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.
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