Lose 5 pounds of fat
In this article, you can read how to lose 5 kilos quickly and in a healthy way, so that your clothes are comfortable again.
You will discover how to quickly see results on the scales without experiencing hunger or compulsory exercise (I will explain how below).
Here are the tips:
- Reduce your sugar intake
- Choose slow carbohydrates
- Eat high protein
- Eat omega 3 fats for fast fat burning
- Eat a lot of vegetables
- Control cortisol
- Download the free shopping list
You can think of these tips as a kind of weight loss plan for the next two to three weeks. To make it easy for you, you will also find a number of daily menus in this article.
Tip 1: Reduce your sugar intake in 4 steps
It is necessary to eat less sugar to lose weight.
This advice is old and known to many people, but that doesn't make it any less effective. At PuurFiguur we see daily customers who have lost more than 15 kilos by smartly replacing sugar with healthy food
Below you can read how to reduce your sugar intake in four easy steps.
Step 1: Avoid hidden sugars
Processed products are products in packages, bags, or cans. They come from a factory.
The industry adds sugar to many of these products. Even in products, you don't expect, there is sugar, such as:
- Smoked sausage
- Corn flakes
- peanut butter
- Canned soup
- Breakfast cereals
- Sauces
Step 2: Avoid soft drinks and fruit juice
Soda is packed with sugar. A can of cola contains no less than 35 grams of sugar. Diet soda is not a solution. In diet soda, the sugar has been replaced with sweetener, but this is no better than sugar (as you might think). Your body reacts the same to sweetener as to sugar, with the result that you gain weight.
Fruit juice also contains a lot of sugar, in the form of fructose. Fructose is broken down into glucose in the liver. The liver can only convert small amounts of fructose into glucose at a time. If you consume a lot of fructose in a short time, part of it is converted into glucose. The rest is stored as body fat [1].
Step 3: Be more aware of sugar
Below I have written out a number of tips for you that can drastically reduce your sugar intake so that you lose 5 kilos healthy and fast.
- Choose natural foods that have been minimally or not processed.
- Prepare as many meals as possible yourself.
- Choose fresh vegetables instead of canned vegetables.
- Avoid soft drinks, energy drinks, and fruit juices.
- Opt for a piece of fruit instead of a glass of fruit juice.
- Drink your coffee and tea without sugar.
- Replace cereal, corn flakes and crispy muesli (cruesli) with sugar-free muesli or oatmeal, and add some nuts and fresh fruit yourself (click here for oatmeal breakfast recipes ).
- Do you like chocolate? Then choose dark chocolate. The higher the cocoa percentage, the less sugar the chocolate contains.
- Use olive oil and vinegar as a salad dressing and avoid ready-made dressing.
- Don't be fooled by the term '0% fat'. Extra sugar is often added to these products.
Step 4: Read the label more often (with this handy mnemonic)
- Any ingredient that ends in 'ose' is sugar. Example: dextrose, fructose, lactose, and maltose. These are all forms of sugar.
- Ingredients with syrup, syrup, or honey are also sugars. This is often referred to as 'natural sugars', but if you want to lose 5 pounds, you better leave them.
- Avoid fruit concentrate. This is a fruit juice that has been reduced to such an extent that only the sugars remain.
Daily menu without sugar
Breakfast: Oatmeal porridge with raspberries, unsalted almonds, linseed, and cinnamon powder
Snack: Two boiled eggs
Lunch: Salad with smoked salmon, cottage cheese, bell pepper, and cucumber
Snack: Olive dish
Dinner: Wok dish of 200 grams of chicken fillet, 400 grams of vegetables, sesame seeds, soy sauce and spices/herbs of your choice
Snack: Two boiled eggs
Lunch: Salad with smoked salmon, cottage cheese, bell pepper, and cucumber
Snack: Olive dish
Dinner: Wok dish of 200 grams of chicken fillet, 400 grams of vegetables, sesame seeds, soy sauce and spices/herbs of your choice
Tip 2: Choose slow carbohydrates
Carbohydrates can be divided into slow and fast carbohydrates.
Slow carbohydrates are slowly broken down by your body. This keeps your blood sugar level stable and your body does not have to produce as much insulin. Result: you have a longer satisfied feeling.
Feel free to eat these slow carbohydrates if you want to lose 5 pounds:
- Vegetable
- Fruit
- Legumes (lentils, chickpeas, and beans)
- Oatmeal
- Quinoa
- Buckwheat
- Sweet potato
In addition to slow carbohydrates, there are also 'fast' carbohydrates. You want to avoid that in the near future.
Fast carbohydrates are quickly broken down by your body. Your blood sugar level rises quickly, so your body has to make a lot of insulin to lower your blood sugar again.
Due to fast carbohydrates, your blood sugar level fluctuates, with the result that you quickly become hungry again. This process also ensures that you store more fat [2].
Therefore, avoid fast carbohydrates such as:
- Candy
- Biscuit
- Pastries
- Potato chips
- Soft drink
- Fruit juice
- White bread
- White rice
- Pasta
- Sweet spreads
- Noodles
Do you want to know more about carbohydrates? Then read this article.
It is important to know that you should not avoid all carbohydrates. Healthy, slow carbohydrates contain fiber, which you can use to lose 5 pounds.
Lots of fiber in slow carbohydrates
Fiber ensures a healthy gut and helps you lose weight [3,4]. That is why it is not wise not to eat carbohydrates at all, otherwise, you will not get fiber.
Fiber helps you in the following ways:
- They are not absorbed by your body and provide virtually no calories.
- They absorb a lot of moisture, so you are full length.
- They are good for your gut health.
- They are important for your resistance, bowel movements, and brain.
- They stimulate your fat burning. The good bacteria in your gut use fiber as a food source and produce short-chain fatty acids. These urge your body to burn more fat.
Tip 3: Eat high protein
Healthy weight loss is done by eating food with sufficient protein.
Eating high protein prevents muscle loss [5]. Decreased muscle mass is unfavorable for your metabolism because your metabolism slows down as your muscle mass decreases. That is why it is important to eat enough protein every day.
Proteins also ensure that you burn more fat and that you are less hungry. Protein-rich products give a feeling of saturation [6,7].
Proteins can be obtained from both animal and vegetable sources, such as:
- Meat
- Fish
- Shellfish
- Eggs
- Dairy
- Nuts
- Kernels
- Seeds
- Legumes
- Supplements
A rough guideline is to eat 80 grams of protein per day. It looks like this:
Protein-rich daily menu (82 grams of protein)
Breakfast: 200 grams of Greek yogurt with 100 grams of strawberries and 10 grams of unsalted pistachios (13 grams of protein)
Snack: A rice cake with a tablespoon of sugar-free nut butter (4 grams of protein)
Lunch: Salad made from a bag of lettuce (75 grams), a boiled egg, half an avocado, half a bell pepper, 100 grams of radishes and a dressing of mustard, extra virgin olive oil, sea salt and black pepper (15 grams of protein)
Snack: 150 grams of carrots with 30 grams of cottage cheese as a dip (5 grams of protein)
Dinner: Healthy chili con carne (44 grams of protein)
Snack: A rice cake with a tablespoon of sugar-free nut butter (4 grams of protein)
Lunch: Salad made from a bag of lettuce (75 grams), a boiled egg, half an avocado, half a bell pepper, 100 grams of radishes and a dressing of mustard, extra virgin olive oil, sea salt and black pepper (15 grams of protein)
Snack: 150 grams of carrots with 30 grams of cottage cheese as a dip (5 grams of protein)
Dinner: Healthy chili con carne (44 grams of protein)
Tip 4: Omega 3 fats for fast fat burning
Omega 3 fats have many positive effects on your health.
In addition, research shows that omega-3 fats can accelerate your fat burning, while at the same time lowering your fat storage [8]. In other words: you burn fat and you do not store it. Omega 3 fats also suppress your feeling of hunger and help you build muscle.
Note: This does not mean that you automatically lose weight when you take an omega 3 supplement. It's about the big picture. Omega 3 fats in combination with the other tips from this article ensure that you lose those 5 pounds healthy and quickly.
Diet with a lot of omega-3 fats
- Oily fish: herring, salmon, mackerel, anchovies
- Seeds: linseed, chia seed, hemp seed, sesame seed
- Nuts: pistachios, walnuts, cashews, Brazil nuts
Oily fish is the best source of omega 3 fats. The advice is to eat fatty fish twice a week.
Tip 5: Eat a lot of vegetables
Vegetables are packed with good nutrients, such as vitamins, minerals, and fiber.
In addition, vegetables are low in calories, so you can eat a lot of them. That is a double advantage: many nutrients and few calories. Because vegetables are high in fiber, they give you a saturated feeling so you don't get hungry quickly.
Vegetables with every meal
You can safely eat 500 to 600 grams of vegetables per day. Divide this throughout the day, so eat vegetables not only for dinner but also for breakfast or lunch. For example, make an omelet with vegetables for breakfast and eat a salad for lunch.
To make it easier for you, we have listed six recipes with a lot of vegetables for you below (breakfast, lunch, and dinner):
- Rice cakes with avocado and egg
- Smoothie with spinach, blueberries, and kiwi
- Salad with shrimps, avocado and mango
- Buddha bowl
- Cauliflower rice salad with feta cheese, mint and pomegranate seeds
- Stuffed portobello with celeriac fries and avocado sauce
- Chicken thigh fillet with pumpkin, eggplant, and mushrooms
Tip 6: Keep cortisol under control
Cortisol is a necessary hormone for your body and is also called 'the stress hormone'.
When you experience stress, the adrenal glands make cortisol. Cortisol ensures that you can act better in stressful situations, partly because it makes you more alert. Prolonged stress causes high levels of cortisol in your body. This has a negative impact on your weight.
Cortisol works against weight loss in two ways:
- Cortisol increases your hungerCortisol causes your blood sugar to rise quickly. In response, your body produces insulin, which quickly lowers your blood sugar. This drop will leave you hungry and craving for sweets.
- Cortisol and belly fatCortisol promotes the storage of fat in your body, especially around your belly. A high cortisol level causes your body to store fat as belly fat [9,10].
Do you want to lose 5 kilos fast and healthy? Then we advise you to actively relax in addition to a healthy diet so that you see results quickly. Below we have listed some tips for you.
Tips to lower cortisol
- Sleep at least 8 hours a night
- Walk for 20 minutes
- Do a short, intense sport (maximum 30 minutes)
- read a book
- Stop your mobile more often (or on airplane mode)
- Plan social activities that energize you
- Stop worrying about unimportant things
- Do not drink coffee after 4 p.m.
Want to learn more about lowering cortisol? Then read my article on lowering cortisol for more tips.
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