How to lose 5 kilos in a month in a healthy way

And the best thing is not the first kilos, but that you acquire habits for life, which is much more interesting and lasting over time. We give you 50 tricks to make this transition little by little.

Losing weight in a healthy way is a combination of two factors: eating healthy and playing sports, creating a caloric deficit so that body fat is reduced. This is best done by speeding up metabolism and causing the body to increase its caloric intake at rest.

To do this, following certain guidelines more than a nutritional plan itself, will make you give that push from the beginning where it is easy for you to lose between 3-5 kilos and also acquire good habits that are maintained for life .

The doctor in Pharmacy and Nutritionist Amil López Viéitez, creator of 'The Coherent Diet' gives us 50 keys for you to apply in your day to day and those extra kilos will disappear, making you feel better and better.

50 HABITS TO LOSE WEIGHT AND SPEED UP METABOLISM

1.-Have 5 meals a day to regulate insulin.

2.-Routine. Your metabolism needs to know when it is going to receive food to perform its functions.

3.-Eat before 3:00 p.m. Eating later favors overweight and a higher percentage of body fat.

4.-No to very low-calorie diets. If you consume less than 1,200 kcal a day, your metabolism slows down.

5.-Do not skip breakfast.

7.-Include protein in your snacks.

8.-Add vegetables to your dishes.

9.-Activate your microbiota with soluble fiber.

10.-Increase the consumption of unsaturated fat: olive oil, nuts, seeds, avocado or omega-3.

11.-Associates unsaturated fat with fiber, as it enhances the feeling of satiety and hormonal balance.

12.-Do not add sugar or sweeteners to recover insulin sensitivity.

13.-No to juices.

14.-More omega-3 that regulates the speed of metabolism, the immune system and fights inflammation.

15.-More iodine, because it favors the activity of the thyroid gland.

16.-Fill your fridge with fresh produce.

17.-Fill your freezer with healthy alternatives.

18.-Make your pantry Smart. Includes dry legumes, pasta and brown rice, nuts and seeds.

19.-Cook more.

20.-Use the pressure cooker. They allow cooking in record time and with great nutritional quality.

21.-Plant a seedbed. They activate salivation and improve the quality of digestion.

22.-Spices to activate your metabolism.

23.-Hot dishes. They raise body temperature favoring a greater burning of calories and fat.

24.-The color of the dishes conditions the intake.

25.-Avoid temptations.

26.-Put leftovers in the fridge.

27.-Double cook and freeze.

28.-Eat slowly to activate the “hunger hormones”.

29.- Chew, chew and chew. This gesture will help activate metabolism and satiety.

30.-Green tea and coffee. They help tone the metabolism, as long as we do not exceed 2-3 cups a day.

31.-Incorporate cinnamon to infusions and desserts. Regulates glucose metabolism and insulin sensitivity.

32.-Mindfulness.

33.-Increasing your muscle mass activates the metabolism.

34.-Active life. Exercise triples metabolic activity.

35.-Muscle toning.

36.-Sports massage.

37.-Sauna. Raising body temperature activates metabolism.

38.-Sleep 7 hours. Too little sleep favors a slower metabolism and a higher body weight.

39.-Practice “relaxing”.

40.-Purchase in the perimeter of the supermarket.

41.-Carry the shopping list made.

42.-Do not go shopping hungry.

43.-Use small plates.

44.-Better narrow and tall glasses if we consume a caloric drink.

45.-Serve the different dishes one by one.

46.-Do not eat watching TV.

47.-Avoid food ads.

48.-Give yourself a "taste" on the weekend.

49.-If you go to dinner, snack at home.

50.-If you are prescribed antibiotics take a probiotic.