10 tips to lose 5 pounds quickly
The French are dissatisfied with their weight: indeed, according to a study by Inserm(1), 44% of French people have already followed a diet with the aim of losing weight, and 63% admit to being careful. But weight loss is too often associated with frustration with a diet that is too restrictive – up to 41%. Also, here are 10 tips to avoid frustration and lose 5 kg quickly.
What are the top 10 tips to lose 5 kg fast?
TipNo.1: Opt for a food rebalancing
To lose 5 kg quickly, but sustainably, it is better to opt for a food rebalancingrather than a drastic diet. It is more about changing one’s eating habits “for good” than adopting a restrictive and exclusive diet, far too harmful to physical and mental health. Weight loss is a gradual approach, not a numerical goal to achieve. Also, food rebalancing will consist more in eating better than in eliminating a food group. To lose 5 kg, it is advisable to:
- Maintain 3 to 4 meals a day, at regular times: breakfast, lunch, snack, dinner. Skipping mealsdoes not make you lose weight, quite the contrary.
- Eat everything: half of the plate should be filled with vegetables, a quarter with complexcarbohydrateswith low GI, the last quarter with vegetable or animal protein. The meal should be supplemented with adairy product(yogurt, fresh cheese) and a fruit.
- Eat in reasonable quantities: get into the habit of not reserving, put your fork between each bite, or even serve yourself on a plate slightly smaller than your usual plate.
- Nutritionally poor foods, i.e. products high in saturated fats, salt and/or sugar (industrial preparations), should be avoided.
Tip2:Take care of your sleep
- Lack of sleep disturbs the secretion of ghrelin (hunger hormone) and Leptin (satiety hormone).
- Nights that are too short lead to an increase in cortisol. In a state of fatigue, the body will produce more cortisol, to maintain alertness. With the key to an increase in glycemic peaks resulting in storage and an increased appetite forSweet and/or fatty foods.
To lose 5 kg quickly, it is necessary to establish a routine conducive to good sleep: early dinner (at least 2 hours before bedtime), avoid screens 1 hour before bedtime, sleep in a cool, calm and totally DarkAtmosphere.
Tip 3: Avoid all forms of stress
Tip # 4 : Don’t feel guilty after a crack
A “crack” can happen: a birthday, a drink with colleagues, a meeting with an old acquaintance… There is no point, however, in blaming yourself for having eaten a cake or having drunk a glass of champagne. Especially since an isolated crack is not synonymous with failure and does not necessarily have repercussions on thebalancetag. Also, it is better not to self-flagellate, to accept having succumbed once, to have taken pleasure in it (rather than guilt) and to wisely resume goodeatingclothing.
Tip 5 : exercise
Tip 6 : create the right conditions for the meal
To lose 5 kg quickly and sustainably, it is important to change the rhythm and context of mealstag. Each meal should be taken in a calm and relaxed atmosphere, away from screens. In addition, it is essential to change the way you eat: take the time to savor each bite, appreciating the flavors, chewing well and putting your fork down after swallowing. This rhythm allows you to become fully aware of the act of eating, to experience pleasure in eating… but also to eat less and to reach the feeling of satiety more quickly, which occurs on average 20 minutes after the start of the meal. .
Tip 7 : favor homemade
Taking the time to cook and develop your own Recipescan help you lose weight. Why? Quite simply because we keep control of the entire preparation:
- Choice of ingredients
- Moderate fat addition
- Choice of cooking method – steamed, steamed, grilled, sautéed
- Portion Sizes
people are often those who take the time to cook their meals and are interested in what they eat.
Tip8:Don’t eat your emotions
To lose 5 kg quickly, it is essential to stop Snackingtag. You can lose weight completely by having a real snack in the afternoon, but much less by snacking onfattyor sugary foods all day long. But the important thing is also to ask yourself why you snack. Is it a real manifestation ofhunger(hollow stomach, loss of energy and concentration, dry throat), or rather a need to hydrate (the cerebral receptors for hunger and thirst being the same) or a desire to eat? By becoming aware ofnegative emotions(boredom, loneliness, sadness) and mechanisms that push to fill the lack with food, we often take a decisive step towards weight loss. Often follows a cessation of nibbling and fluid, gradual and lasting weight loss. Also, to lose 5 kg quickly, it is necessary to carry out an introspection, even if it means talking to aHealth Professional .
Tip 9: quit alcohol
Alcohol consumption prevents weight loss. It is a source of empty calories, that is to say, it does not provide any useful nutrients to the body. Alcohol is a source of fast sugars, which will be directly metabolized by the liver and stored as fat. In addition, alcohol consumption disrupts food choices (one is more inclined to consume fatty foods when one has been drinking) and thequantities absorbed(often greater than usual). To lose 5 kg quickly, it seems wise to abstain from consuming alcohol, and rather to favorwater , at the rate of one and a half to two liters per day.
Tip 10 : take care of your digestion
The microbiota, that is to say all the bacteria that make up the intestinal flora, would play a role in weight loss. Thus a microbiota rich in good bacteria would help maintain a healthy weight. To lose 5 kg quickly, perhaps it would be useful to focus on these bacteria and promote their growth. To develop a good microbiota, you must first create the conditions conducive to the development ofbacteria, by consuming prebiotic foods. These are foods rich in fiber, such as garlic, chia seeds,Psyllium, leeks, broccoli, endive, vegetables, nuts. Then, to “cultivate” this microbiota, it is necessary to favor certainProbioticstag. It is found in fermented dairy products, such asYogurt or kefir, but also sauerkraut, foods preserved in brine (green olives, pickles), or certain fermented soy preparations (tempeh, miso).
Some necessary recommendations
First recommendation: before considering weight loss, it is essential to ask the question “Why do I want to lose 5 kg?” “. If the decision is simply motivated by external factors (pressure, fad, need to conform to a representation of beauty), it is better to think twice. But if the weight loss is part of a health approach (overweight , loss of abdominal fat ) or if it is necessary to regain a healthy weight following a temporary weight gain , it is possible.
Second recommendation: it is not recommended to lose a lot of weight in a short time. Why?
- Rapid weight loss leads to metabolic slowdowntag. It is, among other things, due toWasting muscle
- , as soon as we adopt a “normal” diet again.
- , which can become chronic.
- Constantly monitoring your diet to “accelerate” your weight loss can lead toeating disorders .
- Diets disruptfeelings of hunger andsatiety.
Third recommendation: it is quite normal to want to lose weight quickly. But all doctors are unanimous: sustainable weight loss must be gradual, atthe rate of one kilo per week. Also, to lose 5 kg, it is better to arm yourself with patience, to ensure stable results without putting your health at risk or yourmetabolismto harm.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.