Small number, big problem: just losing 5 kilos sounds so easy. But anyone who has ever wanted to get rid of a few pounds knows that it is not easy.
The first kilo has quickly disappeared, but once you have sinned, the kilo is already on it again. 5 kilograms seems to be infinitely heavy in such moments.
But don’t worry! With the right battle plan you can do that and the annoying 5 kilos are gone and won’t come back! To make sure that you lose weight permanently, you should take a closer look at various aspects of your life and change a few things.
Lose 5 kilos: it’s easier with sports!
This starts with eating habits. Sure, you don’t have to switch to raw food and salad completely just because you want to lose those 5 kilos. But a little bit of renunciation is part of it. For example, don’t give in to the desire for chocolate or fast food every time. Or that you’re starting to pay more attention to your diet.
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5 kilos off: Healthy nutrition is important
Sports are also included if you want to lose weight. Whether it’s 5 kilos, 10 or more. Losing weight is easier with exercise, because it burns many calories, attacks the fat reserves and even builds up muscles, so that the body becomes nicely firm.
Here are the best tips to get rid of the 5 kilos:
Keeping a diet log and recognizing bad habits
Frustration Eaters or Sweet Cat: If you want to lose these annoying 5 kilos once and for all, you need to know your bad habits. For this you should keep a diet log for at least a week. Write down everything you eat. Try to be as accurate as possible and don’t forget the drinks. Since we often eat without being hungry, you should also note how you felt before eating.
Sit down after the week and see where the extra kilos come from. Are fast food and ready-meals to blame, sweets, chips or perhaps high-calorie drinks? This knowledge helps you tremendously if you want to lose 5 kilos, because you should change something about these things.
5 kilos off: Candy reduction!
First, turn bad habits into good ones: Frustration Eaters
Emotions often play a big role when it comes to food. Do you also belong to the boredom or frustration eaters? Then here are a few tips on what you can do instead to finally lose weight.
Tips for frustration eaters:
Talk about the trouble, preferably directly to the one who caused it.
Call a good friend and let her console you.
Do you some good and do some minor relaxation exercises. This can also be done in the office or in between.
2. turn bad habits into good ones: Boredom Eaters
Eating is a great remedy for boredom — but one you should urgently give up. Better pass the time with these things:
Take a walk or go for a spin around the block.
Call a friend.
Find new hobbies.
3. turn bad habits into good ones: stress eaters
Permanent stress is an integral part of everyday life for many of us. The only trouble is that you often eat more when under stress. You better relax and follow these tips:
Pack everything edible away, so do not unconsciously reach into open bags.
Redistributes work when it gets too much.
Brings more structure into the day and tries to avoid stress.
5 kilos off: Cupcakes and cakes only in moderation
Four. Turn bad habits into good ones: sweet tooth
You just can’t keep your hands off candy? Even if you want to lose those 5 kilos, she won’t forbid you. Bans will only whet your appetite. You better stick to these tips:
Ration chocolate and co., allow yourself for example 1 bar per week.
Look for sweets that don’t have quite as many calories, e.g. fruit gums or liquorice, which contain sugar but no fat. Or Russian bread.
Please do not diet: losing 5 kilos is best done without
Would you like to lose 5 kilos quickly? Then I’m sure you’ve tried one or two diets. Lightning diets promise rapid weight loss, e.g. 5 kg in 2 weeks or 1 month. Keep your hands off these diets. You’ll lose weight, but you’ll gain weight just as quickly afterwards. In order to lose weight permanently and maintain your weight, you should change your diet in the long term.
5 kilos off: Vegetables with every meal© iStock
5 kilos off: Tips for a healthy, balanced diet
Whether you want to lose 5, 10 or 20 kilos, the best way is a change of diet. With the feeding protocol, you’ve already found out where your weakness is. You should definitely work on it with the tips above.
You should also follow the recommendations of the German Society for Nutrition: Eat a portion of vegetables three times a day and a portion of fruit twice a day. Both are low in calories, but contain many vitamins and minerals. Get used to eating vegetables with every meal. Specially build up your hot meal around the vegetables. Reduces the portion of pasta and meat in favour of vegetables.
Lose 5 kilos: a balanced diet is important© unsplash.com/Lauren Lester
Further nutrition tips:
If you want to lose 5 kilos or more, you should also eat wholemeal products instead of white flour foods. They last longer and contain more fibre.
Prefers the low-fat variant for dairy products.
You should only eat meat a maximum of three times a week and then only a small portion.
You shouldn’t ban sweets, fast food and ready-to-eat foods, but watch out for small portions and don’t grab them every day.
A little tip: drinks are often forgotten. Juice, soda or coffee with sugar or syrup are small thickeners. Better drink water and try to reduce sugar in coffee or tea.
5 kilos lose weight: better water than juice & Co.© iStock
5 kilos off: Is bread & pasta the enemy?
In times of low carb, noodles and bread are considered a declared enemy by all who want to lose weight. That’s not true, though. The only problem is simple carbohydrates in sweets, light pasta, rice, white flour products, cakes or fast food. You should only eat small portions of these foods. However, there is nothing wrong with complex carbohydrates in wholemeal bread, wholemeal noodles or natural rice.
You may eat these carbohydrates:
5 kilos off: Wholemeal bread instead of white bread © iStock
Sport is essential
If you finally want to lose the 5 kilos, you should not only change your diet, but also exercise regularly. A combination of endurance and weight training is ideal. Walk, jog, Zumba or any other strenuous sport that makes you sweat three times a week.
That burns a lot of calories. Also does a little weight training such as BBP exercises or gym equipment. The muscles that you build up through this also burn a lot of energy and your body is tight and perfectly formed.