Even if the excess weight is simply indecently large, you need to lose it little by little.According to nutritionists, healthy weight loss cannot be more than 5 kg per month.All attempts to speed up this process have a high chance of ending disastrously for both weight and health.Exhaustive diets with a small amount of calories are excluded.
Why is it better to lose 5 kg in a month?
Excess weight significantly worsens not only a person’s physical but also moral condition, reduces self-esteem and literally deprives one 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, disturbances in the gastrointestinal tract 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 comes back, even with additional kilograms.
After such a result, having poor health and severe stress, it is difficult to pull yourself together and start taking care of yourself.Therefore, you should not go through this path in the hope that everything will be different for you.Weight should come off at a rate of 1 kg per week.
By 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 a day to effectively lose excess weight.Alternatively, you can sign up for a fitness class.
Rules for proper nutrition without dieting
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 great figure.If you eat right all the time, and not just during the month of losing 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 only 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).Moreover, you need to 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 is what ensures weight loss.
- The diet should be varied, this will ensure vitamin balance 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 from the diet.Cook all dishes by steaming or in the oven, without adding oil at all or in a minimal amount.Don't drink alcohol for one month of losing weight.
- 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 maintain it.
- Eat slowly so that satiety overtakes you before the plate is empty and there is no temptation to add more.A trick to increase your food consumption time: Eat with chopsticks or a small spoon.
Additionally, it should be noted that despite the strict requirement to exclude sweets and other things from the diet, nutritionists advise being more flexible in such matters.Don’t be afraid to eat what you really want, but it’s better to find an ideal replacement for the desired product.If you love sweets, allow yourself to eat them, but only before 12 noon 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 losing weight and the functioning of the gastrointestinal tract.
A healthy diet supports snacking.Sudden hunger can ruin your mood or even lead to a breakdown and overeating.A snack with the right foods: an apple, a cereal bar, a handful of dried fruits or nuts will be useful in losing weight.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 on between meals.There should be no other food in the refrigerator.
To avoid consuming foods that are unhealthy for weight loss, make a list of meals 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 stressful state, as with strict diets.
Only if these simple rules are followed, positive changes can be observed within the first two weeks.The first kilograms will go away, 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 are 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 adequate 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 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 berries.
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.During the 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 whole grain bread or bran, boiled meat.
It is better to dress the salad with olive oil or sprinkle with lemon juice: this will more actively launch the weight loss process.
The afternoon snack, like the second breakfast, should be light.Ideal: applesauce or an apple baked with honey, 1 orange, a cup of popcorn, a handful of prunes.This is not quite a full meal, like a second breakfast, but rather snacks necessary to satisfy hunger.
Protein food is 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 don’t feel 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 the dinner was quite light, about an hour before bedtime you should drink a glass of low-fat yogurt or kefir, eat a fresh green 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 snacks between main meals, you can eat small quantities of fresh unsweetened fruits, dried fruits, nuts, 1/2 cup of kefir or low-fat yogurt.
Breakfast options for proper nutrition:
- oatmeal with dried fruits, preferably in water (200 grams), 1 fruit;
- 1 boiled egg, 1 piece of fruit, 2 whole grain 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 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 fruit;
- sandwich made from bran bread 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 cheese;
- 3 rye bread, baked beets (100 grams), a piece of goat cheese - arrange in the form of a sandwich.
Exercises for weight loss at home
Loads on the main muscle groups will strengthen the body, make it more resilient, and will help avoid the appearance of sagging skin after reducing volumes.
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 exercises must be done correctly.You should start your workout with a short warm-up so as not to damage the muscles: bending, rotating the neck, body, arms and hips, moving the knee joint.
Don't necessarily include heavy exercise in your program, especially if you've never exercised before.It is better to perform a set of simple exercises every day for 20-30 minutes.
Training for a month will be effective if practiced on an ongoing basis.
Squats
This exercise is basic and involves not only 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 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 need to 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 the lowest point, pause for a second and slowly rise as you exhale.
Hula hoop spinning
This exercise will not only reduce your waist size, but will also strengthen your back and abdominal muscles.You need to rotate the hula hoop for at least 7-10 minutes every day.
Jumping rope
Strong cardio exercises are necessary during the period of weight loss.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 fitness, it’s 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.
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 turn over 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 leading leg to parallel, keep it suspended and slowly lift your lower leg towards it.There will be fewer repetitions of such swings; you can start with 15 times and also gradually increase the load.Although both legs work, they work differently, so it is necessary to change sides.
Psychological attitude: how to lose weight without stress
Effective weight loss requires the right mental attitude.Having made a decision to lose weight, you need to firmly stick to it, without giving in to the temptations to eat unhealthy foods or skip a workout.
Be 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, for joint training.