How to lose 5 kg in one month?

How long does it take to lose 5kg? How many calories?

How long can you lose 5 kg? The answer you would like to hear is "a little," "1 day," or something similar, but in reality, it is not: it takes longer, and the correct answer is "it depends!". An answer that is usually not liked because it does not give certainty.

To lose 5 kg of fat from a theoretical point of view, make a few calculations: 1 kg of fat corresponds to 7000 kcal (1 g = 7 kcal), unlike dietary fats, containing 9 per gram as they are more dehydrated.

Thanks to training and nutrition, a winning combination for losing weight compared to taking them individually, you can create a calorie deficit (cut) and lay a solid foundation that allows you to start seeing that hated number drop on the scale.

This cut must correspond (always theoretically) to 35000 kcal (7000 kcal x kg). All that remains is to distribute them: it is clear that it is not possible not to eat for many consecutive days to reach this not insignificant number.

For example, to have some numbers in hand:

if you set a deficit of 500 kcal every day, it will take 70 days, just over two months;

If 350 kcal, then it will take longer: about 100 days.

Everything goes smoothly, at least in theory: then in practice, subjectivity takes over, the different metabolic responses, the fact that at first, you lose more weight and then gradually the decline will be slower, etc. Without forgetting that weight loss is not linear in practice: losing fat is physiology and not pure mathematics.

How to lose kg quickly: the basic tips

Losing weight quickly is possible, but this does not coincide with weight loss (less body fat), which you usually want to lose. In fact, when weight changes in a short time, it is water and glycogen (carbohydrates), not adipose tissue, that is responsible.

So it is enough to drink less than usual and introduce a smaller amount of carbohydrates to lose weight. As for carbohydrates, these in the body are deposited in glycogen in the liver and muscle, and 1 g of deposited glucose binds to 3 of water.

Thus, it easily emerges that a lower carbohydrate introduction translates into a lower deposit and, therefore, a lower weight. Another variable that affects body weight in the short term is salt: this substance, with which it is easy to exceed the requirement today, has, in fact, the ability to retain liquids.

Foods to be preferred to lose 5kg in a month

What do you need to eat to lose weight? What do you want? Even if it's not the answer, you might expect, yes! As you read earlier, the basis for weight loss is calorie intake: once established, you can reach that quota of calories and nutrients with any food.

It's not cutting out carbohydrates, avoiding sugar in coffee, eating a fruit and vegetable diet, or carrot juice for breakfast that makes you lose weight. If one of these methods works, it is because they allow you to create the deficit.

However, it must also be said that if, on the one hand, it is the quantity of food that determines the weight, on the other, it is the quality that contributes to the health and building a more effective meal plan. For example, inserting fibrous foods (whole grains, fruits, vegetables, legumes) and protein foods (fish important for omega-3s, meat, eggs, legumes) helps satiety.

If in this way you can satisfy your eating plan and hunger, we must not forget that today's food is also gratification and fulfillment: to satisfy your appetite, you can certainly take a whim with your favorite foods and lose weight anyway. Before the single meal, there is the context!

Lose 5kg without physical activity

It is possible to lose weight even without necessarily becoming an athlete: the parameter on which to act is nutrition. Meals thus see a decrease in the quantity of food choice, preferring the less caloric ones for the same weight.

It is certainly more difficult to lose weight than those who do physical activity, especially those who already habitually eat little or feel hungry easily: continuing a low-calorie diet for several weeks without feeling full is practically inevitable. But it is a good sign: it means that you are actually losing weight.

Lose 5kg with physical activity

If you like to do physical activity, even just very simply going for a walk in your free time, you have an advantage in weight loss: compared to a sedentary person, you probably have a better metabolic structure (not "fortunately" but just because you are active) and you can create the caloric deficit through the expenditure given by physical exercise.

So you can also not affect too much (it depends on how much more you move) how much you eat: an essential aspect, especially if you struggle to bear hunger.

Walking

Without giving too much confidence to smartwatches and apps, which usually overestimate energy expenditure, consider that on average, when you walk, you consume about 0.5 kcal/km/kg. For example, if you weigh 80 kg and walk at any pace for 10 km, you consume 0.5 x 10 x 80 = 400 kcal. Walking can be useful for losing weight, as it is a simple thing within reach of many and can also be pleasant to "disconnect" during the day.

However, it is certainly not among the activities that make you burn the most: to consume more with walking; you can choose whether to increase the kilometers traveled or prefer uphill terrain (which will be more tiring).

Running

In the case of running, however, compared to walking for the same kilometers and kilos, you consume more: in this, the formula is 1 kcal/km/kg. Again in the case of the subject of 80 kg and 10 km, the calories consumed are double (800 kcal).

What is the advantage of running over walking? Probably, since one of the things you don't have or say you don't have today is time, it burns more for the same time - as running speed should be clearly greater than walking speed.

With the gym

For the same amount of time, weight training consumes less energy than running: an average of 300 kcal/hour. This does not mean that weight training is to be discarded if you want to lose weight: especially if you are looking for a body recomposition and need to build lean mass, it is the preferred way in combination with an adequate diet.

Losing 5kg at 40 or 50

Is it possible to lose weight even after 40? Certainly, the metabolic and physiological processes are always the same, and the calorie deficit rule always applies. Surely the basal metabolic rate will have dropped a little, but in any case, it is a drop that is not so drastic as to make weight loss impossible.

Some main reasons why you may find it harder to lose weight are:

you move less;

you do not realize how much you actually eat (if too much) due to habits established over the years;

By dint of countless attempts to lose weight, you eat too little, and you have spontaneously accustomed your body to consume little.

What to do? Basically, being more aware of how much and what you eat, increasing your energy expenditure by exercising: even a little intense like a walk every day can make a difference.

Lose 5kg after the holidays

For some, large holiday meals may be a problem - how to solve it? Given that it is not those few days of holidays that are the reason for getting fat but all the others, gaining weight within a few days or weeks is normal when you eat more than usual.

But this is not necessarily due to the accumulation of fat; on the contrary: when weight gain changes from day to day, there are other underlying causes such as:

glycogen: you eat more carbohydrates, and the hepato-muscle reserves are filled

Water: linked both to the glucose molecules of the glycogen and retained perhaps also due to a large amount of sodium.

It, therefore, comes naturally as the first thing to do to lose the pounds of the holidays is to return to the usual diet or, to compensate for large excesses, eat slightly less on the days close to huge meals.

Find more information on the subject in the article on Christmas binges.

Losing 5kg and not getting it back right away

If losing weight is difficult, regaining it is straightforward: once you see that much-desired number on the scale, you have the impression that you have arrived and can start eating as before the diet - in the end, you have reached your target weight!

But it doesn't work like this: the next phase is essential not to regain the lost kilos. This is easier to achieve when the diet established during weight loss (for example, number of meals, quantity, ...) becomes a set of good habits.