If you want to lose 5 kg, you don't need to drastically change your approach to eating. For starters, all you need is a few modifications and thinking about your daily choices. We present tips on how to start your adventure with slimming and changing your eating habits. Using them will help you lose a few kilos quickly.

When deciding to lose weight, you need to look at your current eating habits and evaluate them critically. It often turns out that a sharp change in the approach to eating is not necessary toquickly lose 5 kg .

Small changes in nutrition are especially effective in people who decide to fight overweight, and their current menu has little to do with the principles of he althy eating. Here are some tips on how to start your adventure with slimming and changing your eating habits.

How to lose 5 kg? Forget about "miracle diets"

When deciding to lose weight, many people refer to Internet resources, searching for a "miracle diet" that will help you lose weight quickly - preferably 5 kg a week. Such diets rarely have anything to do with he althy and conscious eating, and this should be the way of eating that will ensure rational weight loss and maintain new weight.

A diet based only on eggs, grapefruits or millet, a 1000 kcal diet or fasting is not a method of slimming. In a dietary clinic, I meet many people who have tried online diets and yet none of them have managed to maintain their lost weight. Reason? The "miracle diets" were so restrictive that it was impossible to learn from them for the future - no new eating habits were developed.

How to lose 5 kg? Don't drink sweet drinks

Water is best to drink and this rule is worth sticking to in order to lose weight. Water is the best thirst-quencher, it helps flush toxins out of the body, and it does not contain calories.

A glass of sweet drink provides about 100 kcal and 25-30 g of sugar (as much as 5-6 teaspoons), regardless of whether it is a cola, carbonated drink or fruit juice. A liter of such a drink is nearly 400 kcal - roughly ¼ of all calories that should be consumed by a slimming woman. You should know that the body does not handle calories from solid food the same way and fromdrinks. Liquid calories pass through the digestive tract almost imperceptibly to the brain and do not make you feel full. However, they are metabolized and absorbed.

Such huge amounts of sugar require a large surge of insulin - a hormone that in the simplest terms packs sugar into adipose tissue and blocks the action of glucagon, which is responsible for burning fat.

Read also: Beware of sugar hidden in seemingly he althy products

How to lose 5 kg? Avoid ready-made sweets

Store sweets are only "empty calories". Their nutritional value is negligible. In the composition of cookies, wafers and chocolates, we can only find highly processed carbohydrates, sugar in various forms and partially hydrogenated vegetable oils, which are the source of trans fatty acids harmful to he alth. A chocolate bar weighing less than 50 g has over 200 kcal. This is a lot considering the fact that it is difficult to satisfy your hunger for more than an hour with such a bar. In addition, sugar is addictive and stimulates the same brain centers as drugs. This mechanism is confirmed by more and more scientific studies. When losing weight, a much better solution, when you feel like eating something sweet, are protein-fat sweets prepared by yourself - they are delicious, fill you for a long time and do not cause large insulin bursts.

Read also: Recipes for homemade vegetable bars and sweets

How to lose 5 kg? Avoid fast food and s alty snacks

S alty snacks, ready meals and fast food are other products that are worth excluding in order to lose 5 kg easily and he althily. It is not without reason that we include them as "empty calories", because their compositions are dominated by highly processed carbohydrates, hardened vegetable oils with trans fatty acids and s alt. Neither of these ingredients should be found in a he althy diet in large amounts. 100 g of crisps is about 500 kcal - a huge amount of worthless energy. According to WHO, the daily consumption of s alt should not exceed 5 g, i.e. the volume of one flat teaspoon. In 100 g of crisps it is as much as 1.5 g, in a McDonald's hamburger 1.31 g (250 kcal), and in a Big Mac 2.28 g (500 kcal). Junk food will fill you up for a while, and because it contains processed carbohydrates, it makes you want to eat more and more.

How to lose 5 kg? Limit s alt

Some amounts of s alt are necessary for the proper functioning of the body, but if consumed in excess, it is harmful. WHO recommends providing no more than 5 g of s alt per day, while the average Polish diet contains 3 times more. From the point of view of weight loss, s alt is disadvantageous as it contributes towater retention in the body and the formation of edema, which may cause body weight to fluctuate by kilograms from day to day. People who restrict s alt severely lose up to a kilogram of retained water per week. You have to remember that s alt is not only white crystals sprinkled with dishes. Sodium chloride is found in large amounts in processed meats, cheese, breads, ready meals and sauces, stock cubes and fast food.

How to lose 5 kg? Eat regular meals

One of the basic principles of rational weight loss says: "To lose weight, you have to eat." Additionally, eat regularly. This does not mean that meals must be eaten with the watch in hand every minute. However, developing your own me altime regimen helps a lot in your fight against obesity. Eating regularly prevents uncontrolled snacking between meals and hunger pangs. It also has a positive effect on energy management and prevents the accumulation of adipose tissue as a backup energy "for worse times". To lose weight effectively, it's best to eat 3-5 meals a day at regular intervals. You should eat breakfast within an hour after waking up, and dinner 2-3 hours before going to bed.

How to lose 5 kg? Start moving

The bane of modern times is a sedentary lifestyle - little traffic, driving everywhere by car, sitting work. To make losing weight more effective, it is worth introducing any form of exercise. At the beginning, half an hour of walking at a marching pace is enough. The workout that works best for burning body fat is a combination of strength and cardio exercises.

How to lose 5 kg? Use the rule 80: 20

The diet that gives the greatest guarantee of success and the maintenance of new weight after losing weight cannot be too restrictive. In order to overcome the hardships of losing weight, the 80:20 rule works great - 80% of the food eaten is he althy food that promotes weight loss and maintaining a he althy body weight, and 20% are non-diet products, whims. However, I encourage you to choose your 20%, also think about the risk of disease and go towards he althy delicacies - eat a burger burger, not fast food, buy ice cream with cream, not with a suspiciously long composition.

How to lose 5 kg - a sample menu for a woman and a man

Menu for WOMEN - 1620 kcal, 23% protein, 40% carbohydrates, 37% fat

Breakfast: 6 tablespoons oat flakes + 1 tablespoon chia seeds + 1 tablespoon coconut flakes + a handful of raspberries (boil in water)

2nd breakfast: 400 ml bottle of natural kefir, peach

Lunch: chicken curry in coconut milk (150 g chicken breast, 250 g mixtureChinese, 1 tablespoon of melted coconut oil, 100 ml of coconut milk, 1 teaspoon of curry paste) with 50 g of rice noodles

Afternoon tea: kohlrabi

Dinner: salad with 50 g of tuna in its own sauce, 2 handfuls of lettuce, ½ peppers, 2 dried tomatoes from the pickle, 1 tablespoon of pumpkin seeds, 1 tablespoon of olive oil

Menu for MEN - 2100 kcal, 23% protein, 42% carbohydrates, 35% fat

Breakfast: 8 tablespoons oat flakes + 1 tablespoon chia + 1 tablespoon coconut flakes + 2 tablespoons sunflower seeds + a handful of raspberries (boil in water)

2nd breakfast: 400 ml bottle of natural kefir, peach

Lunch: curry chicken in coconut milk (200 g chicken breast, 350 g Chinese mix, 1 tablespoon melted coconut oil, 100 ml coconut milk, 1 teaspoon curry paste) with 50 g rice noodles

Afternoon tea: sandwiches made of 2 slices of wholemeal bread thinly spread with butter, with chicken meat and vegetables

Dinner: salad with 100 g of tuna in its own sauce, 2 handfuls of lettuce, ½ peppers, 2 dried tomatoes from the pickle, 1 tablespoon of pumpkin seeds, 1 tablespoon of olive oil

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About the authorAleksandra Żyłowska-Mharrab, dietician Food technologist, dietitian, educator. A graduate of Biotechnology at the Gdańsk University of Technology and Nutritional Services at the Maritime University. A supporter of simple, he althy cuisine and conscious choices in everyday nutrition. My main interests include building permanent changes in eating habits and individually composing a diet according to the body's needs. Because the same thing is not he althy for everyone! I believe that nutritional education is very important, both for children and adults. I focus my activities on spreading knowledge about nutrition, analyze new research results, and make my own conclusions. I adhere to the principle that a diet is a lifestyle, not strict adherence to meals on a sheet of paper. There is always room for delicious pleasures in he althy and conscious eating.

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Slimming