How to lose 5 kg in one month without yoyo effect?

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How to lose weight to achieve the effect without negative consequences?

Weight loss is a sensitive topic for people who have tried to lose weight at least once, but — despite many efforts — have not succeeded. Do you belong to this group? Then it is worth answering the question: are you really not losing weight or have you set yourself an unrealistic goal to achieve in a given time and therefore the results are not satisfactory?

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What happens when the weight comes off too fast?

If you are losing weight much faster, you are probably losing water, followed by muscle. However, fat tissue is doing very well at this — it is stored by the body in the face of too much calorie deficit. When this happens, the body starts to store up reserves, and draws energy from muscle. So if you follow a draconian, low-calorie and deficit diet, you can achieve the desired weight, but you must remember two important things.

How to lose 5 kg in a month?

The theory is already here — now it’s time for practice. How to lose 5 kg in a month? By following an easily digestible diet, moving as much as possible and drinking plenty of fluids. In addition, getting enough sleep and using dietary supplements (including those in the form of natural fat burners, such as some fruits and spices) will help.

  • eat 5 wholesome meals a day;
  • start the day by drinking a glass of water with honey and the juice of half a lemon;
  • be sure to eat breakfast;
  • vary each meal with a portion of vegetables or fruit;
  • limit the intake of sugar and salt, or preferably eliminate them from your diet
  • drink plenty of fluids (water, herbal teas), preferably 2–2.5 liters a day.
    Energy gained from breakfast will give you strength for the whole morning, and water with honey and lemon juice will help get rid of deposits from the intestines, thus accelerating the body’s detoxification. Fruits and vegetables are rich in water and fiber, making you feel full faster and longer.
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Can you lose 5 pounds in a month without exercise?

You are not a fan of physical activity and you wonder how to lose 5 kg in a month without exercise? It is possible, but:

  • it will require you to be more disciplined about your diet, as well as an increased calorie deficit;
  • the effect will be less satisfying — exercise strengthens muscles, and these — sculpt your figure;
  • you may become more irritable — snacks will certainly tempt you and refraining from eating them can be quite stressful. Exercise releases endorphins — it’s the best way to speed up your weight loss results, and it’s also good for your mood!
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5 kg in a month — a weekly menu

You don’t need a special menu to lose 5 kg in a month. You just need to stick to some of the most important rules. First of all:

  • Eliminating processed food — it is full of preservatives that hinder metabolism and excretion of toxins. Such food is also full of empty calories, with a predominance of carbohydrates, which will make you feel full for a short time;
  • Planning your meals — this way you will avoid snacking between meals, and you will simply eat what you want. Weight loss will be easier and more pleasant;
  • Eat your last meal 2–3 hours before going to bed — the rule that says that dinner should be eaten no later than 6 pm is not entirely accurate. Someone who goes to bed late will just be hungry. This is even worse than eating late;
  • Reducing the calorie content of your meals as the day progresses — you can eat more in the morning and at noon, including something sweet. During the day you will need energy, so you will burn those calories. The later the day, the slower your metabolism will be. So dessert and dinner should be easy to digest and have few calories.
  • Add a fruit or vegetable to every meal — this will provide you with vitamins and minerals, sweet fruit will also satisfy your need for sugar.
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5 kg diet in a month — sample meals

Don’t you have any ideas what to eat? We suggest some valuable, non-fattening meals:

  • oatmeal with fruit;
  • banana pancakes;
  • baked or steamed chicken breast with salad;
  • pan-seared vegetables with chunks of chicken, seasoned distinctively;
  • mediterranean salad;
  • buckwheat groats with spinach, mushrooms and chicken;
  • scrambled eggs with tomatoes.

How to avoid the yo-yo effect?

The yo-yo effect is the return to the original weight after weight loss treatment. The yo-yo effect occurs when you’ve been on a draconian diet: deficient, very low-calorie, low-value. In such conditions, the body stores fat “for a rainy day”, and draws energy from the muscles.

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