How to lose weight 5 kilos safely without a diet in a month
Tips and tricks to lose weight and lose the extra kilos from our body in just over four weeks
Diet and exercise or exercise and diet. It is the important key to losing weight recommended by most doctors and nutrition experts. But those two words, often considered negative by most people who want to lose weight, do not have to mean that they are going to starve. You simply have to know how to develop them in a balanced way. It is important to know some of the risks faced by people who want to lose a lot of weight in a short time. Medical News specialists point out that there are 3 physical reasons that can occur at this time: “Abdo pain, inflammation of the gallbladder or pancreas, and severely damage or infectious liver.” Therefore, it is essential to lose weight safely without a diet.
Another major risk is following some miracle diets that require you to consume no more than 500 calories a day. That is a great danger according to the United States Food Agency, since gallstones are likely to form, the heartbeat to occur irregularly, and nerves and muscles to malfunction.
How to lose weight 5 kilos
Having seen this, the first thing to keep in mind is that no doctor recommends losing more than 1 kilo a week, so with 5 kilos in a month we would be at the limit of that recommendation. In addition, the North American Authorities(NAA) advise setting actual goals when losing weight in one month without diet, since, otherwise, it is almost certain that we will end up abandoning the idea.
Doctors recommended the limit of how healthy to lose 1 kilo each week
The first thing to do is look at exercise: specialists recommend a minimum of 150 minutes a week, which could translate into doing sports for 30 minutes five days a week. But what kind of sport is the best for losing weight? It is suggestable to combine different types of training to lose weight in the long term. Cardiovascular training such as walking, running or swimming is very interesting because it increases the heart rate. It is best completed with resistance training, such as lifting weights, doing push-ups and squats, etc. In this way, it is easy to make strength and muscles, while burning body fat at the same time.
Finally, high-intensity exercises or HIIT are very interesting since they involve making great efforts in a short time and several studies have shown their usefulness for losing weight. Therefore, it is best to combine these three types of sport too, in the long term, burn more calories than are ingested and, therefore, achieve the so-called caloric deficit.
What to eat to lose weight
Besides sports, the 2nd part of this express weight loss plan has to do with food. You have to take a balanced diet, but you should not stop eating any type of food. It is recommended to eat a large number of fruits and vegetables, eat whole grains instead of traditional carbohydrates, eat fish and lean meats, as well as nuts and healthy fats such as olive oil.
The daily amount of water to drink is also very important. Not only is it well hydrated, but there are multiple studies that have shown that drinking at least two liters of water a day is very beneficial for those who are trying to lose weight and who, in addition, have a balanced and healthy diet in your daily life. Another trick to lose weight is to sleep well and a minimum of 7 hours. The fact is connected to the ghrelin hormone, known as the hunger hormone, which is released by the deficiency of sleep. Having high levels of this hormone can cause hunger to enhance in the person and, therefore, eat more and ruin any plan to lose weight.
Important Reasonable goals must be set so as not to leave early
Losing weight is not easy and many people abandon their goals before achieving them. However, following these indications, success will be much closer. Remember that it is always advisable to seek the advice of a doctor who can establish what is the best method for you when it comes to losing weight.