Even if excess weight is simply indecent, you need to lose it little by little.According to nutritionists, healthy weight loss cannot exceed 5 kg per month.All attempts to speed up this process are likely to end disastrously, both for weight and for health.Exhaustive diets containing a small amount of calories are excluded.
Why is it better to lose 5 kg in a month?
Excess weight significantly worsens not only the physical but also the moral condition of a person, reduces self-esteem and literally deprives him of strength, so the desire to lose these hated kilograms as quickly as possible is quite understandable.
But nutritionists warn: hunger strikes, heavy diets and other stressful conditions for the body never disappear without a trace.Poor skin, nails and hair, gastrointestinal tract disorders and hormonal imbalances are just some of the things that can occur after rapid weight loss.But the saddest thing is that all these sacrifices, as a rule, are in vain: the excess weight thus lost returns, even with additional kilos.
After such a result, poor health and severe stress, it is difficult to pull yourself together and start taking care of yourself.Therefore, you should not follow this path in the hope that everything will be different for you.Weight should decrease at the rate of 1 kg per week.
At the end of the month, you will see minus 5 kg on the scale and you will lose it naturally.
To lose 5 kg in a month, you will need:
- Adjust your diet.
- Create a sample menu for the month.
- Perform several physical exercises per day to lose weight effectively.Alternatively, you can sign up for a fitness class.
Rules for proper nutrition without diet
To lose 5 kg in 1 month, you will need a small adjustment in your diet.Proper nutrition is the basis of good health and a beautiful figure.If you eat well all the time, not just during the weight loss month, the lost weight will not come back.
A good diet contains all the necessary elements that support human health and provide energy.
There are only a few basic principles that should be followed not only by those who want to lose weight, but by everyone:
- Drink enough clean water per day (at least 2 liters).In addition, you should drink half an hour before each meal and half an hour after it, but not while eating.In the morning, on an empty stomach, you need to drink a glass of warm water, again half an hour before breakfast.
- You should eat regularly.This accelerates metabolism, improves digestion, which ensures weight loss.
- The diet should be varied, this will ensure the vitamin balance of the body.To do this, include unprocessed vegetables and fruits in your diet.
- Eliminate sweet, salty, fatty, smoked products, flour, semi-finished products (sausages) and carbonated drinks from the diet.Cook all dishes by steam or in the oven, without adding oil or in minimal quantities.Don't drink alcohol during a weight loss month.
- Reduce the amount of food at one time to the volume of a glass.It is better to eat more often (5-6 times a day), but in small portions.In a month you will get used to this diet and continue to maintain it.
- Eat slowly so that you feel full before the plate is empty and there is no temptation to add more.A tip to increase your food consumption time: Eat with chopsticks or a small spoon.
In addition, it should be noted that despite the strict requirement to exclude sweets and other products from the diet, nutritionists advise being more flexible on these issues.Do not be afraid to eat what you really want, but it is better to find an ideal substitute for the desired product.If you like sweets, allow yourself to eat them, but only before noon and not much.Almost all harmful and tasty products can be replaced with something similar in taste, but useful both for health and for weight loss.
Compliance with the drinking regime will facilitate both the process of losing weight and the functioning of the gastrointestinal tract.
A healthy diet encourages snacking.Sudden hunger can ruin your mood or even lead to depression and overeating.A snack with the right foods: an apple, a cereal bar, a handful of dried fruits or nuts will be useful for weight loss.This again improves metabolism.
Every day you need to know exactly what you will prepare in the morning, lunch and evening and what you will snack between meals.There should be no other food in the refrigerator.
To avoid consuming unhealthy foods for weight loss, make a meal list for the week and purchase the necessary products.Determine your optimal meal time and follow the schedule.Nutritionists recommend waiting 2.5 hours between meals, but here, too, isolated exceptions are possible;the main thing is not to put yourself in a state of stress, as with strict diets.
Only if these simple rules are followed can positive changes be observed in the first two weeks.The first pounds will disappear, a feeling of lightness will appear, the functioning of the gastrointestinal tract will improve and your mood will improve.
What foods and at what time is best to eat to lose 5 kg in a month?
In proper nutrition, it is important that the dishes that make up the weekly menu contain all the amounts of carbohydrates, proteins and fats that the body needs for the proper functioning of all systems.
Combinations of the following products are ideal for breakfast: kefir, oatmeal, bran muesli, milk, cottage cheese.
Breakfast should be light but hearty to fill the body with energy for the whole day.In the morning you are allowed to eat a little sweet, but it is better if it is a sweet fruit or berry.
The second breakfast comes 1.5-2 hours after the first.Light foods are suitable here: apples, dried fruits, berries, 1 oatmeal cookie, a little buckwheat with healthy fiber.At the second breakfast it is useful to drink grapefruit juice.
Lunch should include vegetables, preferably fresh.You can eat a cup of fresh salad, a few slices of wholemeal bread or bran, boiled meat.
It is better to season the salad with olive oil or sprinkle it with lemon juice: this will more actively start the weight loss process.
The afternoon snack, like the second breakfast, should be light.Ideal: applesauce or a baked apple with honey, 1 orange, a cup of popcorn, a handful of prunes.It is not a completely complete meal, like a second breakfast, but rather snacks necessary to satisfy hunger.
Protein foods are traditionally prepared for dinner.Baked or boiled fish, chicken or steamed are suitable, with boiled vegetables and buckwheat as a side dish.But if you are not very hungry in the evening, you can just eat cottage cheese.
Dinner portions throughout the month should be moderate so as not to overload the stomach several hours before bedtime.
For the night.If dinner was quite light, about an hour before bedtime you should drink a glass of low-fat yogurt or kefir, eat a fresh or baked green apple and a few pieces of dried fruit.
Such a diet with average physical activity will allow you to gradually lose 5 kg in a month.
Sample menu for a week to lose weight
A sample menu for weight loss includes 5 meals.As a snack between main meals, you can eat small amounts of fresh unsweetened fruits, dried fruits, nuts, 1/2 cup of low-fat kefir or yogurt.
Breakfast options for good nutrition:
- oatmeal with dried fruits, preferably in water (200 grams), 1 fruit;
- 1 boiled egg, 1 fruit, 2 wholemeal breads, a slice of cheese;
- low-fat cottage cheese (200 grams), 1 glass of freshly squeezed unsweetened fruit juice, a handful of nuts.
Lunch Options for Good Nutrition:
- boiled chicken breast (150 grams), light vegetable salad with herbs and olive oil, wholemeal bread;
- a cup of salad with boiled chicken, tomatoes, bulgur, herbs, seasoned with honey, 1 fruit;
- sandwich made from bran bread with red fish, dill, avocado, 1 glass of low-fat yogurt.
Dinner options for good nutrition:
- baked lean fish (200 grams), vegetable salad;
- boiled chicken fillet (150 grams), baked vegetables (broccoli, cauliflower, pumpkin), tomato and 1 tablespoon of feta cheese;
- 3 rye breads, baked beets (100 grams), a piece of goat cheese - arrange in the form of a sandwich.
Exercises to lose weight at home
Loads on the main muscle groups will strengthen the body, make it more resilient and help prevent the appearance of sagging skin after volume reduction.
Physical exercise is a necessary assistant in losing weight.Moderate physical activity will allow you to quickly start the fat burning process and avoid weight loss due to a decrease in muscle mass.
However, the exercises must be performed correctly.You need to start your workout with a short warm-up so as not to damage the muscles: flexion, rotation of the neck, body, arms and hips, movement of the knee joint.
Don't necessarily include strenuous exercise in your program, especially if you've never exercised before.It is best to perform a set of simple exercises every day for 20-30 minutes.
A one-month training course will be effective if it is practiced continuously.
Squats
This exercise is basic and does not only concern the legs and buttocks.By squatting correctly, the abdominal and back muscles also work.You need to squat 30-40 times in one approach without weights, 15 times with weights, it is advisable to do 3 approaches in total.
Technique: Stand with your feet shoulder-width apart and your back straight.The knees point forward, as do the feet.As you inhale, you should slowly move your pelvis as far as possible, lowering your hips until they are parallel to the floor.The knees do not extend beyond the feet, the back remains straight.The main weight should fall on the heels.At the lowest point, pause for a second and slowly rise as you exhale.
Spinning Hula Hoop
This exercise will not only reduce your waistline but will also strengthen your back and abdominal muscles.You should spin the hoop for at least 7-10 minutes every day.
Skipping rope
Intense cardio exercises are necessary during the weight loss period.Active training will help you lose excess weight faster and improve the functioning of your cardiovascular and respiratory systems.
It's good if you can jump for 6-8 minutes, but if you have poor physical form, it is better to reduce this time by half, gradually increasing the number of jumps.
You can jump in 2 or 3 sets, but the rest between them should not be passive - running or light walking.
Swing your legs
This exercise perfectly strengthens the leg muscles.Lying on your right side, extend your right arm forward and rest your head on it, place your left arm in front of your chest to support your body.
Slowly raise your left leg until it is parallel to the floor, hold it for a second and slowly lower it.Do 20 swings.Then go back to the other side and repeat the same thing.Gradually, after 2-3 days, increase the load.
When the muscles are strong enough, complicate the exercise.From the same starting position, raising your front leg parallel, keep it suspended and slowly lift your lower leg toward it.There will be fewer repetitions of such swings;you can start with 15 times and gradually increase the load.Although both legs work, they work differently, so it is necessary to switch sides.
Psychological attitude: how to lose weight without stress
Effective weight loss requires a good mental attitude.After making the decision to lose weight, you must stick to it firmly, without giving in to the temptation of eating unhealthy foods or skipping a workout.
Be sure to keep an eye on the results.Simply measure your weight once a week at the same time, on an empty stomach and without shoes.It will be easier to lose weight in the company of like-minded people.It's good if you find a group of people who are also losing weight, for example for a joint workout.