Many people face the problem of being overweight, and even a few pounds gained during the holidays can significantly damage their mood and lose their self -confidence. However, this problem can be solved, the main thing is to seriously approach the process of losing weight and, with the right mood, move towards the winning figure in the scale. Ideally and without danger, you can lose 5 kg in a month. Therefore, you should not immediately get significant results and bother yourself with a low -calorie diet.
How to lose weight by 5 kg in a month without endangering health
Striving to achieve the ideal weight, people who want to lose weight are willing to make many sacrifices: exercise every day, sit on a heavy, low -calorie diet, limit their diet seriously. But this approach to losing weight can not only cause severe harm to the body, but also prevent a person from feeling happy. The popular mono diet that can relieve the body immediately from 2-3 kilograms a week greatly drains the body, muscle mass is lost along with body fat.
Losing weight without endangering health means losing weight slowly (in a month - no more than 7 kilograms). Although the desired result is achieved longer, weight loss comes out for a long time, unlike a strict diet, after which there is almost always a risk of gaining back the hated kilograms. General list of steps needed to lose weight by 5 kg per month:
- Adjust the diet.
- Create a light diet program.
- Choose some physical exercises to lose weight effectively.
- Make a firm decision to lose a few pounds in a month and follow through.
Slimming exercises at home
A person’s main helper during weight loss is physical exercise, as they help strengthen the body, make it more durable, and also prevent the appearance of sagging skin after losing one kilogram. While doing exercise, it becomes more real to lose 5 kg in a month, but you should remember that you need to do it right - only then will you be able to lose maximum weight. How to lose weight in a month with exercise:
- Proper squats. . . 30-40 times without weight, 15 times 3 sets with weight. Here's how: Place your feet shoulder -width apart with knees facing forward, arms down, and in a straight posture. As you inhale, you should slowly sit up, stretching your arms forward until your hips and floor form a parallel line. The knees do not exceed the limits of the feet, the back should be flat. Feet pressed to the floor all the time. As you exhale, get up. Squats not only help to lose weight, but also pump the gluteal muscles beautifully.
- Round the Hula loop. . . This exercise will help you lose weight at the waist in a month, as well as tighten the back muscles and press. Rotate for at least 5-10 minutes.
- Jump rope. . . This type of active exercise will help the body lose weight faster, launch cardiovascular training and improve the function of the cardiovascular system. It is recommended to jump at least 6-8 minutes, however, with poor physical fitness, it is better to divide this time into approaches or split in two, gradually increasing the number of jumps.
- Swing your legs. . . Lie on your right side, place your right hand under your head, place your left hand in front of your chest. Lift your legs slowly, then lower. Perform the exercises on the first 20 swings at a time, gradually increasing the load until the pain does not start. Then lie on the other side and repeat the same thing.
You need to start exercising to lose weight after a little warm -up: bends, rotations of the neck, hips, so as not to damage the muscles. Do moderate exercise to lose weight well in a month, preferably every day. Exercise will be very effective if you do it consistently - without a clear program, there will be no strong weight loss. Schedule your activities for a week.
How to eat to lose weight without a special diet
Special diets allow you to lose weight at a high rate, but not everyone has the opportunity to weigh portions every day, calculate the amount of fat, carbohydrates, proteins, adhere to a set meal schedule. To lose 5 kg in a month, this is not necessary, although you still need to make a little diet. Some suggestions that will help you lose weight without dieting for a few kilograms in a month:
- Eat snacks. A large number of diets do not include snacks, but suddenly overcoming hunger can significantly ruin the mood, making the effort to lose weight a torture. Snacks are also needed: it increases metabolism, which ultimately contributes to weight loss, but for this you need to choose the right foods: apples, cereal bars.
- Make a list of foods for a week, or better yet for a month. To avoid taking in extra calories and gaining weight, know exactly what you will prepare for each meal, plan ahead, and buy groceries. Set meal times. Try to stick to your schedule, but don’t overdo it - there’s always the option of swapping one dish for another or skipping meals.
- Don’t be afraid to eat what you want or find a suitable substitute. If you have a sweet tooth, use it before 12 noon. Think of ways to replace your favorite unhealthy foods with loved ones and useful for weight loss.
Proper dietary 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 everyone. Such a diet contains all the vitamins needed to support human health, give him energy, and give him strength. If you eat all the time, and not just during the weight loss months, the chances of adding to the lost weight tend to be zero. Dietary rules that must be followed throughout the month to lose 5 kg:
- Drink a lot of water. You need to consume at least 2 liters of purified fluid daily. It is better to drink half an hour before meals and half an hour afterwards.
- Eat regularly. This speeds up metabolism, improves digestion, which contributes to weight loss.
- Eat a variety of foods to replenish vitamin balance.
- Include lots of unprocessed fruits and vegetables in your diet to lose weight.
- Avoid sweet, fatty, salty, smoky, starchy foods. Do not drink alcohol for at least a month, stop drinking carbonated beverages. Try steaming or oven all foods without adding too much oil.
- Reduce the amount of food in one serving. It is better to eat more often, but in small portions. For a month, try to get used to such a regime, and it will not be difficult to lose weight.
- Eat slowly to help lose weight more effectively in a month. How to increase your time eating food: Eat with a teaspoon or Chinese chopsticks.
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 tract will improve, and your mood will improve. Proper nutrition will help to lose weight without harmful effects on the body, and you can lose 5 kg easily in one month. The habit of eating right will stay with you for a long time, which allows you not to gain weight in the future.
Sample menu for the week
The dishes chosen for the menu for a week should contain the amount of protein, fat and carbohydrates needed for the proper functioning of all body systems. Here is a sample meal for a week. For a month to lose weight, you need to follow the rules of a healthy diet. How to eat the first week of a day to lose 5 kg for sure:
- For breakfastThe following combination is very suitable: a glass of kefir, 30 gr. flakes, half a banana or 60 g of muesli bran with a glass of milk. Definitely light but satisfying to fill you with energy throughout the day. After that, you are allowed to eat a little sweet.
- Lunchusually comes a few hours after the first. Snacks are ideal for him, such as apples, dried fruit, berries, a little buckwheat, which have a lot of healthy fiber. To lose weight, it’s a good idea to drink grapefruit juice during your second breakfast. You can only eat one meal during the second meal of the month.
- Dinner. . . For lunch, it is useful to eat one and a half cups of fresh salad, cut a few slices of whole wheat bread or bran, a little boiled meat. It is allowed to spice the salad with low -fat mayonnaise, olive oil, but it is better to just sprinkle it with lemon lightly: this will allow you to lose weight faster.
- Afternoon snacks. . . Like lunch, it must be light. Suitable for him: apple sauce, puree, orange, 3 cups of popcorn, some simple prunes, baked apples with honey. In general, these two foods should be considered as snacks needed to satisfy hunger.
- Dinner. . . All kinds of salads, boiled or steamed fish, boiled rice, boiled vegetables, buckwheat, cottage cheese, chicken will be suitable for him. Unlike lunch, for a month, the dinner portion must be moderate so as not to flood the body a few hours before bedtime.
- Before 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 oatmeal cake, a small amount of dried fruit of the same type.
Train yourself to count calories. The estimated amount of kcal consumed per day should not exceed 1600 - this will help you lose weight at a moderate rate. Such a diet with average physical activity will help you lose 5 kg in a month without a serious diet. It is important that carbohydrates occur in the diet, in the second place - protein products, the least fat.
