Even if the excess weight is big, you need to lose it little by little.According to nutritionists, healthy weight loss should not exceed 5 kg per month.All attempts to speed up this process have a high chance of ending badly for both weight and health.A complete diet with a small amount of calories is excluded.
Why is it better to lose 5 kg in a month?
Excess body weight significantly worsens not only a person's physical but also moral state, reduces self-esteem and literally takes away 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 go away without leaving a trace.Weak skin, nails and hair, disorders of the gastrointestinal tract and hormonal imbalances are just some 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, albeit with extra kilograms.
After such a decision, having poor health and severe stress, it is difficult to withdraw and start taking care of yourself.Therefore, you should not go down this road hoping that everything will be different for you.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 need to:
- Adjust your diet.
- Create a sample menu for the month.
- Do some 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 need some adjustments 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 weight loss, the lost weight will not return.
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 everyone:
- Drink enough clean water every day (at least 2 liters).Moreover, you need to drink half an hour before each meal and half an hour after, but not during the meal.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 speeds up metabolism, improves digestion, which ensures weight loss.
- Nutrition 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 (sausage) and carbonated drinks from the diet.Cook all dishes by steaming or in the oven, without adding oil at all or in minimal amounts.Do not drink alcohol for a month to lose weight.
- Reduce the amount of food at a 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 the feeling of fullness hits you before the plate is empty and there is no temptation to add more.Tricks to increase your food consumption time: Eat with chopsticks or a small spoon.
In addition, it should be noted that although there is a strict requirement to exclude sweets and other things from the diet, nutritionists advise to be more flexible in these matters.Do not be afraid to eat what you 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 noon and not much.Almost all harmful and delicious products can be replaced with similar tastes, but useful for health and weight loss.
Adherence to the drinking regime will facilitate both the weight loss process and the function of the gastrointestinal tract.
A healthy diet supports snacking.Sudden hunger can ruin your mood or even lead to distraction and overeating.Snack with the right food: an apple, a cereal bar, a handful of dried fruits or nuts will be useful in losing weight.This again increases the metabolism.
Every day you need to know exactly what you will prepare for breakfast, lunch and dinner and what you will eat between meals.There should be no other food in the refrigerator.
To avoid eating unhealthy foods for weight loss, make a food list for the week and buy the necessary products.Determine your optimal meal times and stick to 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 situation, such as a strict diet.
Only if these simple rules are followed, positive changes can be observed in the first two weeks.The first kilograms will disappear, a sense of lightness will appear, the function of the gastrointestinal tract will improve, and your mood will improve.
What food and at the best time to eat to lose 5 kg in a month?
In proper nutrition, it is important that the meals that make up the weekly menu contain all the amounts of carbohydrates, proteins and fats that the body needs for the proper functioning of all systems.
The following combination of products is suitable 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 berry.
The second breakfast comes 1.5-2 hours after the first.Snacks are suitable here: apples, dried fruits, berries, 1 oatmeal 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 bread or bran, boiled meat.
It is better to dress the salad with olive oil or sprinkle with lemon juice: this will launch the weight loss process more actively.
The afternoon snack, like the second breakfast, should be light.Ideal: applesauce or baked apples with honey, 1 orange, a cup of popcorn, a handful of prunes.This is not a full meal, like a second breakfast, but a light meal necessary to satisfy hunger.
Protein foods are 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 do not feel very hungry in the evening, you can eat only cottage cheese.
Dinner portions throughout the month should be moderate so as not to burden the stomach a few hours before bedtime.
For the night.If the dinner is relatively light, about an hour before bedtime you need to drink a glass of low-fat yogurt or kefir, eat a fresh or baked green 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
An example menu for weight loss includes 5 meals.As a snack between main meals, you can eat small amounts of unsweetened fresh fruit, dried fruit, nuts, 1/2 cup kefir or low-fat yogurt.
Breakfast options for proper nutrition:
- oats with dried fruits, preferably in water (200 grams), 1 piece;
- 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 fruit juice without sugar, a handful of nuts.
Lunch options for proper nutrition:
- boiled chicken breast (150 grams), light vegetable salad with herbs and olive oil, grain bread;
- a cup of salad with boiled chicken, tomatoes, bulgur, herbs, dressed with honey, 1 piece;
- a sandwich made of bran bread 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), roasted vegetables (broccoli, cauliflower, pumpkin), tomato and 1 tablespoon of feta cheese;
- 3 rye breads, roasted beets (100 grams), a piece of goat cheese - arrange in the form of a sandwich.
Exercise for weight loss at home
The load on the main muscle groups will strengthen the body, make it more resilient, and will help prevent the appearance of sagging skin after reducing volume.
Physical exercise is a necessary helper when losing weight.Moderate physical activity will allow you to start the process of burning fat quickly and avoid weight loss due to loss of muscle mass.
However, training must be done correctly.You should start your workout with a short warm-up so as not to damage the muscles: bending over, twisting the neck, body, arms and hips, moving the knee joints.
It is not necessary to include heavy exercise in your program, especially if you have never exercised before.It is better to do a set of simple exercises every day for 20-30 minutes.
Training for a month will be effective if practiced continuously.
Squatting
This exercise is basic and involves not only legs and back.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 advised 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 back as far as possible, lowering your hips until they are parallel to the floor.Knees do not cross the legs, back remains straight.The main weight should fall on the heel.At the lowest point, pause and slowly rise as you exhale.
Hula spinning loop
This exercise will not only reduce your waist size, but will also strengthen your back and abdominal muscles.You need to hula hoop for at least 7-10 minutes every day.
Jump rope
Vigorous cardio exercise is necessary during the weight loss period.This type of active 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 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 the rest between them should not be passive - light jogging or walking.
Swing your legs
This exercise perfectly strengthens the leg muscles.Lie 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 the left leg until it is parallel to the floor, hold for a moment and lower slowly.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, lift your front leg to parallel, let it hang and slowly lift your bottom leg towards it.There are fewer repetitions of such oscillations;you can start with 15 times and also increase the load gradually.Although both legs work, 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.Having decided to lose weight, you need to stick to it, without giving in to the temptation to eat unhealthy foods or skip exercise.
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 is good if you find a group of people who are also losing weight, for example, to train together.