Weight loss

Chances are if you think you only need to lose 5k then the answer is there is NO safe way to lose that much in a month. You might be able to get the scale to go down a fair amount if you are currently retaining a lot of water but fat weight takes time and the leaner you are the more you risk losing muscle not fat by being highly aggressive.

that is a small amount of weight to lose, 11 lbs, probably will only lose only a pound every couple of weeks.

Fatiawan wrote: »

I wanna lose 5 kg in a month how would it become possible?

5 kg in a month would be very aggressive weight loss, unless you are well over 200 lbs and obese. Without having any information about you... generally people can lose an average of 0.5- 2 lbs per week. The lighter and/or shorter you are, the lower the amount you should expect to lose. Otherwise you would need to under-eat and over-exercise and risk muscle loss, fatigue, and injury.

Go through the goal setup process here, log accurately and consistently, and I'd bet whatever is happening in one month will be no different if you lose 3lbs, 5 lbs, or 10 lbs by then.

Realistically, if 5kg is all you have to lose to be at a healthy weight, you should really be aiming for 0.25-0.5kg per week.

Fatiawan wrote: »

Ok..then I will continue my diet and exercise ..hope I will lose 3 kg per month

If you provide your current weight, age, height, and activity level you will get better assistance. Without this information everyone is guessing at how to help you. When you said "in a month" in your first post I assumed you meant you wanted a crash diet. When you say "per month" it makes me think you just want to set your goals correctly.

It took me 2 years to lose 20 lbs, so losing 30 lbs in 3 months would be anything but easy.

You need more realistic expectations. Results like 10 lbs per month aren't typical, even for those with the most weight to lose. There's nothing funny about starving yourself for aggressively fast weight loss. Please take care of yourself.

ya need patience, probably you will not the result first time you do it. It takes time to learn to properly manage calories and food weighting with scale.

I like the way you think. 😉

Fatiawan wrote: »

Can I eat pizza once in a month during my diet?

you can eat whatever you want just fit it in. or even going over to maintenance or a bit above can be fine if you accept a slower rate of loss that week. many eat pizza weekly, they just calculate and log the calories and make it fit.

These links may be helpful in your journey

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1

http://community.myfitnesspal.com/en/discussion/1399829/step-by-step-guide-to-losing-weight-with-myfitnesspal

https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

Fatiawan wrote: »

We can eat whatever just need to balance calories?.. i need a healthy diet plan ... it's been two days my calories aren't balancing .. Can cheating of two days in a week ruin my diet..I am worried ...it's a hard job to diet ..as I am a beginner..I don't want to spoil my diet ... but i am addicted to eat after every 2 hours ...what should i do... and as a clg student it is more tough

* Just calories determine your weight loss, especially in the short run. (In the long run, balanced nutrition is important for health, satiation, and energy level. If you don't feel satiated (full), you're more likely to have trouble sticking to your calorie level long enough to achieve your weight-loss goals. If your energy level tanks, you'll be less active and rest/sleep more, so burn fewer calories in daily life, which is also counterproductive for weight loss. So, calories rule, but good nutrition will help you.)

* Your calories don't have to be exact every day; neither do your macro goals. Close is good enough, especially if you're a little high some days, and a little low other days. Bodies don't reset at midnight.

* If you eat so much extra in 2 cheat days that you eat back all calories burned those 2 days, plus all of the deficit calories from your other 5 days, you will maintain your current weight. If you eat back more on those two days, and exceed the deficit total from your other 5 days, you will gain weight. If you don't eat back all of the deficit from the other days, you'll still lose weight, just more slowly than if you'd stuck to your goal. However, "cheat days" tend to create wild scale-weight fluctuations from water weight retention and temporarily increased digestive system contents, so you may not see any loss on the scale even if you actually lost a little fat for the week.

* The only way to "ruin your diet" altogether is to consistently eat more than your maintenance calories, or to give up your efforts.

* If you want to, you can eat every 2 hours (or more often, or less often), as long as your total calories for the day (or week) are less than your maintenance calories for that period of time. Timing of eating has very little, maybe no direct effect on weight loss, but it can affect satiation and compliance.

Read the links Panini gave you. You can do this. Right now, it sounds like you're falling for a bunch of common myths about weight loss.

Best wishes!