Content

• Steps
• Advice
• Warning

For long-term weight loss, experts recommend losing 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 vacation, you can still lose 5 kg in a month. The following article will guide you.

Steps

Part 1 of 3: What to do

1. 

   Reduce calorie intake. Simple weight loss includes cutting calories, eating healthy foods and increasing exercise. To lose 1 kg in a week, you need to cut out about 1000 calories. Do this by eating less calories and burning more calories through exercise.
   • If you eat 1000-1200 calories per day and do aerobic exercise for an hour, you can lose 1.5-2.5 kg in 1 week.
   • No matter how much you weigh, you should not eat less than 1,200 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. These calories include calories in salad dressings, cooking sauces, drinks and olive oil.

2. 

   
   
   Healthy eating. Losing weight isn't just about eating less, it's about eating right. Foods rich in nutrients will help you lose weight and stay full for longer. The diet should consist primarily of green vegetables, lean protein, and some fruits.
   • Make a salad or stir-fry made from broccoli, lettuce, green beans, asparagus, Brussels sprouts, cauliflower, celery, kale and / or carrots.
   • Eat lean protein like chicken, fish, tofu, turkey, eggs, soybeans. Try to include protein with every meal.
   • Eliminate sugars, salty foods and most carbohydrates from your diet. While it is possible to enjoy these foods in moderation, they should be eliminated from your diet if you want to lose weight quickly.

3. 

   
   
   Take notes to keep track of the foods you eat. People who have a habit of recording what they eat tend to lose more weight (and stay longer) than people without this habit. Also, you should keep a record of each exercise you do and calculate calories burned. Record calories for the day and add / decrease calories accordingly.
   • Try an online calorie calculator or online food diary.

4. 

   
   
   Cook at home when possible. Eating healthy is much simpler when you control portion sizes and ingredients in your meals. Bring a prepackaged lunch to work or school and bring a snack to help ease your hunger until you get home. This way not only helps to lose weight but also saves money.
   • If eating out, it's best to order a green veggie salad with protein (chicken or fish) and ask to keep the sauce separate.
   • Don't eat Pizza, pasta, or fried food and choose baked or steamed foods when possible.
   • Some restaurant chains have specific calories in each dish on the menu, making it easy to make informed choices.

5. 

   Do not drink high-calorie drinks. Did you know that in some Starbucks 'coffee' drinks contain up to 700 calories? Many people often underestimate the calories in a drink.To lose weight for a month, you should only drink water, tea without sweeteners, black coffee, and carbonated drinks.
   • Add nonfat milk, soy milk, almond milk or honey to the drink if needed.
   • Eliminate alcoholic beverages. If you decide to drink alcohol, drink only 1 glass of red or white wine.

6. 

   Make some changes. Losing weight isn't always tasteless, but you will need to make a little change to cut back on 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 sweets with dark chocolate.
   • Replace your regular snack with a piece of fruit like an apple or a banana.
   • Replace olive oil, vegetable oil, or butter with a non-stick spray.

7. 

   Daily exercise. To lose weight fast, you need to do 1-2 hours of moderate to high intensity aerobic exercise each day. Here are some suggestions for exercises that burn the most calories:
   • Jogging. Calories burned per hour: 861-1286 calories for 8 minutes running 1.6 km.
   • Swimming. Calories burned per hour: 423-632 calories.
   • Skipping. Calories burned per hour: 861-1286 calories.
   • Elevator exercise machine. Calories burned per hour: 657-981 calories.
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Part 2 of 3: Track your progress and stay motivated

1. 

   Weigh yourself once a week. You need to weigh your weight at the same time of day as each person's weight can vary throughout the day. Always weigh your weight in the morning, before eating and take off your shoes when weighing.
   • Lose weight every day because this will drive you crazy and do more harm than good.

2. 

   Find a partner to lose weight. Having someone who diet and exercise together will help you stay motivated and feel more enjoyable when you lose weight. The two of you can practice together, share tips and even bet on who loses weight faster.

3. 

   Make use of inspirational clothing. Whether it's the petite jeans or the bikini you plan to wear in the summer, hang it indoors, where you see them every day. This will help motivate you and remind you why you want to lose weight.
   • These outfits 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 be inaccurate but the clothes are definitely correct.
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Part 3 of 3: Continuing after losing 5 kg

1. 

   Maintain a steady weight. If you lose 5 kg in a month, maybe some of the weight loss comes from water. Therefore, you need to maintain your weight loss for at least a week before trying to lose more.
   • Maintain your weight by taking in 1200-1400 calories per day and continue to exercise regularly.
   • During this time, you will notice your body continues to change, even if the weight shown on the scale stays the same. This is because the body is adjusting to the loss of water and gaining muscle mass through exercise.

2. 

   Avoid overeating. Losing weight often makes you want to overeat. The best way to avoid this is to enjoy the food you like in moderation and absolutely not starving. Remember that no food should be completely avoided, as long as you don't overeat.
   • Many people often eat a lot at night due to hunger throughout the day. Avoid this by eating a big breakfast or lunch to help keep you up until the evening. After that, only have a light dinner.

3. 

   Combine your diet with an exercise plan. The only way to maintain the weight loss process is to change your habits so that your body feels fresh.
   • Do strength exercises. Many people who lose weight focus entirely on calorie-burning aerobic exercise, forgetting that building muscle helps the body burn fat. In addition, losing weight means losing a portion of muscle, which in turn slows down your metabolism. If your weight doesn't continue to lose, you should try lifting weights.
   • If you haven't practiced anything other than running before, try swimming or cycling. If you've ever eaten 6 small meals a day, you should try switching to 3 moderate meals, ...
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Advice

• Drinking a full glass of water before a meal helps you feel fuller and doesn't overeat.
• Brush your teeth between meals to keep yourself from snacking and keep your gums healthy.
• Do leg lifts while you wait or when doing everyday tasks like brushing your teeth.
• Chewing gum keeps your mouth busy throughout the day.
• Eat a large salad before eating your appetizer in the evening to eat less.
• Eat slowly to digest food while eating. It takes about 20 minutes for your body to send signals to your brain that you are full. So, eating slowly will help with the metabolism.

Warning

• If you are currently unable to exercise or are currently ill, you should consult your doctor before starting a new diet or exercise regimen.