Even if the excess weight is simply obscenely large, you need to lose it little by little.According to nutritionists, a healthy weight loss cannot exceed 5 kg per month.Any attempt to speed up this process has a high chance of ending disastrously for both weight and health.Exhaustive diets with a low amount of 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 literally takes away strength, so the desire to get rid of those hated kilos as soon as possible is completely understandable.
But nutritionists warn: hunger strikes, heavy diets and other stressful conditions for the body never go away without a trace.Bad skin, nails and hair, disorders in the gastrointestinal tract and hormonal imbalance are just some of the things that can happen after rapid weight loss.But the saddest thing is that all these sacrifices are, as a rule, in vain: the excess weight lost in this way returns, even with extra weight.
After such a result, poor 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 drop 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.
- Do several physical exercises a day to effectively lose extra pounds.Alternatively, you can sign up for a fitness class.
Rules of proper nutrition without dieting
To lose 5 kg in 1 month, you will need a small correction 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 weight loss month, the lost weight will not come back.
Proper nutrition 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 also by all people:
- Drink enough clean water daily (at least 2 liters).Moreover, it is necessary 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 should drink a glass of warm water, again half an hour before breakfast.
- You should eat regularly.It speeds up metabolism, improves digestion, which is what 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, smoked, flour, semi-finished products (sausages) and carbonated drinks from your diet.Cook all dishes with steam or in the oven, without adding oil or in a minimal amount.Do not drink alcohol during one 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 you will continue to maintain it.
- Eat slowly so that you are full before the plate is empty and you are not tempted to add more.A trick to increase eating time: eat with chopsticks or a small spoon.
In addition, it should be noted that despite the strict requirement to exclude sweets and other things from the diet, nutritionists advise to be 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 like sweets, allow yourself to eat them, but only before 12 o'clock 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 weight loss process 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 food: an apple, a cereal bar, a handful of dried fruit or nuts will be helpful in losing weight.This again improves metabolism.
Every day you have to know exactly what you will prepare in the morning, lunch and evening and what you will snack 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 buy the necessary products.Determine your optimal meal time and follow the schedule.Nutritionists recommend waiting 2.5 hours between meals, but even here 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 seen in the first two weeks.The first kilograms will disappear, a feeling of lightness will appear, the work of the gastrointestinal tract and mood will improve.
What food and at what time is the 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.It is allowed to eat a little sweet in the morning, but it is better if it is sweet fruit or berries.
The second breakfast comes 1.5-2 hours after the first.Light foods are suitable here: apples, dried fruit, berries, 1 oat cookie, some 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 or bran bread, cooked meat.
It is better to pour olive oil on the salad or sprinkle it with lemon juice: this will start the weight loss process more actively.
The afternoon snack, like the second breakfast, should be light.Ideal: an apple or an apple baked with honey, 1 orange, a cup of popcorn, a handful of prunes.This is not quite a full meal, like the second breakfast, but snacks necessary 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 is suitable.But if you don't feel very hungry in the evening, you can simply eat cottage cheese.
Dinner portions during the month should be moderate so as not to overload your stomach a few hours before bedtime.
For the night.If the dinner was quite light, about an hour before going to bed 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 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, best on 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, drizzled with honey, 1 fruit;
- bran 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), roasted vegetables (broccoli, cauliflower, pumpkin), tomato and 1 spoon of feta cheese;
- 3 rye breads, roasted beets (100 grams), a piece of goat cheese - arrange in the form of a sandwich.
Exercises for weight loss at home
The load on the main muscle groups will strengthen the body, make it more resistant and will help avoid the appearance of sagging skin after volume reduction.
Physical activity is a necessary assistant in losing weight.Moderate physical activity will allow you to quickly start the process of burning fat and avoid weight loss due to a decrease in muscle mass.
However, the exercises must be performed correctly.You should start the exercise with a short warm-up so as not to damage the muscles: bending, rotating the neck, body, arms and hips, moving the knee joint.
Do not necessarily include heavy exercises in your program, especially if you have 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 it is practiced on a constant basis.
Squats
This exercise is basic and involves more than just the legs and butt.During a proper squat, both the abdominal and back muscles 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 are pointed forward, as are the feet.As you inhale, you must slowly move your pelvis as far 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 waistline, but also strengthen your back and abdominal muscles.You must rotate the hula hoop for at least 7-10 minutes every day.
Jump rope
During the weight loss period, strong cardio exercises are necessary.An active type of training will help you lose excess weight faster and improve the work of the cardiovascular and respiratory systems.
It is good if you can jump for 6-8 minutes, but if you are in poor physical condition, 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 jogging or walking.
Swing your legs
This exercise perfectly strengthens the leg muscles.Lying 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 second and slowly lower.Do 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, complicate the exercise.From the same starting position, lifting the lead leg parallel, keep it hanging and slowly raise the 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 they work both legs, they work differently, so it is necessary to switch sides.
Psychological attitude: how to lose weight without stress
Effective weight loss requires the right mental attitude.Once you have made a decision to lose weight, you must stick to it, not giving in to the temptation to eat junk food or skip training.
Be sure to keep an eye on the results.It is only necessary to measure your weight once a week at the same time, on an empty stomach and without shoes.You will lose weight more easily in the company of like-minded people.It is good if you find a group of people who are also losing weight, for example, to train together.