According to National Institute of Health in the U.S. (INS), about 2 / 3 of American adults are overweight or obese. That means that 133 million people above 20 years should somehow lose weight. Getting a goal to lose weight 5 kilos can be achieved relatively easily, if eating and exercise tips.

Diet.

Keep in your mind that any weight loss program, the word 'diet' means eating nutritiously. INS recommends a diet rich in fruits, vegetables, whole grains, milk or semi-skimmed milk and dairy products like cheese and yogurt. A nutritious diet also includes clean-fat meats, poultry, fish, beans, eggs and seeds.

Exercises.

Lose 5 kilos is really a numbers game is that it includes many calories are consumed and how many are burned. The exercise uses a lot of energy, which burns calories. Exercise yourself is essential when it comes to losing weight, down I'll give you everything you need to know exactly what is the best exercise routine to achieve your goal and burn off excess fat.

Cut Calories.
Half a kilo of fat equals 3500 calories. That means that if you want to lose 5 kilos need to consume 35 000 less and / or burn them over a period of time. For example, if you reduce caloric intake by 500 every day, you can reduce half a kilo a week. 5 kilos you lose weight it would take 10 weeks. You can also reduce eating 250 calories a day and burn 250 a day with exercise.

Do not eat a slice of pepperoni pizza or a donut you take away 300 calories.


I reiterate a very important point, does not mean you stop eating, it means that you change your eating habits. If you enter such a fast or a diet of those who are promoted, your body is going through hunger and retained as a defense if you need fat to survive. Your body is a perfect machine you understand. It is therefore very important to eat properly.

Adjust portion sizes.
Reduce the number of calories in your diet can be as simple as changing the portion sizes. It's real hard shake off 10 kilos in a year if you do a substantial change in your diet. Simply reducing the size of each item that you serve, and eat slowly, and you will see amazing changes.

Creating healthy habits.
Harvard School offers several tips to lose weight in a healthy and effective. Some of them are:
* Find the best way to enjoy physical activity, so practice it at least 3 days a week.
* Turn off the TV and try to take a walk, you will see less unhealthy food commercials
* Think before what you do, take them before the mouth.
* The next time you see a cookie or a bag of snacks ask yourself if you really hungry, if the answer is yes, look for a healthier option.


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