Even if the excess weight is just too much, you should lose it little by little.According to nutritionists, healthy weight loss cannot be more than 5 kg per month.All attempts to speed up this process have a high chance of ending disastrously for both weight and health.Exhaustive diets with a small amount of calories 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, reduces self-esteem and literally deprives him of strength, so the desire to lose these hated kilograms 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 imbalance 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, even with extra kilograms.
After such a result, having poor health and severe stress, it is difficult to pull yourself together and start taking care of yourself.Therefore, you should not go through this path in the hope that everything will be different for you.Weight should be reduced 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 some physical exercises a day to effectively lose excess weight.Alternatively, you can sign up for a fitness class.
Rules for proper nutrition without a diet
To lose 5 kg in 1 month, you will need a small adjustment in your diet.Proper nutrition is the basis of good health and an excellent figure.If you eat right all the time, and not just during the month of weight loss, 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 enough clean water per day (at least 2 liters).In addition, you should drink half an hour before each meal and half an hour after it, but not during meals.In the morning on an empty stomach you should drink a glass of warm water, again half an hour before breakfast.
- You must eat regularly.This accelerates metabolism, improves digestion, which 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 your diet.
- Eliminate from the diet sweet, salty, fatty, smoked drinks, flour, semi-finished products (sausages) and carbonated drinks.Cook all dishes in steam or in the oven, without adding oil at all or in a minimal amount.Do not drink alcohol for a month of weight loss.
- Reduce the amount of food at the same time to the volume of a glass.It is better to eat more often (5-6 times a day), but in small portions.Within a month you will get used to this regimen and continue to maintain it.
- Eat slowly so that you are full before the plate is empty and there is no temptation to add more.A trick to increase eating time: Eat with chopsticks or a small spoon.
Moreover, it should be noted that despite the strict requirement to exclude sweets and other things from the diet, nutritionists advise to be more flexible in such 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 love sweets, allow yourself to eat them, but only before 12 noon and not too much.Almost any harmful and tasty product can be replaced with something similar in taste, but beneficial for both health and weight loss.
Compliance with the drinking regime will facilitate 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 lead to a breakdown and overeating.A snack with the right foods: an apple, a cereal bar, a handful of dried fruits or nuts will be useful for losing weight.This again improves 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 consuming foods that are unhealthy for weight loss, make a list of meals for the week and buy the necessary products.Determine your optimal meal time and follow the schedule.Nutritionists recommend waiting 2.5 hours between meals, but even here isolated exceptions are possible;the main thing is not to put yourself in a stressful state, as with strict diets.
Only if these simple rules are followed, positive changes can be noticed 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 at what time is it better to eat to lose 5 kg per month?
In proper nutrition, it is important that the dishes that make up the weekly menu contain all the amounts of carbohydrates, proteins and fats that the body needs for the adequate functioning of all systems.
The combinations of the following products are ideal for breakfast: kefir, oatmeal, muesli with bran, milk, cottage cheese.
Breakfast should be light, but full of energy to fill the body with energy for the whole day.In the morning you are allowed to eat a little dessert, but it is better if it is a sweet fruit or berry.
The second breakfast comes 1.5-2 hours after the first.Here are suitable snacks: apples, dried fruits, berries, 1 oat biscuit, some buckwheat with healthy fiber.During the second morning it is useful to drink grapefruit juice.
Lunch should include vegetables, preferably fresh.You can eat a cup of fresh salad, a few slices of whole grain or bran bread, boiled meat.
It is better to coat 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: applesauce or a baked apple with honey, 1 orange, a cup of popcorn, a handful of prunes.This is not a full meal, like a second breakfast, but rather food needed to satisfy hunger.
Protein food is traditionally prepared for dinner.Baked or boiled fish, chicken or steamed, with boiled vegetables and buckwheat as a side dish are suitable.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 overload the stomach a few hours before bedtime.
For the night.If dinner was light enough, about an hour before bedtime you should drink a glass of low-fat yogurt or kefir, eat a fresh green or ripe apple and a few pieces of dried fruit.
Such a diet with moderate physical activity will allow you to gradually lose 5 kg in a month.
Sample menu for a week for weight loss
A sample 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 of kefir or low-fat yogurt.
Breakfast options for the right food:
- oatmeal with dried fruits, 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 fruit juice without sugar, a handful of nuts.
Lunch options for the right food:
- boiled chicken breast (150 grams), light vegetable salad with herbs and olive oil, cereal bread;
- a cup of salad with boiled chicken, tomatoes, bulgur, herbs, coated with honey, 1 fruit;
- sandwich made on bran bread with redfish, fennel, avocado, 1 cup of low-fat yogurt.
Dinner options for the right food:
- baked 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.
Exercises for weight loss at home
Loads on the main muscle groups will strengthen the body, make it more elastic and help avoid the appearance of sagging skin after volume reduction.
Physical exercises are an indispensable aid when losing weight.Moderate physical activity will allow you to quickly start the process of burning fat and avoid weight loss due to a decrease in muscle mass.
However, the exercises must be done correctly.You should start your training with a short warm-up so as not to damage the muscles: bending, rotating the neck, body, arms and hips, moving the knee joint.
Don't necessarily include heavy exercise in your program, especially if you've never exercised before.It is better to perform a set of simple exercises every day for 20-30 minutes.
Training for a month will be effective if practiced consistently.
Squats
This exercise is basic and includes not only legs and buttocks.When you sit properly, your abdominal and back muscles also work.You need to sit 30-40 times in one approach without weights, 15 times with weights, it is advisable 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 should slowly move your pelvis as far as possible, lowering your hips until they are parallel to the floor.The knees do not go beyond the legs, the back remains straight.The main weight should fall on the heels.At the lowest point, rest for a second and slowly rise as you exhale.
The hula hoop spins
This exercise will not only reduce the size of the waist, but also strengthen the back and abdominal muscles.You should spin the hula hoop for at least 7-10 minutes every day.
Jumping rope
Strong cardio exercises are necessary during the weight loss period.An active type of training will help you lose 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 you are 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 groups, but the rest between them should not be passive - easy jogging or walking.
Swing your legs
This exercise perfectly strengthens the leg muscles.Lying on your right side, stretch 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 your left leg until it is parallel to the floor, hold for a second and slowly lower.Do 20 swings.Then turn it to the other side and repeat the same.Gradually, after 2-3 days, increase the load.
When the muscles are strong enough, complicate the exercise.From the same starting position, raising your lead leg parallel, hold it and slowly lift your bottom leg towards it.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 differently, so it is necessary to switch sides.
Psychological attitude: how to lose weight without stress
Effective weight loss requires the right mindset.Once you have made a decision to lose weight, you must stick to it, without giving in to temptations to eat unhealthy foods or skip a workout.
Be sure to keep an eye on the results.You should measure your weight only 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, for joint training.