Even if the excess weight is just obscenely large, it should be lost slowly.According to nutritionists, a healthy weight loss cannot exceed 5 kg per month.All attempts to speed up this process have a high chance of ending in disaster for both weight and health.Low-calorie diets are excluded.
Why is it better to lose 5 kg per month?
Excess weight significantly worsens not only the physical, but also the moral condition of a person, lowers self-esteem and literally deprives a person of strength, so the desire to lose these hated pounds as soon as possible is quite understandable.
But nutritionists warn: hunger strikes, heavy diets and other stressful conditions for the body never pass without leaving a trace.Weak skin, nails and hair, gastrointestinal disturbances, 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 even with extra kilograms.
After such a result, bad 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 hoping that everything will be different for you.Weight should come out 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 per month, you will need:
- Adjust your diet.
- Create a sample menu for the month.
- Do several physical exercises a day to effectively get rid of excess weight.Alternatively, you can sign up for a fitness class.
Proper nutrition without dieting
To lose 5 kg in 1 month, you need a small adjustment in your diet.Proper nutrition is the basis of health and a great figure.If you eat right all the time, not only during the weight loss month, the lost weight will not return.
Proper nutrition contains all the necessary elements that support human health and provide energy.
There are several basic principles that all people should follow, not just those who want to lose weight:
- Drink enough clean water (at least 2 liters) per day.Moreover, it is necessary to drink half an hour before and half an hour after each meal, but not during meals.In the morning, on an empty stomach, you should drink a glass of warm water half an hour before breakfast.
- You need to eat regularly.It accelerates metabolism, improves digestion, which ensures weight loss.
- The diet should be varied, this will ensure the vitamin balance in the body.For this, include unprocessed vegetables and fruits in your diet.
- Exclude sweet, salty, fatty, smoked, flour, semi-finished products (sausage) and carbonated drinks from the diet.Cook all food in a steamer or oven, with no or minimal oil added at all.Do not drink alcohol for a month to lose weight.
- Reduce the amount of food to one glass at a time.It is better to eat more often (5-6 times a day), but in small portions.After a month, you will get used to this routine and 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 your eating time: Eat with chopsticks or a small spoon.
In addition, it should be noted that despite the strict requirements to exclude sweets and other things from the diet, nutritionists advise to be more flexible in such matters.Don't be afraid to eat what you really want, but it's better to find an ideal substitute for the product you want.If you like sweets, allow yourself to eat them, but before 12 noon and not too much.Almost any harmful and tasty product can be replaced with something similar in taste, but useful for both health and weight loss.
Adhering to the drinking regime will facilitate both the weight loss process and the work of the gastrointestinal tract.
A healthy diet supports snacks.Sudden hunger can ruin your mood or even cause you to binge and overeat.Snack on the right foods: an apple, a cereal bar, a handful of dried fruit or nuts will help you lose weight.This improves the metabolism again.
You should know exactly what to cook for breakfast, lunch and dinner every day, and what to snack on between meals.There should be no other food in the refrigerator.
To avoid consuming unhealthy foods for weight loss, make a list of weekly meals and buy the necessary products.Determine your optimal meal times and stick to a schedule.Nutritionists recommend waiting 2.5 hours between meals, but isolated exceptions are possible here;The main thing is not to stress yourself, as with strict diets.
If only 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 when is it better to eat to lose 5 kg per month?
In proper nutrition, it is important that the meals that make up the weekly menu contain all the amount of carbohydrates, proteins and fats necessary for the adequate functioning of all systems of the body.
The following combinations of products are ideal for breakfast: kefir, oatmeal, bran muesli, milk, cottage cheese.
Breakfast should be light, but it should fill the body with energy for the whole day.A little sweet food is allowed 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 meals are suitable here: apples, dried fruits, berries, 1 oat cookie, a little buckwheat with healthy fiber.It is useful to drink grapefruit juice during the second breakfast.
Vegetables for lunch should preferably be 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 it with lemon juice: this will start the weight loss process more actively.
The afternoon snack, like the second breakfast, should be light.Ideal: apples or apples baked with honey, 1 orange, a glass of popcorn, a handful of prunes.This is not a full meal like a second breakfast, but snacks needed to satisfy hunger.
Protein food is traditionally prepared for dinner.Baked or boiled fish, chicken or steamed, boiled vegetables and buckwheat as a side dish are suitable.But if you don't feel very hungry in the evening, you can just eat cottage cheese.
Lunch portions during the month should be moderate so as not to load the stomach a few hours before going to bed.
For the night.If the dinner was light enough, 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 dried fruits.
Such a diet with moderate physical activity will allow you to gradually lose 5 kg of weight in a month.
An example of a weekly menu for weight loss
A sample menu for weight loss includes 5 meals.Between main meals, you can eat a small amount of fresh unsweetened fruits, dried fruits, nuts, 1/2 cup of kefir or low-fat yogurt as a snack.
Breakfast options for proper nutrition:
- oatmeal with dry 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 juice without sugar, a handful of nuts.
Lunch options for proper nutrition:
- boiled chicken breast (150 grams), light vegetable salad with greens and olive oil, whole grain bread;
- a glass of salad dressed with boiled chicken, tomatoes, bulgur, greens, honey, 1 fruit;
- red fish, fennel, avocado, 1 cup of low-fat yogurt sandwich made of wholemeal bread.
Lunch options for proper nutrition:
- cooked lean fish (200 grams), vegetable salad;
- boiled chicken fillet (150 grams), cooked vegetables (broccoli, cauliflower, pumpkin), tomatoes and 1 tablespoon of feta cheese;
- Arrange 3 rye breads, cooked beets (100 grams), a piece of goat cheese - in the form of a sandwich.
Exercises to lose weight at home
Loads on the main muscle groups will strengthen the body, make it stronger and help prevent the appearance of skin sagging after reducing the volumes.
Physical exercise is a necessary assistant during weight loss.Moderate physical activity will allow you to quickly start the process of burning fat and not lose weight due to a decrease in muscle mass.
However, the exercises must be done correctly.In order not to damage the muscles, you should start your training with a short warm-up: bending, neck, body, arm and hip rotation, knee joint movement.
Do not necessarily include heavy exercises in your program, especially if you have never exercised before.It is better to perform a series of simple exercises for 20-30 minutes every day.
One month of exercise will be effective if applied continuously.
Squat down
This exercise is basic and does not only involve the legs and hips.Abdominal and back muscles also work during a proper squat.It is necessary to squat 30-40 times in one approach without weights, 15 times with weights, it is recommended to do only 3 approaches.
Technique: Stand with your feet shoulder-width apart and your back straight.Knees and legs also point forward.While exhaling, you should slowly move your pelvis back 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 inhale.
Hula hoop twirl
This exercise will not only reduce the size of your waist, but also strengthen the back and abdominal muscles.You should spin the hula hoop for at least 7-10 minutes every day.
Jump rope
Strong cardio exercises are necessary during weight loss.An active type of exercise will help you get rid of excess weight faster and improve the functioning of your cardiovascular and respiratory systems.
It is good if you can jump for 6-8 minutes, but if your physical fitness is weak, this time it is better to gradually increase the number of jumps and halve them.
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, extend 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.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, make the exercise more difficult.From the same starting position, raise your lead leg parallel, keep it hanging, and slowly lift your lower leg towards it.Such swings will be less likely to be repeated;You can start with 15 times and also gradually increase the load.Although 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 mindset.When you decide to lose weight, you must stick to it without giving in to the temptation to eat junk food or skip a workout.
Be sure to follow the results.You should measure your weight once a week at the same time, on an empty stomach and without shoes.It will be easier to lose weight with like-minded people.For example, it's good to find a group of people who lose weight to train together.