Even if overweight is just an annoyingly large number, you need to reduce it bit by bit. According to nutritionists, healthy weight loss cannot exceed 5 kg per month. All attempts to speed up this process have a great opportunity to reduce the disaster, whether it is weight or health. Eliminates low-calorie diet.
Why is it better to lose 5 kg in one month
Being overweight not only significantly worsens people’s bodies, but also worsens their moral state, lowers their self-esteem, and literally deprives them of their strength. Therefore, the desire to lose these nasty kilograms as soon as possible is understandableof.
But nutritionists warn: hunger strikes, hunger strikes and other stressful conditions will attract people’s attention. After fast weight loss, bad skin, nails and hair, gastrointestinal diseases and hormonal disorders are only part of it. But the saddest thing is that all these sacrifices are usually in vain: the excess weight lost in this way will return and even increase the number of pounds.
After reaching this conclusion, due to impaired health and severe stress, it is difficult to unite oneself and start taking care of oneself. Therefore, you should not take this path and hope that everything is different for you. Weight should increase by 1 kg every week.
By the end of the month, you will see the negative 5 kg on the scale, and you will naturally lose them.
To reduce 5 kg per month, you need:
- Adjust the power supply.
- Create a sample menu for a month.
- Exercise several times a day to effectively reduce excess weight. Or, you can sign up for fitness.
Proper nutrition rules without eating
To lose 5 kg in 1 month, you need to make small dietary adjustments. Proper nutrition is the foundation of good health and a perfect figure. If you have been eating right, not just in the month of weight loss, then weight loss will not return.
A properly nutritious diet contains all the necessary elements to support human health and provide energy for it.
Not only those who want to lose weight, but everyone must follow some basic principles:
- Drink enough water (at least 2 liters) every day. In addition, you need to drink half an hour before and half an hour after each meal, but do not drink water during the meal. In the morning on an empty stomach, you need to drink another glass of warm water half an hour before breakfast.
- You should eat regularly. This can speed up metabolism and improve digestion, thus ensuring weight loss.
- The diet should be varied, which will ensure the balance of vitamins in the body. For this reason, include unprocessed vegetables and fruits in your diet.
- Exclude sweet, salty, fat, smoke, flour, semi-finished products (sausage) and carbonated beverages from your diet. Without adding or adding a small amount of oil, steam or bake all meals. Do not drink alcohol when you lose weight for a month.
- Reduce the amount of food in a meal to one cup. It is best to eat more (5-6 times a day), but eat less. Within a month, you will get used to this system and will continue to provide support.
- Eat slowly so that the saturation catches up with you, until the plate is empty and there is no temptation imposed. Tips to increase eating time: eat with chopsticks or a small spoon.
In addition, it should be pointed out that despite strict requirements to exclude sweets and other foods from the diet, nutritionists recommend more flexibility on such issues. Don't be afraid to eat what you really want, but it's best to find the perfect substitute for the product you need. If you like sweets, please allow yourself to eat them, but you will have to wait until 12: 00 noon. Almost all harmful and delicious products can be replaced with similar flavors, but they are good for health and weight loss.
Compliance with the drinking regime will help the weight loss process and digestive tract work.
Healthy eating supports snacks. Sudden hunger can destroy your emotions and even lead to mental breakdown and overeating. Eat snacks on appropriate foods: apples, cereal bars, and a small amount of dried fruits or nuts will help you lose weight. This improves metabolism again.
Every day, you need to know exactly what you will cook in the morning, lunchtime and evening, and what you want to eat between meals. There should be no other food in the refrigerator.
To avoid losing weight and eating unhealthy foods, please make a weekly diet list and purchase necessary products. Determine the best meal time for you and follow the schedule. Nutritionists recommend 2. 5 hours between meals, but even here, there may be an exception. The main thing is not to put yourself into a state of stress like a strict diet.
Only by following these simple rules can you see positive changes in the first two weeks. The first few kilograms will disappear, a feeling of lightness will appear, the function of the digestive tract will improve, and your mood will improve.
Which food and when is the best time to lose 5 kg of weight per month
In proper nutrition, the meals that make up the weekly menu must contain all the carbohydrates, proteins and fats needed by the human body in order for all systems to fully function.
For breakfast, a combination of the following products is ideal: kefir, oatmeal, oatmeal, oatmeal, milk, cheese.Breakfast should be light, but it can fill you with energy throughout the day. In the morning, you can eat something sweet, but sweet fruits or berries are best.
The second breakfast is served 1. 5-2 hours after the first breakfast. It is suitable for eating light foods: apples, dried fruits, berries, 1 oatmeal biscuit, a small amount of healthy fiber buckwheat. Grapefruit juice is suitable for your second breakfast.
There must be vegetables for lunch, preferably fresh. You can eat a cup of fresh salad, a few slices of whole wheat bread or bran, and cooked meat.
It is best to season the salad with olive oil or sprinkle with lemon juice: this will start the weight loss process more actively.
The afternoon snack should be as light as the second breakfast. Ideal: baked apples with applesauce or honey, 1 orange, a cup of popcorn, a few plums. This is not a hearty meal, just like the second breakfast, it is a snack necessary to satisfy hunger.
Traditionally, protein foods are prepared for dinner. Suitable for grilled or boiled fish, chicken or steamed, as a side dish-boiled vegetables, buckwheat. However, if you are not too hungry at night, you can just eat cheese.
The amount of dinner throughout the month should be moderate to avoid overloading the stomach a few hours before going to bed.
Overnight. If the dinner is light, you should drink a glass of low-fat yogurt or kefir, eat fresh green or roasted apples and a few slices of dried fruit just an hour before going to bed.
This kind of diet with average physical exercise can smoothly lose 5 kg of weight within one month.
Sample menu for losing weight for a week
The weight loss sample menu contains 5 meals. As a snack between meals, you can eat a small amount of fresh unsweetened fruit, dried fruit, nuts, 1/2 cup of kefir or low-fat yogurt.
Appropriate and nutritious breakfast options:
- Oatmeal and dried fruit, preferably in water (200 grams), 1 fruit;
- 1 poached egg, 1 fruit, 2 whole wheat bread, a piece of cheese;
- Low-fat cheese (200 grams), 1 cup of freshly squeezed sugar-free juice and a small amount of nuts.
Healthy and nutritious lunch options:
- Boiled chicken breast (150g), light vegetable salad with herbs and olive oil, whole wheat bread;
- A cup of salad, add boiled chicken, tomatoes, bulgur, herbs, honey and 1 fruit;
- Bran bread sandwiches with red fish, dill, avocado and 1 cup of low-fat yogurt.
Healthy and nutritious dinner options:
- Grilled lean fish (200 grams), vegetable salad;
- Boiled chicken fillet (150g), roasted vegetables (broccoli, cauliflower, pumpkin), tomatoes and 1 tablespoon of cheese.
- 3 rye bread, roasted beetroot (100g), a piece of goat cheese-arranged in a sandwich.
Weight loss exercises at home
The load on the major muscle groups will strengthen the body, make it more elastic, and prevent the skin from sagging after the volume is reduced.
Exercise is an essential aid in the process of weight loss. Moderate physical exercise will enable you to start the fat burning process faster and avoid weight loss by reducing muscle mass.
However, the exercise must be completed correctly. You should perform a small amount of warm-up exercises first to avoid muscle damage: tilt, rotate the neck, torso, arms and hips, knee joints.
Strenuous exercise is not necessary, especially if you have never exercised. It is best to do a set of simple exercises of 20-30 minutes a day.
Regular training for one month will be effective.
This exercise is a basic exercise, not only involves the legs and buttocks. When you squat correctly, the press and back muscles will also work. You need to squat 30-40 times without lifting weights and 15 times with weight lifting. It is recommended to do 3 times in total.
Method: Separate your feet shoulder-width apart and extend them straight back. The knees and feet are facing forward. When you inhale, you need to move your pelvis back as slowly as possible and lower your hips so that they are parallel to the floor. The knees do not exceed the feet and the back is level. The main weight should be placed on the heel. At the lowest point, it will hover for a second when exhaling, and then slowly rise.
Hula hoop rotation
This exercise can not only shrink the waist, but also strengthen the back and abdomen. You need to spin the hula hoop for at least 7-10 minutes every day.
There must be a strong heart load during weight loss. Active training types can help you lose excess weight faster and improve the work of the cardiovascular and respiratory systems.
It is good to be able to jump for 6-8 minutes, but due to physical discomfort, it is best to halve this time and gradually increase the number of jumps.
You can jump in 2 or 3 sets, but the rest between them should not be passive-run or walk briskly.
This exercise is very helpful to strengthen the leg muscles. Lie on the right side, extend your right hand forward, rest your head on it, and place your left hand in front of your chest to support your body.
Slowly raise your left leg so that it is parallel to the floor, lock it for one second, and then lower it steadily. Swing 20 times. Then turn to the other side and repeat the same steps. After 2-3 days, gradually increase the load.
When the muscles are strong enough, it makes exercise more difficult. From the same starting position, raise the front leg to parallel, maintain its weight, and then slowly raise the lower leg. There will be fewer repetitions of this swing. You can start with 15 times and gradually increase the load. Although both legs work, they work in different ways, so it is necessary to change the sides.
Psychological attitude: how to lose weight without stress
Effective weight loss requires the right mental attitude. After deciding to lose weight, you need to stick to it firmly and not give in to the temptation to eat harmful products or skip exercise.
Make sure to follow the results. You only need to measure your weight once a week, on an empty stomach and without shoes. It is easier to lose weight with like-minded people. If you find a group of people who are losing weight, for example, for joint training, that's great.