Many people are already overweight, and a few pounds gained during the holidays can significantly spoil such a mood and deprive them of self-confidence. But this problem can be solved, the main thing is to take the weight loss process seriously and move towards the figure who wins the scales with the right mood. Ideally, you can lose 5 kg a month without harm. Therefore, you should not try to achieve significant results immediately and do not torment yourself with tiring low-calorie diets.
How to lose 5 kg a month without harm to health
People who are trying to lose the ideal weight, those who want to lose weight, are ready to make a lot of sacrifices: exercise every day, sit on heavy, low-calorie diets, strictly limit your diet. However, this approach to weight loss can not only cause serious harm to the body, but also prevent a person from feeling happy. Popular mono-diets, which can immediately release the body from 2-3 kilograms per week, strongly deplete the body, losing muscle mass along with body fat.
Losing weight without harming your health means losing weight slowly (no more than 7 kilograms a month). Even if the desired result is achieved for a longer period of time, losing weight is a long time, and unlike the most serious diets, there is a risk of regaining the hated pounds immediately. General list of measures needed to lose 5 kg per month:
- Adjust your diet.
- Create a light diet program.
- Choose a few physical exercises to lose weight.
- Make a firm decision to lose a few pounds in a month and follow it.
Weight loss exercises at home
The main helper of a person in weight loss is physical exercise, because it helps to strengthen the body, make it more stable and prevents sagging skin after losing a kilogram. When exercising, it is more realistic to lose 5 kg in a month, but you need to remember that you need to do it right - only then you can achieve maximum weight loss. How to lose weight in a month with exercise:
- Proper bends. . . 3 sets of 30-40 times weightless, 15 times with weights. How to do it: Keep your feet shoulder-width apart, your knees forward, your arms down, and your posture straight. As you breathe in, you should sit slowly, pushing your arms out and stretching until your floor forms parallel lines. The knees do not protrude beyond the boundaries of the foot, the back should be straight. The feet are always buried in the ground. Get up when you breathe. Squats not only help you lose weight, but also pump your gluteal muscles beautifully.
- Rotation of the hula hoop. . . This exercise will help you lose weight in the waist for a month, tone the back and press muscles. Turn for at least 5-10 minutes.
- Jump rope. . . An active type of exercise will help the body get rid of excess weight faster, develop cardio exercises and improve the functioning of the cardiovascular system. It is recommended to jump for at least 6-8 minutes, but in case of poor physical condition, it is better to divide this time into approaches or halve the number of jumps gradually.
- Shake your legs. . . Lie on your right side, place your right hand under your head, place your left hand in front of your chest. Slowly raise your foot, then lower it. Do the exercises on the first 20 swings at a time, gradually increasing the load to prevent the onset of pain. Then lie down on the other side and repeat the same thing.
After warming up a bit, you should start an exercise to lose weight: bends, neck rotations, hips to avoid muscle damage. For a month, do simple exercises every day to lose weight better. If you do this regularly, training will be really effective - without a clear program you will not have a strong weight loss. Plan 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 take daily portions, calculate the amount of fats, carbohydrates, proteins, strictly adhere to the established meal schedule. It is not necessary to lose 5 kg in a month, although you still need to make a small dietary adjustment. Here are some tips to help you lose weight without dieting a few pounds a month:
- Have a snack. Most diets exclude snacks, but a sudden hunger strike can significantly damage the mood, and attempts to lose weight become a torture. Snacks are even necessary: they improve metabolism and ultimately help to lose weight, but for this you need to choose the right foods: apples, cereals.
- Make a list of weekly or monthly meals. Know exactly what to prepare for each meal, plan ahead and buy groceries to avoid consuming extra calories and gaining weight. Decide on a meal time. Try to stick to your schedule, but do not overdo it - there is always the opportunity to change one dish to another or throw dishes.
- Don't be afraid to eat what you want or find the perfect substitute. If you have a sweet tooth, eat before 12 noon. Think about how you can replace the unhealthy foods you love with your loved ones and how they can help you lose weight.
Proper nutrition rules
Proper nutrition is the foundation of good and long-term health. This should be observed not only by those who want to lose weight, but by all people. Such a diet contains all the necessary vitamins that support human health, give it energy and strength. If you eat right all the time, not just in the month of weight loss, the chances of losing weight are zero. Nutrition rules to be followed throughout the month to lose 5 kg:
- Drink plenty of water. You should consume at least 2 liters of purified fluid per day. It is better to drink half an hour before and half an hour after a meal.
- Eat regularly. Accelerates metabolism, improves digestion, which helps to lose weight.
- Eat a variety of foods to increase vitamin balance.
- Include a lot of raw fruits and vegetables in your diet to lose weight.
- Avoid sweet, fatty, salty, smoked, starchy foods. Do not drink alcohol for at least a month, avoid fizzy drinks. Try to cook all the dishes in the steamer or oven without adding too much food.
- Reduce the amount of food in one meal. It is better to eat more often, but in small portions. Try to get used to such a regime for a month and lose weight will not be difficult.
- Eat slowly to help you lose weight more effectively over the course of a month. A trick to increase cooking time: Eat with a teaspoon or Chinese sticks.
By following these simple rules, you will see positive changes in the first two weeks. There will be a feeling of lightness in the body, the work of the digestive system will improve and your mood will improve. Proper nutrition will help you lose weight without harming the body, and you can easily lose 5 kg in a month. Proper eating habits will stay with you for a long time, which will prevent you from gaining weight in the future.
Sample menu a week
The foods selected for the menu for the week should contain the amount of protein, fat and carbohydrates necessary for the proper functioning of all body systems. Below is an example of a weekly meal. To lose weight, you need to follow a healthy diet for a month. How to eat the first week of the day to lose 5 kg:
- For breakfastThe following combinations are ideal: a glass of kefir, 30 gr. 60 g wholemeal muesli with flakes, half a banana or a glass of milk. It should be light but satisfying to fill you with energy for the whole day. After that, a little sweet is allowed to eat.
- Lunchusually comes a few hours after the first. Light foods like apples, dried fruits, berries, and a little buckwheat with a lot of healthy fiber are suitable for it. It is good to drink grapefruit juice at your second breakfast to lose weight. You should only eat one meal during the second meal of the month.
- Supper. . . It is useful to eat a half cup of fresh salad for dinner, cut a few slices of cereal or bran bread, a little boiled meat. It is allowed to decorate the salad with low-fat mayonnaise, olive oil, but it is better to sprinkle lightly with lemon: it will allow you to lose weight faster.
- Afternoon snack. . . Like dinner, it should be light. Suitable for him: apples, mashed potatoes, oranges, 3 cups popcorn, a few medium-sized dried apricots, baked apples with honey. In general, these two meals should be taken more as snacks needed to satisfy hunger.
- Supper. . . Any salad, boiled or steamed fish, boiled rice, boiled vegetables, buckwheat, cottage cheese, chicken will be ideal for him. Unlike lunch, portions of dinner during the month should be gentle so as not to squeeze the body for several hours before bedtime.
- Before going to bed at night. . . If you have not had enough dinner, about an hour before bed, drink a glass of low-fat yogurt or a glass of kefir, green apples, baked apples, an oatmeal, a small amount of dried fruit of the same type.
Teach yourself to count calories. The approximate amount of calories 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 a month without strict diets. It is important that carbohydrates predominate in the diet, in the second place - protein products, the least fat.
