Many people are facing the problem of being overweight, and even a few extra pounds on holiday can significantly worsen their mood and make them lose confidence in themselves. However, this problem can be solved, the main thing is to seriously approach the weight loss process and with the right mood, towards the winning number on the scale. Ideally and without harm, you can lose 5 kg in a month. Therefore, you should not try to achieve immediate significant results and torment yourself with a low-calorie diet.
How to lose weight 5 kg in a month without harm to health
Trying to achieve the ideal weight, those who want to lose weight are willing to sacrifice many things: exercise every day, diet heavily, low in calories, strictly restrict diet. But this way of losing weight can not only cause serious harm to the body, but also make the patient unhappy. The popular diet can give the body an immediate relief of 2-3 kg per week causing the body to be severely depleted, muscle mass is lost along with the amount of body fat.
Losing weight without harm to health means losing weight slowly (for a month - no more than 7 kg). Although the desired results are achieved longer, the weight loss takes place over a long period of time, unlike most strict diets, after which there is almost always the risk of re-gaining the obnoxious kilosright away. A general list of measures necessary to lose weight 5 kg per month:
- Nutritional adjustments.
- Create a light diet program.
- Choose some exercise for effective weight loss.
- Decide to lose a few pounds in a month and stick to it.
Fat loss exercises at home
The main help of a person in the process of weight loss are exercises, as they help to tone the body, make it more supple and also prevent the appearance of sagging skin after losing a kilogram. When performing exercises, it becomes more realistic to lose 5 kg for a whole month, but you need to remember that you need to do them correctly - only then will you be able to lose maximum weight. How to lose weight in a month with exercise:
- Squats are right. . . 30-40 reps without weights, 15 reps 3 sets with weights. How to do it: Place your feet shoulder-width apart, knees forward, arms down, and straight. As you inhale, you need to slowly sit down, straightening your arms forward until your hips and floor form parallel lines. The knees should not extend beyond the border of the feet, the back should be flat. Feet are pressed to the floor at all times. As you exhale, rise. Squats not only help you lose weight but also help you tone your glutes.
- Hula hoop wheel. . . This exercise will help you lose weight around the waist in a month, as well as tone your back and leopard muscles. Rotate for at least 5-10 minutes.
- Skipping. . . An active type of exercise will help the body lose excess weight faster, promote heart training and improve the functioning of the cardiovascular system. It is recommended to jump for at least 6-8 minutes, but with poor fitness it is advisable to divide this time into approaches or halve, gradually increasing the number of jumps.
- Swing your legs. . . Lie on your right side, place your right hand under your head, and place your left hand in front of your chest. Slowly raise your leg up, then lower it. Do the exercise at first about 20 times each, gradually increasing the load so that the soreness doesn't start. Then lie down on the other side and repeat the same.
You need to start your weight loss training session after a little warm-up: bend, rotate your neck, rotate your hips so as not to injure the muscles. Do simple exercises for good weight loss in a month, better daily or every other day. The exercise will become really effective if you do it consistently - without a clear program, there will be no drastic weight loss. Schedule your activities for the week.
How to eat to lose weight without a special diet
Special diets allow you to lose weight at a high speed, but not everyone has the opportunity to weigh and measure portions every day, calculate the amount of fat, carbohydrates, protein, strictly follow the regimenprescribed meals. To lose 5 kg in a month, this is not necessary, although you will still have to make a small dietary adjustment. Some recommendations that will help you lose weight without dieting to lose a few kilos in a month:
- Have a light meal. Most diets don't include snacking, but suddenly overcoming hunger can take a toll on your mood, making weight loss efforts torturous. Snacking is even necessary: it improves metabolism, which ultimately contributes to weight loss, but for this 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 groceries. Decide on meal times. Try to stick to your schedule, but don't overdo it - there's always the option of swapping meals for another or skipping meals.
- Don't be afraid to eat what you crave or find the perfect substitute. If you like sweets, eat before 12 noon. Think about how to replace your favorite unhealthy foods with loved ones and help you lose weight.
Rules of proper nutrition
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 everyone. Such a diet contains all the necessary vitamins that support human health, give energy and give him strength. If you eat right at all times and not just during the weight loss month, the chances of gaining the lost weight tend to be zero. Nutritional rules that must be followed for a whole month to lose 5 kg:
- Drink a lot of water. You need to consume at least 2 liters of pure liquid per day. It is better to drink half an hour before meals and half an hour after.
- Eat often. It speeds up metabolism, improves digestion, contributes to weight loss.
- Eat a variety of foods to get a balanced dose of vitamins.
- Include plenty of unprocessed fruits and vegetables in your diet for weight loss.
- Give up sweet, fatty, salty, smoked, starchy foods. Do not drink alcohol for at least a month, stop drinking carbonated drinks. Try to steam or bake all your meals without adding too much oil.
- Reduce the amount of food in one meal. It is better to eat more often, but in small portions. In a month, trying to get used to such a regimen, it will not be difficult to lose weight.
- Eat slowly to help you lose weight more effectively within a month. A little trick to increase food consumption time: Eat with a teaspoon or Chinese 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 improves, your mood also improves. Proper nutrition will help you lose weight without harming your body, and you can easily lose 5 kg in a month. The right eating habits will stay with you for a long time, keeping you from gaining weight in the future.
Sample menu for a week
The dishes selected for the menu of the week must contain the necessary amount of protein, fat and carbohydrates for all systems in the body to function properly. Below are examples of sample meals for a week. For a month to lose weight, you need to adhere to the rules of a healthy diet. How to eat for the first week to lose 5 kg:
- For breakfastThe following combinations are ideal: one glass of kefir, 30 gr. flakes, half a banana or 60 g of muesli bran with a glass of milk. It will be soothing yet satisfying to keep you energized for the day. After that, you are allowed to sweeten a little.
- Lunchusually a few hours after the first. Snacks suitable for babies such as apples, dried fruits, berries, a little buckwheat contain a lot of healthy fiber. To lose weight, you should drink grapefruit juice in the 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 or bran bread, a little boiled meat. It is permissible to season the salad with low-fat mayonnaise, olive oil, but it is best to sprinkle with a light lemon: this will help you lose weight faster.
- Afternoon snack. . . Like lunch, it should be light. Suitable for him: apple sauce, juice, oranges, 3 cups of popcorn, some medium prunes, a baked apple with honey. In general, these two meals should be considered essential snacks to satisfy hunger.
- Dinner. . . All kinds of salads, boiled or steamed fish, boiled rice, boiled vegetables, buckwheat, cheese, chicken will be ideal for him. Unlike lunch, during the month, the dinner portion should be moderate so as not to overwhelm the body a few hours before going to bed.
- Before going to bed at night. . . If you do not have enough dinner, about an hour before bedtime, you are allowed to drink a glass of low-fat yogurt or a glass of kefir, eat a green apple, a baked apple, an oat biscuit, a small amount. small dried fruit of the same type.
Train yourself to count calories. The estimated number of kcal consumed per day should not exceed 1600 - this will help you lose weight at a moderate rate. Such a diet with moderate physical activity will help you lose 5 kg in a month without serious dieting. It is important that carbohydrates dominate the diet, in second place - protein products, at least fat.
