Even if the excess weight is simply obscenely large, it must be shed gradually.According to nutritionists, a healthy weight loss cannot be more than 5 kg per month.Any attempt to speed up this process has a high chance of ending disastrously for both weight and health.Exhaustive diets with a small amount of calories are excluded.
Why is it better to lose weight by 5 kg per month?
Excess weight significantly worsens not only a person's physical, but also moral condition, lowers self-esteem and literally takes away strength, so the desire to lose those hated pounds as soon as possible is quite understandable.
However, nutritionists warn: hunger strikes, heavy diets and other stressful conditions for the body never disappear without leaving a trace.Bad skin, nails and hair, gastrointestinal disturbances, 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, as a rule, are in vain: the excess weight lost in this way returns even with additional kilograms.
After such a result, poor health and a lot of stress, it is difficult to pull 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 decrease at a rate of 1 kg per week.
By 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 menu for the month.
- Do several physical exercises a day to effectively lose excess weight.You can also sign up for a fitness class.
Rules for proper nutrition without a diet
To lose 5 kg in 1 month, you will need a small adjustment of your diet.Proper nutrition is the basis of good health and a great figure.If you eat right all the time, not just during the weight loss month, the weight you lose will not come back.
Proper nutrition contains all the necessary elements that support 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 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 during meals.In the morning, you should drink a glass of warm water on an empty stomach, again half an hour before breakfast.
- You should eat regularly.It speeds up metabolism, improves digestion, which ensures weight loss.
- The diet should be varied, it will ensure the balance of vitamins in the body.To do this, include raw vegetables and fruits in your diet.
- Exclude from the diet sweet, salty, fatty, smoked, flour, semi-finished products (sausages) and carbonated drinks.Cook all foods by steaming or in the oven, adding no or minimal oil.Do not drink alcohol for one month after losing weight.
- Reduce the amount of food to one glass 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 follow it.
- Eat slowly so that the feeling of fullness takes over before the plate is empty and there is no temptation to add more.A trick to increase the time you eat: 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.Don't be afraid to eat what you really want, but it's better to find the perfect substitute for the product you want.If you love sweets, allow yourself to eat them, but only before 12 o'clock and not much.Almost any harmful and tasty product can be replaced with something similar in taste, but useful for both health and weight loss.
Adherence to the drinking regime will facilitate both the weight loss process and the functioning of the gastrointestinal tract.
A healthy diet supports snacking.Sudden hunger can ruin your mood or even cause you to crash and overeat.During weight loss, a snack with the right foods will be useful: an apple, a cereal bar, a handful of dried fruit or nuts.This again improves the metabolism.
Every day you need to know exactly what you will cook in the morning, lunch and dinner and what you will snack between meals.There should be no other food products in the refrigerator.
To avoid consuming foods that are unhealthy for weight loss, make a list of meals for the week and buy the necessary products.Determine your optimal meal times and stick to a schedule.Nutritionists recommend waiting 2.5 hours between meals, but some exceptions are possible here as well;the main thing is not to put yourself in a state of stress, as with strict diets.
Only if these simple rules are followed, positive changes can be observed within the first two weeks.The first kilograms will pass, a feeling of lightness will appear, the functioning of the gastrointestinal tract will improve, and the mood will improve.
What foods and at what time is best to eat to lose 5 kg per month?
In 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 the adequate 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.You can eat a little sweet in the morning, but it is better if it is sweet fruit or berries.
The second breakfast comes 1.5-2 hours after the first.Light foods are good here: apples, dried fruits, berries, 1 oatmeal cookie, some buckwheat with healthy fibers.It is useful to drink grapefruit juice during the second breakfast.
Lunch must include vegetables, preferably fresh.You can eat a cup of fresh salad, a few slices of whole grain bread or bran, boiled meat.
It is better to pour olive oil on the salad or sprinkle it with lemon juice: it will activate the weight loss process more actively.
Afternoon snacks, like the second breakfast, should be light.Ideal: applesauce or baked apple with honey, 1 orange, a cup of popcorn, a handful of prunes.This is not quite a full meal, like the second breakfast, but a snack needed to satisfy hunger.
Protein food is traditionally prepared for dinner.Fried or boiled fish, chicken or steamed meat with boiled vegetables and buckwheat as a side dish is suitable.But if you don't feel very hungry in the evening, you can just eat cottage cheese.
Dinner portions should be moderate throughout the month so as not to overload the stomach several hours before bedtime.
For the night.If dinner was quite light, about an hour before going to bed 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 moderate physical activity will allow 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 greens and olive oil, whole grain bread;
- a glass of salad with boiled chicken, tomatoes, bulgur, greens, dressed with honey, 1 fruit;
- bran bread sandwich with red fish, dill, avocado, 1 cup of low-fat yogurt.
Dinner options for proper nutrition:
- 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 wholemeal bread, fried 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 avoid the appearance of sagging skin after volume reduction.
Physical exercise is a necessary aid to weight loss.Moderate physical activity will allow you to quickly start the process of burning fat and avoid weight loss due to the loss of muscle mass.
However, the exercises must be done correctly.The training should begin with a short warm-up so as not to damage the muscles: bending, turning the neck, body, arms and hips, moving the knee joint.
Don't always include heavy exercise in your program, especially if you've never exercised before.It is better to do a set of simple exercises every day for 20-30 minutes.
The monthly training will be effective if it is practiced constantly.
Squats
This exercise is basic and involves more than just legs and buttocks.When squatting correctly, the abdominal and back muscles also work.You need to squat 30-40 times in one set without weights, 15 times with weights, preferably 3 sets 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 should slowly move your pelvis back as far as possible, lowering your hips until they are parallel to the floor.The knees do not extend 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 rise as you exhale.
Spinning the hula hoop
This exercise will not only reduce your waist size, but also strengthen your back and abdominal muscles.You need to hula hoop for at least 7-10 minutes every day.
Jump rope
During the period of weight loss, vigorous cardio exercises are necessary.An active type of 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 halve this time, gradually increasing the number of jumps.
You can jump in 2 or 3 sets, but the rest in between should not be passive - light jogging or walking.
Swing your legs
This exercise perfectly strengthens the leg muscles.Lying on your right side, stretch your right arm forward and place 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 it for a second and slowly lower it.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, complicate the exercise.From the same starting position, lifting the leading leg parallel, keep it hanging and slowly raise the lower leg towards it.Such swings will be less frequent;you can start with 15 times and also gradually increase the load.Although both legs work, they work differently, so you have to switch sides.
Psychological attitude: how to lose weight without stress
Effective weight loss requires the right mental attitude.When you make a decision to lose weight, you must stick to it without giving in to the temptation to eat unhealthy foods or skip a workout.
Be sure to follow 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 to find a group of people who are also losing weight, for example, to train together.