Alright, let’s be honest and get straight to the point. You want to lose 5kg, right? You’ve heard it all before—maybe even tried a few things that didn’t work. But here’s the truth: losing weight isn’t rocket science. It’s about doing the basics right and consistently. In this article, I will break it down, even though I’m sure you have heard these things 1,000,000 times before, so you can finally get the results you are looking for.
1. Consistency is the Name of the Game
You’ve been told a million times that consistency is key. And guess what? It’s true. But let’s be real—knowing and doing are two different things. Showing up day in, day out, sticking to your workout routine, and making smart food choices repeatedly—that’s where the magic happens. It’s not about hitting it hard for a week and falling off the wagon. Consistency separates the winners from the wannabes. Commit to the process, and the results will follow.
2. Calories In vs. Calories Out: The Unfiltered Truth
Here’s the deal: if you’re not losing weight, you eat too much. Period. The equation is simple—burn more calories than you consume, and you’ll shed the kilos. But don’t get it twisted; this isn’t about starving yourself. It’s about being smart with what you put in your mouth. Track your calories, understand your body’s needs, and create that deficit. You can’t out-train a bad diet, so get your nutrition dialled in, and the scale will start moving in the right direction. If you find it hard to know how much to eat, the other secret is ‘Quality Over Quantity’. Making sure you eat high-quality, low-process foods is a surefire way to ensure you do not overconsume calories. I will write another article on this for now. But know this. If you struggle with how much to eat, the quality of your food matters when trying to decrease calorie consumption. And I don’t mean the taste, I mean the nutritional value of it!
3. Strength Training is Non-Negotiable
Forget the idea that cardio is the only way to lose weight. If you’re not lifting weights, you’re missing out—big time. Muscle is your secret weapon. It revs up your metabolism, making your body a fat-burning machine even when you’re not working out. Plus, strength training reshapes your body, giving you that toned, lean look you’re after. So, stop skipping the weights and start building some serious muscle. Your future self will thank you. It is also great because of its anti-aging benefits. Something constant cardio can not boast about due to its oxidative stress properties.
4. Portion Control: The Silent Saboteur
You might be eating healthy, but are you eating too much? Portion control is where many people trip up. Just because something is good for you doesn’t mean you can eat it unlimitedly. Pay attention to how much you’re putting on your plate. It’s not just about what you eat but how much. Smaller portions mean more control and better results. It’s that simple. Remember in the 90s when they told us to eat off side plates? That rule kind of still applies. Shredded Strength Institute just did a video on Instagram about how the Japanese stop eating when they are 80% full. Either way, no matter what it is. If you overeat or are gluttonous, you rob your body of its lean potential.
5. Hydration: The Underrated Game-Changer
Water. You know you need it, but are you drinking enough? Staying hydrated isn’t just about quenching your thirst; it’s a crucial part of your weight loss strategy. Drinking water before meals can help curb your appetite, preventing overeating. Plus, staying hydrated keeps your metabolism firing on all cylinders. If you’re serious about losing 5kg, start chugging that H2O like it’s your job. In the worst-case scenario, drink enough water, and you will forget about needing to lose 5 kgs because you are spending so much time in the toilet. Win, Win!
Bottom Line
Losing 5kg isn’t some mystical process reserved for the lucky few. It’s about mastering the fundamentals and executing them with precision. Consistency, calorie control, strength training, portion awareness, and hydration—these aren’t new ideas; you are told them repeatedly by people like me, but they’re the ones that work. Stop searching for shortcuts and start implementing what you already know. Do the work, and the results will come. It’s as simple as that.