How to lose 5 kgs in a month?

You find yourself a little overwhelmed and want to lose a few extra pounds. Let’s say five to be precise. Is such a goal attainable in a month? You can achieve this by following a few simple tips.

Reduced caloric intake

The first thing to do to lose weight is to reduce your daily calorie intake. The number of calories, or rather kilocalories (Kcal), necessary for the good health of your body depends first of all on your sex. A man needs more calories than a woman.

It also depends on other factors, such as your age, weight or activity. Let’s say that for a woman between 18 and 40 years old, at average activity, the daily number of Kcal is around 2000. For a man in the same situation, it will be around 2500 Kcal. offers a very good tool to precisely determine your daily calorie requirement.

A reasonable goal is to reduce, in stages, the daily intake of 500 to 1000 kcal, depending on the situation of each. To maintain good health, you should not fall below 1200-1300 kcal per day.

The secrets of a low calorie diet

In fact, these secrets are available to everyone. They simply go through a balanced diet. Our body needs a set of nutrients, the combination of which will ensure harmonious functioning.

To lose your five kilos, your diet must therefore be diversified. It must include intakes of carbohydrates, lipids and proteins, but also vitamins, minerals and trace elements.

You see, this is good news. You will manage to lose weight without depriving yourself. Moreover, a diet based on deprivation fuels frustration and promotes, through a well-known rebound effect, weight regain.

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A low calorie diet simply requires some rebalancing of foods. It’s really about making different choices. Vegetables, steamed for example, or raw vegetables, are to be preferred, because of their low calorie content and also their high fiber content.

This is also the case with white meat and fish, which contain lean proteins. Whole foods are also preferred. If you like potatoes, you can advantageously replace them with sweet potatoes, which are richer in fiber and vitamins. This is also the case with quinoa, which can easily replace rice or pasta.

As you will have understood, it is advisable to limit the consumption of pasta, rice or white bread, which contain complex carbohydrates. Similarly, it is better to avoid sugar and certain fats. The consumption of sodas and sugary drinks is also to be avoided. As for alcohol, nothing prevents you from enjoying a glass of wine from time to time.

It is by following this low-calorie diet that you must compose the menus of your three daily meals. Don’t make the mistake of skipping one, with the mistaken idea of ​​consuming fewer calories. Not to mention the fatigue that you will feel all day, this deprivation will only sharpen your hunger, prompting you, sooner or later, to consume high-calorie foods. And even, sometimes, to return to your old eating habits, which would destroy your slimming plan.

Play sports

You will only lose five pounds in a month if you exercise regularly during that time. In fact, it is the combination of these two approaches that makes you lose weight. An appropriate diet without physical exercise will not be more effective in losing weight than sports practice associated with an unbalanced diet.

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Sport allows you to burn calories, thus forcing the body to draw on its fat reserves. The sport or exercise practiced will of course depend on your tastes, your age and also your state of health. Some will opt for bodybuilding or endurance sessions, others will be content to walk half an hour a day, if possible at a brisk pace, or to abandon the elevator in favor of the stairs. has listed all the cardio sports to practice to lose weight effectively. You can also find lots of other slimming tips.

This sports program must be adapted to each person’s situation and remain a pleasure. If it feels like a chore, you will always find a good reason to put off your walk until the next day.

To feel more motivated, pick times of the day, like mornings, when your body is more alert. In the evening, after a busy day, the prospect of joining the gym does not smile on everyone. Here too, it all depends on your personal dispositions and lifestyle.

Also avoid skipping steps. These exercises, you must do them at your own pace, without wanting to break records. Take steps in your sports practice. Gradually, it will fit more easily into your life rituals.

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