A lot of people are looking for ways to lose 5 kilos in a week , so it’s not hard so that you can do this without dieting a stiff lead to loss of essential minerals and vitamins in the body or gain the weight back fast after losing, but in this article we will give you some dietary tips which help in weight loss is easy in the short period of time without returning to acquire it again. keep reading this article.
Losing 5 kilos in a week
Dieting few calories
In the beginning when you lose the weight any way you must calculate the number of daily calories that must be consumed by the body daily and determine the number of calories that should be ingested per day depending on the following:
- Body weight
- The level of physical activity
Thus, when you eat the number of calories low and the daily minimum is 1200 calories, the body can lose weight easily.
Avoid fast food
Of the first steps for weight loss fast foods contain a lot of saturated fat and salts that cause fluid retention inside the body and increase the weight, as they do not count the value of food on the body, so when you abstain for a while you will notice a difference in weight, as to the process of losing weight will become much easier these foods include the following:
- Baked goods
- Fast food like pizza, burgers and shawarma
Read also: fast food and health at the same time
Add protein to the diet
Don’t create a diet that helps to lose 5 kilos in a week of protein so that it helps in muscle building, building muscle helps burn more fat, and that eating protein is fat-free helps get rid of hunger feeling of satiety for longer compared to eating a quick meal can make you feel hungry after a short time, so the intake of protein helps you eat a smaller amount of food, in addition to high nutritional value, and protein:
- Lean red meat
- Fatty fish
Reduce the carbs
When you started the diet by minimizing the intake of carbohydrates, lead to lose weight quickly at the same time when you maintain eating a few carbs over the long term the body tries to lost weight is not gained back, because the carbohydrate calories by the calories high and fast to digest which causes the feeling of hunger in a short time, all this factors cause weight gain, so cutting helps weight loss in a short time.
Read also: complex carbohydrates and simple carbohydrates and the difference between them
Eating fruit and vegetables
The obligation to share a day of fruit, vegetables, low-calorie and which contain a lot of vitamins and minerals, dietary fiber can also help you to lose 5 kilos in a week, so it can add vegetables and fruit to every meal from main meals or as snacks between main meals, to help you feel full longer increase energy without consuming too many calories.
Read Also: diet option and 8 different ways to implement the option to help you lose weight
Drink water regularly
If you followed all the previous tips without getting enough water you will not lose weight in the required and often will not lose weight at all, because water helps to improve digestion and improve the process of entry into force of the circulation in the body, plus it helps you get rid of water and salts stored in the body which cause weight gain, so drink at least 8 glasses of water a day helps you lose weight the easy and increase the rate of movement in the body, best to drink a glass of water before eating half an hour to eat a small amount of food and improve digestion.
After that you have with us on ways to lose 5 kilos in a week recommend you besides these tips you should also eat slowly until you feel satiety quickly, you should also add physical activity besides diet, you can do physical activity for 20 minutes early in the morning before eating breakfast, this can help to increase the rate of movement throughout the day, and you can also use the stairs instead of the elevator, walking instead of using the car, these options will help you get the desired results in a short period, and in the end we wish you continued health and wellness.