Even if the excess weight is just an obscenely large figure, you should lose it little by little. According to nutritionists, healthy weight loss cannot exceed 5 kg per month. All attempts to speed up this process have a high probability of ending in disaster, both for weight and for health. Strenuous, low-calorie diets are eliminated.
Why is it better to lose 5 kg in a month?
Excess weight significantly worsens not only the physical, but also the morale of a person, reduces self-esteem and literally deprives him of strength, so the desire to lose these hated kilograms as quickly as possible is quite understandable.
But nutritionists warn: hunger strikes, heavy diets and other stressful conditions for the body never go unnoticed. Bad skin, nails and hair, gastrointestinal disorders, and hormonal disorders are just a few of what awaits them after rapid weight loss. But the saddest thing is that all these sacrifices, as a rule, are in vain: the excess weight shed in this way comes back, and even with extra pounds.
After that conclusion, with health problems and severe stress, it is difficult to recover and start taking care of yourself. Therefore, you should not go down this road in the hope that everything will be different for you. The weight should go at a rate of 1 kg per week.
At the end of the month, you will see less than 5 kg on the scale and naturally lose it.
To lose 5 kg per month, you will need:
- Adjust the power supply.
- Create a sample menu for one month.
- Exercise several times a day to lose excess weight effectively. Alternatively, you can sign up for fitness.
The rules of proper nutrition without diets
To lose 5 kg in 1 month, you need a small adjustment in diet. Proper nutrition is the foundation of good health and a perfect figure. If you eat right all the time, and not just in the month you lose weight, the weight lost won't come back.
The diet of proper nutrition contains all the necessary elements that support human health, provide energy.
There are only a few basic principles that not only those who want to lose weight, but all people must adhere to:
- Drink a sufficient amount of clean water (at least 2 liters) per day. Also, you should drink half an hour before each meal and half an hour after, but not in the process of eating. In the morning, on an empty stomach, you need to drink a glass of warm water, again half an hour before breakfast.
- You must eat regularly. This 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 raw vegetables and fruits in the diet.
- Eliminate sweet, salty, fatty, smoked, floury, semi-finished (cold cuts) and carbonated beverages from the diet. Steam or bake all foods without adding oil or with minimal oil. Don't drink alcohol for a month of weight loss.
- Reduce the amount of food in a meal 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 regimen and continue to support it.
- Eat slowly so that the saturation reaches you until the moment when the plate is empty and there is no temptation to impose yet. A trick to increase the time you consume food: eat with chopsticks or a small spoon.
Also, it should be noted that despite the strict requirement to exclude sweets and other things from the diet, nutritionists advise being more flexible on these matters. Don't be afraid to eat what you really want, but it is better to find the perfect substitute for the desired product. If you like sweets, allow yourself to eat them, but only until 12 noon and a little. Almost any harmful and tasty product can be replaced with something similar in taste, but useful for health and weight loss.
Compliance with the drinking regime will facilitate both the weight loss process and the work of the digestive tract.
Snacks are compatible with a healthy diet. Sudden hunger can ruin your mood or even cause you to collapse and overeat. Eat the right foods: an apple, a cereal bar, a handful of dried fruit or walnuts, will be useful for losing weight. This again improves metabolism.
Every day you need to know exactly what to cook in the morning, at noon and in the evening and what to eat between meals. There should be no other food in the refrigerator.
To avoid eating unhealthy foods to lose weight, make a list of meals for the week and buy the necessary items. Determine the optimal time to eat and stick to the schedule. Nutritionists recommend keeping 2, 5 hours between meals, but even here, it is possible to make exceptions, the main thing is not to drive yourself into a stressful state, as occurs with strict diets.
Positive changes only if these simple rules are observed can be observed in the first two weeks. The first kilograms will disappear, a feeling of lightness will appear, the work of the digestive tract will improve and your mood will improve.
What foods and at what time are best to lose 5 kg of weight 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 that the body needs for the proper functioning of all systems.
For breakfast, combinations of the following products are ideal: kefir, oatmeal, bran muesli, milk, cottage cheese.Breakfast should be light but satisfying to fill the body with energy throughout the day. In the morning, it is allowed to eat a little sweet, but it is better if it is a sweet fruit or berries.
The second breakfast comes between 1, 5 and 2 hours after the first. Light foods are suitable here: apples, nuts, berries, 1 oatmeal cookie, some buckwheat with healthy fiber. Grapefruit juice is good for the second breakfast.
For lunch, there should be vegetables and preferably fresh. You can eat a cup of fresh salad, a few slices of wholemeal or bran bread, boiled meat.
It is better to season the salad with olive oil or sprinkle with lemon juice - this will more actively start the weight loss process.
An afternoon snack, such as a second breakfast, should be light. Ideal: applesauce or apple baked with honey, 1 orange, a cup of popcorn, a handful of prunes. This is not a complete meal, like a second breakfast, they are necessary snacks to satisfy hunger.
Protein foods are traditionally prepared for dinner. Suitable for baked or boiled fish, chicken or steamed, as a garnish: boiled vegetables, buckwheat. But if you are not very hungry at night, you can simply eat cottage cheese.
Dinner portions should be moderate throughout the month to avoid overloading the stomach a few hours before bedtime.
At night. If dinner was quite light, about an hour before bedtime, you should drink a glass of low-fat yogurt or kefir, eat a fresh or baked green apple, and some pieces of dried fruit.
A diet of this type with average physical activity will allow you to lose 5 kg without problems in a month.
Sample menu for a week to lose weight
Example of a weight loss menu that includes 5 meals. As a snack between main meals, you can eat a small amount of unsweetened fresh fruit, dried fruit, walnuts, 1/2 cup of kefir, or low-fat yogurt.
Breakfast options for proper nutrition:
- oatmeal with nuts, preferably in water (200 grams), 1 fruit;
- 1 boiled egg, 1 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 walnuts.
Lunch options for healthy nutrition:
- boiled chicken breast (150 grams), light vegetable salad with herbs and olive oil, whole wheat bread;
- a cup of salad with boiled chicken, tomatoes, bulgur, herbs, seasoned with honey, 1 fruit;
- bran sandwich with red fish, dill, avocado, 1 glass of skimmed yogurt.
Dinner options for healthy 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 - place in the form of a sandwich.
Weight loss exercises at home
Loads on major muscle groups will strengthen the body, make it more resilient, and prevent sagging skin after volume reduction.
Exercise is an essential aid during weight loss. Moderate physical activity will allow you to start the fat burning process faster and avoid weight loss by reducing muscle mass.
However, the exercises must be done correctly. You should start your training with a small warm-up so as not to damage the muscles: inclination, rotation of the neck, trunk, arms and hips, movements in the knee joint.
You don't need to include strenuous exercise, especially if you've never done it before. It is better to perform a series of simple exercises every day for 20-30 minutes.
Training for one month will be effective when practiced regularly.
This exercise is basic and involves more than just the legs and glutes. With the correct squat, the muscles of the press and back also work. You need to squat 30-40 times in a no-weight approach, 15 times with weights, it is advisable to do 3 approaches in total.
Technique: Spread your feet shoulder-width apart, with a straight back. The knees face forward, as do the feet. As you inhale, you should slowly bring your pelvis back as far as possible, lowering your hips so that they are parallel to the floor. The knees do not extend beyond the feet, the back remains level. The main weight should be on the heels. At the lowest point, stay for a second and rise slowly as you exhale.
Hula Hoop rotation
This exercise will not only shrink your waist, but will also strengthen your back and abs. You should rotate the hula hoop for at least 7 to 10 minutes every day.
Strong cardiovascular loads are needed during the weight loss period. An active type of training will help you lose excess weight faster, improve the work of the cardiovascular and respiratory systems.
It is good if you can jump for 6-8 minutes, but in poor physical condition, it is better to cut this time in half, gradually increasing the number of jumps.
You can jump in 2 or 3 series, but the rest between them should not be passive: running or walking gently.
This exercise is excellent for strengthening your leg muscles. Lying on your right side, extend your right hand forward and rest your head on it, place your left hand in front of your chest to support the body.
Slowly raise your left leg parallel to the floor, lock it for a second and lower it gently. Make 20 swings. Then turn to the other side and repeat the same. Little by little, after 2-3 days, increase the load.
When the muscles are strong enough, make the exercise more difficult. From the same starting position, lift your front leg parallel, hold it with weight, and slowly lift your lower leg towards it. There will be fewer repetitions of such changes, you can start with 15 times, and also gradually increase the load. Although both legs work, they work in different ways, making it necessary to switch sides.
Psychological attitude: how to lose weight without stress
Effective weight loss requires the right mental attitude. Once you've made the decision to lose weight, you need to stick with it firmly, not succumb to the temptations to eat a harmful product or skip a workout.
Be sure to follow the result. You should measure your weight only once a week at the same time, on an empty stomach and without shoes. Losing weight will be easier in the company of like-minded people. It is good if you find a group of people who are losing weight, for example, for joint training.