Lose 5 kilos in a month – with these eight tips, it works.
Would you like to lose around 5 kilos before summer? We’ll show you how this is possible in a healthy way within a month.
First, let’s look at how many calories you need to cut or burn to lose 10 pounds. We also go into how the desired calorie deficit can be achieved.
Since it always looks easy from a purely mathematical point of view but often fails when it comes to implementation, this article gives you eight valuable tips that will provide you with the best possible support in achieving your goals. This is how you will reach your desired weight – in a healthy way and without starving yourself.
How many calories do you need to cut to lose 5 pounds?
As you may already know, being in a calorie deficit is the most important thing for losing weight. ( 1 ) That means you need to expend more calories than you take in. You can find out how to determine your deficit in our free weight loss course.
You can achieve your calorie deficit either by cutting back on calories or consuming more calories (exercise/sport). Of course, a combination of both is best.
First, calculate how many calories you need to cut to lose 10 pounds. We use a classic scale to determine weight during weight loss. While it doesn’t tell you if you’re losing fat, water, or muscle mass, the scale remains one of the best tools for measuring progress.
Since you lose a lot of water initially when you lose weight, let’s assume that to lose 10 pounds on the scale, you need to lose about 7 pounds of pure body fat. The remaining 2 kilos are lost body water. Muscle mass should be retained as much as possible when losing weight; more on that later.
Calculation example for illustration
To lose 1 kilogram of fat, you have to burn or save around 7,000 calories. ( 2 ) So for 3 pounds of fat mass, you need to save 21,000 calories. At first glance, that sounds like a lot.
But if you calculate that over 30 days, you should achieve a calorie deficit of around 700 calories per day. It’s entirely possible.
It will be easy for you to reach this deficit with our tips, and you will see success on the scales. So now, let’s get to the information.
1.) Short bodyweight workout after getting up
The morning makes the day, as the saying goes. This is also true when it comes to losing weight. If you start the day actively, you will feel much fitter, and you will be much more active in everyday life, which will have a beneficial effect on weight loss.
Suppose you don’t feel like a long workout in the morning; include a short bodyweight workout. You will see that this is good and brings you some advantages. Please browse through our fitness category; there is guaranteed to be a suitable workout.
In general, losing weight is easier for you if you exercise a lot because you increase your calorie consumption. So build in many exercises to make it easier to reach your calorie deficit. Walk a lot, ride a bike, take the stairs and not the lift, go for a walk regularly, or go jogging from time to time.
2.) Include healthy snacks
Sometimes it’s hard not to eat between main meals, especially if the breaks between meals are very long.
So it’s a good idea to have some healthy fitness snacks on hand. If you eat unhealthy, high-calorie snacks, the calorie deficit will be difficult.
If you want to incorporate healthy snacks while losing weight, you should use snacks low in calories but still filling you up. With us on Tasty Weight Loss, you will already find many low-calorie snack ideas and a list of 33 low-carb snacks.
There is something for every taste, whether it should be something sweet or savory.
3.) High protein meals
Eating enough protein can help you lose weight. Protein is the nutrient that fills you up best. ( 3 ) And if you are well packed, it is logically easier for you to consume fewer calories.
In addition, sufficient protein intake helps you to maintain your muscle mass. ( 4 ) On the one hand, this has the advantage that you look slimmer and firmer. On the other hand, your muscles also help you lose weight.
Muscles are tissues that consume a lot of energy. So more muscle leads to higher calorie consumption and facilitates fat loss. ( 5/a>)
If you don’t know exactly which foods are high in protein, our protein foods list will help you.
4.) Avoid processed foods
Processed foods like pizza, burgers, other convenience foods, and candy tend to be high in calories. They also provide a few micronutrients, i.e. vitamins, minerals and trace elements.
However, it is essential to consume nutrient-rich products when it comes to losing weight. After all, you are eating fewer calories, but the micronutrient intake should remain the same.
So try to avoid processed foods when losing weight and save on those calories. Better to cook fresh and with natural ingredients. This way, you know what is in your food, you can keep fat and sugar and thus conjure up lower-calorie dishes that will get you to your destination sooner.
Incidentally, most finished products are not filling because they contain little fiber. ( 6 ) Eating well-balanced, homemade meals can help you feel fuller and, in turn, cut calories without starving yourself.
Here on Tasty Weight Loss, you will find many easy recipes perfect for losing weight.
5.) Try intermittent fasting
Intermittent fasting is on everyone’s lips – many people have already been able to lose weight successfully. The 16:8 method is prevalent, which is very well suited for weight loss.
The principle is elementary: you fast for 16 hours a day and can eat during the remaining 8 hours. So that means, for example, you fast until midnight, then eat from 12:00 p.m. to 8:00 p.m., and then fast again until midnight. Of course, this principle also works if you prefer to eat in the morning, then your fasting phase will start earlier.
Because you fast for a relatively long time, you also have less time to eat, which is a great way to save calories. Usually, instead of the usual three meals, only two meals are eaten. If you also use balanced, low-calorie meals, you will consume fewer calories.
If you want to know more about intermittent fasting, its weight loss benefits, and health implications, check out our in-depth periodic fasting guide with plans.
6.) Eat enough fiber
Eating enough fiber can help you lose weight. They keep you full for a long time and help you save calories. ( 7 )
You should therefore include as many fiber-rich foods as possible. The German Society for Nutrition recommends consuming around 30 grams of fiber per day. ( 8 )
Good sources of fiber are:
- vegetables
- fruit
- oatmeal
- flaxseed and chia seeds
- whole-grain products
- legumes
- oat bran
- psyllium and psyllium husks
If you want to learn more about these plant compounds and their effects, look at our detailed article on dietary fiber, where you will find lots of exciting information and tips.
7.) Don’t take in liquid calories
This tip is worth its weight in gold when it comes to losing weight—beverages such as lemonades, fruit juices, or coffee with milk and sugar supply some calories. However, the problem with this is that they do not fill you up in any way.
So you will still be hungry and eat your meals. Then add the calories to the drinks.
When you consider that half a liter of apple juice or cola provides around 200 calories, it quickly becomes clear that the calorie deficit will be difficult. So it’s better to save those calories and eat your fill of high-quality foods.
Water is best for drinking. If you get bored of that in the long run, you can drink sparkling water or spice it up with lemon juice. Tea is also a good alternative if you need a little flavor.
For more ideas on what to drink in your diet, check out our article on the best drinks for weight loss.
8.) Large glass of water upon waking and before each meal
Drinking is essential for your health and a factor in weight loss that should not be neglected.
It is the case that thirst is often confused with appetite or hunger. If you don’t drink enough, you may eat instead when you should have been thirsty. This means that you take in too many calories unnecessarily, which will make it difficult for you to lose weight.
So get used to drinking enough water, at least 1.5 to 2 liters a day. The best way to start the day is with a large glass of water. After getting up, it is essential to drink water.
It also doesn’t hurt to drink a glass of water before each meal. The liquid fills the stomach, and a small satiety sets in. This will likely make you eat less at the meal itself and save calories.
There are already some studies that have shown that adequate fluid intake has a positive effect on weight loss and subsequent weight maintenance. ( 9, 10 )
So really focus on staying hydrated. If you drink a large glass of water (0.5 liters) in the morning and incorporate a small glass of water (0.25 liters) before each meal, you have already drunk 1.25 liters. If you also drink regularly, it will certainly not be a problem reaching the targeted 2 liters.
Conclusion
It’s possible to lose a good 10 pounds in a month, but of course, it requires a plan and discipline.
Every day, the calorie deficit you need is not necessarily small, but you can achieve it with our tips. They ensure that you do not have to starve and effectively lose fat.
I wish you much success and perseverance on the way to your desired weight.
Love, Nazmul