Healthy and Effective Strategies for Women Over 50 to Lose 5kg Safely

How to Lose the Last Excess Kilos in a Diet

The final phase towards reaching your desired weight is often the most challenging part of a diet. However, with the right approach, you can achieve this last step almost effortlessly. While the initial weight loss may be rapid, the closer you get to your goal weight, the slower the progress becomes. Many individuals give up during this final phase, foregoing the loss of those last few stubborn pounds.


This can lead to the yo-yo effect and a sense of failure for many people.


Why are the last kilos the hardest to lose?

The simplest answer is that the body doesn't consistently lose weight in a linear fashion. As body weight decreases, the calorie requirements and the proportion of essential nutrients also change.


Many people who are actively trying to lose weight overlook this effect. Simply eating healthier and exercising more does not guarantee continuous and uniform weight loss.


At certain points, additional dietary adjustments and modifications to the exercise routine are beneficial to reach the desired goal. Other factors such as altered sleep patterns, stress, or subconscious burdens can amplify the effects of the diet plateau.

Losing weight in a healthy and sustainable manner is always recommended. 

Here are some tips to help you lose 5kg:


Set Realistic Goals: Aim for gradual weight loss of about 0.5-1kg per week. Losing weight too quickly can be unhealthy and unsustainable.


Create a Calorie Deficit: To lose weight, you need to consume fewer calories than you burn. Calculate your daily calorie needs and create a deficit by reducing your calorie intake or increasing physical activity.


Healthy Eating: Focus on a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed foods, sugary snacks, and beverages.


Portion Control: Be mindful of your portion sizes. Use smaller plates and bowls to control your food intake. Listen to your body's hunger and fullness cues to avoid overeating.


Stay Hydrated: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger. Avoid sugary drinks and limit alcohol consumption as it can add extra calories.


Regular Exercise: Incorporate both cardiovascular exercises (such as brisk walking, jogging, cycling) and strength training (using weights or resistance bands) into your routine. This helps burn calories and build lean muscle mass.


Increase Physical Activity: Find ways to be more active throughout the day. Take the stairs instead of the elevator, go for a walk during your lunch break, or engage in activities you enjoy, such as dancing, swimming, or yoga.


Track Your Progress: Keep a record of your food intake and exercise to monitor your progress. This can help you identify patterns, make adjustments, and stay motivated.


Get Adequate Sleep: Aim for 7-9 hours of quality sleep each night. Lack of sleep can disrupt hormones related to hunger and satiety, leading to cravings and overeating.


Seek Support: Consider joining a weight loss support group or involving a friend or family member in your journey. Having someone to share your challenges and successes can be motivating.


Remember, weight loss is a gradual process, and it's essential to prioritize your overall health and well-being. If you have any underlying health conditions or concerns, it's always a good idea to consult with a healthcare professional before starting any weight loss regimen.

Read also:

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