Even though excess weight is just an excessively large number, 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 in disaster, both for weight and health. Grueling low-calorie diets are eliminated.
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, lowers self-esteem and literally deprives him of strength, so the desire to lose those most hated poundsquickly possible is quite understandable.
But nutritionists warn: Hunger strikes, heavy diets and other stressful conditions on the body never go unnoticed. Bad skin, nails and hair, gastrointestinal upset and hormonal disturbances are just a few of what to expect after rapid weight loss. But the sad part is that all these sacrifices, as a rule, are in vain: the excess weight thus lost returns, and even with extra pounds.
After such a conclusion, having altered health and severe stress, it is difficult to pull yourself together and start taking care of yourself. Therefore, you should not go down this path in the hope that everything will be different for you. The weight should go at a rate of 1 kg per week.
At the end of the month, you will see less than 5 kg on the scale and you will lose them naturally.
To lose 5 kg per month, you will need:
- Set the power supply.
- Create a sample menu for a month.
- Exercise several times a day to lose weight effectively. Alternatively, you can sign up for fitness.
The rules of good nutrition without diet
To lose 5 kg in 1 month, you need a little dietary adjustment. Good nutrition is the basis of good health and a perfect figure. If you eat well all the time, and not just during the weight loss month, the weight you lost will not come back.
The diet of good nutrition contains all the necessary elements that support human health, provide it with energy.
There are just a few basic principles that should be followed not only by those who want to lose weight, but also by everyone:
- Drink a sufficient amount of clean water (at least 2 liters) per day. In addition, you need to drink half an hour before each meal and half an hour after, but not while eating. In the morning on an empty stomach, you need to drink a glass of lukewarm water, another half an hour before breakfast.
- You need to eat regularly. It speeds up the metabolism, improves digestion, which ensures weight loss.
- The diet should be varied, this will ensure the balance of vitamins in the body. To do this, include unprocessed vegetables and fruits in your diet.
- Eliminate sweet, salty, fatty, smoky, flour, semi-finished products (sausages) and carbonated drinks from the diet. Steam or bake all meals without adding or with little oil. Do not drink alcohol for a month of weight loss.
- Reduce the amount of food in a meal to the size of a glass. It is better to eat more often (5 to 6 times a day), but in small portions. In a month, you will get used to this diet and continue to support it.
- Eat slowly so that saturation catches up with you until the plate is empty and there is no temptation to impose it yet. A tip to increase the time you eat food: eat with chopsticks or a teaspoon.
Additionally, it should be noted that despite the strict requirement to exclude sweets and other things from the diet, nutritionists advise to be more flexible on these matters. Don't be afraid to eat what you really want, but it's best to find the perfect substitute for the product you want. If you like sweets, allow yourself to eat them, but only until noon and a little. Almost all harmful and tasty products can be replaced with something similar in taste, but useful for health and weight loss.
Adherence to the drinking regime will facilitate both the process of weight loss and the work of the digestive tract.
Snacks are supported in a healthy diet. Sudden hunger can ruin your mood or even lead to depression and overeating. Snack on the right foods: an apple, a cereal bar, a handful of dried fruits or nuts, will be useful for weight loss. This again improves the metabolism.
Every day you need to know exactly what you'll be cooking in the morning, lunch, and evening, and what to eat between meals. There should be no other food in the refrigerator.
To avoid eating unhealthy foods for weight loss, make a meal list for the week and purchase the necessary items. Determine the optimum time for the meal yourself and follow the program. Nutritionists recommend to keep 2. 5 hours between meals, but even here unique exceptions are possible, the main thing is not to lead yourself in a state of stress, as with hard diets.
Positive changes can only be seen if these simple rules are followed within the first two weeks. The first kilos will go away, a feeling of lightness will appear, the work of the digestive tract will improve, and your mood will improve.
What foods and at what time are the best to lose 5 kg weight per month
For good nutrition it is important that the meals that make up the weekly menu contain all the carbohydrates, proteins and fats that the body needs for proper functioning of all systems.
For breakfast, combinations of the following products are ideal: kefir, oatmeal, its muesli, milk, cottage cheese.Breakfast should be light but satisfying to fill the body with energy throughout the day. In the morning it is allowed to eat a little sweet, but it is better if it is a sweet fruit or berries.
The second breakfast is served 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. Grapefruit juice is good for your second breakfast.
For lunch there should be vegetables and preferably fresh. You can eat a cup of fresh salad, a few slices of whole grain or bran bread, some boiled meat.
It is better to season the salad with olive oil or sprinkle with lemon juice: this will start the process of weight loss more actively.
An afternoon snack, like a second breakfast, should be light. Ideal: applesauce or apple with honey, 1 orange, a cup of popcorn, a handful of prunes. It is not quite a full meal, like a second breakfast, rather it is necessary snacks to satisfy hunger.
Protein foods are traditionally prepared for dinner. Suitable for baked or boiled fish, chicken or steamed, for a side dish - boiled vegetables, buckwheat. But if you are not very hungry in the evening, you can just eat cottage cheese.
Dinner portions should be moderate throughout the month so as not to overload the stomach a few hours before bedtime.
For the night. If the dinner was light enough, 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 smoothly lose 5 kg in a month.
Sample menu for a week to lose weight
A sample weight loss menu includes 5 meals. As a snack between main meals, you can eat a small amount of unsweetened fresh fruit, dried fruit, nuts, 1/2 cup of kefir or low-fat yogurt.
Breakfast options for good nutrition:
- oatmeal with dried fruits, preferably in water (200 grams), 1 fruit;
- 1 boiled egg, 1 fruit, 2 whole grain breads, a slice of cheese;
- low-fat cottage cheese (200 grams), 1 glass of unsweetened freshly squeezed fruit juice, a handful of nuts.
Breakfast options for healthy eating:
- boiled chicken breast (150 grams), light vegetable salad with herbs and olive oil, whole grain bread;
- a cup of salad with boiled chicken, tomatoes, bulgur, herbs, seasoned with honey, 1 fruit;
- Bran bread sandwich with red fish, dill, avocado, 1 glass of low fat yogurt.
Dinner options for good nutrition:
- lean baked 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 - lay out as a sandwich.
Slimming exercises at home
Loads on major muscle groups will strengthen the body, make it more resilient and prevent the appearance of sagging skin after volume reduction.
Exercise is an essential aid in weight loss. Moderate physical activity will allow you to start the fat burning process faster and prevent weight loss by reducing muscle mass.
However, the exercises must be done correctly. You should start your training with a small warm-up so as not to damage the muscles: flexes, rotations of the neck, trunk, arms and hips, movements of the knee joint.
You don't necessarily want to include strenuous exercise, especially if you've never exercised before. It is best to perform a series of simple exercises every day for 20 to 30 minutes.
One month training will be effective if practiced regularly.
This exercise is basic and involves more than just the legs and buttocks. With the correct squat, the muscles of the press and back 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: Place your feet shoulder-width apart, back straight. The knees are turned forward, as are the feet. When inhaling, you should slowly bring the pelvis back as far as possible, lowering the hips so that they are parallel to the floor. The knees do not go beyond the feet, the back remains flat. The main weight should be on the heels. At the lowest point, linger for a second and slowly rise as you exhale.
Hula Hoop Rotation
This exercise will not only reduce your height, but also strengthen your back and abs. You should rotate the hoop for at least 7-10 minutes every day.
Heavy cardiovascular loads are necessary during the period of weight loss. An active type of training will help you lose more weight faster, improve the work of the cardiovascular and respiratory systems.
It's good if you can jump for 6-8 minutes, but with poor physical shape it is better to cut this time in half, gradually increasing the number of jumps.
You can jump in 2 or 3 sets, but the rest between them should not be passive - light running or walking.
This exercise is ideal for strengthening the muscles of the legs. Lying on your right side, extend your right hand forward and rest your head on it, place your left hand in front of your chest to support the body.
Slowly lift your left leg parallel to the floor, lock it for a second and gently lower it. Make 20 swings. Then roll over to the other side and repeat the same. Gradually, after 2-3 days, increase the load.
When the muscles are strong enough, make the exercise more difficult. From the same starting position, lift your front leg so that it is parallel, keep it at weight, and slowly lift your lower leg towards 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 in a different way, so it is necessary to switch sides.
Psychological attitude: how to lose weight without stress
Effective weight loss requires the right mental attitude. After making the decision to lose weight, you must adhere to it firmly, not succumbing to temptations to eat a harmful product or skip a workout.
Make sure to follow the result. You should only measure your weight once a week at a time, on an empty stomach and without shoes. Losing weight will be easier in the company of like-minded people. This is good if you find a group of people losing weight, for example, for joint training.