Although being overweight is just a very large number, you need to lose it little by little. According to nutritionists, healthy weight loss should not exceed 5 kg per month. All efforts to expedite this process have a high chance of ending in disaster, both for weight and health. A tiring and low-calorie diet is eliminated.
Why it is better to lose 5 kg in a month
Being overweight worsens not only the physical, but also the moral state of a person, lowers his self-esteem and literally loses his strength, so the desire to lose these hated kilos as soon as possible is quite understandable.
But nutritionists warn: hunger strikes, heavy diets and other stressful situations for the body will never go unnoticed. Bad skin, nails and hair, gastrointestinal disorders and hormonal disorders are some of the things that await after losing weight quickly. But the saddest thing is that all these sacrifices, as a rule, are in vain: the excess weight lost this way back, and even with the extra pounds.
After making such a conclusion, because his health is disturbed and severe stress, it is difficult to withdraw and start taking care of yourself. So you can’t walk this path hoping everything is different for you. Weight must be lost 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 per month, you need:
- Adjust the power supply.
- Create a sample menu for a month.
- Exercise several times a day to lose weight effectively. Optionally, you can sign up for fitness.
Proper dietary rules without diet
To lose 5 kg in 1 month, you need a little dietary adjustment. Proper nutrition is the foundation of good and perfect health. If you eat all the time, and not just during the month of weight loss, the weight lost will not return.
A proper nutritional diet contains all the elements necessary to support human health, giving it energy.
There are only a few basic principles that must be followed not only by those who want to lose weight, but also by everyone:
- Drink enough clean water (at least 2 liters) a day. Moreover, you should drink half an hour before each meal and half an hour afterwards, but not in the process of 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. This speeds up metabolism, improves digestion, which ensures weight loss.
- Diet should be diversified, this will ensure the balance of vitamins in the body. To do this, include unprocessed vegetables and fruits in your diet.
- Eliminate sugary, salty, fatty, smoked, flour, semi-finished products (sausages) and carbonated beverages from food. Steam or oven all foods without a little or a little oil. Do not drink alcohol for one month of weight loss.
- Reduce the amount of food in one serving to the amount 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 support it.
- Eat slowly until satiety follows you until the plate is empty and there is no temptation to charge. How to increase your time eating food: eat with chopsticks or teaspoons.
Also, keep in mind that although there are strict requirements to exclude sweets and other items from the diet, nutritionists advise to be more flexible in those matters. Do not be afraid to eat what you want, but it is better to find a suitable substitute for the desired product. If you like sweets, let yourself eat them, but only until 12 noon and a little. Almost all dangerous and tasty products can be replaced with something similar in taste, but useful for health and weight loss.
Adhering to drinking rules will facilitate 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 cause damage and overeating. Snacks on the right foods: apples, cereal bars, a handful of fruits or dried beans, will be useful for weight loss. This again increases metabolism.
Every day you need to know exactly what you will be cooking in the morning, lunch and dinner and what to eat between meals. There should be no other food in the refrigerator.
To avoid eating unhealthy foods to lose weight, make a list of foods for a week and buy the products you need. Determine the optimal meal time for yourself and follow the schedule. Nutritionists recommend keeping 2. 5 hours between meals, but even here, a single exception is possible, the main thing is not to put yourself in a stressful situation, such as a difficult diet.
Positive changes only if these simple rules can be followed in the first two weeks. The first kilogram will disappear, a light feeling will appear, the work of the digestive tract will improve, and your mood will improve.
What food and what time is best to lose 5 kg a month
In a proper diet, it is important that the food that compiles the weekly menu contains all the carbohydrates, proteins and fats that the body needs to function properly in all systems.
For breakfast, the following product combinations are ideal: kefir, oatmeal, bran muesli, milk, cottage cheese.Breakfast must 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 the fruit or berries are sweet.
The second breakfast is served 1. 5-2 hours after the first. Snacks fit here: apples, dried fruit, berries, 1 oatmeal cake, a little buckwheat with healthy fiber. Grapefruit juice is great for your second breakfast.
For lunch, there must be vegetables and preferably fresh. You can eat a cup of fresh salad, a few slices of whole wheat bread or bran, boiled meat.
It is better to season the salad with olive oil or sprinkle with lemon juice: this will be more active to begin the process of losing weight.
Afternoon snacks, like a second breakfast, must be light. Ideal: apple sauce or baked with honey apples, 1 orange, a cup of popcorn, a handful of prunes. This is not a complete meal, like a second breakfast, but a snack needed to satisfy hunger.
Protein foods are traditionally prepared for dinner. Suitable for grilled or boiled fish, chicken or steamed, for side dishes - boiled vegetables, buckwheat. But if you do not feel hungry in the evening, you can just eat cottage cheese.
Some dinners must be moderate throughout the month so as not to burden the stomach a few hours before bed.
For the night. If dinner is light enough, about an hour before bed you should drink a glass of low-fat yogurt or kefir, eat fresh green or roasted apples, and a few pieces of dried fruit.
Such a diet with average physical activity will allow you to lose 5 kg smoothly in one month.
Sample menu for a week for weight loss
Weight Loss Examples include 5 foods. As a snack among the main meals, you can eat a small amount of fresh fruit without sugar, 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 boiled egg, 1 fruit, 2 whole wheat breads, some cheese
- low-fat cottage cheese (200 grams), 1 glass of fresh sugar-free fruit juice, a handful of nuts.
Lunch Options for Healthy Eating:
- boiled chicken breast (150 grams), light vegetable salad with ingredients and olive oil, whole wheat 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 proper nutrition:
- grilled lean fish (200 grams), vegetable salad;
- boiled chicken fillet (150 grams), baked vegetables (broccoli, cauliflower, pumpkin), tomatoes and 1 tablespoon of feta cheese;
- 3 rye bread, baked beets (100 grams), a piece of goat cheese - arrange in the form of a sandwich.
Home Slimming Exercises
The load on the major muscle groups will strengthen the body, make it more resilient, and prevent the appearance of sagging skin after a reduction in volume.
Exercise is an important aid during weight loss. Moderate physical activity will allow you to start the fat burning process faster and prevent weight loss by reducing muscle mass.
However, training must be done correctly. You should start the exercise with a small warm-up so as not to damage the muscles: bends, rotations of the neck, trunk, arms and hips, movements in the knee joints.
Not necessarily want to do strenuous exercise, especially if you have never exercised before. It is best to do a set of simple exercises every day for 20-30 minutes.
Training for a month will be effective when training regularly.
This exercise is basic and involves more than just the legs and back. With the right squat, the press and back muscles also work. You need to squat 30-40 times in one weightless approach, 15 times in weight, it is recommended to do 3 approaches in total.
Technique: Place your feet shoulder-width apart with your back straight. The knees face forward, as do the feet. While inhaling, you should gently pull the pelvis back as far as possible, lowering the hips parallel to the floor. The knees do not cross the legs, the back remains flat. The main weight should be on the heel. At the lowest point, linger briefly and slowly rise as you exhale.
Hula Hoop Round
This exercise will not only shrink the waist, but will also strengthen the back and abdomen. You need to rotate the hula hoop for at least 7-10 minutes every day.
A strong cardio load is needed during the weight loss period. This type of active exercise will help you lose excess weight faster, improve the work of the cardiovascular and respiratory systems.
It is good if you can jump for 6-8 minutes, but with poor physical fitness, it is better to cut this time in half, gradually increasing the number of jumps.
You can jump in 2 or 3 sets, but resting between them can not be passive - light walks or walks.
This exercise is great for strengthening leg muscles. Lie on your right side, stretch your right hand forward and place your head on it, place your left hand in front of your chest to support the body.
Slowly lift your left leg until it is parallel to the floor, lock briefly and lower smoothly. Make 20 swings. Then roll to the other side and repeat the same thing. Gradually, after 2-3 days, increase the load.
When the muscles are strong enough, do more difficult exercises. From the same starting position, lift your front leg parallel, keep the weight off, and slowly lift the lower leg toward it. There is a slight repetition of such a swing, you can start with 15 times and also increase the load gradually. While both legs work, they work in different ways, so it is necessary to change sides.
Psychological attitudes: how to lose weight without stress
Effective weight loss requires proper mental attitude. After deciding to lose weight, you must adhere to it firmly, not give in to the temptation to consume harmful products or skip exercise.
Make sure you follow the results. You only need to measure your weight once a week at the same time, on an empty stomach and without shoes. Weight loss will be followed by fatigue and constant tiredness. It is good if you find a group of those who lose weight, for example, for joint training.