You want to lose around 5 kilos before summer? We show you how this is actually possible in a healthy way within one month.
To do this, we first look at how many calories you need to save or burn in order to lose 5 kilos. We will also go into how to achieve the desired calorie deficit.
Since it always looks easy from a purely mathematical point of view, but often fails because of the implementation, you will get 8 valuable tips in this article, which will optimally support you in reaching your goals. This is how you will reach your desired weight – in a healthy way and without starving yourself.
How many calories do you have to cut to lose 5 kilos??
As you may already know, the calorie deficit is the most important thing in losing weight. (1) That is, you need to consume more calories than you take in. How to determine your personal deficit, you will learn in our free weight loss course.
You can achieve your calorie deficit either by cutting calories or by increasing calorie consumption (exercise / sport). Of course, the best way is a combination of both.
Let’s first calculate how many calories you need to cut in order to lose 5 kilos. For weight determination we use a classic scale during weight loss. While this doesn’t tell you whether you’re losing fat, water or muscle mass, the scale remains one of the best tools for measuring your progress.
Since you also lose a lot of water in the beginning, we assume that in order to see 5 kilos less on the scale, you have to lose about 3 kilos of pure body fat. The remaining 2 kilos are lost body water. The muscle mass should be preserved as much as possible, more about this later.
Calculation example for illustration
To lose 1 kilogram of fat, you need to lose about 7 kilograms.000 Calories to burn or save. (2) For 3 kilos of fat mass you need to lose 21 kilos of weight.Save 000 calories. This sounds like a lot at first.
However, if you calculate this over 30 days, you should have a daily Calorie deficit of about 700 calories reach. This is quite possible.
With our tips it will be easy for you to achieve this deficit and you will certainly see success on the scale. So now let’s get to the tips.
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1.) Short bodyweight workout after getting up
The morning makes the day, as they say. This is also quite possible when losing weight. If you already start the day actively, you will feel much fitter and be much more active in everyday life, which will have a positive effect on weight loss.
If you don’t feel like a long exercise session in the morning, include at least a short workout with your own body weight. You’ll see, this does really good and brings you some benefits. Have a look at our fitness category, there is a suitable workout for you guaranteed.
In general, losing weight is easier if you do a lot of exercise, because you increase your calorie consumption. Include plenty of exercise to make it easier to reach your calorie deficit. Walk a lot, ride a bike, take the stairs and not the elevator, go for regular walks or jog a few times.
2.) Include healthy snacks
Sometimes it’s hard not to eat between the main meals. This is especially true if the breaks between meals are very long.
Here’s why it’s not a bad idea to have a few healthy fitness snacks on hand. If you reach for unhealthy, high-calorie snacks, it will be difficult to achieve a calorie deficit.
If you want to include healthy snacks when losing weight, you should choose snacks that are low in calories but still fill you up. At Lecker Abnehmen you can already find many low-calorie snack ideas and also a list of 33 low carb snacks.
There is certainly something for every taste, no matter if it should be something sweet or spicy.
3.) Protein-rich meals
What can really help you lose weight is to eat enough protein. Protein is the nutrient that satiates the best. (3) And if you are well satiated, it is logically easier for you to consume fewer calories.
In addition, adequate protein intake will help you maintain your muscle mass. (4) This has the advantage of making you look slimmer and firmer, and your muscles will also help you lose weight.
Muscles are tissues that consume a lot of energy. So, more muscles lead to higher calorie consumption and facilitate fat loss. (5/a>)
If you don’t know exactly which foods are rich in protein, our list of protein-rich foods will certainly help you.
4.) Avoid processed foods
Processed foods, such as pizza, burgers, other convenience foods and sweets are usually very high in calories. They also provide few micronutrients, i.e. vitamins, minerals and trace elements.
Especially when losing weight it is important to eat nutrient-rich products. Finally, you eat fewer calories, but your micronutrient intake should remain the same.
So try to avoid processed foods when losing weight and save those calories. Cook better fresh and with natural ingredients. This way you know what’s in your food, can cut down on fat and sugar, and thus conjure up lower-calorie dishes that are more likely to get you to your goal.
By the way, most convenience foods don’t really fill you up either, because they contain little fiber. (6) With balanced, homemade meals you can achieve better satiety and thus save calories without starving yourself.
5.) Try interval fasting
Intermittent fasting is on everyone’s lips – many people have already been able to lose weight successfully with it. The 16:8 method is particularly popular and is very suitable for weight loss.
The principle is quite simple: You fast for 16 hours a day and can eat during the remaining 8 hours. So, for example, this means you fast until 12:00, then eat from 12:00 to 20:00, and then fast again until 12:00. Of course, this principle also works if you prefer to eat in the morning, in which case your fasting phase starts earlier.
By fasting for a relatively long time, you will also have less time to eat, which is a good way to save calories. Most of the time, instead of the usual three meals, you eat only twice. If you then also resort to balanced, low-calorie meals, you will automatically consume fewer calories.
If you want to know more about Intermittent Fasting, its weight loss benefits and health effects, check out our detailed Intermittent Fasting guide with plans.
6.) Eat enough fiber
It can help you lose weight to eat enough fiber. These keep you full for a long time and help you save calories. (7)
You should therefore include as many high-fiber foods as possible. The German Nutrition Society recommends consuming about 30 grams of dietary fiber per day. (8)
Are good sources of fiber:
If you want to learn more about these plant substances and their effects, have a look at our detailed article on dietary fiber, where you will find a lot of interesting information and tips.
7.) Do not ingest liquid calories
This tip is really worth its weight in gold. Drinks, such as sodas, fruit juices or coffee with milk and sugar namely provide some calories. But the problem is that they do not make you full in any way.
So you will still be hungry and eat your meals. The calories of the drinks are then added.
If you consider that half a liter of apple juice or cola provides about 200 calories, it quickly becomes clear that this will make it difficult to achieve a calorie deficit. So save those calories and eat your fill of high quality foods.
Water is best for drinking. If you get bored with this, you can drink water with sparkling water or spice it up with lemon juice. Tea is also a good alternative when you need a bit of flavor.
For more ideas on what to drink during your diet, check out our article with the best drinks for weight loss.
8.) Large glass of water after getting up and before each meal
Drinking is not only incredibly important for your health, but also a factor that should not be neglected when losing weight.
The fact is that thirst is often confused with appetite or hunger. If you drink too little, you may end up eating instead, when you should have just been thirsty. They make you consume unnecessary calories, which will make it difficult for you to lose weight.
Get into the habit of drinking enough water, at least 1.5 to 2 liters per day. Start the day best immediately with a large glass of water. After getting up, it is especially important to drink water.
It does not hurt to drink a glass of water before each meal. The liquid fills the stomach and a slight feeling of satiety already sets in. This means that you will probably eat a little less at the meal itself and save calories.
There are already several studies that have proven that sufficient fluid intake has a positive effect on weight loss and subsequent weight maintenance. (9, 10)
So really focus on getting enough fluids in your body. If you drink a large glass of water (0.5 liters) in the morning and a small glass of water (0.25 liters) before each meal, you have already drunk 1.25 liters of water. If you drink regularly in between meals, it will be no problem for you to reach the targeted 2 liters.
Conclusion
It is possible to lose a good 5 kilos within a month, but of course it requires a precise plan and discipline.
The daily calorie deficit you need isn’t necessarily small, but with our tips you’ll definitely reach it. They make sure you don’t go hungry and lose fat effectively.
I wish you much success and perseverance on the way to your desired weight.