Even if being overweight is just an obscenely large number, you have to gradually lose it. According to nutritionists, healthy weight loss cannot be more than 5 kg per month. Any attempts to speed up this process have a high probability of ending in disaster, both for weight and health. Grumpy, low-calorie diets are no longer necessary.
Why is it better to lose 5 kg a month?
Being overweight not only worsens the physical, but also the moral condition of a person, lowers self-esteem and literally deprives them of strength, so the desire to lose those 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 upset and hormonal imbalances are just some of the factors that await you after losing weight quickly. But the saddest thing is that all of these sacrifices are usually in vain: the excess weight shed in this way returns, and even with extra pounds.
With such a conclusion, it is difficult to pull yourself together and take care of yourself when your health and severe stress are compromised. Therefore, you should not go this route in the hope that everything will be different for you. The weight should be 1 kg per week.
At the end of the month you will see minus 5 kg on the scales and of course you will lose them.
To lose 5kg a month you need:
- Adjust the power supply.
- Create a sample menu for a month.
- Exercise several times a day to effectively lose excess weight. Alternatively, you can sign up for fitness.
The rules for proper nutrition without diet
In order to lose 5 kg in one month, you need a small change in diet. Proper nutrition is the basis for good health and a perfect figure. If you eat right all the time, and not just the month of losing weight, the weight lost will not return.
Proper nutrition contains all the necessary elements that support human health and provide it with energy.
There are only a few basic principles that not only those who want to lose weight have to adhere to, but all people:
- Drink enough clean water every day (at least 2 liters). In addition, you need to drink half an hour before each meal and half an hour after, but not while eating. In the morning you need to drink a glass of warm water on an empty stomach, again half an hour before breakfast.
- You should eat regularly. This speeds up your metabolism, improves digestion and thus ensures weight loss.
- The diet should be varied to ensure the vitamin balance in the body. To do this, include unprocessed vegetables and fruits in your diet.
- Eliminate sweet, salty, fatty, smoked, flour, semi-finished products (sausages) and carbonated drinks from your diet. Steam or bake all meals with no or minimal oil added. Do not 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 regime and continue to support it.
- Eat slowly so that saturation catches up with you, until the plate is empty and there is still no temptation to force it on. One trick to increase the amount of time you consume food: eat with chopsticks or a small spoon.
In addition, it should be noted that despite the strict requirement to exclude sweets and other items from the diet, nutritionists advise to be more flexible in such matters. Don't be afraid to eat what you really want, but it is better to find the perfect substitute for the product you want. If you like sweets, allow yourself to eat them, but only until noon and a little. Almost any harmful and tasty product can be replaced with a similar product, but it is useful for health and weight loss.
Compliance with the drinking regime facilitates both the process of losing weight and the work of the digestive tract.
Snacks are supported in a healthy diet. Sudden hunger pangs can ruin your mood or even lead to breakdown and overeating. Snack on the right foods: An apple, a granola bar, a handful of dried fruit or nuts are useful in losing weight. This in turn improves your metabolism.
Every day you need to know exactly what to cook in the morning, at noon and in the evening and what to eat in between meals. There should be no other food in the refrigerator.
To avoid eating unhealthy foods for weight loss, make a meal list for the week and buy the products you need. Determine the optimal meal time for yourself and follow the schedule. Nutritionists recommend observing 2. 5 hours between meals, but there are a few exceptions. The main thing is not to put yourself in a stressful state, as is the case with hard diets.
Positive changes can only be observed if these simple rules are followed in the first two weeks. The first kilograms will go away, a feeling of lightness will appear, the work of the digestive tract will improve, and your mood will improve.
Which foods and at what time are best for losing 5 kg per month
In proper nutrition, it is important that the meals that make up the weekly menu contain all of the carbohydrates, proteins and fats the body needs for all systems to function properly.
Combinations of the following products are ideal for breakfast: kefir, oatmeal, bran muesli, milk, cottage cheese.Breakfast should be light but satisfying in order to fill the body with energy throughout the day. In the morning you can eat a little sweet, but it is better if it is sweet fruits or berries.
The second breakfast is served 1. 5 to 2 hours after the first. Light foods are suitable here: apples, dried fruits, berries, 1 oat biscuit, a little buckwheat with healthy fiber. Grapefruit juice is good for your second breakfast.
For lunch, vegetables must be and preferably fresh. You can eat a cup of fresh lettuce, a couple of slices of whole grain bread or bran, boiled meat.
It is better to season the salad with olive oil or sprinkle with lemon juice. This will start the process of losing weight more actively.
An afternoon snack should be as light as a second breakfast. Ideal: applesauce or honey apple, 1 orange, a cup of popcorn, a handful of plums. This is not a full meal like a second breakfast, but rather a snack to satisfy hunger.
Protein foods are traditionally prepared for dinner. Suitable for baked or boiled fish, chicken or steamed, for a side dish - boiled vegetables, buckwheat. But if you are not very hungry in the evening, you can just eat cottage cheese.
The portions at dinner should be moderate throughout the month so as not to overload the stomach a few hours before bedtime.
For the night. If dinner was on the light side, consider drinking a glass of low-fat yogurt or kefir, a fresh green or baked apple, and some dried fruit about an hour before bedtime.
With such a diet of average physical activity, you can easily lose 5 kg in a month.
Sample menu for a week for weight loss
The sample weight loss menu contains 5 meals. For snacks between main meals, you can eat a small amount of fresh unsweetened fruit, dried fruit, nuts, half a cup of kefir, or low-fat yogurt.
Breakfast options for proper nutrition:
- Oat flakes with dried fruits, preferably in water (200 g), 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 nuts.
Lunch options for a healthy diet:
- cooked chicken breast (150 grams), light vegetable salad with herbs and olive oil, whole grain bread;
- a cup of lettuce with boiled chicken, tomatoes, bulgur, herbs, seasoned with honey, 1 fruit;
- bran bread sandwich with red fish, dill, avocado, 1 glass of low-fat yogurt.
Dinner options for a healthy diet:
- 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 slice of goat cheese - serve as a sandwich.
Lose weight at home
Stress on the main muscle groups strengthens the body, makes it more resistant and prevents the appearance of sagging skin after volume reduction.
Exercise is an essential aid in losing weight. Moderate physical activity allows you to start the fat burning process faster and avoid weight loss by reducing muscle mass.
However, the exercises must be performed correctly. You should start your training with a little warm-up so as not to damage the muscles: tilting, turning of the neck, trunk, arms and hips, movements in the knee joint.
You don't necessarily want to include heavy exercise, especially if you've never exercised before. It is better to do a series of simple exercises for 20 to 30 minutes each day.
Monthly training is effective when done regularly.
This exercise is simple and involves more than just the legs and buttocks. With the right squat, the muscles of the press and back also work. You have to squat 30-40 times in one approach with no weights, 15 times with weights. It is advisable to do 3 approaches in total.
Technique: Place your feet shoulder width apart and your back straight. The knees are directed forward, as are the feet. As you inhale, slowly pull your pelvis back as far as possible and lower your hips parallel to the floor. The knees do not protrude beyond the feet, the back remains level. The main weight should be on your heels. At the lowest point, dwell for a second and slowly ascend as you exhale.
Hula Hoop Rotation
This exercise not only shrinks your waistline, but also strengthens your back and abs. You need to rotate the hula hoop for at least 7-10 minutes every day.
Heavy cardio loads are required during weight loss. Active training will help you lose weight faster and improve the work of the cardiovascular and respiratory systems.
It is good if you can jump 6-8 minutes, but if you are in poor physical fitness, it is better to cut this time in half and gradually increase the number of jumps.
You can jump in 2 or 3 sets, but the pause between them shouldn't be passive - light running or walking.
This exercise is ideal for strengthening the leg muscles. Lie on your right side, stretch your right hand forward and rest your head on it. Put your left hand in front of your chest to support your body.
Slowly lift your left leg parallel to the floor, lock it for a second and gently lower it. Make 20 turns. Then roll over to the other side and repeat the same. Gradually increase the load after 2-3 days.
If the muscles are strong enough, they make the exercise more difficult. From the same starting position, lift your front leg parallel, hold it in weight and slowly lift your lower leg. There will be fewer repetitions of such swings, you can start with 15 times, and also gradually increase the load. Although both legs work, they work in different ways, so it is necessary to switch sides.
Psychological attitude: how to lose weight without stress
Effective weight loss requires the right mental attitude. After making a decision to lose weight, stick to it tightly and not succumb to the temptation to eat a harmful product or skip an exercise.
Be sure to follow the result. You only need to measure your weight once a week on an empty stomach and without shoes at a time. Losing weight becomes easier in the company of like-minded people. It is good if you can find a group of people who can lose weight, for example for training together.