Lose 5 kilos in a month: Eat less calories, more proteins and strength train to reach your weight loss goal

Now that the festivities are over and your next target is the New Year, here are simple tips that will help you achieve your ideal weight. Losing 5 kilos in a month without going on any crash diet and restricting any foods seems too good to be true, but it is doable.

Simply focusing on eating less calories, less processed foods and sugars, and instead filling up on fruits, vegetables, whole grains and lean meats will help you lose weight in a healthy and sustainable way.

Here are evidence-backed strategies to help you reach this target safely and sustainably.

• Focus on a calorie deficit

Weight loss occurs when you consume fewer calories than you burn. Research published in The American Journal of Clinical Nutrition supports that. Aim to cut around 500 calories per day. With this strategy you can end up losing 0.5–1 kilogram per week, which is both safe and effective.

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• Eat a high-protein diet

According to The Journal of the American College of Nutrition, high-protein diets can help you stay full for longer and reduce hunger cravings, leading you to eat fewer calories. It also helps preserves muscle during weight loss and aids in losing fat rather than muscle. Include protein in every meal; aim for 1.2–1.5 grams of protein for every kilo of your body weight daily. Eat lean meats, fish, eggs, legumes, and dairy.

• Prioritise whole foods and avoid processed sugars

Findings from The British Journal of Nutrition report that whole foods support satiety and weight loss more effectively than processed options. Whole foods like vegetables, fruits, whole grains, and lean proteins are nutrient-dense and low in empty calories. Instead of processed snacks, eat fruits or nuts, and drink water or unsweetened tea instead of sugary drinks. Your plate should be half filled with vegetables, and the other half should contain lean proteins and whole grains.

• Incorporate strength training

Strength training helps build and preserve muscle, increasing your resting metabolic rate and calorie burn, according to research published in the Journal of Obesity. Combining it with aerobic activity can significantly enhance your weight loss. Strength train at least two to three days a week, focusing on exercises like squats, lunges, push-ups, and deadlifts.

• Add high-intensity interval training (HIIT)

Short bursts of intense exercise followed by rest (known as HIIT) can burn more calories and increasing your metabolic rate post-workout. The International Journal of Obesity highlights that this form of exercise may be more effective for fat loss than traditional steady-state cardio. Incorporate 20–30 minutes of HIIT two to three times weekly with exercises like sprints, jump squats, and burpees.

• Drink plenty of water

Staying hydrated supports your metabolism, improves digestion, and helps you feel fuller between meals. Aim to drink at least for 2–3 litres of water daily, and try drinking a glass before meals.

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• Limit refined carbohydrates

Refined carbs, such as white bread and sugary snacks, can cause rapid blood sugar spikes, leading to crashes later and leaving you hungry again. Replace refined carbs with whole grains like oats, quinoa, and brown rice, which provide fibre and nutrients.

• Get adequate sleep

Not sleeping enough disrupts hunger hormones and increases cravings for high-calorie foods. When you are well rested you will have more energy for exercise. Sleep for 7–9 hours of each night, with a relaxing bedtime routine to improve sleep quality.

• Practice mindful eating

Eating mindfully, which means only eating when you’re hungry and stopping when you’re about 80 percent full, will help you avoid overeating, reducing your calorie intake. Eat without distractions like TV or phone.

• Reduce stress levels

Stress increases the levels of cortisol in your body, which has been linked to increased hunger and fat storage, particularly around the abdomen, according to Psychosomatic Medicine. Spend at least 10 minutes a day for relaxation, practicin mindfulness, deep breathing, meditation, or yoga.

• Meal options for weight loss

Here are some meal options that focus on whole foods, protein, and balanced portions.

Breakfast

• Vegetable upma: High in fibre, made with semolina and vegetables.
• Moong dal cheela: Lentil pancake with yogurt or chutney for protein.
• Vegetable poha: Low-calorie, made with flattened rice and vegetables.
• Oats idli: Fiber-rich, steamed, and filling.
• Ragi porridge: Calcium-rich, served with jaggery and fruits.

Lunch

• Dal tadka with brown rice: High in protein and fibre.
• Palak paneer with whole wheat roti: Protein, fibre, and iron-rich.
• Vegetable khichdi: Wholesome one-pot meal.
• Chana masala with quinoa: Spicy chickpeas for protein and fibre.
• Rajma curry with cauliflower rice: Low-calorie, high-fibre option.

Snacks

• Roasted makhana: Low-calorie and protein-rich.
• Chana chaat: Chickpeas with veggies, seasoned with lemon.
• Sprout salad: High in protein and fibre.
• Buttermilk (chaas): Probiotic drink aiding digestion.
• Fruits with nuts: Balanced and quick snack.

Dinner

• Mixed vegetable curry with bajra roti: Light and filling.
• Lauki sabzi with curd: Cooling and low-calorie.
• Grilled fish or tandoori paneer with salad: Lean protein option.
• Dal palak with millet roti: Fibre-rich and protein-packed.
• Vegetable soup with quinoa salad: Light yet nutritious.

Following these meal and lifestyle tips can help you work toward a healthy weight loss goal while keeping your energy levels and nutrition in balance.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.