If you're trying to lose those last few kilos, you're not alone. Losing the last 5 kg is always the toughest part of any weight loss journey. But with the right approach, you can reach your ideal weight and stay there. Fitness professionals generally agree that a safe amount of weight loss is 0.5kg to 1.0kg per week.
Losing too quickly can increase the risk of health problems, such as liver damage, electrolyte imbalance, and gallstones. I have helped more than 300,000 people lose more than 3 million kilos with my at-home nutrition program &, so I can tell you that getting stuck at a distance of 2 kg to 5 kg from your ideal weight is a common problem. But the good news is that over the past 20 years as a personal trainer, I have found some tried and true solutions that can help you overcome your weight loss and ultimately reach your ideal weight. My online fitness nutrition program & has helped more than 500,000 Australians cook healthier meals, get fit faster and lead healthier lives.
I would love to help you too. If you want to lose those last stubborn 5 kg, you're going to have to change what you've been doing. But first, you need to know what you ARE doing. If you really want to lose the last 5 kilos, check out my online diet program, 28 By Sam Wood. My at-home program helps you stay motivated and on track until you reach your ideal weight. If a nutrition and fitness program like 28 isn't for you and you want to change those last 5 kilos on your own, then it can be helpful to keep track of your calorie intake until you reach your ideal weight.
To keep fat-increasing hormones under control, follow nutrition plan 28 as closely as possible and be sure to follow steps 6 and 7 below as well. Remember that your health starts in the gut. We want to achieve a good balance of bacteria in our gut and the best way to do this is to include probiotics and fermented foods such as sauerkraut, kimchi, kefir and miso. You'll also want to feed good bacteria with natural prebiotic foods such as garlic, leek onions, Jerusalem artichokes, and other fermented foods. We have a variety of recipes that promote gut health in our 28 by Sam Wood online weight loss program. Maintaining a calorie deficit is essential to any fat loss plan.
To lose 5 kg in five weeks, you will need a deficit close to 1,000 kcal. As a reference, a (recently) active 90 kg man can expect to burn around 3,000 kcal per day. Create a calorie-deficit diet by reducing your calorie intake to 500-800 calories per day, as it helps you lose weight faster. You can further lose up to five kg in a week if you follow a calorie-deficit diet, although experts suggest that it's best to aim for 1 to 2 kg per week. If your hormones are not balanced, it can promote fat storage and this is a common problem when trying to lose the last few pounds. People lose weight at different rates (and places), but there are a number of basic physiological changes that many can experience along the way. Whether a special occasion is coming up or you just want to feel healthier, sometimes you may want to lose weight quickly.
I'll help you lose the last few pounds by helping you improve your current eating and exercise routine in a natural and sensible way that doesn't leave you feeling deprived.
