Losing 5 kgs in a month may seem challenging, but with the right habits, it can be achieved in a healthy and sustainable way. Quick-fix diets and extreme workouts often lead to temporary results, but small daily habits create long-lasting changes. Here are seven practical habits that help in shedding weight effectively without compromising health.


Start your metabolism with a cold shower

Taking a cold shower in the morning stimulates brown fat activity, which helps in burning calories throughout the day. It also improves circulation, enhances energy levels, and reduces stress, all of which contribute to a better metabolism and effective weight loss.


Eat more fermented foods for gut health

A healthy gut plays a crucial role in weight management. Fermented foods like yogurt, kimchi, and sauerkraut help in improving digestion and reducing bloating. A balanced gut microbiome ensures better nutrient absorption and aids in reducing cravings.



Try intermittent fasting for better fat burn

Giving the body a break from constant eating allows it to switch to fat-burning mode. Intermittent fasting (such as the 16:8 method) helps in reducing insulin levels and promoting fat loss while maintaining muscle mass. Eating within a set window enhances metabolic flexibility and prevents overeating.


Chew food slowly to prevent overeating

Eating too fast leads to consuming more calories than needed. Chewing food properly and eating mindfully helps in better digestion and signals the brain when the stomach is full. This habit prevents overeating and enhances satisfaction with smaller portions.



Swap one meal for a hearty soup or smoothie
Replacing one heavy meal with a nutrient-packed soup or smoothie provides essential vitamins while keeping calorie intake in check. Soups with lean protein and vegetables or fiber-rich smoothies with fruits, nuts, and seeds help in staying full while reducing overall calorie consumption.


Short bursts of movement throughout the day

Instead of relying only on long workouts, incorporating small movements throughout the day boosts calorie burning. Simple activities like stretching every hour, taking short walks, or doing a few squats while watching TV can add up to significant weight loss over time.


Reduce stress levels to control cravings

High stress triggers emotional eating and increases cravings for unhealthy foods. Engaging in relaxing activities like meditation, deep breathing, or spending time in nature lowers stress hormones and prevents overeating caused by anxiety or boredom.