How to lose 5 kg. for the year Most people do not need to lose 20 or 30 kg in order to achieve the desired volumes. All they need is "for happiness" - is to drop some 5-7 kg. But in fact so it would not be desirable because of this "trifle" to sit down on a diet, to change a way of life, to refuse favorite dishes and habits. And this is not required. Sometimes, for small results, only small changes are needed.

To maintain the weight that you already have, it is necessary that the amount of food consumed in calories corresponds to your energy consumption. In order to gain 500 g of excess weight, you need to consume in excess of the daily average of about 3,500 calories. Create a daily deficit of 100 calories, or less by consuming calories, or by increasing physical activity - and you lose 5 kg per year.

Yes, it's slow, and maybe the results will not be visible right away. But after all, all experts unanimously say that slow weight loss is more useful and effective than fast, after which the weight dropped, as a rule, returns with a vengeance. In this case, you do not have to seriously reconsider your usual diet, just make small changes to it. These changes should be simple, inconspicuous and easily feasible.

First, try to write down everything that you ate and drank for a few days. After that, make small changes in your habits.

If you consume daily 2-3 (or more) portions of dairy products, go for low-fat or reduced fat foods. Of three servings per day, you will save about 200 calories and more than 10 grams of fat. And this is almost 10 kg of excess weight in a year.

If you prefer a thick dinner, put on your plate your usual portion, and then put back exactly one half. You will not remain hungry, and the number of calories will decrease significantly. In addition, sleeping on a full stomach is harmful nedug. en.