how to lose 5 kg in a month

 

Introduction

We are constantly bombarded with stimuli, sensational diets (classic like the soup diet , or recent and strange like that of ice or rice cakes ), models against which we feel out of shape, put to the test in any context. Losing weight is one of the fixed thoughts that grips us, and everyone has their own reasons for wanting to do it. We don't judge. It may be of interest to some of you, therefore, how to lose 5 kg in a month . I'll explain what this miracle is about.

You can never think of not making efforts to obtain results and even in this case at least a minimum of effort should be made. Some rules to lose 5 kg in a month must be respected: certain rigor, but also constancy and variety, the famous phrase "eat a little bit of everything" but with that MA, after, which excludes one thousand six hundred things from "everything". Let's go into the details of the most famous tips that can be found on the net.

Physical activity

According to the WHO - World Health Organization - “physical activity” means “ any movement determined by the musculoskeletal system which results in an energy expenditure higher than that of resting conditions ”. Ergo: any sport or walking is fine. However, if you are particularly sedentary (let's remember that teenagers are very often obese and sedentary), to lose up to 5 kg in a month we recommend a physical activity aimed at strengthening the cardiovascular system, such as running, cycling, walking and if anything aerobics.

Everywhere we read about exercising 3-5 times a week, at least for an hour at a time. Regardless of the activity, at least 8000 steps per day are recommended in total, or added to the day, in addition to physical activity. I, 8000 steps, I think I would do them in two hours.

Vary the foods

Never repeat the same meal several consecutive times, it would stimulate the exit from the scheme and from the rigor because it would be boring. So, varying the foods is the way.

Don't exclude carbohydrates

Complex sugars should always be included, so yes to carbohydrates such as pasta, rice, polenta, buckwheat ... Everywhere we read that to lose 5 kg in a month you have to avoid them in the evening but prefer them at lunch and give priority to protein at dinner. For pasta and rice, prefer wholemeal ones.

No fat

No butter therefore, no excessive cheeses, no too much oil and above all no oil in addition to the extra virgin olive oil , the eggs are fine but they never say more than two a week because the yolk is fat and "brings cholesterol".

Ok light foods

To really lose weight, low-fat or light cheeses are welcome , therefore the less caloric version of cheeses that are notoriously caloric. Every now and then, light coke or similar drinks are also fine .

Proteins

Protein is our best friend, so perfect for losing up to 5 kg in a month we recommend eating meat and fish. For meat , lean turkey, veal or chicken is better; for fish , avoid eating salmon too many times a week.

No alcohol

Here, there is little to say. No alcohol. They contain a lot of sugars and make you fat.

Yes dried fruit

Snacks with dried fruit are welcome, especially if made with a handful of almonds and hazelnuts.

No stress and regular sleep

The stress hormone, called cortisol vulgaris (steroid hormone secreted by the adrenal glands), affects our health more important than we think, even to lose 5 kg in a month. Sleeping well and regularly is one of the things that most benefits from this point of view. It is also possible to ascertain our cortisol level through very simple blood tests: the higher the value, the greater our "stress", which from a physical point of view means that cortisol:

can no longer keep the sugars in our blood well under control;

causes general inflammation;

affects the water balance and electrolysis;

causes a sense of muscle fatigue;

It causes a sense of fatigue and low blood pressure

Sample menu

We offer a clear and simple example of what the meal plan should look like in one day, to be adjusted throughout the next month. Here is a sample menu to lose 5 kg in a month:

Breakfast : coffee, 150 g of milk (vegetable also ok), 3 dry biscuits or 4 rusks with a veil of jam

Lunch : 80 g of wholemeal pasta, 200 g of meat or fish, vegetables of your choice, preferably in season and fresh

Snacks : a handful of dried fruit, or a fruit avoiding bananas and persimmons

Dinner : 60 g of pasta or rice, 200 g of meat / fish or 2 hard-boiled eggs (once a week), vegetables to taste

Water : at least 2 liters per day

Disadvantages: ours don't

That's why some of these tips found on the net are not only useless, but potentially risky. Here are our no:

In what sense, 5 kg in a month? 

One account is 5 kg of water and muscle, another is 5 kg of fat mass. in the second case it is physically unthinkable to lose so much fat in just one month; if, on the other hand, you just want to deflate yourself through draining effects or loss of muscle tone - by reducing your basal metabolism - then the scale could certainly mark you 5 kilos less, but you will recover them all great;

No fats, it is a questionable concept: with the right doses and the right indications, perhaps from a nutritionist, it would also be possible to eat gorgonzola from time to time. even butter;

Let's clarify: the yolk "does not bring cholesterol", because cholesterol is an organic molecule present in all of us. If anything, egg yolks and other foods can cause it to rise but that's another matter to discuss with your doctor. For heaven's sake: on cholesterol and diabetes no one goes on their own terms;

Light foods: ambiguous. It is one thing to opt for a cheese - for example - with a reduced percentage of fat, another is to opt for a product with declared "zero calories". Zero calories means no sucrose, but yes sweetener: the sweetener is an element that our body does not recognize and does not know where to place and how to dispose of. So maybe sugar is better with the right recommendations, or alternatives like agave syrup.

There is no single metabolism : if two people are of the same age, weight and height, the same diet does not necessarily work for both. Or that it leads to the same result.

Cortisol is a very serious matter: if we have put the flea in your ear (positive or negative), please discuss it with a specialist. It could do more than "reduce stress" and sleep better!

I greet you, with all the pounds that I have lost and regained over the years, and with all the scars of every type of diet of creation, which failed and fell back on me with a recoil effect. But at the dawn of 33, I learned the lesson.