You might want to lose 5 kg for several reasons: because
last summer's clothes do not fit you, because you have a wedding or an
important event that is approaching, because the doctor has scared you with the
result of the latest analytics, for a New Year's purpose ... or even because
the good weather arrives and you want to lose those kilos you have earned
during the winter. For all these reasons, there are many people who, in order
to lose weight, join the striking BIKINI OPERATION and are willing to follow a
miracle diet to achieve it. Well, with this article I will try not to be one of
them.
I put you in context, what is a miracle diet?
Follow diets that have one or more of these characteristics:
they have no scientific endorsement, they have a strict restriction on what
food (such as the fearsome carbohydrates, for example), are based on a single
food: in shakes, supplements that promise you to be Elsa Pataki in 3 weeks ...
They promise you to speed in achieving the objectives omitting the consequences
that they can entail, and endless other examples. Although the latter may
attract your attention, do not get carried away by impatience.
When these recommendations are followed, the goal in 99% of
cases is purely weight loss, without worrying about tomorrow, that October will
also come and if you have followed a process of nutritional education, all the
mistakes you made before starting the bikini operation, they will return and
the balance will rise again. It makes no sense to go on a diet every May, to
get it back in September and then back to do bikini operation the following
year, and so every year ... It is very important that you have clear the
objective and this should be to improve eating habits and that these changes
are maintained forever. We must love our body more, that after all we only have
one and it must last forever. In short, no operation is more effective than
that which combines a healthy and varied diet during the 365 days of the year
and sports practice with continuity.
Lose 5 kilos in 3 days or in a week
Internet and YouTube are full of videos with tips to lose 5
kilos in 3 days or in a week. The answer is that it can be done but it goes
against your health. If you are looking to lose weight very fast, you will do
so fundamentally in the form of water and at the cost of losing muscle. Losing
more than half a kilo of fat a week is very rare, especially if you do not lead
an active lifestyle and practice sports. To look for this type of losses so
fast, they are usually made with diets of sachets of less than 1,000 calories
or through broths or drinks that provide very few calories (and nutrients)
So if you are proposed to lose weight very quickly, you know
that as soon as you return to eat normal you will take "at least"
these kilos. And your health and your metabolism will never be the same!
In the following video, my partner Carme Ferrer and I tell
you some of the keys to losing these 5 kilos.
All that is the bikini operation, is what you have to avoid
if you want to lose weight in a healthy way and, above all, if you want to
maintain that weight loss. So I'm going to give you 12 keys so you can lose 5kg
in a healthy way:
Do not skip breakfast. Try to have breakfast when you wake
up or after an hour maximum. If you can not with a great breakfast, nothing
happens, you can save the snack for mid-morning, but when you wake up to eat
something (such as a glass of milk with oat flakes or cereals without added
sugar).
At lunch and dinner, keep in mind the Dish idea: All meals
and dinners must have the right proportions, that is if you eat a dish: the
main part is the vegetable (whether cooked or salad), half a plate, for
example. The dish must also contain a ration of protein, about a quarter of the
plate: meat, fish, eggs or vegetable protein (tofu, tempeh, seitan, textured
soy protein ...) and the other quarter of the dish that we lack would be the
hydrates (pasta, rice, legumes, potatoes, bread). These will always be better
to consume them whole. With these references I am talking about proportions,
not quantities, the quantity will vary according to your needs and objectives.
To lose that 5 kg, keep in mind that the part of carbohydrates must be a
smaller amount (I illustrate at the end of the article),
Eat every 3-4 hours: If you spend many hours without eating,
you may appear anxious and with it, you really want to eat foods that are not
recommended. The number of recommended intakes varies according to your
schedule, customs, and lifestyle, but I recommend that you have an order in
your diet and that you make a mid-morning and a healthy afternoon, and thus avoid
getting hungry for lunch and dinner.
Do not skip any food: If you do it often with the purpose of
"compensating an extra", stop doing it or else your body will react
and will defend itself. How? You will be more hungry in the following hours or
even the next day and this will make you eat more or snack. Hunger builds up,
so skipping meals can cause the opposite purpose of what you are looking for.
Base your diet on healthy foods such as white fish, bluefish
(minimum 1 day a week), fruit (2-3 pieces a day), vegetables, legumes, whole
grains.
Limit the fats in your diet. Control the amount of olive oil
(used in raw and cooking) to 2-3 tablespoons a day. Above all, limit the
consumption of foods that give you unhealthy fats (sausages, processed or
smoked meats, light cheeses ...). Do not disparage fats from light foods (they
can be 30%). Instead, you can use healthy fats such as the olive oil I
mentioned, avocado, nuts, bluefish ... Leave the red meat for 1 day a week and
choose lean meats such as chicken or turkey.
Avoid processed, packaged foods: such as potato chips,
snacks, cookies ... Instead, you can make celery and carrot rudités with
hummus, cherry tomato skewers with fresh cheese, anchovies, pickles or nuts (as
long as they are not fried or salted and in small quantities).
Drink 1.5 liters of water daily and avoid alcohol, soft
drinks, and juices. Hydration should be done basically with water. Avoid sugary
drinks, soft drinks, packaged juices, and alcohol, which are still a great
contribution to calories and sugars. Occasionally you could consume a light
soda, but there are other healthier options, such as a cold tea, sparkling
water ...
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Get organized when shopping: Having a fridge and a pantry
full of healthy food is key to healthy eating. Plan your weekly menus and make
the purchase accordingly. This will help you reduce improvisation and thus
avoid unwanted choices.
Use simple and healthy cooking: The most suitable cooking to
use are: grilled or grilled, oven, in its juice, microwave, boiled, sauteed,
sauteed or papillote. Avoid fried and battered. To flavor your dishes, use
spices: thyme, oregano, peppers, nutmeg, cumin, etc. And also garlic, onion,
lemon, parsley, mustard, vinegar. Moderate salt intake.
Rest / Sleep as necessary: According to the National Sleep
Foundation (NSF), adults ages 26 to 64 are recommended to have a recommended
range of sleep: 7 to 9 hours. Sleeping less than recommended makes it difficult
to lose weight, as it increases decay and pecking.
Practice physical exercise: It is not only important that
you have an active life: avoid the car, elevators, escalators and the sofa.
Better climb the stairs on foot. And also find a sport that makes you enjoy!
You can go by bike, walking, gym… Exercise helps you lose body fat, improve
your fitness and your health. If you can practice it outdoors much better, you
also take advantage of the sun's contact with the skin and increase your
vitamin D synthesis.
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Be aware of your routines, do not think you should continue
eating certain foods because they have always been present in your diet,
routine, habits, customs ... if you are now aware of what they can mean for
your health, you can make decisions accordingly.
How to lose 5 kilos?
Losing 5 kg can be harder to get than losing a considerably
larger amount, this happens because as you get closer to your healthy weight,
the body does not lose weight so easily. But, even if it is a little more
difficult, do not leave it, do not think that it is not necessary to diet since
“they are only 4 kg”. If you do not have good habits, your tendency with the
passage of time may be to gain more weight and can be converted, even slowly,
in 7 or 10 kg more. Remember the importance of maintaining these changes in
habits once you have achieved the goal of losing weight.
Example of one day's feeding
I am going to give you an example of a menu that meets all
the points that I have mentioned before:
BREAKFAST: a coffee
with skim milk (200ml) + 60g whole wheat bread with avocado and sliced
tomato.
HALF MORNING: a bowl of strawberries
FOOD: Salad with lettuce, arugula, carrot, red cabbage,
onion, tomato + lentils (130 g cooked). Grilled salmon with lemon with a
tablespoon of oil. For dessert a 0.0% yogurt
MERIENDA: 2 slices of
pineapple
DINNER:
Zucchini puree with potato (80g). Mushroom omelet (1 egg + 1 egg white).
Wholemeal bread (30g). A tablespoon of oil. And a 0.0% Yogurt.
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