Even if the excess weight is simply obscenely large, it should be lost little by little.According to nutritionists, healthy weight loss cannot exceed 5 kg per month.Any attempt to speed up this process has a high chance of ending disastrously for both weight and health.Comprehensive low-calorie diets are not included.
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 takes away strength, so the desire to get rid of these hated kilograms as soon as possible is quite understandable.
However, nutritionists warn: hunger strikes, heavy diets and other stressful conditions for the body never pass without leaving traces.Poor skin, nails and hair, digestive problems, and hormonal imbalances are just a few 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, with poor health and high stress, it is difficult to concentrate and start taking care of yourself.Therefore, you should not go down this path expecting things to be different for you.Weight should drop 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 will need:
- Adjust your diet.
- Create a sample monthly menu.
- Do several physical exercises a day to effectively lose excess weight.Or you can sign up for a fitness class.
Proper nutrition rules without following diets
To lose 5 kg in 1 month, you will have to make some adjustments 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 of quitting, the weight you lost will not come back.
Proper nutrition has all the necessary elements that support human health and provide energy.
There are only a few basic principles that must be followed not only by those who want to lose weight, but also by all people:
- Drink enough clean water per day (at least 2 liters).In addition, 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 should drink a glass of warm water, again half an hour before breakfast.
- You should eat regularly.It speeds up the 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 unprocessed vegetables and fruits in your diet.
- Eliminate sweet, salty, fatty, smoked, floury, semi-finished products (sausages) and carbonated drinks from the diet.Cook all dishes in a steamer or in the oven with no or minimal oil.Do not drink alcohol for one month while you are losing weight.
- Reduce the amount of food at a 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 to stick to it.
- Eat slowly so that your plate is not full and you are not tempted to add more.A trick to make food last longer: 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 advise to be more flexible in such matters.Don't be afraid to eat what you really want, but rather find an ideal substitute for the product you want.If you like sweets, allow yourself to eat them, but only until 12 o'clock 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 oral regimen will facilitate both the weight loss process and the functioning of the digestive tract.
A healthy diet supports snacking.Sudden hunger can ruin your mood or even cause you to crash and overeat.When losing weight, a snack with the right foods will help: an apple, a cereal bar, a handful of dried fruits or nuts.This again improves the metabolism.
Every day you need to know exactly what you will prepare for morning, lunch and dinner and what you will snack on between meals.There must be no other food in the refrigerator.
In order not to eat unhealthy food while losing weight, make a list of meals for the week and buy the necessary products.Determine the optimal time for eating and stick to the schedule.Nutritionists recommend waiting 2.5 hours between meals, but there are some exceptions;The main thing is not to get stressed, as with strict diets.
Only by following these simple rules can positive changes be noticed in the first two weeks.The first kilograms will disappear, a feeling of lightness will appear, the activity of the digestive tract will improve, and the mood will improve.
What food and at what time is the best to eat to lose 5 kg in a month?
For 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 proper functioning of all systems.
Combinations of the following products are ideal for breakfast: kefir, oatmeal, bran muesli, milk, cottage cheese.
Breakfast should be light but filling to fill the body with energy for the whole day.It is allowed to eat a little sweet in the morning, but it is better if it is sweet fruits or berries.
The second breakfast comes 1.5-2 hours after the first.Light food is suitable here: apples, dried fruits, berries, 1 oat cookie, a little buckwheat with healthy fibers.It is useful to drink grapefruit juice during the second breakfast.
For lunch there should be 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 coat the salad with olive oil or sprinkle 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 an apple baked with honey, 1 orange, a cup of popcorn, a handful of prunes.It is not quite a full meal like a second breakfast, but rather a snack needed to satisfy hunger.
Protein food is traditionally prepared for dinner.Suitable for fried or boiled fish, chicken or steamed, with boiled vegetables and buckwheat as a side dish.But if you don't feel very hungry in the evening, 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.
At night.If dinner was relatively light, about an hour before bedtime, you should drink a glass of low-fat yogurt or kefir, eat a fresh raw or baked apple and a few pieces of dried fruit.
Such a diet with moderate physical activity will allow you to gradually lose 5 kg in one month.
An example of a weekly menu for weight loss
An example of a weight loss menu consists of 5 meals.As a snack between main meals, you can eat small amounts of fresh unsweetened fruit, dried fruit, nuts, 1/2 cup of kefir or low-fat yogurt.
Breakfast options suitable 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 seasoned with honey, 1 fruit;
- bran bread sandwich with red fish, dill, avocado, 1 glass of low-fat yogurt.
Healthy dinner options:
- fried lean fish (200 grams), vegetable salad;
- boiled chicken fillet (150 grams), fried vegetables (broccoli, cauliflower, pumpkin), tomato and 1 tablespoon of feta cheese;
- 3 rye bread, fried beets (100 grams), a piece of goat cheese - put it 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 resistant, and reducing the volume will help prevent the appearance of sagging skin.
Physical exercises are a necessary assistant in losing weight.Moderate physical activity will allow you to quickly start the process of burning fat and avoid weight loss due to reduced muscle mass.
However, the exercises must be done correctly.Start the workout with a short warm-up to avoid muscle damage: bending, twisting the neck, body, arms and hips, moving the knee joint.
Do not necessarily include heavy exercises in your program, especially if you have never exercised before.It is better to do a set of simple exercises every day for 20-30 minutes.
Monthly training will be effective if it is practiced continuously.
Squats
This exercise is basic and involves more than just the legs and buttocks.Abdominal and back muscles also work when squatting correctly.You need to squat 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, slowly pull your pelvis back as far as possible, 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, stop for a second and slowly rise as you exhale.
Hula hoop spinning
This exercise will not only reduce the size of the waist, but also strengthen the back and abdominal muscles.Every day you need to spin the hula hoop for at least 7-10 minutes.
Jump rope
During the period of weight loss, vigorous cardio exercises are necessary.Active training will help you get rid of excess weight faster and improve the functioning of the cardiovascular and respiratory systems.
It is good if you can jump for 6-8 minutes, but if you have poor physical fitness, it is better to cut this time in half, gradually increasing the number of jumps.
You can jump for 2 or 3 sets, but the rest between them should not be passive - easy jogging or walking.
Rotate your legs
This exercise perfectly strengthens the leg muscles.Lying on your right side, extend your right arm forward and rest your head on it, placing 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 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 more difficult.From the same starting position, raise the front leg parallel to it, keeping it suspended and slowly raise the 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.
A psychological approach: how to lose weight without stress
Effective weight loss requires the right mental attitude.Once you've made a decision to lose weight, you need to stick to it, don't give in to the temptation to eat unhealthy food or skip a workout.
Be sure to monitor the results.Weight should be measured 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.