In an effort to lose weight quickly, some choose strict diets, traumatic types of physical activity and various types of nutritional supplements. If you want to get rid of extra pounds without harm to your health and also record the result (so that the lost kilograms do not appear again), you need to take an integrated approach.
An expert will inform you about the correct and healthy method to lose weight. We find out how and for how long you can lose 5 kg.
What will we tell you about:
How do you know if you need to lose weight?
Doctor of Medical Sciences, Professor, specialist in integrative and anti-aging medicine
There is a simple and objective criterion that will help you understand if you are overweight: body mass index. It is easily calculated using the formula: BMI = weight (kg) / height (m)2.
Results:
from 18 to 24.9 – normal; from 25 to 29.9 – overweight; from 30 – first degree obesity.
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The only exceptions are athletes with strong muscle mass. Muscle weighs more than fat, so the index is not calculated for these people.
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A more reliable method of measuring the amount of fat mass in the body is bioimpedance. It is more accurate than calculated body mass index and dynamically reflects whether you are losing or gaining body weight: fat or muscle.
Make a weight loss plan
With extreme diets and intense physical activity you can lose 5 kg in a matter of days. However, such methods will lead to depletion of the body.
Lack of the right approach causes a decrease in muscle mass and a slowdown in metabolism, which can lead to weight gain in the future. Therefore, the most important thing is to approach the weight loss process intelligently and thoroughly.
Before you start losing weight, define specific goals and set a reasonable time frame. A safe and sustainable rate of weight loss is 0.5 to 1 kg per week.
It follows that you can safely lose 5kg in five to six weeks.
Proper nutrition
Calorie deficit
One of the most important rules is to achieve a calorie deficit, that is, spending more calories during the day than you eat from food.
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You can calculate the calorie content using the Mifflin-Saint-Geor formula. It will help determine the necessary amount of calories for a person from 13 to 80 years old:
for women: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161; for men: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5.
Example calculation for a 30-year-old woman, who weighs 65 kg and is 170 cm tall: (10×65) + (6.25×170) – (5×30) – 161 = 1401.5 kcal.
In this case, the level of physical activity is not taken into account.
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The World Health Organization also offers recommendations on how to calculate the calorie content of the daily diet:
for women aged 18 to 30: (0.062 x weight in kg + 2.036) x 240 x CFA; for women aged 31 to 60: (0.034 x weight in kg + 3.538) x 240 x CFA; years: (0.038 x weight in kg + 2.755) × 240 x CFA; for men 18 to 30 years old: (0.063 x body weight in kg + 2.896) x 240 x CFA; for men aged 31 to 60 years: (0.048 x body weight in kg + 3.653) x 240 x CFA; for men over 60 years of age: (0.049 x body weight in kg + 2.459) x 240 x CFA.
Where CFA is the coefficient of physical activity: 1 – low, 1.3 – medium, 1.5 – high.
A 30-year-old woman, weight 65 kg, height 170 cm and with a low level of physical activity needs to consume 1455.8 kcal to maintain her weight.
During the week, it is recommended to calculate how many calories are actually consumed. If you are overweight, you should first reduce your calorie intake by 300 to 500 calories. This will give results.
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The main rule is that at first it is necessary to carry out a daily calorie calculation, since subjectively we always underestimate the calorie content and weight of portions. This is how our brain works. You can perform these calculations in free mobile applications: you select a product, its weight, and the program itself calculates the calorie content of the dish, as well as the content of proteins, carbohydrates and fats.
Correct proportion of proteins, fats and carbohydrates.
Taking into account that the synthesis of adipose tissue depends directly on the hormone insulin, it is important to orient nutrition towards carbohydrate reduction. Its proportion in the diet should be reduced to 40% of total calories, proteins should be increased to 30%, and fats to 30%.
Diet and food choices.
You should eat three times a day, avoiding snacks, so that additional insulin spikes do not occur. Between meals, you can drink clean water, tea or black coffee without sugar, milk or other additives.
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When choosing products, preference should be given to:
vegetables that do not require heat treatment, since after cooking their glycemic index doubles; proteins (fish, turkey, chicken and red meat) no more than twice a week; healthy fats: olive oil, linseed oil, nuts, avocado;
Try to avoid processed foods, sugar and fast food.
physical activity
Physical activity plays a key role in the weight loss process. The best results are achieved with a combination of cardiovascular and strength training.
To burn fat, you need interval training: fast walking and running at intervals for one to two minutes, achieving a submaximal heart rate (220 “minus” age, and multiply the resulting difference by 0.75).
The duration of the training should be at least 30 minutes. To lose weight effectively, you need to exercise at least five times a week.
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In addition to cardiovascular exercise, strength training is required twice a week. They are necessary for muscle growth, since it is muscle mass that burns fat quickly.
Motivation
Experts recommend rewarding yourself for achieving even small goals; This will strengthen your motivation. It could be pleasant shopping, trips to interesting places, new things.
The main thing is that the rewards do not contradict your desire to lead a healthy lifestyle.
Results evaluation
Regularly tracking your progress plays an important role in the weight loss process. Pay attention not only to weight, but also to body volume. Before starting your weight loss journey, measure your waist, hips, chest and other important parameters.
Experts recommend taking all measurements (weight and body circumference) once a week. This approach will allow you to better evaluate your results.
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It is best to do this on a specific day of the week, i.e. Wednesday. Let us remember that scientists from Cornell University verified that this is the best day to weigh yourself. They explained that many people can indulge in some forbidden foods on their days off. On Monday, an oversight of this type can alter the numbers on the scales.
If a person exercises regularly during the week, it is best to step on the scale on Wednesday morning, before eating. They will then show the most realistic average value.
You can lose 5 kg without harming your health in a month and a half without strict diets or restrictions. Remember that dieting without exercise can cause muscle loss. The weight loss process must be comprehensive.
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