To lose 5 kilos there are no magical recipes, but including small changes in your daily routine can guarantee that you lose body fat in less time than you imagine
You have an event in a few weeks: a friend’s wedding, your son’s birthday … It does not matter, you only think about losing weight to get into those pants that until recently were perfect for you. Do not despair, it is not an impossible mission, but neither is it simple. The truth is that there are no magic recipes and the only effective methods go through a balanced diet and regular physical activity.
However, there are habits that can help you avoid cravings and fight excess calories. Introducing these small changes in your diet can make you lose 5 kilos and even more in just one month, according to the prestigious nutritionist Rachael Link, who provides the main keys in the magazine “Healthline”.
1- Try a protein-rich breakfast
Adding protein to your diet is the easiest and most effective way to lose weight, because the body uses more calories to metabolize this component than with fats or carbohydrates. Better if it is possible to consume them during breakfast as a way to reduce cravings and excess calories in other times of the day, although it is important to keep in mind that not all proteins are the same. According to a study from the University of Tel Aviv, the best foods to start the day are those rich in whey such as milk, yogurt or ricotta cheese.
2- Move to soluble fiber
Soluble fiber absorbs water and forms a gel that helps to slow down the digestion of food. In this way, you will feel full before and eat less throughout the day. In addition, a joint investigation of several American universities shows that the consumption of this type of fibers – present in foods such as shirataki noodles, Brussels sprouts or avocados – can reduce abdominal fat significantly.
3- High intensity training
High-intensity interval training, or HIT, is not a gym maguefada, but is the result of the parallel conclusions of researchers Martin Gibala, of the McMaster University of Canada and Izumi Tabata, of the Ritsumeikan University. of Tokyo. Another 200 analyzes more certify that doing only three minutes of intense exercise burns between 20 and 30% more calories than other activities.
4- Enjoy the food slowly
People who eat fast get much more fat than those who eat it slowly. So much so that ‘precocious eaters’ are up to 115% more likely to suffer from obesity, according to a report from the University of Otago (New Zealand). It happens because after eating the intestine suppresses a hormone that controls hunger called ghrelin and releases others that inform the brain that nutrients have been absorbed. This process involves a minimum of 20 minutes.
5- Make sure you sleep well
Sleep deficit is one of the main risk factors for weight gain. On the one hand, people who sleep less than they should have a greater appetite, while their hormones are deregulated; and on the other hand, sleep restriction affects glucose metabolism and reduces insulin sensitivity. It is absurd to establish a number of hours of ideal sleep for each person, and far from the eight hours marked by the urban legend, depends on age.