Losing 5 kilos sounds so easy. But anyone who has ever wanted to lose a few pounds knows how difficult it can be. With our weight loss tips you can finally do it!

The first kilo disappears quickly, but as soon as you have sinned once, the kilo is gone again. Losing 5 kilos seems so difficult at such times.
But don’t worry! With the right tips you can do it and those annoying 5 kilos will be gone and won’t come back! However, you will have to be patient and persevering: because five kilos can’t just magically disappear into thin air in one or two weeks. In order to lose weight permanently, you should take a closer look at various aspects of your life and change a few things.

Lose 5 kilos: A little discipline is necessary

If you want to lose 5 kilos, you don’t have to give up raw vegetables and salads completely. But you do have to make a small sacrifice. For example, not giving in to the desire for chocolate or fast food every time. Or that you start to pay more attention to your diet. A change in diet is particularly helpful in losing weight.

Tips for finally losing 5 kilos

Exercise is also important if you want to lose weight. It doesn’t matter if it’s 5 kilos, 10 or more. Losing weight is easier with exercise, because you burn a lot of calories, attack your fat reserves and even build up muscles so that your body becomes nicely toned.

Sounds so simple in theory. The problem, however, is often our inner pig, which tells us that tomorrow is another day. Instead of exercising, we prefer to spend our time on the couch.

Keep a food log and recognize bad habits

Frustrated eater or sweet tooth: If you want to lose those annoying 5 kilos once and for all, you need to know your bad habits. To do this, you should keep a food log for at least a week. Write down everything you eat. Try to be as specific as possible about the grams you eat and don’t forget to include drinks. Since we often eat without being hungry, you should also note how you felt before eating.

After the week, sit down and see where the extra kilos came from. Are fast food and convenience foods to blame, sweets, crisps or perhaps high-calorie drinks? This knowledge will help you immensely if you want to lose 5 kilos, because you should change these things.

 1. turn bad habits into good ones: Frustration Eaters

Feelings often play a big role when it comes to eating. Are you one of those boredom or frustration eaters? Then here are a few tips on what you can do instead to finally lose weight.

Tips for frustration eaters:

• Talk about the anger, preferably directly to the person who caused it
• Call a good friend and let them comfort you.
• Do something good for yourself and do some small relaxation exercises. You can do this in the office or in between.

2. turn bad habits into good ones: Boredom eaters

Eating is a great remedy for boredom – but one that you should urgently break. Instead, do these things to pass the time:

• Take a walk or go for a spin around the block.
• Call a friend.
•  Find new hobbies.

3. turn bad habits into good ones: stress eaters

Constant stress is part of everyday life for many of us. It’s a shame that stress often makes you eat more. So relax and follow these tips:

• Put everything you eat away so you don’t unconsciously reach into open bags.
• Redistribute work when it gets too much.
• Bring more structure into your day and try to avoid stress.

4. change bad habits into good ones: Have a sweet tooth

Can’t keep your hands off sweets? Don’t ban them, even if you want to lose those 5 kilos. Bans will only make you crave them even more. Instead, follow these tips:

• Ration chocolate and the like, for example, allow yourself 1 bar per week.
• Look for sweets that don’t have as many calories, e.g. fruit gums or liquor ice, which contain sugar but no fat. Or Russian bread.

Is that easier said than done? Are you still thinking about sweets when you really want to lose weight? Then we have a few great tips against cravings for you. And don’t forget: a little slip now and then is not the end of the world.

Healthy eating instead of crash diets to lose 5 kilos

Do you want to lose 5 kilos fast? Then you’ve probably already tried one diet or another. Crash diets promise quick weight loss, e.g. 5 kg in 2 weeks or 1 month.

Stay away from these diets. You may lose weight, but you’ll gain it back just as quickly. To lose weight permanently and keep it off, you should change your diet for the long term.

Lose 5 kilos with the right diet

Whether you want to lose 5, 10 or 20 kilos, the best way is to change your diet. With the nutrition protocol you have already found out where your weak points are. You should definitely work on this with the tips mentioned above.

You should also follow the recommendations of the German Nutrition Society: Eat a portion of vegetables three times a day and a portion of fruit twice a day. Both are low in calories, but contain many vitamins and minerals. Get into the habit of eating vegetables at every meal. Build your hot meals around vegetables. Reduce pasta and meat portions in favour of vegetables.

Lose 5 kilos: These diet tips will help

• If you want to lose 5 kilos or more, you should also eat whole grain products instead of white flour foods. They keep you full longer and contain more fibre.
• Prefer low-fat dairy products.
• Meat should only be eaten a maximum of three times a week and then only a small portion.
• You should not forbid yourself sweets, fast food and ready-made meals, but make sure you eat small portions and do not eat them every day.

A little tip: Drinks are often forgotten. Juice, soda or even coffee with sugar or syrup are small fatteners. It’s better to drink water (0 kcal!)! And of course you should try to reduce sugar in coffee or tea. Best of all, certain drinks help you lose weight, even while you sleep. These include milk, kefir or chamomile tea.

Lose 5 kilos: Are bread and pasta the enemy?

In times of low carb, pasta and bread are seen as the declared enemy by everyone who wants to lose weight. However, this is not true at all. Only simple carbohydrates that are found in sweets, light pasta, rice, white flour products, cakes or fast food are problematic. You should only eat small portions of these foods. However, there is nothing wrong with complex carbohydrates found in wholemeal bread, wholemeal pasta or brown rice.

These are the carbohydrates you can eat:

• Wholemeal bread instead of white bread
• Prefer wholemeal pasta
• Go for oatmeal
• Quinoa, amaranth and millet
• Pulses contain not only complex carbohydrates, but also proteins.

Lose 5 kilos fast with effective training

If you want to finally lose those 5 kilos, you should not only change your diet, but also exercise regularly. A combination of endurance and weight training is ideal. Go walking or jogging three times a week, do Zomba or another strenuous sport that makes you sweat.

This burns a lot of calories. In addition, do some weight training like BBP exercises or use machines in the gym. The muscles you build up will also burn a lot of energy and your body will be toned and perfectly shaped.

Would you rather train at home? That’s no problem either! Just 20 minutes of training is enough to achieve great effects and lose 5 kilos.