There is a lot of information that it is better to take time to go on a diet, but you may want to lose weight quickly before a wedding or an important event. Also, if you're on a painful diet for months, you may want to work on a short-term intensive basis.
In this article, I will introduce the methods and points to lose 5 kg in one month. If you want to focus on your diet with a short deadline, this is for you.
Is it possible to lose -5 kg a month?
It's not an easy goal to lose 5kg in a month, but is it possible to go on such a diet in the first place?
Possible but excessive diet and exercise required
In conclusion, it is possible to lose 5kg in a month. However, it will be difficult to achieve -5kg with diet and exercise alone. For a successful diet in the short term, you must take an approach that combines exercise and dietary restrictions.
Basic knowledge to make minus 5 kg in one month
First of all, I will explain the basic knowledge you need to know to lose 5 kg in one month.
Approximately 7200 kcal is consumed for 1 kg weight loss
To lose 1kg, you have to consume about 7200kcal. Calorie consumption varies depending on body weight and basal metabolism, but in general, one hour of fast walking consumes 300 kcal.
If you want to lose 5kg a month by exercising only by walking fast, you need to walk for nearly 4 hours every day.
There is also the idea of dieting by reducing calorie intake rather than consuming calories. Dividing 36000 kcal, which is 5 kg of calories, by 31 days is a calculation that reduces the daily intake of about 1161 kcal. However, 60 kg requires about 2160 kcal to maintain a normal weight, so you will have to halve your normal calorie intake.
Accumulating stress leads to overeating
It's not impossible to lose 5 kilos a month with just exercise and diet, but looking at the calculations above, you can expect it to be very stressful.
When dieting creates excessive stress, the hormone dopamine is excessively secreted, which can increase appetite and lead to overeating.
1 month minus 5 kg diet points
Here are some points you need to know to lose 5kg in a month. Just holding down the points will change the success rate of your diet.
Set specific goals and plans!
In order to succeed in a one-month diet, clarify your goals such as "-5kg by XX!" And "Wear these clothes if you succeed in -5kg", and plan your exercise and diet. To prevent rebounds, the goal should not be food.
Know your weight and body fat percentage at the beginning of your diet
If you do not know the state at the beginning of the diet, you will not know the result of the diet. Use a scale or measure to understand your physical condition, and use graphs to manage your diet progress. If you can visually feel the effect of dieting, it will be easier to maintain motivation.
Do not worry about weight measurement
Weight can easily fluctuate due to various factors such as swelling, defecation, and menstrual cycle. Therefore, weigh yourself and do not be depressed or alert. Think of the results as coming out a month later, not on a daily basis.
Think about measures to raise motivation
If you continue to diet, your brain and body may detect starvation and enter a "stagnation period" when it becomes difficult to lose weight to protect your body. Many people are more likely to lose motivation during this period of stagnation.
<It is also recommended to have a cheat day>
Some people are unable to stay motivated during periods of stagnation with no results and interrupt their diet.
During the stagnation period, forget about your diet for one day and set up a "cheat day" where you can eat as much as you like. Not only does Cheat Day relieve the stress you have, but it also has the advantage of making your brain and body feel "not starved" and making it easier to break through the stagnation period.
Hydrate diligently
Water is also effective in suppressing appetite, improving lymphatic flow, and helping to improve waste products and swelling. Even if you drink water all at once, the amount that you can hold in your body is fixed, so be sure to take about a glass of water diligently.
[Meal] How to lose weight by 5 kg per month
What kind of diet should I eat to lose 5 kg in a month? Here are some recommended diets for short-term diets.
Record calories ingested and calories burned daily
Even if you think you don't eat much, you may actually be consuming more calories than you think. If you make it a habit to record your daily calorie intake and calories burned, you will be able to manage your physical condition and prevent overeating.
Lower calorie intake than calorie consumption
The basis of a diet is to consume fewer calories than to consume. After listing your daily calorie intake and calories burned, make sure your calories burned do not exceed your calories burned.
Improve your diet with an awareness of nutritional balance
Humans maintain a healthy body by getting the necessary nutrition from their diet in a well-balanced manner. Therefore, it is necessary to take in many nutrients while considering calorie intake.
Don't bias your nutrition, improve your daily diet and get a good balance of carbohydrates, proteins, and fats.
Increase the number of chews and eat slowly
Those who eat early tend to overeat before they feel full. If you chew more often and eat slowly, you will be satisfied with a small amount of food and you will not overeat. Get in the habit of chewing well and eating with a bite of chewing 30 times as a guide.
Refrain from snacking
Even if you are eating a diet that has a good calorie intake and nutritional balance, snacking may cause you to over-calorie.
Therefore, it's best to refrain from snacking as much as possible, but if you feel stressed about putting up with snacks, take good low-calorie snacks.
[Exercise] How to lose weight by 5 kg per month
Next, I will introduce exercises to lose 5 kg in one month. All exercises are easy to continue, so please refer to them.
Aerobic Exercise
Aerobic exercise is an exercise that is performed continuously for a certain period of time, such as jogging, swimming, walking, and cycling, and uses oxygen as energy for contracting muscles.
There are many exercises that can be done relatively easily, and it is also suitable as the first exercise for those who lack exercise.
<Jogging or swimming for 20 minutes or more>
Among the aerobic exercises, jogging/swimming, which consumes a lot of calories, is recommended for a one-month diet. In the case of aerobic exercise, it is a good idea to make it a habit to exercise for 20 minutes or more because the fat-burning effect will be enhanced by continuing the exercise for 20 minutes.
Muscle Training
If you increase your muscles with muscle training, your basal metabolism will increase and you will be able to lose weight easily. You'll also get a toned look, which will make it easier to feel the results of your diet.
<Do 3 sets of squats and abdominal muscles>
Squats and abdominal muscles are muscle training that everyone knows and can be done without special equipment, so it is easy training to work on first. It will be more effective to do 3 sets of 10 times carefully than to do dozens of times. If you don't feel the spiciness after 10 times, increase the number little by little.
Core training
Core training is a space-saving exercise that allows you to train your whole body in a short time. It is recommended for those who do not avoid much time for exercise because you can feel the change in your body just by keeping the correct pose.
<Plank 30 seconds x 3 sets>
SUMMARY
In addition to exercising and eating to lose 5 kg in a month, we introduced points to note. It is difficult for a lean person to lose 5 kg a month, but a chubby person can take on the challenge depending on the method. If you want to lose weight quickly before your wedding or important event, try it.
However, an unreasonable diet can cause you to feel sick, so do it within a reasonable range.
.