Lose weight is a long process. However, if you put in some effort, you can achieve results in a shorter time. The key to successful weight loss is proper nutrition and exercise. We will tell you what you need to do to lose at least 5 kilograms in a month.

How to lose 5 kg: exercise

My fellow dietitians say that the most optimal weight loss is 1 kilogram per week. With such a result, the body does not suffer, the skin does not sag, the lost kilograms do not come back, muscles are not burned, says the article of my colleagues.

However, each person is different. Therefore, if you follow a certain diet and exercise regularly, you can lose more kilograms. Also, the result depends on the initial weight – the higher it is, the easier it is to lose weight.

Wondering how to lose weight fast? Be sure to play sports, but remember that you may have contraindications. Therefore, consult your doctor before starting exercise.


During physical and aerobic activity, the body expends calories using excess fat as fuel. The muscles are tightened, and the body takes on a beautiful relief.

How to lose weight in a short time? The most effective morning workout is on an empty stomach. If you don’t have enough time or can’t wake up, practice in the evening. It is better to do exercises every other day: muscles also need rest and recovery.

Be sure to drink water during your workout to stay hydrated. Do not eat 1-1.5 hours before and for the same time after. 

Any kind of sport helps to lose weight – running, swimming, tennis. The gym is also good.

If you have clearly decided: “I want to lose weight!”, But there is no way to go somewhere, do it yourself. In terms of effectiveness, home workouts are no worse than classes in the gym, provided that you do not feel sorry for yourself and shirk from work.

Before training, set yourself up to work: put on a sports uniform, turn on your favorite music.

For maximum effect, I suggest circuit training. This is a combination of cardio and strength training. You will need a timer and a good mood. Do for at least 30 minutes, preferably 1 hour. Open the next page to read more tips for losing weight: