How to lose 5kg by Christmas
Spoiler alert – there are no pills or quick fixes – just simple and effective changes to your daily habits to liberate yourself from a few unwanted kilos.
Let me say simply speaking – this is about good old fashioned calories in, calories out, and quality of food.
Before you can make any changes, you need to understand that your body is a finely tuned machine.
Within 6 weeks, your body adapts to what you’re eating, and the way you’re exercising.
This explains why you’re not losing weight now – it’s because you’ve been doing the same old thing for ages, and body has adapted.
If you want to create shifts in your weight, energy, fitness etc, you need to constantly throw your body a curve ball and keep it on it’s toes.
Keep that in mind while we look at some simple strategies you can use to lose 5kg by Christmas, which is… 8 weeks from now, at the time of writing.
This is simply the amount of food you eat.
Before we talk about this – here’s an important fact – the easiest way to GAIN weight, is to either eat too much, or eat too little.
- Eating too much is the most common issue in people who are overweight – excess calories in.
- Eating too little means your metabolism slows down to avoid being starved – stubbornly hanging on to body fat (fuel).
Reducing calories is fine, but know that going too low for too long (usually more than 2 weeks, or doing juice fasting etc) can be detrimental and cause you to actually gain weight.
6 EASY ways to get your calories in right, with little to no time or effort
1. Eat 3 meals per day (or 2 meals with a snack)
Keep your metabolism going and avoid ravenous hunger by eating lunch and dinner every day, not-negotiable.
Breakfast is a different story, though, because certain metabolic types don’t do well with breakfast, and that’s fine.
You could either eat a normal breakfast, or you might skip breakfast and have a mid-morning snack.
2. Get out a smaller plate at dinner time.
You don’t have to think about how much to serve when you use a smaller plate – you just naturally adapt.
Also, when you see a smaller plate FULL of food, it’s more satisfying to your brain, than seeing a larger plate with a little bit of food.
3. Eat until you’re comfortable, instead of overfull, especially at the evening meal.
An easy way to do this is drink a glass of water before dinner to take away any thirst that’s masquerading as hunger.
4. Avoid dessert or after-dinner snacks unless you are actually hungry.
After-dinner food usually means unnecessary calories. Have a cup of tea instead!
An exception might be if you eat dinner before 7pm, then go to bed after 11pm. Going to bed earlier is better, but if you can’t, then having a snack at around 8.30pm is probably the next best thing.
5. Keep your alcohol intake at 1 glass or less per night during the week.
This is where calories come in, and also, a lowering of inhibitions.
A bottle of wine has almost a whole meal’s worth of calories in it.
6. Try intermittent fasting – a practice of lower calorie intake, 1 – 2 days per week.
The easiest time to do this is one or two days on the weekend.
The easiest way to do it is to eat your meals in a 9-hour window, for example, between 9am to 6pm. During this time, you eat lots of vegetables, some lean meat and a bit of healthy fat (avo, nuts, seeds).
That’s 6 different things you can try.
Even ONE of these things will make a difference to your “calories in”.
Let’s just say this – eating whole foods, at least 18 meals out of 21, is essential.
To be a healthy weight, you need to eat healthy food, 85% of the time.
Healthy food means vegetables, fruits, meats, poultry, fish, eggs, legumes, olive oil, avocadoes etc. Beverages are water, tea, herbal tea, vegetable juices occasionally.
Save your processed food, high-carb breads, crackers, sugary foods etc for those other 3 meals a week where you are a little more relaxed.
Most important bit – include protein (preferably animal protein) at each main meal.
A palm-sized portion is enough.
This ensures that your body releases glucacon, which helps with releasing body fat.
If you can follow this basic formula, you will most certainly lose weight.
Calories out is simply about getting regular daily movement and enough regular exercise.
With the exercise, it’s important to vary the intensity, type or duration of exercise to avoid your body getting complacent.
- If you are exercising already – great.
- If you are currently exercising but not losing weight, then your body has adapted to the exercise, or your eating needs attention.
Since we’ve talked about food intake already, then let’s talk about mixing up your exercise.
Either do MORE of it, or something DIFFERENT than what you are doing now.
For most people, 30 minutes of fairly intense exercise, 4 x per week, is enough to make a shift.
Exercise causes your body to get fired up and your body then uses up oxygen while it’s returning to ‘normal balance’- aka homeostasis.
The acronym EPOC – excessive post-exercise oxygen consumption – describes how hard your body has to work to return to that normal, balanced state.
The higher EPOC exercise you do, the more calories you are burning AFTER the exercise session has finished, and for a longer period.
The highest EPOC exercises are high intensity interval training (HIIT), or heavier lifting, or even just using weights.
If you can’t do that kind of exercise, then either:
- do 1 – 2 longer walks each week, like 1.5 – 2 hours if possible, and/or
- build in short bursts of intensity to your walks, such as 30 seconds of brisk strides, hills and/or stairs, or knee lifts, or arms overhead,
- wear a backpack while you walk, that contains 5 – 10 kg of stuff (canned food is easy!)
You know you have it right when you are huffing and puffing and feel your muscles getting tired.
Some people take medications that cause weight gain, or have diseases that cause weight gain, or aren’t able to exercise, or have to follow specific diets.
Any of these might get in the way of you shifting weight via the means described in this article.
But there is hope for you – because a more tailored strategy can be effective for you to manage your weight.
We’ve helped literally a few hundred people to lose weight in these sorts of situations, so please contact us if you’d like to get some help with your specific case (book a time using the button below).
Wrapping it up
You’re going to need to set time aside – maybe 2 – 3 hours over a week – to do these things.
I suggest you grab your diary out now and schedule in your exercise sessions, as a start.
Then, set up your kitchen for healthier calorie intake, whether that’s planning for regular meals, eating from a smaller plate or managing your alcohol intake.
If you can follow this plan for the next 6 – 7 weeks, with at least 3 of the eating elements and the exercise together, you should be able to shed a few unwanted kilos and feel lighter, freer and more comfortable by the time Christmas rolls around.
What will you start with this week? Let us know in the comments below!
And if you need help, book a confidential enquiry with me using the button below.
Book a confidential enquiry with Melanie
Chief Inspiration Coach
I’m a quirky scientist and a Health and Wellness Coach who helps 35+ women to understand and eat right for their body type.