10 ways to quickly lose 5 kg, correctly, effectively, efficiently

It may sound strange, but the best way to lose 1-2 sizes in your waist and hips is to slightly adjust your diet and lifestyle. Below you will find ten simple ways to help your bad mood go away with those extra pounds forever!

Don't skip meals

Skipping one meal during the day seems like a good way to lose a few pounds. For example, if you skip breakfast, which saturates the body with about 500 kcal), you will receive 3,500 kcal less per week, which in terms of weight is a loss of about 500 grams.

The catch is that the amount of calories lost in the morning is usually compensated for during the lunch break. Recent studies by an American nutritionist have shown that people who do not skip breakfast eat foods with a higher carbohydrate content and lower fat content than those who do not have breakfast. The doctor believes that eating in the morning can reduce the desire to "snack" on foods high in fat and calories.

Another obesity specialist working at the University of Washington claims that skipping meals contributes to a slower metabolism and poor digestion of food. If at rest your body loses 1,600 kcal per day, then by skipping breakfast, it burns 80 kcal less per day. Otherwise, the metabolism speeds up and these 80 kcal dissolve.

After about 15 months, your body will additionally process 35,000 calories, that is, you will lose about 5 kg.

Give up animal food twice a week

When a researcher from California discovered that dietary nutrition and lifestyle correction help get rid of atherosclerosis, fatty plaques on the walls of blood vessels, he also discovered that eating low-fat foods reduces centimeters on the waist. In the first year of following such a diet, patients lost up to ten kilograms. Moreover, most patients ate larger portions than usual.

However, for the sake of losing weight, you do not need to systematically adhere to a vegetarian diet. It is enough to replace meat and pasta with vegetables twice a week: mushrooms, eggplants or sweet peppers. Rice with beans will also do. Eating only plant-based foods twice a week throughout the day will help you eat 550 kcal less per week, which is about 5 kg over a 16-month period.

Follow the "1 to 1" rule

Many people think that eating low-fat foods will make them slimmer. This is true, but only if you replace the fatty muffin with biscuits in the same amount that you ate before, and not several servings at once. This rule is important because low-fat foods can sometimes also be high in calories due to other components. As a result, you can lose 5 kg in 10-12 months.

Eating a small amount of calories does not mean instant weight loss

To lose weight, you need to eat less, but there is a limit to everything. If the amount of food consumed is too small, the body will perceive this as approaching hunger, slow down the metabolism and go into a state of energy conservation, working on a small number of calories. And such "behavior" will not speed up the process of losing weight.

For normal metabolism, the body needs to receive at least the amount of calories that it needs at rest.

Nutritionists have come up with a simple formula to calculate the required calorie intake.

For women: multiply your height in inches by 4.7, and multiply your weight in pounds by 4.3. Add up the results and add 655. Then multiply your age by 4.7.

Subtract the last result from the resulting sum. This will be the required number of calories needed by women for normal metabolism at rest.

For men: height in inches (1 inch = 2.54 cm) should be multiplied by 12.7, and weight in pounds (1 pound = 0.45 kg) should be multiplied by 6.3. The results obtained should be added together and 66 added to them. Then your age should be multiplied by 6.8. The last result must be subtracted from the total amount, which will show the number of calories a man needs for proper metabolism at rest.

And if you keep a food diary and record the amount of food eaten in calories, reducing this figure daily by 50-100 kcal, you will regulate proper nutrition, which will help you lose 5 kg in 1-2 years.

Avoid "snacks"

A couple of donuts eaten an hour after breakfast on Monday, cookies as a treat before dinner on Tuesday and other goodies can turn into extra 5 kg in a year.

If for some reason you can't stop snacking, then it is better to prefer low-calorie foods to high-calorie ones. Replace the donut and cookie with young carrots or celery.

This replacement helps you lose 5 kg in 16 months.

Review the seasonings and sauces you use

Mayonnaise, especially store-bought, is quite fatty and high in calories. Replace it with mustard when cooking meat and vegetable oil when preparing salads. You can also fry chicken with low-fat seasonings, using spices and lemon juice instead of oil.

Replacing mayonnaise with mustard 85 kcal from the diet leads to a loss of 5 kg in 14 months.

Eat slowly

According to nutritionists, the stomach needs about 20 minutes to transmit a signal to the brain about the body's saturation. A 10-minute lunch does not give the body a feeling of satiety.

By eating more slowly, a person eats two sandwiches instead of four or a small portion of French fries instead of a large one. This way of eating allows you to easily consume 300-500 calories daily, which in terms of weight will be 200-450 grams per week.

Size matters

According to nutritionist Christine Funk from Portland, not everyone can meticulously monitor the amount of food consumed. However, sometimes you need to pay attention to this.

Periodic reading of food labels and weighing portions to account for the amount of food consumed. By evaluating your records, you can easily calculate the optimal portion size and the number of kilograms that you can lose over time.

By adjusting portion sizes, you can lose 5 kg in 6 months.

Dancing can be not only a pleasant, but also a useful pastime

Many people see going to a disco as a way to have fun and make new acquaintances. But dancing is no worse than working out in the gym in helping you get rid of extra calories. Therefore, it is better to replace going to a restaurant or a movie theater with dancing. By actively dancing on weekends for two hours, you can get rid of 400 kcal and ultimately lose 5 kg in 21 months. And if you dance rock and roll or twist, the period of losing weight will accelerate almost twice.

Avoid eating at night

The main enemy of getting rid of extra pounds is eating at night, after dinner. Many people eat more than usual to relax and enjoy their favorite food.

It is better to plan the evening in such a way as to avoid the influence of temptations. If thoughts about food do not leave, eat something low-calorie, for example, 1% kefir or a fresh apple.

By eliminating a sweet bar or a cutlet from your diet, you can get rid of 600 extra calories every week. After 15 months, 5 unnecessary kilograms will be gone forever.

So, using one of the methods suggested above or using a combination of them, you can slowly but surely get an excellent result and not only lose weight, but also improve your health. If you follow these simple rules, you will look great and be in a great mood!