IS IT POSSIBLE TO LOSE 5 KILOS IN A MONTH? WE REVEAL THE KEYS TO ACHIEVE IT

Have you ever wondered if it is possible to lose 5 kilos in a month? Losing weight is not an easy task, you have to change certain routines that can be a bit difficult at first. When it comes to losing weight fast, sometimes it's enough to change your eating habits and increase your exercise practice.

Talking about losing an exact figure in a certain period of time can be risky. When we talk about losing 5 kilos in a month, it should be emphasized that this figure depends on the metabolism and how precisely the instructions are followed to achieve it.

As we have said on other occasions, the key to losing weight is none other than eating a balanced diet combined with exercise. This is the method proposed by most doctors and nutrition experts. It is important to know that there are some risks when you want to lose a lot of weight in a short time. For this reason, it is essential to lose weight safely and always consult a specialist or a trusted doctor.

A major risk is following some miracle diets that ask not to consume more than certain daily calories and this can cause serious health problems. Special care must be taken with "miracle diets" that promise to lose a lot of weight in a short time. It is important to have a varied, balanced and healthy diet.

HOW TO LOSE 5 KILOS IN A MONTH?

A sedentary lifestyle and a poor diet are two of the main causes of weight gain. However, it is shown that constant stress, anxiety and harmful habits such as excessive alcohol consumption also influence. To reduce those extra kilos it is important to modify daily habits and try to adopt a healthy lifestyle.

Sport is a fundamental part of weight loss. Specialists recommend a minimum of 150 minutes of physical activity per week, which could translate to about 30 minutes a day, five days a week. But what kind of sport is the best for weight loss? To this question we will tell you that there is not just one, but that it is advisable to combine several types of training.

Cardio training such as walking, running or cycling is very interesting as it increases the heart rate. It is best to complete it with resistance training to develop strength and muscle, while burning body fat.

Finally, high-intensity exercises or HIIT are very interesting since they involve making great efforts in a short time and are very effective for losing weight. For this reason, it is best to combine these three types of sport to, in the long term, manage to burn more calories than are consumed and, therefore, achieve a caloric deficit.

These are our ATAA Tips to lose weight:

WHAT TO EAT TO LOSE 5 KILOS?

In addition to sports, the second part to lose weight in an express way has to do with food. You have to eat a balanced diet and not stop eating any type of food. It is advisable to eat a large amount of fruits and vegetables, eat whole grains instead of traditional carbohydrates, eat fish and lean meats, as well as nuts and healthy fats such as olive oil.

The daily amount of water is also very important. It is not only about being well hydrated, but drinking at least two liters of water a day is very beneficial for losing weight.

Another trick to lose weight is to sleep well and a minimum of 7 hours. One of the reasons is related to the hormone ghrelin, known as the "hunger hormone" and that can be released by the absence of sleep. The more time we spend sleeping, the less time we have to get hungry.

DIET TO LOSE 5 KILOS IN A MONTH

To lose a few kilos, it is best to stay away from diets and miracle products that will only create disorder and imbalance in your body.

For the diet to be healthy and not negatively affect, a variety of foods must be included in appropriate amounts. Some of these foods are: lean meats and skimmed dairy products, preparations with little sugar and little salt to avoid fluid retention, while purifying the body; and of course, plenty of fruits, vegetables, and fluids.

The goal should be to ditch junk food and processed foods and stock the fridge with healthy items. It is also recommended to eliminate alcohol (only for special occasions) and sugary drinks. This does not mean that once a week you can give yourself a "whim".

EXAMPLES OF SOME DISHES THAT YOU CAN INCLUDE IN YOUR DIET

The first suggestion we give you is to flee from strict diets or diets that you do not know you are capable of maintaining over time. What really works is a change of habits that will allow you to maintain a healthy diet and control your weight.

There is one thing that is clear regarding food, and that is that unprocessed or little processed foods, in addition to eating plenty of fruits and vegetables, can improve health.

Next, we leave you with some food proposals so that you can incorporate them into your diet and lose weight:

Breakfast: bowl of fresh smoothie cheese or plain yogurt with blueberries and dried fruit. Infusion.

Food: wholemeal pasta with chicken and vegetables. 1 piece of seasonal fruit.

Dinner: toast with tomato, cheese, pepper and Serrano ham. Pineapple.

SUPPLEMENTS TO ACCELERATE FAT LOSS, ARE THEY GOOD?

This is a delicate and somewhat complicated subject. There is no product that, taken by itself, promises rapid weight loss. There are some supplements that can help us calm our appetite for hours and that are low in calories. These can be: infusions, natural juices, nuts... They can be included as small snacks between meals that will also bring us great benefits.

Another story is the famous weight loss pills. And we tell you right now that these products are a waste of money and time, in addition to making you lose motivation.

After several studies on this type of food supplements, there is no evidence that they serve to lose weight, since their effectiveness without a balanced diet or frequent exercise has not been demonstrated. The lack of effectiveness and doubtful effects of these weight loss products have proven not to be a panacea to achieve results.

EXERCISES TO LOSE WEIGHT

Aerobic or cardio exercises increase the heart rate and burn more calories, such as: walking, swimming, running, dancing, cycling... In addition, the more muscle groups involved in the exercise, the greater the caloric loss. For this reason, a comprehensive, functional and aerobic exercise is ideal for losing weight in a short time.

There are many gym machines that you can buy for home that perform this type of training, such as:

• spinning bikes
• elliptical bikes
• the treadmills
• The Air Bikes

All of them are available in the ATAA Sports online store and with the best prices on the market.

CONSIDERATIONS THAT YOU SHOULD TAKE INTO ACCOUNT IF YOU WANT TO LOSE WEIGHT:

HOW MUCH IS THE MAXIMUM YOU CAN LOSE WEIGHT IN ONE MONTH?

The first thing to keep in mind is that it is not recommended to lose more than 1 kilo a week, so with 5 kilos in a month we would be at the limit of that recommendation. You have to set realistic goals when it comes to losing weight, otherwise it is almost certain that you will end up abandoning it.

IS IT HEALTHY TO LOSE 5 KILOS IN A MONTH?

Being at the limit of what is recommended, it would be within the healthy range. But special care must be taken not to overdo it. Keep your diet in check, your exercise routine always active and you will be able to meet your goals sooner or later. We must not be obsessed with dates, nothing happens if we take a little longer to lose weight, the important thing is to do it and feel good.

SHOULD I GO TO THE DOCTOR BEFORE STARTING A WEIGHT LOSS ROUTINE?

If you have doubts or suffer from any illness, it is best to see a specialist or your trusted doctor. Here we give you some tips that you can follow or that you can modify according to your tastes or needs. The important thing is to always put health first.

Ready to try to lose 5 kilos in a month? By following the instructions that we have given you, the success to achieve it will be much closer. In the ATAA Sports online store we have all kinds of material necessary for you to start practicing daily sports at home.