Here's how to lose 5 kilos.
Losing 5 kilos, that last, most difficult stretch in the weight loss journey.
If you only need to lose 10 pounds to reach your ideal weight, but that weight won't budge no matter what you do, you're not alone.
Finding yourself stuck between 2 and 5 kg from your ideal weight is a common problem.
There are a number of surprising reasons why those last 5 pounds just won't go away. If you follow my approach to sustainable weight loss, you may find that you'll reach your ideal weight faster and easier than you ever imagined!
8 tips to lose 5 kilos quickly and naturally
1. Be aware of what you eat and drink!
If you want to lose those last few stubborn pounds, you're going to have to change your habits. But first, you need to know what you're doing.
In general, I don't recommend counting calories, as it can be counterproductive to maintaining a healthy, balanced approach to eating.
This is one of the reasons why my online weight loss program was specifically designed so you don't have to think about calories.
However, if you are not following a specific weight loss diet plan and need to shed those last few pounds, it will be important to identify areas of your diet where you can cut out unnecessary calories.
If a nutrition and fitness program like 28 isn't for you and you want to lose those last 5 pounds on your own, it may be helpful to track your calorie intake until you reach your goal weight.
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Try keeping a record of what you eat and drink for a week.
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Write down everything you consume
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Review your journal at the end of the week.
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Highlight anything that might creep into your day (extra portions, snacks, wine, etc.) that could hinder your weight loss.
Quick Tips
If you're struggling to lose those last 5 pounds and you don't know why, start keeping a food diary and write down everything you eat for a week, the results might surprise you!
2. Cut down on snacking
If you eat three regular, balanced meals, you will rarely need to snack unless you are constantly hungry.
The exception to this rule is if you are pregnant, breastfeeding, or have a blood sugar imbalance.
If none of these apply to you, consider reducing or eliminating your snacks until you reach your goal weight.
3. Eat foods that help control your growth hormones.
If fat loss is your goal, hormonal control should be considered. If your hormones are out of balance, it can promote fat storage. This is a common problem when you are trying to lose those last few pounds. And guys, this applies to you too!
4. Limit your treats
How many holiday meals do you eat per week? When you start to see results, it can be easy to fall back into old habits.
Remember, consistency and sticking to your healthy eating plan is key to seeing results.
Ask yourself honestly if you are as dedicated to your diet as you were when you began your journey.
Also read: BALANCED MEALS FOR WEIGHT LOSS: EASY TO MAKE YOURSELF
5. Increase the intensity of your workouts and change them up!
To lose weight and get the best fitness results, our body must always be moving and stimulated. Don't give in to the easy way out.
If you're not feeling challenged by your workout, it's time to increase the resistance, make a change, and increase the (fat) burn!
6. Improve your gut health
Remember, health starts in the gut. We want to achieve a healthy balance of bacteria in our gut and the best way to achieve this is by consuming probiotics and fermented foods like sauerkraut, kimchi, kefir, and miso.
You also want to feed the good bacteria with natural prebiotic foods such as garlic, leeks, onions, Jerusalem artichokes and other fermented foods.
7. Manage your physical and mental stress
A little stress isn't a bad thing, but if your stress goes unchecked for too long, it can take a toll on your health and your waistline.
Stress causes your body to produce high levels of stress hormones: cortisol, adrenaline, and norepinephrine. Cortisol can suppress your immune system, increase blood pressure, decrease your digestion, and increase your fat storage.
To lower your stress levels, we recommend that you regularly take time for YOU with activities such as walking (ideally in nature), deep breathing, meditation, yoga, reading and/or a long bath with magnesium salts or natural essential oils such as lavender or ylang-ylang.
8. Get more sleep
It's going to be hard to lose those last 5 pounds if you don't get enough sleep. Your body needs time to renew and repair all of your systems.
So do your best to get 8 hours of sleep every night. Getting enough sleep will actually maximize your weight loss and overall well-being.
And, as a bonus, if you wake up in the morning feeling energized, you'll be more likely to fuel up. Which will help you do what you need to do, like your daily workout.
It will also strengthen your resolve to avoid things you probably shouldn't do, like reaching for high-calorie snacks at 3:30 in the morning!
Learn more: WHAT ARE THE 5 COMPONENTS OF WALKING FITNESS?
How to lose 5 kilos and stay in shape?
Some methods may require you to remove items from your diet. Don't panic, once you reach your goal you can reintroduce these items and find the place where your body feels good. You will be able to have fun and maintain your goal.
To lose 5 kilos, measure the centimeters
- Weight in centimeters
The first step is to decide whether weight will always be your measuring stick.
If you're 20 or 30 pounds over your BMI (body mass index), it's easy to use weight to guide your progress.
However, as you start to get closer to your goal, using weight as your preferred measurement may not be the best solution. Why?
Because if you've been exercising regularly and eating right, you've gained muscle. And muscle is heavier than fat.
So even if you only lost some of the weight you wanted to lose, you may have gained muscle. This skews the equation, because we only wanted to lose fat.
Therefore, once you have lost that first chunk of weight, I suggest using the tape measure as a gauge until you reach your goal.
What should your measurement goal be?
One solution is to find someone with a similar body type to you, such as a celebrity. Find out what their measurements are and use them as a goal.
A quick Google search will usually give you a few items that list their measurements or at least estimates.
Be sure to take their height into account when comparing their measurements.
Obviously if they are smaller than you you should go up a little and if they are bigger than you you should go down a little. Again this is just an estimate but it really helps clarify what you want.
Take a screenshot of the person and their measurements to your doctor or personal trainer to get a second opinion.
Nothing beats a well thought out goal.
How much exercise per week is right for losing 5 pounds?
- Exercise
If you've already lost a lot of the fat you wanted to lose, you've probably been working out pretty well. You're starting to see the benefits of exercise. Or maybe you're not exercising enough and that could be the main reason why those last few pounds are hanging on.
Exercise 3 times a week to maintain your weight and 5 times a week to reduce body fat.
If you are currently fit and healthy, you should be working out at least 3 times a week just to maintain that health and fitness.
Three of those days should be spent in the gym, to diversify your routines and tackle the entire body.
The other two days can be spent in the gym or outside, on your bike, running, brisk walking or swimming.
It is really important that you understand that 30 minutes of running on a treadmill every day will not give you the results you want. Your body will adapt very quickly to the demands and you need to work your entire body.
You may have to step out of your comfort zone a little and add different types of exercise to your week. But trust me, it's definitely worth it when you see the results.
You might also like this article: STEP FITNESS: SIMPLE EXERCISES TO DO AT HOME
Diets alone won't be enough to lose 5 kilos
If you have lost a lot of your fat and you are not training very hard, if at all. Then I guess you are relying on your diet.
STOP right now!
Dieting alone will never give you the look you want. As with anything in life, there are no shortcuts without a price to pay.
Don't fall for the marketing trap. Eating meat, lemons, fruits or any other trendy food will make you lose weight. You will lose fat, muscle, water, bone mass, etc.
We don't want to lose all the good stuff, we want to lose fat and only fat.
Don't be stupid and don't fall into the trap of shortcuts.
That being said. There is another myth that physical activity can cure poor diet. That you can simply run to lose weight. Unfortunately, this is not true.
A bad diet cannot be overcome.
Nutrition and exercise must be used together to get the results you want. It is not possible to choose one or the other and be healthy.
You can grow to any size you want, but you won't look healthy.
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Plan your training
Don't have time to workout 5 times a week? You just need a better goal that will help you find the time. Time is yours. It's just a matter of what you decide to allocate it to.
5 days a week and 30 minutes a day is a good guide. Try not to overthink the process. I find that if I overthink what I need to do, I end up not doing it.
All I have to do is a quick 30 minute workout and I'm done for the day!
How much sleep do I need?
- Sleep and recovery
If you're struggling to lose those last few inches, it may be the quality of your recovery that's holding you back.
Getting enough sleep, 8 hours of sleep is a good guideline for most people.
If you really put in the effort in your training, you're asking a lot of your body. It's during the night, when you're sleeping soundly, that your body does a lot of its repairs.
If you plan to go to bed at 10pm, you should turn off the television no later than 9pm. Turn off all screens no later than one hour before bed.
Grab a book and give your mind a break from all that stimuli before you go to bed. This will help you fall into a deep sleep faster.
Also check out: BODYFIT | 3 WAYS TO HELP YOU LOSE WEIGHT
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