Even if the excess weight is simply obscene, 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 this process has a high probability 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?
Being overweight significantly worsens not only the physical, but also the moral condition of a person, lowers self-esteem and literally deprives a person of strength, so the desire to lose those hated kilos as soon as possible is quite understandable.
But nutritionists warn: hunger strikes, heavy diets and other stressful conditions for the body never disappear without leaving a trace.Poor skin, nails and hair, digestive disorders and hormonal imbalances are just some of the things that can happen after rapid weight loss.But the saddest thing is that all these sacrifices are usually in vain: the excess weight lost in this way comes back, even with more kilos.
After such consequences, with bad health and a lot of stress, it is difficult to pull yourself together and start taking care of yourself.Therefore, you should not go down this path in the hope that everything will be different for you.Weight should be reduced by 1 kg per week.
At 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 need:
- Adjust your diet.
- Create a sample menu for the month.
- Perform several physical exercises a day to lose weight effectively.Alternatively, you can sign up for a fitness class.
Rules for proper nutrition without dieting
To lose 5 kg in 1 month, you need a little adjustment to your diet.Proper nutrition is the basis of good health and a great figure.If you eat right all the time, and not just during the month you lose weight, the 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 rules that not only those who want to lose weight, but everyone must follow:
- Drink plenty of clean water a day (at least 2 liters).Moreover, you need to drink half an hour before each meal and half an hour after it, but not while eating.In the morning on an empty stomach, you need to drink a glass of warm water, again half an hour before breakfast.
- You should eat regularly.This speeds up metabolism, improves digestion, which is what ensures weight loss.
- The diet should be varied, this ensures vitamin balance in the body.To do this, include raw vegetables and fruits in your diet.
- Eliminate sweet, salty, fatty, smoked, wheat, semi-finished products (sausages) and carbonated drinks from your diet.Cook all dishes by steaming or in the oven, with little or no oil added.Do not drink alcohol for one month to lose weight.
- Reduce the amount of food at one time to the volume of one glass.It is better to eat more often (5-6 times a day), but in small portions.After a month you will get used to this regime and continue it.
- Eat slowly so that you are full before your plate is empty and there is no temptation to add more.A trick to increase your eating time: Eat with chopsticks or a small spoon.
In addition, it should be noted that despite strict requirements to exclude sweets and other foods 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 an ideal substitute for the product in question.If you love sweets, allow yourself to eat them, but only before 12 noon and not much.Almost any harmful and tasty product can be replaced with something similar in taste, but beneficial for both health and weight loss.
Adherence to the drinking regimen will facilitate both the process of losing weight and the functioning of the digestive 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 food: an apple, a cereal bar, a handful of dried fruit or nuts will help you lose weight.This in turn improves metabolism.
Every day you need to know exactly what you are going to prepare for breakfast, lunch and dinner and what you will snack on between meals.There should be no other food in the fridge.
To avoid consuming foods that are unhealthy for weight loss, make a list of meals for the week and buy the necessary products.Determine the optimal meal time and follow the schedule.Nutritionists recommend waiting 2.5 hours between meals, but isolated exceptions are also possible here;the main thing is not to put yourself in a stressful situation, as with a strict diet.
Only if these simple rules are followed, you can see positive changes in the first two weeks.The first kilos disappear, a feeling of lightness appears, the function of the digestive tract improves and the mood improves.
What food and at what time is the best 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 all systems to function satisfactorily.
Combinations of the following products are ideal for breakfast: kefir, oatmeal, bran muesli, milk, cottage cheese.
Breakfast should be light but filling to fill your body with energy for the whole day.In the morning it is allowed to eat a little sweet, but it is better if it is a sweet fruit or berry.
The second breakfast comes 1.5-2 hours after the first.Light food is suitable here: apple, dried fruit, berries, 1 oat biscuit, some buckwheat with healthy fiber.In the second breakfast, it is useful to drink grapefruit juice.
Lunch must contain vegetables, preferably fresh.You can eat a cup of fresh salad, a few slices of whole grain bread or bran, cooked meat.
It is better to dress the salad with olive oil or sprinkle with lemon juice: this will start the weight loss process more effectively.
The afternoon snack, like the second breakfast, should be light.Ideal: applesauce or apples baked with honey, 1 orange, a cup of popcorn, a handful of prunes.It is not a complete meal, like other breakfasts, but a snack that is necessary to satisfy hunger.
Protein food is usually prepared for dinner.Baked or boiled fish, chicken or steamed is suitable, with boiled vegetables and buckwheat as a side dish.But if you are not very hungry at night, you can just eat 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 rather light, you should drink a glass of low-fat yogurt or kefir about an hour before bed, eat a fresh green or baked apple and a few pieces of dried fruit.
Such a diet with moderate exercise allows you to gradually lose 5 kg in one 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 a small amount of fresh unsweetened fruit, dried fruit, 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 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, dressed with honey, 1 fruit;
- bran bread sandwich with red fish, dill, avocado, 1 glass of low-fat yogurt.
Dinner options for proper nutrition:
- baked lean fish (200 grams), vegetable salad;
- boiled chicken fillet (150 grams), baked vegetables (broccoli, cauliflower, pumpkin), tomatoes and 1 tablespoon of feta cheese;
- 3 rye bread, baked beets (100 grams), a piece of goat cheese - arranged in the form of a sandwich.
Exercises to lose weight at home
Exercising the major muscle groups will strengthen the body, make it more resilient and will help avoid the appearance of sagging skin after volume reduction.
Exercise is a necessary helper when you lose weight.Moderate exercise allows you to start the fat burning process quickly and avoid weight loss due to a decrease in muscle mass.
However, the exercises must be done correctly.You should start your workout with a short warm-up so as not to damage the muscles: bending, twisting the neck, body, arms and hips, moving the knee joint.
Don't necessarily include a lot of exercise in your program, especially if you've never exercised before.It is better to perform simple exercises every day for 20-30 minutes.
Training for a month will bring results if you practice consistently.
Squats
This exercise is basic and involves not only legs and butt.When you are bent over correctly, your abdominal and back muscles work as well.You need to squat 30-40 times in one approach without weights, 15 times with weights, it is advisable to do 3 methods 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 need to move your pelvis back as far as possible and lower your hips until they are parallel to the floor.The knees do not go beyond the feet, the back remains straight.The main weight should fall on the heels.At the lowest point, pause for a second and slowly lift yourself up as you exhale.
Hula hoop spin
This exercise will not only reduce your waistline but also strengthen your back and abdominal muscles.You need to spin the hula hoop for at least 7-10 minutes every day.
Jump rope
Strong cardio exercises are essential during weight loss.An active type of training will help you lose excess weight faster and improve the function of the cardiovascular and respiratory systems.
It is good if you can jump for 6-8 minutes, but if you have poor fitness, it is better to reduce this time in half and gradually increase the number of jumps.
You can jump for 2 or 3 sets, but the rest between them should not be inactive - light running or walking.
Rotate your legs
This exercise perfectly strengthens the leg muscles.Lie 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 it back down.Do 20 swings.Then flip 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, lift the front leg to the side, keeping it suspended, and slowly lift the bottom leg towards it.There will be fewer repetitions of such fluctuations;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 attitudes: how to lose weight without stress
Successful weight loss requires the right mindset.After making a decision to lose weight, you need to stick to it, without giving in to the temptation to eat unhealthy foods or skip exercise.
Be sure to monitor the results.You only need to measure your weight 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.