Even if the excess weight is just embarrassingly large, you need to lose it slowly.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.An exhaustive diet with a small number of calories is 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, lowers self-esteem and literally takes away strength, so the desire to lose those hated kilograms as quickly as possible is completely understandable.
But nutritionists warn us: starvation, heavy diet and other stressful conditions for the body never disappear without leaving a trace.Poor skin, nails, and hair, gastrointestinal upset, and hormonal imbalances are just a few 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 returns, even with extra kilograms.
After such a result, in the presence of poor health and severe stress, it is difficult to restrain oneself and start taking care of oneself.Therefore, you should not go down this road hoping that everything will be different for you.Weight should be lost 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 weight naturally.
To lose 5 kg per month you will need:
- Adjust your diet.
- Create a sample menu for the month.
- Do some physical exercises a day to lose excess weight effectively.In addition, you can sign up for a fitness class.
Rules of proper nutrition without dieting
To lose 5 kg in 1 month, you will need a small adjustment in your diet.Proper nutrition is the basis of good health and a perfect figure.If you eat right all the time, and not just during the month of weight loss, the lost weight will not come back.
A proper diet contains all the necessary elements that promote 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).Moreover, you should drink half an hour before and half an hour after each meal, but not during meals.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.It accelerates metabolism, improves digestion, which ensures weight loss.
- The diet should be varied, this ensures the balance of vitamins in the body.For this, include unprocessed vegetables and fruits in your diet.
- Exclude sweet, salty, fatty, smoked, flour, semi-finished products (sausage) and carbonated drinks from the diet.Cook all dishes on steam or in the oven, without adding oil or in a minimal amount.Do not drink alcohol during the month of weight loss.
- 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.In a month you will get used to this regime and continue to maintain it.
- Eat slowly so that you are full before the plate is empty and you are not tempted to add more.A trick to increase eating time: Eat with chopsticks or a small spoon.
In addition, it should be noted that despite the strict requirement to exclude sweets and other items from the diet, nutritionists recommend more flexibility 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 until 12 noon and not a lot.Almost any harmful and tasty product can be replaced with a similar taste, but useful for both health and weight loss.
Adhering to the drinking regime will help both the weight loss process and the functioning of the gastrointestinal tract.
A healthy diet helps with food intake.Sudden hunger can ruin your mood or even cause you to binge and overeat.Snack on the right foods: an apple, a cereal bar, a handful of dried fruit or nuts will help you lose weight.This again improves metabolism.
Every day you should know exactly what you will prepare for breakfast, lunch and dinner and what you will eat between meals.There should be no other food in the refrigerator.
To avoid eating unhealthy foods for weight loss, make a weekly meal plan and buy the necessary products.Determine the optimal time for your meals and stick to the schedule.Nutritionists recommend 2.5 hours between meals, but there are some exceptions;The main thing is not to put yourself in a stressful situation, as with strict diets.
Just by following these simple rules, positive changes will be noticed within the first two weeks.The first kilograms will pass, you will feel lighter, the functioning of the gastrointestinal tract will improve, and your mood will improve.
Which food and at what time is better 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 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 full, to fill the 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 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 oat bun, some buckwheat with healthy fibers.It is useful to drink grapefruit juice during the second breakfast.
Lunch should include vegetables, preferably fresh.You can eat a glass of fresh salad, a few slices of whole grain bread or bran, cooked meat.
It is better to sprinkle the salad with olive oil or lemon juice: this will start the weight loss process more actively.
Afternoon breakfast, 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 quite a complete meal like a second breakfast, but a snack that is necessary to satisfy hunger.
Protein food is traditionally prepared for dinner.Suitable for baked or boiled fish, chicken or steamed, cooked 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.
for the night.If the 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 a month.
Sample menu for weight loss for a week
A sample menu for weight loss includes 5 meals.As a main meal, 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 loaves of bread, a slice of cheese;
- Low-fat cottage cheese (200 grams), 1 cup 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 glass of salad with boiled chicken meat, tomatoes, bulgur, greens, baked with honey, 1 fruit;
- A sandwich made of bran bread with red fish, dill, avocado, 1 cup 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 - arrange in the form of a sandwich.
Exercises for weight loss at home
Exercising the main muscle groups will strengthen the body, make it more elastic and help prevent sagging skin after volume reduction.
Physical exercise is 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 a decrease in muscle mass.
However, the exercises must be performed correctly.You should start the exercise with a short warm-up so as not to damage the muscles: bending, turning the neck, body, arms and hips, moving the knee joint.
Be sure not to include heavy exercise in your program, especially if you have never exercised before.It is better to perform a set of simple exercises every day for 20-30 minutes.
One month of training will be effective if you train continuously.
squats
This exercise is basic and includes not only legs and buttocks.Abdominal and back muscles also work when sitting properly.It is necessary to squat 30-40 times in one approach without weights, 15 times with weights, preferably 3 approaches in total.
Technique: Stand with your feet shoulder-width apart and your back straight.The knees are pointed forward, as are the feet.While inhaling, 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 legs, 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.
The hula hoop spins
This exercise will not only reduce the size of the waist, but also strengthen the back and abdominal muscles.You should spin the hula hoop for at least 7-10 minutes every day.
jumping rope
Strong cardio exercises are necessary during weight loss.An active type of exercise will help you lose excess weight quickly and improve the work of the cardiovascular and respiratory systems.
It is good if you can jump for 6-8 minutes, but if you have bad physical training, it is better to halve this time, gradually increase the number of jumps.
You can jump in 2 or 3 sets, but the rest between them should not be passive - light jogging or walking.
swing your legs
This exercise perfectly strengthens the leg muscles.Lie on your right side, extend your right arm forward and lean on it, place your left arm in front of your chest to support your body.
Slowly raise your left leg 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 stationary 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.
Psychological addiction: how to lose weight without stress
Effective weight loss requires the right mental attitude.Once you make a decision to lose weight, you must stick to it without being tempted to eat unhealthy foods or skip exercise.
Be sure to observe the results.You need to measure your weight only once a week, at the same time, on an empty stomach and without shoes.Losing weight will be easier in the company of like-minded people.It is good if you find a group of people who are also losing weight, for example, to train together.