Even if the excess weight is too great, you need to lose it little by little.According to nutritionists, healthy weight loss should not be more than 5 kg per month.All attempts to speed up this process will most likely end in disaster for both weight and health.Complete diets with few 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 completely deprives a person of strength, so the desire to lose these hated pounds as quickly as possible is quite understandable.
But nutritionists warn: hunger strikes, heavy diets and other stressful conditions for the body never go away without leaving a trace.Poor skin, nails, and hair, digestive tract disorders, and hormonal imbalances are just a few 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 again, even with additional kilograms.
After such consequences, due to poor health and severe stress, it is difficult to calm down and start taking care of yourself.Therefore, you should not go down this path in the hope that things will be different for you.Weight should decrease at a rate of 1 kg per week.
At the end of the month you will see your scale minus 5 kg and you will lose it naturally.
To lose 5 kg in a month, you need:
- Adjust your diet.
- Create a sample menu for the month.
- Do some physical exercise a day to lose excess weight effectively.Alternatively, you can sign up for a fitness class.
Rules of proper nutrition without diets
To lose 5 kg in 1 month, you need small adjustments in your diet.Proper nutrition is the basis of good health and good shape.If you eat right all the time, and not just during the month of weight loss, the lost pounds will not come back.
A proper diet contains all the essential elements that support human health and provide energy.
There are just 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 need to drink half an hour before meals 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, again half an hour before breakfast.
- You must eat regularly.It speeds up metabolism, improves digestion, which guarantees 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, smoked, flour, semi-finished products (sausages) and carbonated drinks.Cook all dishes by steaming or in the oven, without adding oil at all or in small amounts.Don't drink alcohol for one month to lose weight.
- Reduce the amount of food at a 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 maintain it.
- Eat slowly so that satiety overcomes you before the plate is empty and there is no temptation to add more.Tricks to increase food consumption time: Eat with chopsticks or a small spoon.
In addition, it should be noted that despite strict requirements to exclude sweets and other foods from the diet, nutritionists advise to be more flexible in the matter.Do not be afraid to eat what you want, but rather look for the ideal substitute for the desired product.If you like sweets, allow yourself to eat them, but only before 12 noon and not a lot.Almost all harmful and delicious products can be replaced with products that are similar in taste, but beneficial for health and weight loss.
Compliance with the drinking regimen will facilitate the process of losing weight and the functioning of the digestive tract.
A healthy diet supports snacking.Sudden hunger pangs can ruin your mood or even lead to mental disorders and overeating.Snacking with the right foods: an apple, a cereal bar, a handful of dried fruits or nuts will be beneficial in losing weight.This again increases metabolism.
Every day you need to know exactly what you will prepare in the morning, afternoon and evening and what you will snack on between meals.There should be no other food in the refrigerator.
To avoid consuming unhealthy foods to lose weight, make a food list for a week and buy the necessary products.Determine your optimal meal times and stick to the schedule.Nutritionists recommend waiting 2.5 hours between meals, but here too, exceptions are possible;the main thing is not to put yourself in a state of stress, as is the case with strict diets.
Only if these simple rules are followed can positive changes be observed in the first two weeks.The first kilograms will disappear, a feeling of lightness will appear, the functioning of the digestive tract will improve, and your mood will improve.
What foods and what time should you 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 amount of carbohydrates, proteins and fats that the body needs for the adequate functioning of all systems.
The following combination of products is ideal for breakfast: kefir, oatmeal, bran muesli, milk, cottage cheese.
Breakfast should be light but filling to fill the body with energy throughout the day.In the morning you are allowed to eat a little sweet, but preferably sweet fruit or berries.
The second breakfast comes 1.5-2 hours after the first breakfast.Snacks are suitable here: apple, dried fruits, berries, 1 oatmeal cookie, a little buckwheat with healthy fiber.During second breakfast, it is good to drink grapefruit juice.
Lunch should include vegetables, preferably fresh.You can eat a cup of fresh salad, a few slices of whole wheat 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 process of losing weight.
Afternoon snack, like second breakfast, should be light.Ideal: applesauce or baked apples with honey, 1 orange, a cup of popcorn, a handful of prunes.This is not a full meal, like a second breakfast, but rather a light snack necessary to satisfy hunger.
Protein foods are traditionally prepared for dinner.Grilled or boiled fish, chicken or steamed are suitable, with boiled vegetables and buckwheat as a side dish.But if you don't feel too hungry at night, you can just eat cottage cheese.
Dinner portions throughout the month should be sufficient so as not to burden the stomach a few hours before bed.
For tonight.If dinner is light enough, about an hour before bed it is best to drink a glass of low-fat yogurt or kefir, eat a fresh green apple or baked apple, and a few pieces of dried fruit.
Such a diet with average physical activity will allow you to gradually lose 5 kg in one month.
Sample menu for a week for weight loss
A sample menu for weight loss includes 5 meals.As a snack between main meals, you can eat a little fresh unsweetened fruit, dried fruit, nuts, 1/2 cup low-fat kefir or yogurt.
Breakfast options for proper nutrition:
- oatmeal with dried fruits, preferably in water (200 grams), 1 piece;
- 1 boiled egg, 1 piece of fruit, 2 whole wheat bread, a slice of cheese;
- low-fat cottage cheese (200 grams), 1 glass of unsweetened fresh fruit juice, a handful of nuts.
Lunch options for proper nutrition:
- 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, dressed with honey, 1 piece;
- bran bread sandwich with red fish, dill, avocado, 1 glass of low-fat yogurt.
Dinner options for proper nutrition:
- lean baked fish (200 grams), vegetable salad;
- boiled chicken fillet (150 grams), grilled vegetables (broccoli, cauliflower, pumpkin), tomatoes and 1 tablespoon of feta cheese;
- 3 rye breads, baked beets (100 grams), a slice of goat cheese - arrange in the form of a sandwich.
Exercises to lose weight at home
The load on the main muscle groups will strengthen the body, make it more resilient, and help avoid the appearance of sagging skin after volume reduction.
Physical 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 a decrease in muscle mass.
However, the exercise must be done correctly.Exercise should start with a short warm-up so as not to damage the muscles: bending, rotating the neck, body, arms and hips, moving the knee joints.
Don't include strenuous exercise in your program, especially if you've never exercised before.It is better to do a simple set of exercises every day for 20-30 minutes.
A month of training will be effective if done continuously.
squat
This exercise is basic and does not only involve the legs and buttocks.When 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 recommended to do a total of 3 approaches.
Technique: Stand with your feet shoulder-width apart and your back straight.The knees point forward, as do the feet.When inhaling, you need to slowly move your pelvis as far back as possible, lowering your hips until they are parallel to the floor.Knees do not exceed feet, back remains straight.The main load should fall on the heels.At the lowest point, stop for a moment and slowly rise while exhaling.
Hula hoop spinning
This exercise will not only reduce your waist size, but also strengthen your back and abdominal muscles.You need to spin the hula hoop for at least 7-10 minutes every day.
Jump rope
Vigorous cardio exercise is necessary during the weight loss period.This type of active training will help you lose excess weight faster and improve the function of your cardiovascular and respiratory systems.
It's good if you can jump for 6-8 minutes, but if you have poor physical fitness, it is better to reduce 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 - jog or light walk.
Swing your legs
This exercise perfectly strengthens the leg muscles.Lie on your right side, stretch 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 for a moment and lower it slowly.Do 20 swings.Then turn it over to the other side and repeat the same.Gradually, after 2-3 days, increase the load.
When the muscles are strong enough, complicate the exercise.From the same starting position, lift the lead leg until it is parallel, keeping it supported and slowly lifting the bottom leg towards it.There will be fewer repetitions of such swings;You can start with 15 times and also increase the load gradually.Even though 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 mental attitude.Once you have made the decision to lose weight, you should stick to it firmly, without giving in to the temptation to eat unhealthy foods or skip exercise.
Make sure to keep an eye on the results.You only need to 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 to exercise together.