Even if being overweight is just an indecently large number, you should lose it little by little. According to nutritionists, healthy weight loss can not be more than 5 kg per month. All attempts to speed up this process have a high chance of ending in disaster, both in terms of weight and health. Exhausting, low-calorie diets are eliminated.
Why is it better to lose 5 kg in one month
Being overweight significantly worsens not only the physical but also the moral condition of a person, lowers self-esteem and literally deprives him of strength, so the desire to lose those hateful pounds as soon as possible is completely 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 some of what to expect 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 returns even with extra pounds.
After such a conclusion, it is difficult to get together and start taking care of yourself after poor health and severe stress. Therefore, you should not go this way in the hope that everything will be different for you. The weight should be 1 kg per week.
By the end of the month you will see minus 5 kg on the scales and you will lose them naturally.
To lose 5 kg per month, you will need:
- Adjust the power.
- Create a sample menu for one month.
- Exercise several times a day for effective weight loss. Alternatively, you can sign up for a gym.
Rules for proper nutrition without diets
To lose 5 kg in 1 month, you need a small dietary adjustment. Proper nutrition is the basis of good health and a perfect figure. If you eat properly all the time, not just in the month of weight loss, the lost weight will not return.
The diet of proper nutrition contains all the necessary elements that maintain 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 (at least 2 liters) a day. In addition, you should drink half an hour before each meal and half an hour after it, but not during the meal. In the morning on an empty stomach you should drink a glass of warm water, again half an hour before breakfast.
- You need to eat regularly. This speeds up metabolism, improves digestion, which is what ensures weight loss.
- The diet should be varied, this will ensure the vitamin balance in the body. To do this, include unprocessed vegetables and fruits in your diet.
- Exclude from the diet sweet, salty, fatty, smoked, flours, semi-finished products (sausages) and carbonated beverages. Steam or bake all dishes without added or minimal oil. Do not drink alcohol for a month of weight loss.
- Reduce the amount of food in one meal to the volume of one cup. 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 support it.
- Eat slowly so that the satiety reaches you when the plate is empty and there is still no temptation to. Trick to increase food intake time: Eat with chopsticks or a small spoon.
It should also 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 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.
Adherence to the drinking regime will facilitate both the weight loss process and the work of the digestive tract.
Breakfast is maintained in a healthy diet. Sudden hunger can ruin your mood or even lead to breakdown and overeating. Breakfast with the right foods: an apple, a bar of cereal, a handful of dried fruits or nuts will be helpful in losing weight. This again improves metabolism.
Every day you need to know exactly what you will cook in the morning, noon and evening and what you will eat between meals. There should be no other food in the refrigerator.
To avoid eating unhealthy food for weight loss, make a list of meals for the week and buy the necessary products. Determine the optimal meal time for yourself and follow the schedule. Nutritionists recommend keeping 2, 5 hours between meals, but even here there are single exceptions, the most important thing is not to fight in a state of stress, as in strict diets.
Positive changes can only be observed in the first two weeks if these simple rules are followed. The first pounds 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 most suitable for losing 5 kg per month
With proper nutrition, it is important that the foods that make up the weekly menu contain all the carbohydrates, proteins and fats that the body needs for all systems to function properly.
Combinations of the following products are ideal for breakfast: kefir, oatmeal, muesli with bran, milk, cottage cheese.Breakfast should be light but satisfying to fill the body with energy for the whole day. In the morning it is allowed to eat a little jam, but it is better if it is a sweet fruit or berries.
The second breakfast is served 1, 5-2 hours after the first. Here are suitable snacks: apples, dried fruits, berries, 1 cookie with oatmeal, a little buckwheat with healthy fiber. Grapefruit juice is good for your second breakfast.
There should be vegetables for lunch and preferably fresh. You can eat a glass of fresh salad, a few slices of wholemeal bread or bran, boiled meat.
It is better to season the salad with olive oil or sprinkle with lemon juice: this will start the weight loss process more actively.
Afternoon snack, as a second breakfast, should be light. Ideal: apple puree or baked apple with honey, 1 orange, a cup of popcorn, a handful of prunes. This is not a complete meal, as a second breakfast, but rather snacks needed to satisfy hunger.
Protein food is traditionally prepared for dinner. Suitable for roasted or boiled fish, chicken or steamed, for garnish - boiled vegetables, buckwheat. But if you do not feel very hungry in the evening, you can just eat cottage cheese.
Portions for 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 quite light, about an hour before bedtime you should drink a glass of yogurt or low-fat yogurt, eat a fresh green or baked apple and a few pieces of dried fruit.
Such a diet with medium physical activity will allow you to lose 5 kg gradually in one month.
Sample menu for a week to lose weight
The sample weight loss menu includes 5 meals. For snacks between meals you can eat small amounts of fresh unsweetened fruits, dried fruits, nuts, 1/2 cup of kefir or low-fat yogurt.
Breakfast options for proper nutrition:
- oatmeal with dried fruit, preferably in water (200 grams), 1 fruit;
- 1 boiled egg, 1 fruit, 2 wholemeal bread, a piece of cheese;
- low-fat cottage cheese (200 grams), 1 cup freshly squeezed unsweetened fruit juice, a handful of nuts.
Lunch options for healthy eating:
- boiled chicken breasts (150 grams), light vegetable salad with herbs and olive oil, wholemeal bread;
- cup of salad with boiled chicken, tomatoes, bulgur, herbs, seasoned with honey, 1 fruit;
- bread sandwich with bran with red fish, dill, avocado, 1 cup low-fat yogurt.
Healthy Eating Dinner Options:
- roasted lean fish (200 grams), vegetable salad;
- boiled chicken fillet (150 grams), roasted vegetables (broccoli, cauliflower, pumpkin), tomato and 1 tablespoon feta cheese;
- 3 rye bread, roasted beets (100 grams), a piece of goat cheese - arrange in the form of a sandwich.
Exercises for weight loss at home
The loads on the main muscle groups will strengthen the body, make it more stable and will prevent the appearance of sagging skin after reducing the volume.
Exercise is a major aid during weight loss. Moderate physical activity will allow you to start the process of burning fat faster and avoid weight loss by reducing muscle mass.
However, the exercises must be done correctly. You should start your workout with a small warm-up so as not to damage the muscles: leaning, rotating the neck, trunk, arms and thighs, movements in the knee joint.
You don't necessarily want to include strenuous exercise, especially if you've never trained before. It is better to perform a set of simple exercises every day for 20-30 minutes.
One month training will be effective when practiced regularly.
This exercise is basic and involves more than just the legs and buttocks. With proper squats, the abdominal and back muscles also work. You should squat 30-40 times in one approach without weights, 15 times with weights, it is recommended to do a total of 3 approaches.
Technique: place your feet shoulder-width apart, facing backwards. The knees are turned forward, as are the feet. When inhaling, slowly bring your pelvis back as far as possible, lowering your hips parallel to the floor. The knees do not extend beyond the feet, the back remains flat. The main weight should be on the heels. Hold at the lowest point for a second and slowly rise as you exhale.
Hula Hoop Rotation
This exercise will not only shrink your waist, but also strengthen your back and abdomen. You should rotate the hula hoop for at least 7-10 minutes every day.
Strong cardio loads are needed during the weight loss period. Active type of training will help you lose weight faster, improve the work of the cardiovascular and respiratory systems.
It is good if you can jump for 6-8 minutes, but with poor physical training it is better to reduce this time by 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 running or walking.
This exercise is great for strengthening the leg muscles. Lie on your right side, extend your right arm forward and rest your head on it, place your left hand in front of your chest to support your body.
Slowly raise your left leg parallel to the floor, lock it for a second, and lower it smoothly. Make 20 swings. Then turn to the other side and repeat the same. Gradually, after 2-3 days, increase the load.
When the muscles are strong enough, make the exercise harder. From the same starting position, lifting your leading leg to a parallel, hold it in weight and slowly raise your lower 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 in different ways, so you need to change sides.
Psychological attitude: how to lose weight without stress
Effective weight loss requires the right mental attitude. Once you have decided to lose weight, you should stick to it without succumbing to the temptation to eat a harmful product or skip a workout.
Don't forget to follow the result. You only need to measure your weight 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 those who lose weight, for example for joint training.