessary calories. Consider the following suggestions:

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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Daily exercise. To lose weight fast, you need to do 1-2 hours of moderate to high intensity aerobic exercise every day. Here are some suggestions for exercises that burn the most calories:

Jogging. Calories burned per hour: 861-1286 calories when running 1.6 km in 8 minutes. ^{[4] X Research Sources}
Swimming. Calories burned per hour: 423-632 calories. ^{[5] X Research Sources}
Rope skipping. Calories burned per hour: 861-1286 calories. ^{[6] X Research Sources}
Climbing machine. Calories burned per hour: 657-981 calories. ^{[7] X Research Sources}

Track your progress and stay motivated

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Weigh once a week. You need to weigh yourself at the same time of day because each person’s weight can change throughout the day. Always weigh yourself in the morning, before you eat, and take off your shoes when weighing.

Don’t weigh yourself daily because doing so will drive you crazy and do more harm than good.

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Find friends to lose weight with. Having someone to diet and exercise with will help you stay motivated and enjoy weight loss. The two of you can work out together, share tips and even bet on who will lose weight faster.

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Take advantage of inspirational outfits. Whether it’s the petite jeans or the bikini you’re planning to wear this coming summer, you should hang it in your home, where you see them every day. This keeps you motivated and reminds you why you want to lose weight.

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 a stable weight. If you lose 5 kg in a month, maybe some of the weight loss comes from water. Therefore, you need to maintain the weight you just lost for at least a week before trying to lose more.

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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Avoid overeating. Losing weight often makes you want to overeat. The best way to avoid this situation is to enjoy your favorite foods in moderation and absolutely do not starve . Remember that no food should be completely avoided, as long as you don’t overeat.

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.

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.

Steps

What to do

Track your progress and stay motivated

Continue after losing 5 kg

Advice

Warning

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