Many people face the problem of being overweight, and even a few pounds gained during the holidays can significantly spoil the mood and deprive them of self-confidence. However, this problem can be solved, the main thing is to seriously approach the process of losing weight and with a good mood to move forward to the winning figure on the scales. Conveniently and safely, you can lose 5kg in a month. Therefore, you should not try to achieve significant results right away and torment yourself with exhausting and low calorie diets.
How to lose 5 kg weight in a month without harming health
In trying to achieve an ideal weight, people seeking to lose weight are ready to make many sacrifices: exercise every day, follow heavy and low-calorie diets, seriously limit their diet. But this approach to weight loss can not only cause serious damage to the body, but also prevent a person from feeling happy. Popular mono-diets that can bring relief to the body immediately from 2-3 kilograms per week severely exhaust the body, muscle mass is lost along with body fat.
Losing weight without harming health means losing weight slowly (in a month - no more than 7 kilograms). Although the desired result is achieved for a longer time, weight loss lasts a long time, unlike most strict diets, after which there is almost always a risk of immediately regaining the hated pounds. A generalized list of measures necessary to lose weight by 5 kg per month:
- Adjust the nutrition.
- Create a light weight diet program.
- Choose several physical exercises to lose weight effectively.
- Make a firm decision to lose a few pounds in a month and stick with it.
Slimming exercises at home
Physical exercises are the main help of a person during weight loss, as it helps to strengthen the body, make it more durable, and also prevent the appearance of sagging skin after weight loss. one kilogram. When you exercise, it becomes more real to lose 5 kg in a whole month, but you have to remember that you have to do it correctly - only then can you achieve maximum weight loss. How to lose weight in a month with sport:
- Correct squats. . . 30-40 times without weight, 15 times 3 sets with weight. How to do it: Place your feet shoulder-width apart with your knees forward, your arms down and your posture straight. As you inhale, you should sit up slowly, stretching your arms forward until your hips and floor form parallel lines. The knees do not go beyond the edge of the foot, the back should be flat. The feet are pressed to the ground all the time. While exhaling, go up. Squats not only help you lose weight, but also pump your glute muscles beautifully.
- Hoop rotation. . . This exercise will help you lose waist weight in a month, as well as tone back and press muscles. Rotate for at least 5 to 10 minutes.
- Jumping rope. . . An active type of training will help the body to lose excess weight faster, promote cardiac training, and improve the functioning of the cardiovascular system. It is advisable to jump for at least 6-8 minutes, however, with poor physical condition it is better to divide this time into approaches or reduce it by 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. Slowly raise your leg, then lower it. Perform the exercise for the first 20 swings at a time, gradually increasing the load so that the pain does not start. Then lie down on the other side and repeat the same.
You have to start training to lose weight after a little warm-up: flexions, rotations of the neck, hips, so as not to damage the 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 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, protein, strictly adhere to the scheduleprescribed meal. To lose 5 kg in a month, this is not necessary, although you will still need to make a small dietary adjustment. Several recommendations that will help you lose weight without dieting a few pounds in a month:
- Have a snack. Most diets rule out snacking, but the sudden passing of hunger can dramatically spoil the mood, making weight loss attempts torture. Snacking is even necessary: it improves metabolism, which ultimately contributes to weight loss, but for this you have to choose the right foods: apples, cereal bars.
- Make a meal list for a week, or better yet, a month. To avoid consuming extra calories and gaining weight, know exactly what to prepare for each meal, plan ahead, and do your shopping. Decide on a meal time. Try to stick to your schedule, but don't overdo it - there's always the option of swapping out one meal for another or skipping meals.
- Don't be afraid to eat what you want or find the perfect substitute. If you have a sweet tooth, consume it before noon. Think about how to replace your favorite unhealthy foods with the ones you love and are helpful for weight loss.
The right rules of nutrition
Good nutrition is the foundation for good long-term health. It should be respected not only by those who want to lose weight, but also by all people. Such a diet contains all the necessary vitamins that support human health, provide it with energy and give it strength. If you eat well all the time, and not just during weight loss month, the chances of regaining the lost weight tend to be zero. Nutritional rules to follow all month to lose 5 kg:
- To drink a lot of water. You should consume at least 2 liters of purified fluid per day. It is best to drink half an hour before meals and half an hour after.
- Eat regularly. It speeds up metabolism, improves digestion, which helps in weight loss.
- Eat a variety of foods to replenish vitamin balance.
- 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 steaming or baking all meals without adding too much oil.
- Reduce the amount of food in a meal. It is better to eat more often, but in small portions. For a month, try to get used to such a diet, and it will not be difficult to lose weight.
- Eat slowly to help you lose weight more effectively in a month. A tip to increase the time you eat food: Eat with a teaspoon or Chinese chopsticks.
By following these simple rules, you will notice 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. Good 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 accompany you 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 weekly menu should contain the required amount of protein, fat 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 healthy eating. How to eat the first week of the day to lose 5 kg for sure:
- For 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 for the whole day. After that, you are allowed to eat some sweet.
- Breakfastusually happens a few hours after the first. Light foods are suitable for him, such as apples, dried fruits, berries, a little buckwheat, which contains a lot of healthy fiber. To lose weight, it is good to drink grapefruit juice with your second breakfast. You should only eat one food during your second meal of the month.
- Having 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 bread, a little boiled meat. It is allowed to season the salad with light mayonnaise, olive oil, but it is better to just sprinkle it lightly with lemon: this will allow you to lose weight faster.
- Afternoon tea. . . Like lunch, it should be light. Suitable for him: applesauce, mash, orange, 3 cups of popcorn, a few medium prunes, a baked apple with honey. In general, these two meals should be viewed more as necessary snacks to satisfy hunger.
- Having dinner. . . All kinds of salads, boiled or steamed fish, boiled rice, boiled vegetables, buckwheat, cottage cheese, chicken will be ideal for him. Unlike lunch, during the month dinner portions should be moderate so as not to overwhelm the body a few hours before bedtime.
- Before going to bed at night. . . If you did not manage to 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 cookie, a small amount of dried fruit of the same type.
Practice counting calories. The approximate number 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 serious diets. It is important that carbohydrates prevail in the diet, second - protein products, the less fat should be.
