Even if the excess weight is simply obscenely large, you need to lose weight little by little.According to nutritionists, healthy weight loss should not exceed 5 kg per month.Any attempt to speed up the process is likely to end in disaster, both in terms of weight and health.An exhausting diet with a small amount of calories is out of the question.
Why is it better to lose 5 kg in a month?
Being overweight not only significantly worsens a person's physical but also moral condition, lowers self-esteem and literally deprives a person of strength, so the desire to lose those hated kilos as quickly as possible is understandable.
Nutritionists, however, warn: hunger strikes, strict diets and other conditions that put a strain on the body never go away without a trace.Bad skin, nails and hair, gastrointestinal disturbances and hormonal imbalances are just some of the things that can happen after rapid weight loss.But the saddest thing is that these sacrifices are usually in vain: the excess weight lost in this way returns with even more kilograms.
After such a result, in case of poor health and severe stress, it is difficult to pull yourself together and start taking care of yourself.So don't go down this path hoping that things will turn out differently for you.The weight should decrease by 1 kg per week.
By the end of the month, you will see minus 5 kg on the scale, and of course you will lose weight.
If you want to lose 5 kg in a month, you will need:
- Adjust your diet.
- Create a sample menu for the month.
- Do more physical exercises every day to effectively lose excess weight.Alternatively, you can sign up for a fitness class.
The rules of proper nutrition without dieting
To lose 5 kg in 1 month, you need to make small changes in your diet.Proper nutrition is the basis of good health and a great figure.If you always eat right, and not only during the month of losing weight, then 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 a sufficient amount of clean water daily (at least 2 liters).Moreover, you should drink half an hour before and half an hour after every meal, but not during a meal.In the morning, you should drink a glass of warm water on an empty stomach, again half an hour before breakfast.
- You have to eat regularly.This speeds up the metabolism, improves digestion, which ensures weight loss.
- The diet should be varied, this ensures the balance of vitamins in the body.For this, include unprocessed vegetables and fruits in your diet.
- Remove sweet, salty, fatty, smoked, flour, semi-finished products (sausages) and carbonated drinks from your diet.Prepare all food by steaming or in the oven, with no or minimal oil added.Do not drink alcohol for a month until you lose weight.
- Reduce the amount of food to the volume of a glass at a time.It is worth eating 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 catches up before the plate is empty and you are not tempted to add more.A trick to increase the time you eat: Eat with chopsticks or a small spoon.
In addition, it should be noted that despite the strict requirement to exclude sweets and other products from the diet, nutritionists advise us to be more flexible in these 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 only before 12 noon and not a lot.Almost all harmful and tasty products can be replaced with something similar in taste, but useful for health and weight loss.
Adherence to the drinking regime facilitates 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 cause you to crash and overeat.A snack with the right foods: an apple, a slice of cereal, a handful of dried fruit or nuts will help you lose weight.This again improves metabolism.
Every day, you need to know exactly what you prepare for morning, lunch and dinner, and what you snack on between meals.Do not have any other food in the refrigerator.
To avoid eating unhealthy foods for weight loss, make a list of your weekly meals and buy the necessary products.Determine the optimal meal times and stick to the schedule.Nutritionists recommend waiting 2.5 hours between meals, but there may be isolated exceptions;the point is not to put yourself in a state of stress like with strict diets.
Only if these simple rules are followed, positive changes can be observed in the first two weeks.The first kilos disappear, a feeling of lightness appears, the functioning of the gastrointestinal tract improves, and your mood improves.
What foods and when are the best to lose 5 kg in a month?
During 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 product combinations 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.You can eat a little sweets 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 for this: apple, dried fruits, berries, 1 oatmeal cookie, a little buckwheat with healthy fibers.During the second breakfast, you should drink grapefruit juice.
Lunch should include vegetables, preferably fresh.You can eat a cup of fresh salad, a few slices of wholemeal bread or bran, cooked meat.
It is better to pour olive oil on the salad or sprinkle it with lemon juice: this will start the process of losing weight 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.It is not a full meal like a second breakfast, but rather snacks to satisfy hunger.
Protein dishes are traditionally prepared for dinner.Suitable for fried or boiled fish, chicken or steamed, as a side dish with boiled vegetables and buckwheat.But if you don't feel very hungry in the evening, you can eat cottage cheese.
Dinner portions should be moderate during the month so as not to overload the stomach a few hours before bedtime.
For the night.If dinner was light enough, about an hour before going to bed, drink a glass of low-fat yogurt or kefir, eat a fresh green or baked apple and a few slices of dried fruit.
Such a diet with average physical activity allows you to gradually lose 5 kg in a month.
Sample menu for one week to lose weight
The weight loss sample menu contains 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 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, 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, honey, 1 fruit;
- bran bread sandwich with red fish, dill, avocado, 1 glass of low-fat yogurt.
Dinner options for proper nutrition:
- fried lean fish (200 grams), vegetable salad;
- boiled chicken fillet (150 grams), roasted vegetables (broccoli, cauliflower, pumpkin), tomatoes and 1 tablespoon of feta cheese;
- 3 rye breads, fried beets (100 grams), a piece of goat cheese - arranged in the form of a sandwich.
Exercises for weight loss at home
The load on the main muscle groups strengthens the body, makes it more flexible and helps to avoid skin sagging after volume reduction.
Exercise is an essential assistant during weight loss.Moderate physical activity allows you to quickly start the fat burning process and avoid weight loss due to loss of muscle mass.
However, the exercises must be done correctly.The training should begin with a short warm-up so as not to injure the muscles: bending, turning 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 do simple exercises for 20-30 minutes every day.
A month's training will be effective if practiced continuously.
Squat
This exercise is basic and not just for the legs and butt.When squatting correctly, the abdominal and back muscles also work.In one approach, you should squat 30-40 times without weights, 15 times with weights, a total of 3 approaches should be performed.
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 exceed the feet, the back remains straight.The main weight should fall on the heels.At the lowest point, stop for a second and slowly rise up as you exhale.
Spinning a hula hoop
This exercise not only reduces the waistline, but also strengthens the back and abdominal muscles.You should spin the hula hoop for at least 7-10 minutes every day.
Skipping rope
Strong cardio exercises are necessary during the period of weight loss.Active training helps you lose excess weight faster and improves the functioning of the cardiovascular and respiratory systems.
It is good if you can jump for 6-8 minutes, but if your physical fitness is poor, it is better to cut this time in half, gradually increasing the number of jumps.
You can jump in sets of 2 or 3, but don't be passive in between - easy running or walking.
Swing your legs
This exercise perfectly strengthens the leg muscles.Lying on your right side, stretch your right arm forward and place 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 one second and slowly lower.Do 20 swings.Then flip it over to the other side and repeat the same.Gradually, after 2-3 days, increase the load.
If the muscles are strong enough, complicate the exercise.From the same starting position, raise your leading leg to parallel, keep it suspended, and slowly raise your bottom leg towards you.There will be fewer repetitions of such swings;You can start with 15 times and gradually increase the load.Although both legs work, they work differently, so you have to switch sides.
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 must stick to it without giving in to the temptation to eat unhealthy foods or skip a workout.
Be sure to monitor the results.You only need to weigh yourself once a week, on an empty stomach, without shoes.It will be easier to lose weight in the company of like-minded people.It's good to find a group of people who are also losing weight, for example, to train together.