6 steps for people who want to lose 5 kg of excess weight

If you focus on the 6 key steps below, you will be surprised at how easily you can lose 5kg of weight.

1. Start your day with water and drink water throughout the day

You may have heard that you need to drink water to lose weight before but are you really doing it right?

So, let’s get started! When you start your day with a big glass of water, you’re more likely to eat a healthier breakfast or work out more effectively at the gym. Plus, drinking water in the morning can help you stay more energetic.

Drinking water is important for cell function and hydration helps with weight loss. Hydration often occurs from 3am and many people mistake thirst for hunger.

The goal is to drink 2 liters of water a day and of course not soft drinks or carbonated water.

2. Prioritize protein

Protein is essential for building and repairing muscles, clotting blood, and maintaining energy. Studies show that eating a high protein breakfast helps you feel satisfied throughout the day and prevents late-night snacking by affecting the hormones that control hunger.

Now you have the answer to the question of why on days when you skip breakfast, you will crave cookies at night.

3. Eat green vegetables

Green vegetables are always a 5-star food because they are high in fiber and water, helping you feel full. They are also rich in disease-fighting antioxidants, anti-inflammatory and of course very low in calories.

The anti-inflammatory properties of antioxidants also contribute to weight loss. Foods rich in antioxidants such as vitamins C, E and beta carotene help reduce fat storage by regulating the hormone insulin. These compounds are also found in citrus fruits, almonds and sweet potatoes.

During meals, eat green vegetables first, other unhealthy foods will automatically decrease.

4. Be proactive in eating fat

Eating fat does not make you fat and can even make you thinner. Fat makes food taste better and makes your body burn more calories to digest it.

However, you need to actively control the amount of this fat, it should only account for 30% of the daily energy.

One suggestion is instead of having a large apple for a snack, have a slice of apple with 2 tablespoons of almond butter or maybe a salad dressed with olive oil.

5. Listen to your body

Focusing on foods rich in protein, good fats, fiber, and antioxidants is important, but learning to listen to your body is the key to weight loss.

Take control of your hunger by learning to judge how hungry you are. It is best to eat when you are “slightly hungry” and stop eating when you are “slightly full”.

6. Evening meditation

Stress affects all aspects of your health, including your weight. Exercise won’t help if you’re stressed for a long time. Chronic stress can also cause hormonal imbalances in your body, which can lead to weight gain around your waistline and free radicals, and can make you crave more food.

Therefore, reducing stress will have a big impact on your weight loss efforts. Meditating, even for just 5 minutes, will reduce any anxiety. So while maintaining exercise, meditation will be an effective stress management tool.

According to Dantri