Achieving your weight target might be a major challenge, no matter how much weight you want to lose. However, to achieve your target, you should take it step by step and make small changes to your diet and lifestyle. By doing so, you can safely lose 5kg in just one month.
1. Cardio exercise
Aerobic exercise - physical activity that increases your heart rate to burn more calories and strengthen the heart and lungs. Making cardio a habit is one of the most effective ways to increase the effectiveness of rapid weight loss.
In fact, a study of 141 obese adults found that combining 40 minutes of cardio three times per week with a weight loss diet reduced body weight by 9% over a six-year period. month. Or another study done over a period of about 10 months showed that burning 400 or 600 calories per week by doing cardio exercise resulted in average weight loss of 3.9 kg and 5.2 kg respectively. For best results, try to do at least 20–40 minutes of cardio per day or about 150–300 minutes per week.
2. Reduce refined carb intake
How to reduce 5kg? Reducing carbs is another simple way to improve the quality of your diet and lose weight. It is especially beneficial when you reduce refined carbs – a type of carbohydrate that loses its nutritional components and fiber during processing.
Refined carbs not only contain high calories and fewer nutrients, but they are also absorbed quickly into your bloodstream, causing a significant increase in blood glucose levels and enhancing feelings of hunger.The studies indicate that refined grains are related to higher body weight compared to nutritious grains.
A study conducted on 2,834 people also found that those who consumed more refined grains than average had more abdominal fat accumulation compared to those who ate more whole grains.
To gain best results, replace refined carbs such as white bread, breakfast cereals, and processed packaged foods with whole grain products like quinoa, oats, brown rice, and barley.
3. Calories calculation
To lose weight, you need to burn more calories than you consume, either by reducing your calorie intake or increasing your daily physical activity. Calculating your calorie intake can help you stay accountable and raise awareness of how dieting can impact your weight loss efforts.
Evaluation 37 studies conducted on 16.000 people, a combination of diet and calories calculation reduced 3.3kg per year compared to not applying this method.
However, Please remember that only cutting down calories is not considered a sustainable strategy for long-lasting weight loss. Therefore, please combine calories calculation with controlled diet as well as lifestyle changing to effectively reduce body weight.
4. Choose healthy beverages
Choosing healthier beverages is a simple way to boost weight loss efforts. Soda, fruit juices, and energy drinks often contain large amounts of sugar and high calories, which can contribute to weight gain over time. In contrast, water can help you feel full and temporarily boost your metabolism to reduce calorie intake and enhance weight loss.
The study on 24 overweight/obese adults shows that drinking 500ml of water before meals reduced calorie consumption by 13% compared to the control group. Another study conducted on 14 people illustrates that drinking 500ml of water enhances metabolism by up to 30% after 30-40 minutes, slightly increasing calorie burning in the short term.
To promote weight loss, cut out sugary, high-calorie beverages and try to drink 1–2 liters of water per day.
5. Ensure adequate vegetable intake.
Vegetables are a nutritious food source, providing a wide range of vitamins, minerals, antioxidants, and fiber with a low calorie content.
A study shows that the increase of 100 grams of vegetables everyday is associated with a reduction of 0.5 kg of body weight in 6 months.
A review of 17 studies involving 500,000 people found that those who consumed the most vegetables had a 17% lower risk of being overweight or obese. Many studies also indicate that increasing fiber intake from high-fiber foods in the daily diet is linked to reduced calorie consumption and weight loss.
6. Avoid using sauces and condiments
13 grams of mayonnaise can contain up to 90 calories, while ranch dressing contains 73 calories per 15-gram tablespoon. Teriyaki sauce, sour cream, peanut butter, and maple syrup are other common sauces and condiments that can quickly increase your calorie intake.
7. Perform HIIT exercises
High-Intensity Interval Training (HIIT) is a type of exercise that alternates between short bursts of intensive activity and brief recovery periods. This keeps your heart rate elevated, boosting fat burning in the body and enhancing the weight loss process.
Adding HIT into your habits might be a useful tool to reduce 5kg in one month.
In reality, a study conducted on 9 men compared the effect of HIT to running, driving bicycle and endurance training, proving that one 30 minute HIIT burns 20 - 30% calories more than other activities.
Another study indicates men who did HIT only 20 minutes three times a week reduced 2kg of body fat and 17% abdominal fat in 12 weeks - without any changes for diet and lifestyle.
8. Moving more throughout the day
Non-Exercise Activity Thermogenesis (NEAT) refers to the calories your body burns throughout the day through activities that are not regular exercise, such as typing, gardening, walking, or even fidgeting.
It is estimated that NEAT might account for 50% total burning calories per day, although this figure might be changed and depends on many factors.
Performing some small changes in your daily habits might stimulate the calories burning process to enhance the speed of weight loss with minimum effort.
Parking at the far end of the parking lot, using the stairs instead of the elevator, walking during lunch breaks, and doing a 30-minute stretch are a few simple ways to get more movement throughout the day.
9. Eat slowly
Eating slowly and listening to your body is an effective strategy to reduce intake and enhance feelings of fullness.
A study conducted with 30 women reported that eating slowly reduced average calorie consumption by 10%, increased water intake, and led to greater satiety compared to eating quickly. Another study found that eating slowly increased levels of certain hormones which are responsible for promoting feelings of fullness.
Eating smaller bites, drinking more water during meals, and minimizing external distractions can help you eat more slowly, boosting weight loss effectiveness.
10. Add fiber to your diet
Fiber is a nutrient that moves through your body without being digested, helping to stabilize blood glucose levels while also keeping you feeling full for longer.
Fiber is proven to have the effect of significantly reducing weight loss. According to a review, the increase in fiber daily consumption up to 14 grams without any other changes in diet is associated with a reduction of 10% calories and a reduction of 1.9kg in 4 months. Another study conducted with 252 women indicated that each gram of fiber consumed is related to reduction of 0.25kg body weight in 20 months.
Adding at least 25-38 gram of fiber every day from fruit, vegetables, different types of beans and whole grains to optimize your health and enhance weight loss progress.
11. High-protein breakfast
Wake up with a healthy, high-protein breakfast is the wonderful way to start a new day and follow in the right direction with your weight loss target. Increasing the amount of protein in the diet might help you reduce body weight by reducing appetite and cutting down the amount of calories consumed.
A small study lasting 12 weeks in 19 people shows that the increase in the amount of protein up to 30% calories would reduce the consumed amount of calories by 441 and decline body weight by 4.9 kg. Another study involving 20 teenage girls showed that eating a high-protein breakfast increased feelings of fullness and reduced the levels of certain hormones that stimulate hunger.
In addition, many studies show the association of higher protein consumption to reduce body weight and abdominal fat over time.
Oats, yogurt, eggs, cheese, and peanut butter are some main foods you can enjoy as part of a healthy, high-protein breakfast.
12. Get enough sleep every night.
Setting a regular sleep schedule and sticking to it can be another crucial factor for successful weight loss, especially if you're trying to lose 10 kg in one month.
According to a small study, sleep deprivation in 9 men for one night led to a significant increase in feeling of hunger and concentration of ghrelin, the hormone that stimulates appetite.
On the other hand, another study in 245 women indicates that improving the quality of sleep and sleep at least 7 hours per night would enhance the likelihood of successful weight loss by 30%.
Try to sleep at least 7-8 hours per night, maintain a stable sleep schedule while minimizing distractions before bedtime to optimize your sleep cycle and achieve your weight loss goals.
13. Practice resistance training.
Resistance training is a type of physical activity that involves working against some form of force to build muscle and increase strength. In addition to other health benefits, resistance training can boost metabolism, making it easier to lose weight.
A study carried out on 94 individuals indicates that resistance training helps maintain weight and metabolism without fat after weight loss, maximizing the daily amount of burning calories.
Similarly, another study involving 61 individuals found that 9 months of resistance training increased the average number of calories burned at rest by up to 5% per day.
14. Practice intermittent fasting.
Intermittent fasting involves alternating between periods of eating and fasting, with fasting periods typically lasting 16–24 hours. This practice can reduce the amount of food consumed by limiting the eating window, which may enhance weight loss.
In fact, several studies suggest that intermittent fasting might be a powerful tool for weight loss, showing similar results compared to calorie restriction.
Additionally, a study on 11 healthy adults found that short-term fasting significantly increased the number of calories burned at rest.
Intermittent fasting may also boost levels of human growth hormone (HGH), an important hormone that has been shown to enhance fat reduction and help maintain lean body mass.
There are various ways to practice intermittent fasting. A common approach is to choose an 8–10 hour window to limit food consumption each day.
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Reference source: healthline.com
