Lose 5 kg: our tips!

Losing 5 kilos is an achievable goal if you give yourself time to do it. Indeed, losing weight quickly and well is never good. Losing 5 kilos in 1 week or in 15 days is impossible and bad for your health.

To do it right, it is better to take the trouble to do it in 1 month or 1.5 months or even 2 months thanks to a healthy and balanced diet and regular activity.

How to lose 5 kilos in the long term?

Whether you are a man or a woman, to lose weight, you need to effectively reduce your calorie intake by about 500 to 1000 calories per day. This will ensure that you lose weight quickly.

How do you do this? Focus on foods that are less salty, less fatty and less sweet. We give priority to fruit, vegetables, white meat, fish and wholegrain products.

To do this, the idea is to concoct Weight Watchers-style menus for the week while integrating sports sessions. In this way, you will eat fewer calories than you burn.

This is how you will lose weight during your diet. The important thing is to create new eating habits with a balanced diet and to incorporate easy exercise into your daily routine. If you continue to do this after your diet, you will ensure that you lose weight without putting it back on.

It is also possible to lose weight without sport, but the weight loss will take longer and it may take at least 3 months to lose those 5 stubborn kilos.

We also avoid express diets, cabbage soup diets and other protein diets and Dukan’s high protein diets to lose weight before Christmas, before the summer, very quickly. The body doesn’t understand weight loss that is too rapid and stores even more to compensate for the loss and deficiencies. To lose 5 kilos, you should go slowly every week and do it the right way.

Losing 5 kilos through diet

It’s possible and essential! Food is the basis of our health, an essential part of our daily lives and when we say that we are what we eat, we are not far from the truth. Losing 5 kilos without dieting, without being careful, is impossible. That’s why you need to concoct healthy recipes, focusing on foods that will help you burn fat.

So you make meals where fibre and protein are the main ingredients to lose weight, protect your digestion and keep your muscle mass. The aim is not to melt away like snow in the sun but to acquire a harmonious figure. Secondly, you don’t skip meals. Contrary to popular belief, not eating does not make you lose weight. Quite the contrary. So to think that you will lose those 5 kilos by fasting is a heresy.

To be and stay slim, you should allow yourself three meals a day and stick to them. In order not to get frustrated, you organise one festive meal a week, while remaining reasonable. This is what chrononutrition, a method for slimming that has received many positive opinions, advocates. Another extremely important point: we drink.

It is by drinking water that you will manage to lose weight. For special diets, such as vegetarian diets or diets during Ramadan, it is possible to adapt the menus with numerous recipes. The important thing is to lose weight without hunger because nothing is worse than the frustration of a slimming cure.

Sport to lose 5 kilos

Whether you are 20 or 40 years old, whether you are slightly overweight due to everyday life or due to pregnancy after childbirth, sometimes you need to lose weight. You can lose 5 kilos with sports activity. You just have to adapt your activity to your abilities and your daily life.

At 50, if you have always been sedentary, you will not go for a one-hour jog tomorrow. That’s the best way to get stupidly injured. Start slowly. Activities that are particularly effective for weight loss are swimming, cycling, running, jumping rope, aquabike and aqua aerobics being particularly effective for losing thighs.

How do you make a programme to get moving? By varying the pleasures: running on Monday, swimming on Tuesday, jumping rope on Thursday and cycling on Friday. You don’t need to do an hour a day, twenty minutes or so will help you very quickly and will fit in perfectly with your daily routine.

It is essential to have at least two days off a week to avoid overtiredness.

Your programme to lose 5 kilos

Day 1

Breakfast :

One tea

Two rusks

10 grams of butter

0% cottage cheese

Lunch :

Carrots in a salad with a light olive oil dressing and lemon

Courgettes au gratin with 25 grams of Emmental cheese

A minced steak with 5% fat

A 0% yoghurt

A pear

Dinner :

Endive and heart of palm salad with a light olive oil and lemon juice dressing

Steamed green beans

Chicken fillet with curry

A small Swiss cheese (0%)

An apple

Include about twenty minutes of split jogging in your day, with two minutes of running and two minutes of walking. It’s a great way to fill up on energy and it’s free!

Day 2

Breakfast:

Coffee or tea

Two slices of bread (about 30 grams)

10 grams of butter

One 0% yoghurt

Lunch :

Asparagus with vinaigrette (light)

One portion of rabbit with mustard

Steamed broccoli

Homemade fruit salad with 50 grams of apple and orange and 80 grams of banana

0% fromage frais

Dinner :

Tomato and tuna salad with a light dressing of olive oil and lemon juice

A salmon steak in foil

100 grams of brown or wild rice

25 grams of Emmental cheese

A clementine

A short swimming session with at least half an hour in the pool: it’s good for getting rid of cellulite and for your morale.

Day 3

Breakfast :

Tea or coffee

100 grams of oatmeal with 200 mL of skimmed milk

A small 0% Swiss cheese

Lunch :

Salad with 125 grams of cod, 100 grams of potato

Steamed cauliflower

0% yoghurt

A pear

Dinner :

A cucumber with a sauce like a tzatziki: 0% yoghurt, 1 teaspoon of olive oil, garlic, chives, mint and coriander.

Grilled fat-free turkey breast

Green salad with a light dressing of olive oil and lemon juice

0% strawberry cottage cheese

Today, we let the body rest

Day 4

Breakfast :

Tea or coffee

30 grams of bread

10 grams of butter

0% curd cheese with two teaspoons of honey

Lunch:
Coleslaw salad with grated carrots, white cabbage and green apple, 3 teaspoons of 0% yoghurt and vinegar

One portion of shrimp in parsley

One 0% yoghurt

An apple

Dinner :
One portion of tabbouleh with 100 grams of semolina, cucumber, tomato, pepper, parsley, mint and lemon juice

One slice of white ham, rindless

A small Swiss cheese (0%)

80 grams of banana

Start jumping rope as a child: twenty minutes on the same theme as Monday: 2 minutes of effort and 2 minutes of rest

Day 5

Breakfast:

Tea or coffee

30 grams of wholemeal or cereal bread

10 grams of butter

One boiled egg

Half a slice of ham

Lunch :
Lamb’s lettuce and tomato salad with a light dressing of olive oil and lemon juice

Steamed potatoes with 5 grams of butter

A piece of baked hake

25 grams of sheep’s cheese

0% yoghurt

Dinner :

Cheese omelette made with 3 eggs and 25 grams of Emmental cheese

Green salad

Fruit salad with 100 grams of orange and 100 grams of kiwi

A 0% fromage frais

At the end of the week, if the weather is good, we go for a bike ride.

Day 6

Breakfast :

Tea or coffee

Two rusks

10 grams of butter

One 0% cottage cheese

Lunch:

Courgette salad raw or cooked with a light dressing of olive oil and lemon juice

Steamed carrots

A piece of hake in foil

0% yoghurt

An apple

Dinner :

A 100 gram pasta salad with smoked salmon. Green salad with a light dressing of olive oil and lemon juice

25 grams of Camembert cheese

A small Swiss cheese (0%)

200 grams of watermelon

Day 7

Breakfast :

Tea or coffee

100 grams of oatmeal-type cereal

200 ml skimmed milk

0% yoghurt with 1 teaspoon of honey

Lunch :

100 grams of steamed potatoes and carrots (100 gr)

Chopped steak

Green salad with a light dressing of olive oil and lemon juice

A clementine
A 0% yoghurt

Dinner :

100 grams of pasta salad with carrot, pepper, tomato, 85 grams of chicken and 25 grams of goat cheese

0% cottage cheese

Melon

It’s Sunday, but why not take a short walk with the family to digest?

To make up for those little cravings at ten or four in the afternoon, you can offer yourself a snack of 0% yoghurt or a low-calorie fruit such as an apple or a pear, for example.

After 1 week, you will start to see the benefits on your body. You will have a better digestion and will have lost some weight. In 2 weeks, the results will start to show.

In 3 weeks, you will have adopted a new lifestyle. In fact, it takes three weeks for the body to acquire a new habit.

In the end, losing 5 kilos is just a matter of habits and these habits are in fact a way of life that we should all have for the comfort and well-being of our health. If it is never easy to embark on this kind of adventure, if our willpower often plays tricks on us, why not try it together? We are always stronger when we are two.