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 be more than 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 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 those hated pounds as soon as possible is quite understandable.
But nutritionists warn: hunger strikes, heavy diets and other stressful conditions for the body never disappear without leaving a trace.Bad 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 are usually in vain: the excess weight lost in this way comes back, even with additional kilos.
After such a result, with 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.The weight should decrease at a 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 in a month, you 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 must have a small adjustment in your diet.Correct nutrition is the basis for good health and a good figure.If you eat right all the time, and not just during the weight loss month, 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 should 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, drink half an hour before each meal and half an hour after it, but not while eating.In the morning on an empty stomach, drink a glass of warm water, again half an hour before breakfast.
- You should eat regularly.This speeds up the metabolism, improves digestion, which is what ensures weight loss.
- The diet should be varied, this will ensure the vitamin balance in the body.To do this, include unprocessed vegetables and fruits in your diet.
- Remove sweet, salty, fatty, smoked, flour, semi-finished products (sausages) and carbonated drinks from the diet.Prepare all dishes by steaming or in the oven, adding no or a minimal amount of oil.Do not drink alcohol for a month of weight loss.
- Reduce the amount of food at once to the volume of a 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 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.
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 love sweets, allow yourself to eat them, but only before12 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 snacks.Sudden hunger can ruin your mood or even lead to breakdowns and overeating.A snack with the right foods: an apple, a cereal bar, a handful of dried fruit or nuts will be helpful in losing weight.This in turn improves metabolism.
Every day, you need to know exactly what you want to cook for breakfast, lunch and dinner, and what to snack on between meals.There must not be any 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 eating time and follow the schedule.Nutritionists recommend waiting 2.5 hours between meals, but even here isolated exceptions are possible;the most important 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 kilos disappear, a feeling of lightness appears, the function of the gastrointestinal tract improves, and your mood improves.
What foods and at what time is 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 all systems to function adequately.
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 can eat something 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 cookie, some buckwheat with healthy fibers.During the second breakfast, it is useful to drink grapefruit juice.
The lunch must contain vegetables, preferably fresh.You can eat a cup of fresh salad, a few slices of whole grain bread or bran, cooked meat.
It is better to dress the salad with olive oil or sprinkle with lemon juice: this will more actively start 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 another breakfast, but rather snacks needed to satisfy hunger.
Protein food is traditionally prepared for dinner.Baked or boiled fish, chicken or steamed is suitable, with cooked vegetables and buckwheat as a side dish.But if you don't feel particularly hungry in the evening, you can just eat cottage cheese.
Dinner portions during 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 vegetable 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 a month.
Sample menu for one week for weight loss
A sample menu for weight loss includes 5 meals.As snacks 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 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, wholemeal 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 yoghurt.
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 beetroot (100 grams), a piece of goat cheese - arranged 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 resistant and will help avoid the appearance of sagging skin after reducing volume.
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 performed correctly.You should start your training with a short warm-up in order not to damage the muscles: bending, twisting of the neck, body, arms and hips, movement of 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 continuously.
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, slowly move your pelvis back as far as possible and lower your hips until they are parallel to the floor.The knees do not go beyond the feet, the back remains straight.The main weight must fall on the heels.At the lowest point, pause for a second and slowly rise while exhaling.
Hula hoop spinning
This exercise will not only reduce your waist size but will also strengthen your back and abdominal muscles.You should rotate the hula hoop for at least 7-10 minutes each day.
Jump rope
Vigorous cardio exercises are necessary during the weight loss period.An active form of exercise will help you lose excess weight faster and improve the function of your cardiovascular and respiratory systems.
It is good if you can jump for 6-8 minutes, but if you have poor physical condition, it is better to cut this time in half and gradually increase the number of jumps.
You can jump for 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, stretch your right arm forward and rest your head on it, placing 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 it.Do 20 swings.Then turn 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, raise your leading leg to parallel, keeping it suspended and slowly lift your lower leg towards it.There will be fewer repetitions of such fluctuations;you can start with 15 times and also gradually increase the load.Although both legs work, they work differently, so switching sides is necessary.
Psychological attitude: how to lose weight without stress
Effective weight loss requires the right mental attitude.Once you've made a decision to lose weight, you need to stick to it without giving in to the temptation to eat unhealthy foods or skip a workout.
Be sure to keep an eye on the results.You only have to measure your weight once a week at the same time, on an empty stomach and without shoes.It becomes easier to lose weight in the company of like-minded people.It is good if you find a group of people who are also losing weight, for example for joint training.