How doI shed 10 kg in just 5 weeks?

 

             

                  Photo by on Unsplash

1. Eat less

The first step is cutting back on what you eat. Not only will this help you shed the pounds faster, but you’ll also feel healthier since you won't need to worry about counting calories. You should consume between 2,000-2,800calories per day to maintain your weight. If you're trying to lose weight at a rate of 1lb (0.45kg) per week, you'll have to cut out approximately 20 calories from each meal.

2. Consume smaller meals throughout the day

This may sound counterintuitive, but eating small meals helps you to feel fuller longer. Try having three meals rather than four. Afterward, you could have even just two snacks a day. Don't skip breakfast altogether though; this habit can make you feel weak.

3. Drink plenty of water

It's surprising how much we actually drink, especially if you consider that our bodies are composed primarily of water. When you sweat, pee and poop, you're losing water. In fact, you lose around half a liter of water for every hour of moderate exercise. So if you're doing anything that requires physical exertion, you should definitely drink some H20 before undertaking strenuous activities.

4. Exercise regularly

Exercise is a great way to burn extra calories. But don't head to the gym expecting to drop fat. Instead, focus on cardiovascular training. Run, cycle, swim or do any sort of aerobic activity. A study published in Medicine & Science in Sports & Exercise reveals that high-intensity interval training is the best workout for burning fat.

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5. Quit smoking

Smoking not only makes you look older, but it also adds unwanted pounds. You'll want to quit completely if you've been smoking for more than 15 years. This will slow down your metabolic rate and reduce your body's natural calorie burning capacity. Quitting cold turkey isn't recommended either. Instead, try reducing the number of cigarettes you smoke at once.

6. Expose yourself to sunlight

Sunlight reduces appetite and increases serotonin levels, thus making you feel happier. Even exposure to artificial light mimics the effects of daylight. Studies show that people who spend their days under fluorescent lights gain more weight than those whose work spaces are naturally lit. On top of that, you'll find that direct exposure to sunlight boosts your mood and reduces sleepiness. Keep windows open and use blinds to prevent glare.

7. Sleep well

It goes without saying that you shouldn't stay up late watching television. According to the American Academy of Pediatrics, children and adolescents who watch TV past 11pm increase their chances of being obese. Plus, research suggests that getting enough shut eye lowers insulin sensitivity, which can lead to higher blood sugar levels. To avoid these problems, keep your TV time to no later than 9pm

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