Even if the excess weight is simply indecently large, it is necessary 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 have a high probability of ending disastrously for both weight and health.Exhaustive low-calorie diets 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 strength, so the desire to lose these hated kilos as quickly as possible is quite understandable.
But nutritionists warn: hunger strikes, heavy diets and other stressful conditions for the body never pass without a trace.Poor skin, nails and hair, gastrointestinal tract disorders and hormonal imbalances are just some of the things that can happen after rapid weight loss.But the saddest thing is that all these sacrifices, as a rule, are in vain: the excess weight lost in this way returns, even with additional kilograms.
After such an outcome, having 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.
By the end of the month you will see minus 5kg on the scale and you will lose it naturally.
To lose 5 kg in a month you will need:
- Change your diet.
- Create a sample menu for the month.
- Perform several physical exercises a day to effectively lose excess weight.Alternatively, you can sign up for a fitness class.
Rules for proper nutrition without dieting
To lose 5kg in 1 month, you will need a small adjustment in your diet.Proper nutrition is the basis of good health and an excellent figure.If you eat well all the time, and not just during the month you lose weight, the lost weight will not come back.
A proper diet contains all the necessary elements that support human health and provide energy.
There are just a few basic principles that must be followed not only by those who want to lose weight, but by all people:
- Drink enough clean water per day (at least 2 liters).Also, 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 warm water, always half an hour before breakfast.
- You should eat regularly.This accelerates metabolism, improves digestion, which is what ensures weight loss.
- The diet should be varied, this will ensure vitamin balance in the body.To do this, include unprocessed fruits and vegetables in your diet.
- Eliminate sweet, salty, fatty, smoked, flour, semi-finished products (sausages) and carbonated drinks from your diet.Cook all dishes steamed or in the oven, without adding oil or in minimal quantities.Don't drink alcohol for a month of weight loss.
- Reduce the amount of food at one time to the volume of one 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 regime and will continue to stick to it.
- Eat slowly so that satiety reaches you before the plate is empty and there is no temptation to add more.A trick to increase food consumption time: eat with chopsticks or a teaspoon.
It should also be noted that, despite the strict requirement to exclude sweets and other foods from the diet, nutritionists recommend being more flexible in such matters.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 love sweets, allow yourself to eat them, but only before midday and not much.Almost any harmful and tasty product can be replaced with something similar in taste, but useful for both health and weight loss.
Compliance with the drinking regime will facilitate both the process of weight loss and the functioning of the gastrointestinal tract.
A healthy diet supports snacking.Sudden hunger can ruin your mood or even lead to a nervous breakdown and overeating.To lose weight, a snack with the right foods will be useful: an apple, a cereal bar, a handful of dried fruit or nuts.This also improves metabolism.
Every day you need to know exactly what you will prepare in the morning, at lunch and in the evening and what you will eat between meals.There should be no other food in the refrigerator.
To avoid consuming foods that are harmful to weight loss, make a list of meals for the week and purchase the necessary products.Determine the optimal meal time and stick to the schedule.Nutritionists recommend waiting 2.5 hours between meals, but even in this case isolated exceptions are possible;the important thing is not to put yourself in a state of stress, as with rigid diets.
Only if you follow these simple rules can positive changes be observed within the first two weeks.The first kilograms 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 a correct diet it is important that the dishes that make up the weekly menu contain all the quantities of carbohydrates, proteins and fats that the body needs for the correct 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 filling to fill your body with energy for the whole day.In the morning you can 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 biscuit, a little buckwheat with healthy fiber.During second breakfast it is useful to drink grapefruit juice.
Lunch must include vegetables, preferably fresh.You can eat a cup of fresh salad, a few slices of wholemeal or bran bread, boiled meat.
It is better to season the salad with olive oil or sprinkle with lemon juice - this will more actively start the weight loss process.
The afternoon snack, like second breakfast, should be light.Ideal: applesauce or a honey-baked apple, 1 orange, a cup of popcorn, a handful of prunes.It's not really a full meal, like a second breakfast, but rather snacks needed to satisfy hunger.
Protein food is traditionally prepared for dinner.Baked or boiled fish, chicken or steamed, with boiled vegetables and buckwheat as a side dish are suitable.But if you are not very hungry in the evening, you can simply 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 your dinner was light enough, about an hour before going to sleep you should drink a glass of low-fat yogurt or kefir, eat a fresh green or cooked 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 fruit, dried fruit, nuts, 1/2 cup of kefir or low-fat yogurt.
Breakfast options for proper nutrition:
- oatmeal with dried fruit, preferably in water (200 grams), 1 fruit;
- 1 hard-boiled egg, 1 fruit, 2 wholemeal bread, 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 proper 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, dressed with honey, 1 fruit;
- bran bread sandwich with red fish, dill, avocado, 1 glass of low-fat yogurt.
Dinner options for proper nutrition:
- baked lean fish (200 grams), vegetable salad;
- boiled chicken fillet (150 grams), baked vegetables (broccoli, cauliflower, pumpkin), tomato and 1 tablespoon of feta;
- 3 rye bread, baked beets (100 grams), a piece of goat cheese - arrange them 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 resistant and help avoid the appearance of sagging skin after reducing volumes.
Exercise is a necessary assistant when losing weight.Moderate physical activity will allow you to quickly start the fat burning process and avoid weight loss due to decreased muscle mass.
However, the exercises must be performed correctly.You should start training with a short warm-up so as not to damage the muscles: bends, rotation of the neck, body, arms and hips, movement of the knee joint.
Don't necessarily include heavy exercises 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.
The month-long training will be effective if practiced on an ongoing basis.
Squats
This exercise is basic and involves not only legs and buttocks.When you squat correctly, your 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 perform 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 back as possible, lowering your hips until they are parallel to the floor.The knees do not go beyond the feet, the back remains straight.The main weight should fall on the heels.At your lowest point, pause for a second and slowly stand up as you exhale.
Spinning hula hoop
This exercise will not only reduce your waist size, but also strengthen your back and abdominal muscles.You need to rotate the hula hoop for at least 7-10 minutes every day.
Skipping rope
Strong cardio exercises are necessary during the weight loss period.An active type of 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 shape, it is better to halve this time, 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.
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 lift your left leg until it is parallel to the floor, hold it for a second and slowly lower it.Perform 20 swings.Then turn to the other side and repeat the same thing.Gradually, after 2-3 days, increase the load.
When the muscles are strong enough, it complicates the exercise.From the same starting position, lifting the front leg parallel, keep it suspended and slowly lift the lower leg towards it.There will be fewer repetitions of such oscillations;you can start with 15 times and also gradually increase the load.Although both legs work, they work differently, so you need to switch sides.
Psychological attitude: how to lose weight without stress
Effective weight loss requires the right mindset.Having made the decision to lose weight, you need to stick to it firmly, without giving in to the temptation to eat unhealthy foods or skip 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 joint training.