Many people face the problem of being overweight, and even a few pounds gained during the holidays can significantly damage their mood and rob them of self-confidence. However, this problem can be resolved, the main thing is to seriously address the weight loss process and, with the right disposition, move towards the winning figure on the scale. Ideally and undamaged, you can lose 5 kg in a month. Therefore, you shouldn't try to get significant results right away and plague yourself with exhaustive low-calorie diets.
How to lose 5 kg in a month without harming your health
Trying to reach the ideal weight, people looking to lose weight are ready to make a lot of sacrifices: exercise every day, diet heavy and low-calorie, severely limit their diet. But this approach to losing weight can not only cause serious damage to the body, it also prevents a person from feeling happy. Popular mono-diets that can immediately relieve the body at 2-3 kg per week heavily deplete the body, muscle mass is lost along with body fat.
Losing weight without harming your health means losing weight slowly (in a month - no more than 7 kilos). Although the desired result is achieved for longer, the weight loss lasts longer, unlike most rigid diets, after which there is almost always the risk of immediately regaining the hated pounds. A generalized list of measures needed to lose weight by 5 kg per month:
- Adjust nutrition.
- Create a light diet program.
- Choose various physical exercises to lose weight effectively.
- Make a firm decision to lose a few pounds in a month and stick to it.
Weight loss exercises at home
The main help for a person to lose weight is physical exercise, as they help to strengthen the body, make it more lasting and also prevent the appearance of sagging skin after losing a kilo. When exercising, it becomes more real to lose 5 kg in an entire month, but you must remember that you have to do it the right way - only then will you be able to achieve maximum weight loss. How to lose weight in a month with exercise:
- correct squat. . . 30-40 times without weights, 15 times 3 sets with weights. How to do it: Position feet shoulder-width apart, knees facing forward, arms down and posture straight. As you inhale, you need to sit up slowly, stretching your arms forward until your hips and floor form parallel lines. Knees do not extend beyond the edge of the foot, the back should be flat. The feet are pressed against the floor all the time. As you exhale, get up. The squat not only helps you lose weight, it also beautifully pumps your gluteal muscles.
- hula hoop rotation. . . This exercise will help you slim down around the waist in a month, in addition to toning your back and press muscles. Spin for at least 5-10 minutes.
- Jump rope. . . Active training will help the body lose excess weight faster, promote cardiac training, and improve the functioning of the cardiovascular system. It is advisable to jump for at least 6 to 8 minutes, however, with poor physical preparation, it is better to divide this time into approximations or divide it in half, gradually increasing the number of jumps.
- swing your legs. . . Lying on your right side, place your right hand under your head, place your left hand in front of your chest. Raise your leg slowly and then lower it. Do the exercise for the first 20 swings at a time, gradually increasing the load so the pain doesn't start. Then lie down on the other side and repeat the same.
You need to start a workout to lose weight after a little warm-up: bends, neck rotations, hips, so you don't damage your muscles. Do simple exercises to lose weight well in a month, better every other day. Training will become really effective if you do it continuously - without a clear program, there will be no significant weight loss. Schedule your activities for the week.
How to eat to lose weight without special diets
Special diets allow you to lose weight at a high rate, but not all people have the opportunity to weigh portions every day, calculate the amount of fat, carbohydrates, protein, strictly adhere to the prescribed mealtime. To lose 5 kg in a month, this is not necessary, although you still need to make a small dietary adjustment. Several recommendations that will help you lose weight without dieting for a few kilograms in a month:
- Have a snack. Most diets exclude snacks, but suddenly overcoming hunger can significantly impair mood, making attempts to lose weight torture. Snacks are really necessary: it improves metabolism, which ultimately contributes to weight loss, but for that you need to choose the right foods: apples, cereal bars.
- Make a list of meals for a week, or better, for a month. To avoid consuming extra calories and gaining weight, know exactly what you're going to prepare for each meal, plan ahead, and buy food. Decide the meal time. Try to stick to your schedule, but don't overdo it - there's always the option of swapping one meal for another or skipping meals.
- Don't be afraid to eat what you want or find the perfect substitute. If you like sweets, consume it before 12 noon. Think about how to replace your favorite unhealthy foods with people you love and help you lose weight.
Proper Nutrition Rules
Proper nutrition is the foundation of good long-term health. It must be observed not only by those who want to lose weight, but also by all people. This diet contains all the vitamins needed to support human health, give you energy and give you strength. If you eat well all the time, and not just during the weight loss month, the chance of gaining the lost weight tends to zero. Nutritional rules that must be followed throughout the month to lose 5 kg:
- Drink lots of water. You need to consume at least 2 liters of purified liquid a day. It's best to drink half an hour before meals and half an hour afterward.
- Eat regularly. Speeds up metabolism, improves digestion, which contributes to weight loss.
- Eat a variety of foods to restore vitamin balance.
- Include lots of unprocessed fruits and vegetables in your diet to lose weight.
- Give up sweet, fatty, salty, smoked and starchy foods. Don't drink alcohol for at least a month, stop drinking soda. Try steaming or oven cooking all meals without adding too much oil.
- Reduce the amount of food in a meal. It's better to eat more often, but in small portions. For a month, try to get used to this regimen, and it won't be difficult to lose weight.
- Eat slowly to help you lose weight more effectively in a month. A trick to increase food consumption time: eat with a teaspoon or chopsticks.
By following these simple rules, you will notice positive changes within the first two weeks. There will be a feeling of lightness in the body, the work of the digestive tract will improve and your mood will improve. Proper nutrition will help you lose weight without harmful effects on the body, and you can easily lose 5 kg in a month. The habit of eating well will remain for a long time, which will allow you not to gain weight in the future.
Sample menu for a week
The dishes selected for the week's menu must contain the necessary amount of proteins, fats and carbohydrates for the proper functioning of all body systems. Below is an example of sample meals for a week. For a month to lose weight, you need to follow the rules of a healthy diet. How to eat in the first week of the day to lose 5 kg for sure:
- For the breakfastthe following combinations are ideal: a glass of kefir, 30 gr. flakes, half a banana or 60 g of bran muesli with a glass of milk. It should be light but satisfying to fill you with energy all day long. After that, you can eat some candy.
- Lunchusually comes a few hours after the first. Light foods are suitable for him, such as apples, dried fruits, berries, some buckwheat, which has a lot of healthy fiber. To lose weight, it's good to drink grapefruit juice for your second breakfast. You should only eat one food during the second meal of the month.
- Dinner. . . For lunch it is useful to eat a cup and a half of fresh salad, cut a few slices of whole grain bread or bran, a little cooked meat. It is allowed to season the salad with skim mayonnaise, olive oil, but it is best to just sprinkle it lightly with lemon: this will allow you to lose weight faster.
- Afternoon snack. . . Like lunch, it should be light. Suitable for him: applesauce, puree, orange, 3 cups of popcorn, some medium plums, a baked apple with honey. In general, these two meals should be perceived more as snacks needed to satisfy hunger.
- Dinner. . . All kinds of salads, boiled or steamed fish, boiled rice, boiled vegetables, buckwheat, cottage cheese, chicken are ideal for him. Unlike lunch, during the month, dinner portions should be moderated so as not to overload the body a few hours before bedtime.
- before going to bed at night. . . If you haven't been able to eat enough, about an hour before bed, you can drink a glass of low-fat yogurt or a glass of kefir, eat a green apple, a baked apple, an oatmeal cookie, a small amount of dried fruit. same type.
Train yourself to count calories. The approximate number of kcal consumed per day should not exceed 1600 - this will help you lose weight moderately. This average physical activity diet will help you lose 5 kg in a month without serious diets. It is important that carbohydrates prevail in the diet, secondly - the protein products at least must be the fats.
