Even if the excess weight is extremely large, you need to lose it gradually.According to nutritionists, healthy weight loss cannot be more than 5 kg per month.Any attempts to speed up this process have a high chance of ending in disaster, both in terms of weight and health.Comprehensive 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 a person of strength, so the desire to lose these hated kilos as quickly as possible is quite understandable.
But nutritionists warn: hunger strikes, heavy diets and other stressful conditions for the body never disappear without a trace.Weak skin, nails and hair, gastrointestinal disturbances and hormonal imbalances are just a few of the things that can occur after rapid weight loss.But the saddest thing is that all these sacrifices are, as a rule, in vain: the excess weight lost in this way comes back even with additional kilograms.
After such an outcome, having unhealthy and severe stress, it is difficult to pull yourself together and start taking care of yourself.Therefore, you should not go down this path with the hope that everything will be different for you.Weight should decrease by 1 kg per week.
At the end of the month, you will see minus 5 kilos on the scale and naturally you will lose it.
To lose 5 kg per month you will need:
- Adjust your diet.
- Create a sample menu for the month.
- To effectively get rid of excess weight, do several physical exercises a day.Alternatively, you can sign up for a fitness class.
Proper nutrition rules without dieting
To lose 5 kilos in 1 month, you will need a small adjustment in your diet.Proper nutrition is the basis of health and a great figure.If you eat right all the time, not just during the month you lose weight, the weight you lose will not come back.
A proper diet contains all the necessary elements that support human health and provide energy.
There are a few basic principles that all people, not just those who want to lose weight, should follow:
- Drink enough clean water (at least 2 liters) per day.Moreover, you should drink it half an hour before and half an hour after each meal, not while eating.You should drink a glass of warm water in the morning on an empty stomach, half an hour before breakfast.
- You should eat regularly.This speeds up metabolism, improves digestion, which leads to weight loss.
- The diet should be diversified, this will ensure the balance of vitamins 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 the diet.Cook all dishes by steaming or baking, with little or no added oil.To lose weight, do not drink alcohol for a month.
- Reduce the amount of food to one glass volume at a time.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 regime and continue to maintain it.
- Eat slowly so that you feel full before the plate is full and you won't be tempted to add more.Tip to extend your food consumption time: Eat with chopsticks or a small spoon.
In addition, it should be noted that, despite the strict requirement to exclude sweets and other things from the diet, nutritionists recommend being 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 desired product.If you like 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 a product that is similar in taste, but useful 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.
Healthy nutrition supports snacks.Sudden hunger can ruin your mood and even lead to depression and overeating.A snack consisting of the right foods: an apple, a cereal, a handful of dried fruits or nuts will be useful for weight loss.This again improves metabolism.
You need to know exactly what to prepare for breakfast, lunch and dinner every day, and what to snack on between meals.There should be no other food in the refrigerator.
To avoid consuming unhealthy foods for weight loss, make a weekly meal list and purchase the necessary products.Determine your optimal meal time and follow the schedule.Nutritionists recommend waiting 2.5 hours between meals, but exceptions are possible here too;The main thing is not to put yourself in a stressful situation, as is the case with strict diets.
However, if these simple rules are followed, positive changes can be observed 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 are best to eat and when to lose 5 kilos per month?
In proper nutrition, it is important that the meals 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.
Combinations of the following products are ideal for breakfast: kefir, oatmeal, bran muesli, milk, cottage cheese.
Breakfast, which will fill the body with energy throughout the day, should be light but satisfying.You are allowed to eat some dessert in the morning, but it is better if it is a sweet fruit or berries.
The second breakfast comes 1.5-2 hours after the first.Light foods are suitable here: apples, dried fruits, berries, 1 oatmeal cookie, a little buckwheat with healthy fiber.It is beneficial to drink grapefruit juice for the second breakfast.
Lunch should preferably include fresh vegetables.You can eat a bowl of fresh salad, a few slices of whole grain bread or bran, boiled meat.
It is better to dress the salad with olive oil or sprinkle it with lemon juice: this will start the weight loss process more actively.
Afternoon snacks, like the second breakfast, should be light.Ideal: baked apples with applesauce or honey, 1 orange, a cup of popcorn, a handful of prunes.This is not a full meal like a second breakfast, but snacks necessary to satisfy hunger.
Protein foods are traditionally prepared for dinner.Baked or boiled fish, chicken or steamed, boiled vegetables and buckwheat are suitable as a side dish.However, if you do not feel very hungry in the evening, you can only 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 the dinner is quite light, about an hour before bedtime you should drink a glass of low-fat yogurt or kefir, eat a fresh green or baked apple and a few pieces of dried fruit.
Such a diet with average physical activity will allow you to gradually lose 5 kilograms in a month.
Sample menu for a week for weight loss
A sample menu for weight loss includes 5 meals.Between main meals, you can eat small amounts of fresh unsweetened fruit, 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 whole grain breads, 1 slice of cheese;
- low-fat cottage cheese (200 grams), 1 glass of freshly squeezed unsweetened 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 bowl of boiled chicken salad, tomatoes, bulgur, herbs with honey, 1 fruit;
- Sandwich made of whole wheat bread with red fish, dill, avocado, 1 glass of low-fat yoghurt.
Dinner options for proper nutrition:
- cooked lean fish (200 grams), vegetable salad;
- boiled chicken fillet (150 grams), cooked vegetables (broccoli, cauliflower, zucchini), tomato and 1 tablespoon of feta cheese;
- 3 rye breads, cooked 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 durable and help prevent the appearance of sagging skin after volume reduction.
Physical exercise is a necessary aid when losing weight.Moderate physical activity allows you to quickly start the fat burning process and prevent weight loss due to a decrease in muscle mass.
However, the exercises need to be done correctly.In order not to damage the muscles, you should start your workout with a short warm-up: bending, rotating the neck, body, arms and hips, moving the knee joint.
Do not include heavy exercises in your program, especially if you have never exercised before.It is better to do a set of simple exercises for 20-30 minutes every day.
One-month training will be effective if practiced consistently.
Squatting
This exercise is simple and involves not only the legs and hips.When squatting correctly, the abdominal and back muscles also work.You need to squat 30-40 times in one approach without weights and 15 times with weights, in total it is recommended to do 3 approaches.
Technique: Stand with your feet shoulder-width apart and your back straight.Like the feet, the knees point forward.While breathing, you need to slowly move your pelvis back as far as possible, lowering 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.Pause for a second at the lowest point and slowly rise as you exhale.
hula hoop spinning
This exercise will not only reduce your waist size but also strengthen your back and abdominal muscles.You need to rotate the hula hoop for at least 7-10 minutes every day.
skipping rope
Vigorous 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's good if you can jump for 6-8 minutes, but if your physical condition is poor, it is better to halve this time and gradually increase the number of jumps.
You can jump in 2 or 3 sets, but the rest should not be passive - light jogging or walking.
shake your legs
This exercise perfectly strengthens the leg muscles.Lying on your right side, extend your right arm forward and place your head on it, place your left arm in front of your chest to support your body.
Slowly lift your left leg until it is parallel to the floor, hold for a second and slowly lower it.Make 20 hits.Then turn to the other side and repeat the same process.Gradually, after 2-3 days, increase the load.
When the muscles are strong enough, it makes the exercise more difficult.From the same starting position, lift your front leg parallel, hold it in the air, and slowly lift your bottom leg towards it.There will be less recurrence of such fluctuations;You can start with 15 times and 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 mental attitude.Once you've decided to lose weight, you need to stick to it without giving in to the temptation of eating unhealthy foods or skipping a workout.
Be sure to follow 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 together with like-minded people.For example, it would be good to find a group of people who are losing weight for joint training.