25 Fitness Experts Reveal Best Ways To Lose 5kg in 30 Days!

It seems like the question of "how to lose weight" is one that has been asked by millions upon millions since the (albeit, fairly recent) dawn of the era of supermodels on TVs and magazines 24/7. On the surface, losing weight should be extremely straightforward: expend more calories than you take in, right? For many of us, changing our bodily composition isn't always as black and white as this. Many factors, including genetic, environmental, and unavoidable lifestyle constraints, can make this an effort of varying difficulty for every individual.

We asked 25 Fitness Experts who have many years of training clients who are facing these same challenges, "what's the best way to lose 5 kg in 30 days"? Here's their answers!

Expert #1

Katie Bilz from The Cell Fitness


By now we know that in order to put yourself in the best position possible to lose weight effectively and be able to sustain that weight loss is to eat whole, nutrient dense foods and reduce your intake of inflammatory foods. But here are some points that you may not expect to help boost your weight loss abilities:

1. Boost your intake of carnitine rich foods
Carnitine is an amino acid composite made up of lysine and methionine. Carnitine (L- Carnitine) is responsible for the transport of fats into the cells to be used for energy in the body which makes it a potent fat burner. By raising your carnitine levels, you support the fat burning process. Your body becomes more efficient at processing fuel and it will also increase your energy levels.

2. Omega-3 Fish Oils
To ensure carnitine is effective, it needs to be paired with an adequate amount of omega-3 fatty acids. Fish oil supplements can minimise the risk that the food you eat is stored as fat. This is because it increases insulin sensitivity. Keeping the cells of your body sensitive to insulin is key to losing weight and staying healthy. The reason it’s so important is that the more sensitive your cells are to insulin, the less likely it is that the food you eat will be stored as fat.

3. Sleep
One night of poor sleep can result in dramatic changes in appetite and food intake. Restricting sleep to 5 hours a night for just one week impairs carbohydrate tolerance and insulin sensitivity. It’s much easier for most people to make changes in their diet than it is for them to improve their sleep. Here's the thing: You can eat a perfect diet and take all the right supplements, but if you're not sleeping well, you're running uphill. Sleep deprivation has many metabolic and cardiovascular implications. Hormonally and biochemically, leptin and ghrelin are the ones to blame. These two hormones have a profound effect on appetite control. And these two hormones are both greatly affected by sleep loss. In a single night of sleep loss, ghrelin levels increase, which is usually referred to as your ‘hunger’ hormone. Your ‘satiety’ hormone, leptin, by contrast, is decreased after sleep loss. So you will be hungrier and less satisfied when you eat. A real food based approach, like The Paleo Diet not only provides a myriad of nutrients, minerals and vitamins, but helps to stabilise blood sugar levels, and regulate hormones. This not only means that you’ll sleep better, get adequate omega-3 fatty acids and carnitine in your diet naturally but, as a result, it will be much easier to stay lean, fit and healthy.

Katie B Nutrition Coach
The Cell CrossFit www.thecellfitness.com.au 2/441 Yangebup Rd, Cockburn Central Western Australia 6164 Ph: +61488604780

Expert #2

Anna Moniak from Your World Fitness


Losing 5 Kilos in 5 week is achievable but not easy! When it comes to losing weight the obvious two things that need addressing are diet and exercise! In my opinion, a quick fix is no fix at all so unsustainable fad diets, fasting and meal replacements are a NO GO!

With your food go back to bare basics, Include non-starchy vegetable in every meal and snack! Yes, even breakfast! Also include a protein source in your main meals to keep you fuller for longer and to chase away those sugar cravings! Add non processed carbs, such as oats, rice or sweet potato to breakfast and lunch for energy and stay away from all processed carbohydrates! If it comes in a packet..dont eat it! Drink plenty of water and only drink water, tea or black coffee, no juice, soft drink or alcohol.
Exercise is just as important as diet in dropping kgs!

I recommend doing shorter 30-45 min HIGH intensity all over body workouts 3-4 times a week. if your heart rate is sky high, your muscles are burning and you are sweating..you are doing it right. Stay away from steady state cardio and don't over train! You will assist your weight loss if you get plenty of sleep and keep your stress levels as low as possible! When training to lose any weight remember the old saying " You can't out-train a bad diet". Fix your eating first, then smash yourself in the gym and you will see the weight come off!

Anna Moniak - Fitness Expert - loselovelive@gmail.com

Expert #3

Shane Suisted from TFW Sydney


Heavy strength training with compound exercises using barbells, Dumbbells, Kettlebells, and body weight exercises.

Use HIIT (High intensity interval training) to burn extra fat like short circuits and or, sprints, hills, stairs and skipping.

Eat lean meats, loads vegetables, cut back on refined carbs, and drink plenty of water. Train with a personal trainer or friends to stay accountable track progress and have fun.

Shane Suisted
Diploma in Exercise Science
www.ssptac.com
P: 0405586957

Expert #4

Mark Ottobre from Enterprise Fitness


Firstly it needs to be address that having the specific mindset to lose 5 kilos in 30 days is damaging.

Health and fitness are not destinations that one hits, its a way of life. Focusing more on the person you become is far more powerful (and long lasting) than sole focusing on the result one is set out to achieve in the process. I would encourage all who are seeking to ‘lose weight’ change their perception, focus on the person you are wanting to become. Suggestion, become the person who never needs to ‘try and lose 5 kilos in 30 days’ because you are healthy and have a healthy relationship with your body and food.

Having the mindset towards ‘becoming’ rather than ‘having’ is not only empowering but will guide you towards success that is built on a solid foundation.

Mark Ottobre of Enterprise Fitnesswww.melbournepersonaltrainers.com

Expert #5

Phillip McKay from Ambitions FLBC


Weight loss is as simple as seven words, consume less calories than you than expend. The majority of the population do this the wrong way either through drastic changes in nutrition and/or exercise. I find people starving themselves of a certain nutrient (normally carbohydrate is considered the enemy and taken out first) and by skipping meals entirely, or by increasing their activity levels to an all time high to burn as much calories as possible.

The question I ask is where do you go next? Once your eating next to nothing, and exercising every vacant second in your life, how do you continue your weight loss journey? You can't. Which outlines the most important factor of losing weight the right way, progression. Changes need to be gradual to give your body the time to adapt to the alterations physiologically, but also to put yourself in a good mind set mentally as any form of behavioural change can be difficult.

Everyone knows how to exercise and eat healthy, and if you don't, Google it. The key is progressing at a safe pace, but still enough to maximise your results. Aim to change your diet one meal at a time, aim to increase your exercise duration or intensity by 10% each week. After thirty days you may not drop as much kilograms when comparing to a thirty day fasting period, but you would have made a realistic and significant positive impact to your well-being that can be maintained for much more than thirty days.

Phillip McKay | Managing Director | Fitness Specialist

Ambitions FLBC - The Ultimate Fitness Experience
A. Unit 26/ 155 Prospect Hwy, Seven Hills, NSW 2147
P. 0401 867 349
www.ambitions- experience.com.au

Expert #6

Scott Morris from ExpertJuicerReviews.com


Diet is usually the most overlooked aspect to weight loss. People always assume they need to workout and exercise more. It is often easier to change your eating and drinking habits (which you already have) than it is to add in a new habit like working out. That being said I would suggest the following:

1. Drink more water.... When you think you've drank too much, drink some more. This helps curb appetite (prevents you from eating bad things) and helps your body stay hydrated.

2. For the 30 days replace one meal a day with fresh organic juice (and long term one day a week of only juice). This juice should consist of 80% vegetables (kale, carrots, beets, celery are great) with about 20% fruits (lemons and apples usually). This way you are receiving the health benefits of the foods without the added calories of your regular meal. I would suggest doing this for breakfast or lunch as these are often times the easiest to replace. You can certainly purchase fresh organ juice, but your best bet is to invest in a good juicer. That way you will save money long term and you can ensure you are drinking the freshest juice possible. If you follow those two pieces of advice, the weight should start melting of! If not, well then maybe you should hit the gym!

Scott Morris
ExpertJuicerReviews.com
@ExpertJuicer
facebook.com/ExpertJuicerReviews

Expert #7

Adam Ferguson from ThinkHealthiness.com


I think the best approach to losing 5 kilograms in 30 days is to really drill down and control what you’re eating. There's no magic solution that will solve everything easily. We all know we're supposed to stay away from junkfood, but that's easier said than done. My advice is to just try simplifying your diet and focus on a smaller number of foods that are both healthy and easy to prepare. Find about 7-10 healthy foods that you like to eat and buy them in bulk (eggs, chicken breasts, lentils, vegetables, etc.). Find some go-to meals that are easy to make and just stick with them a lot. You’ll start to get bored of them but you’ll fine for 30 days! If you have easy to prepare but healthy meals that you keep around the house, you'll find you can quickly improve your diet.

Adam Ferguson, ThinkHealthiness.com
Displaying adam ferguson.jpg

Expert #8

Calvin Moye from NaturalSeeker.com


When it comes to weight loss, I recommend people make small but powerful changes. There are two components to any weight loss plan: diet and exercise. I think diet is most important if you've got a short term goal like 30 days. Whatever you do, the solution is not to starve yourself. Instead, you want to start eating the right kind of foods in the right quantity.

With respect to quantity, you’ve got to get yourself focused (obsessed maybe) on portion size. Try eating much smaller portions at every meal. Many people are amazed that they still feel just as full and satisfied after eating only 2/3 of their old portion size. With respect to the types of food, focus on whole foods, vegetables, and protein.

If you make these small but powerful changes, you’ll be well on your way to losing 5 kilograms in 30 days (maybe more!).

Calvin Moye of NaturalSeeker.com

Expert #9

Jonny Baker from HealthListed.com


When it comes to weight loss, I recommend people make small but powerful changes. There are two components to any weight loss plan: diet and exercise. I think diet is most important if you've got a short term goal like 30 days. Whatever you do, the solution is not to starve yourself. Instead, you want to start eating the right kind of foods in the right quantity.

With respect to quantity, you’ve got to get yourself focused (obsessed maybe) on portion size. Try eating much smaller portions at every meal. Many people are amazed that they still feel just as full and satisfied after eating only 2/3 of their old portion size. With respect to the types of food, focus on whole foods, vegetables, and protein.

If you make these small but powerful changes, you’ll be well on your way to losing 5 kilograms in 30 days (maybe more!).

Jonny Baker of HealthListed.com

Expert #10

James Ruhle from GarageGymBuilder.com


Losing weight is really simple. If you can consistently create a caloric deficit every single day you will lose weight. So let's look at this from a scientific perspective: - Every time your total caloric deficit hits 1800 calories you have lost 1 kg. - To lose 5 kg of fat in 30 days you would have to have a total caloric deficit of 9000 calories over those 30 days - That means you simply need to create a 300 caloric deficit every day for 30 days. That is EASY!

Here are some incredibly simple ways to lose 300 calories every day: -Take your dog on a long walk every day. Two to Three miles. Your dog will love it and you will be torching those 300 calories!

Crank up the cardio. This may not be ideal for everyone but just 15 minutes of intense cardiovascular exercise every day will have calories melting off of you -

Get cold. Recent research has shown that when your body is cold it is working much harder to keep your body temperature at a healthy level. There has been new evidence surfacing that wearing an ice vest or sitting in a cold bath for 20 minutes a day can cause massive fat loss. You can read more about that here.

Watch what you eat. Actually be wary of it. Download a calorie tracking app and gasp at how many calories that Starbucks Frappucino has.

James Ruhle of GarageGymBuilder.com

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