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 weight loss process and, in the right mood, move towards the winning figure on the scale. Ideally and without damage, you can lose 5 kg in one month. Therefore, you shouldn't try to achieve significant results right away and pester yourself with exhausting low calorie diets.
How to lose 5 kg weight in one month without harm to health
Trying to achieve the ideal weight, people trying to lose weight are ready to make a lot of sacrifices: exercise every day, sit on heavy and low-calorie diets, seriously limit their diet. But this approach to weight loss can not only cause severe damage to the body, it also prevents a person from feeling happy. Popular mono diets that can immediately relieve the body from 2-3 kilograms per week strongly deplete the body, muscle mass is lost along with body fat.
Losing weight without harm to health means losing weight slowly (in a month - no more than 7 kilograms). Although the desired result is achieved longer, weight loss lasts a long time, unlike more rigid diets, after which there is almost always a risk of immediately regaining the hated kilograms. A general list of measures needed to lose weight by 5 kg per month:
- Regulate nutrition.
- Create a light diet plan.
- Choose different physical exercises to effectively lose weight.
- Make the firm decision to lose a few pounds in a month and stick with it.
Slimming exercises at home
The main help of a person during weight loss is physical exercises, because they help strengthen the body, make it more durable, and also prevent the appearance of sagging skin after losing a kilogram. When doing exercises, it becomes more real to lose 5 kg in a whole month, but it is necessary to remember that it is necessary to perform them correctly - only then will it be possible to achieve maximum weight loss. How to lose weight in a month with exercise:
- Correct squats. . . 30-40 times without weights, 15 times 3 sets with weights. How to do it: Place your feet shoulder-width apart with your knees facing forward, arms down and posture straight. As you inhale, you need to sit 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 must be flat. The feet are always pressed to the floor. As you exhale, stand up. Squats not only help you lose weight, they also pump your gluteal muscles beautifully.
- Rotation of the hula hoop. . . This exercise will help you lose weight at the waist in a month, as well as tone your back and press muscles. Rotate for at least 5-10 minutes.
- Skipping rope. . . An active type of training 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, however, with poor physical fitness, it is better to divide this time into approaches or halve it, gradually increasing the number of jumps.
- Swing your legs. . . Lie on your right side, put your right hand under your head, put your left hand in front of your chest. Raise your leg slowly, then lower it. Do the exercise for the first 20 swings at a time, gradually increasing the load so that the pain doesn't start. Then lie on the other side and repeat the same.
It is necessary to start a workout to lose weight after a little warm-up: push-ups, 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 truly effective if you do it on an ongoing basis - without a clear schedule, there will be no 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 weigh portions every day, calculate the amount of fats, carbohydrates, proteins, strictly adhere to the prescribed meal schedule. To lose 5 kg in a month, this is not necessary, although you will still have to make a small dietary adjustment. Several tips that will help you lose weight without a diet for a few kilograms in a month:
- Have a snack. Most diets exclude snacks, but suddenly overtaking hunger can significantly spoil the mood, making attempts to lose weight a torture. Snack 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 rather for a month. To avoid consuming extra calories and gaining weight, know exactly what you will prepare for each meal, plan ahead, and shop. Set your meal time. Try to stick to your schedule, but don't overdo it - there's always the option to swap one meal for another or skip meals.
- Don't be afraid to eat what you want or to find the perfect substitute. If you have a sweet tooth, consume it before 12 noon. Think about replacing your favorite unhealthy foods with loved ones and useful for weight loss.
Rules of proper nutrition
Proper nutrition is the foundation of good long-term health. It must be observed not only by those who wish to lose weight, but also by all people. Such a diet contains all the necessary vitamins that support human health, provide him with energy and give him strength. If you always eat right, and not just in the month of weight loss, the chance of gaining weight lost tends to zero. Nutritional rules to follow throughout the month to lose 5 kg:
- Drink a lot of water. It is necessary to consume at least 2 liters of purified liquid per day. It is best to drink half an hour before meals and half an hour after.
- Eat regularly. Speeds up metabolism, improves digestion, contributing to weight loss.
- Eat a variety of foods to replenish vitamin balance.
- Include plenty of unprocessed fruits and vegetables in your diet to lose weight.
- Give up sweet, fatty, salty, smoked and 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 regimen, and it will not be difficult to lose weight.
- Eat slowly to help you lose weight more effectively within a month. A trick to increase the time you consume food: eat with a teaspoon or with Chinese chopsticks.
By following these simple rules, you will notice positive changes in the first couple of 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 stay with 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 menu of the week should contain the necessary amount of proteins, fats and carbohydrates for the proper functioning of all systems of the body. Below is an example of sample meals for one week. For a month to lose weight, you need to follow the rules of a healthy diet. 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 can eat some dessert.
- The lunchusually comes a few hours after the first. Light foods are suitable for him, such as apples, nuts, berries, a little buckwheat, which has a lot of healthy fiber. To lose weight, it is good to drink grapefruit juice during your second breakfast. You should only eat one food during the second meal of the month.
- Dinner. . . At lunch it is useful to eat a glass and a half of fresh salad, cut a few slices of wholemeal bread or bran, a little boiled meat. It is allowed to dress the salad with low-fat mayonnaise, olive oil, but it is better to sprinkle it lightly with lemon - this will allow you to lose weight faster.
- Afternoon snack. . . Like lunch, it should be light. For him: applesauce, puree, orange, 3 cups of popcorn, a few medium plums, a baked apple with honey. In general, these two meals should be more perceived as necessary snacks to satisfy hunger.
- 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 overload the body a few hours before bedtime.
- Before going to bed in the evening. . . If you have not been able to make enough dinner, about an hour before bedtime, 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 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, secondly - protein products, the less fats should be.
