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 most important thing is to take the weight loss process seriously and move towards the winning shape of the scales in the right mood. Ideally, and without damage, you can lose 5 kg in one month. Therefore, do not immediately try to achieve significant results and torment yourself with exhausting, low-calorie diets.
How to lose 5 kg in a month without compromising health
To achieve the ideal weight, people who want to lose weight make a lot of sacrifices: exercise every day, sit on heavy, low-calorie diets, severely restrict their diet. But this approach to losing weight can not only cause serious damage to the body, but also prevent a person from being happy. Popular mono-diets, which immediately release the body from 2-3 kilograms per week, severely deplete the body, losing muscle mass along with body fat.
Weight loss without weight loss is slow weight loss (up to 7 kilograms in one month). Although the desired result is achieved over a longer period of time, weight loss comes out over a long period of time, unlike most strict diets, after which there is almost always a danger of regaining the hated pounds immediately. General list of measures required to lose 5 kg per month:
- Adjust your diet.
- Create an easy diet program.
- Choose more physical exercises for effective weight loss.
- Determine to lose a few pounds in a month and follow it.
Slimming exercises at home
A person’s main helper during weight loss is physical exercises because they help strengthen the body, make it more durable, and prevent sagging skin from appearing after losing a pound. When you do exercises, it becomes more realistic to lose 5 kg in a month, but you need to 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:
- Correct squatting. . . 30-40 times without weight, 15 times with 3 sets of weights. How to do it: Place your legs shoulder-width apart with your knees facing forward, your arms down and your posture straight. When inhaling, sit down slowly, arms outstretched until your hips and floor form parallel lines. The knees do not cross the border of the foot, the back should be flat. The legs are constantly pressed to the floor. When you exhale, get up. Squatting not only helps you lose weight, but also beautifully pumps your buttocks.
- Rotating a 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 exercise helps the body lose excess weight faster, promotes cardio training and improves cardiovascular function. It is advisable to jump for at least 6-8 minutes, however, in case of poor physical fitness, it is better to divide this time into approaches or halve it, gradually increasing the number of jumps.
- Touch your feet. . . Lying on your right, place your right hand under your head and place your left hand in front of your chest. Slowly raise your leg and then lower it. Perform the exercise first with 20 swings, gradually increasing the load so that the pain does not start. Then lie down on the other side and repeat the same.
You need to start a workout to lose weight after a little warm-up: bends, neck, hip rotations so as not to damage the muscles. Perform simple exercises in order to lose weight well in a month, better every other day. The workout will be really effective if you do it continuously - without a clear program you will not lose a lot of weight. Plan your weekly activities.
How to eat to lose weight without a special diet
Special diets allow for high-speed weight loss, but not all people have the opportunity to measure daily doses, calculate the amount of fats, carbohydrates, proteins, and strictly follow the prescribed diet. You don’t need to lose 5kg in a month, although you still need to make a small dietary change. Here are some suggestions to help you lose weight without losing a few pounds in a month:
- Have a snack. Most diets rule out snacking, but suddenly overcoming hunger can significantly spoil the mood, so weight loss attempts can become a torment. Snack is even necessary: it improves metabolism, which ultimately contributes to weight loss, but for this you need to choose the right foods: apples, cereals.
- Make a list of meals for a week or better for a month. To avoid consuming and gaining excess calories, you know exactly what you are preparing for each meal, plan ahead, and buy groceries. Decide on a meal time. Try to stick to a schedule, but don’t overdo it - there’s always the option to switch from one meal to another or skip a meal.
- Don’t be afraid to eat what you crave or find the perfect replacement. If you have a sweet mouth, eat it before 12 noon. Think about how you can replace your favorite unhealthy foods with your loved ones and it can be helpful for weight loss.
Proper nutrition rules
Proper nutrition is the foundation of good, long-term health. This must be observed 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 constantly eat right, and not just in the month of weight loss, your chances of losing weight are zero. Dietary rules to follow every month to lose 5 kg:
- Drink lots of water. You should consume at least 2 liters of purified fluid per day. It is better to drink half an hour before meals and half an hour after.
- Eat regularly. It speeds up metabolism, improves digestion, which contributes to weight loss.
- Eat a variety of foods to replenish your vitamin balance.
- To lose weight, include plenty of unprocessed fruits and vegetables in your diet.
- It gives up sweet, greasy, salty, smoked, starchy foods. Do not drink alcohol for at least a month, stop drinking carbonated drinks. Try steaming or frying any food without adding too much oil.
- Reduce the amount of meals in one meal. It is better to eat more often, but in small portions. Try to get used to such a system for a month and it will not be difficult to lose weight.
- Eat slowly so you can lose weight more effectively in a month. Trick to increase the duration of food consumption: Eat with a teaspoon or chopsticks.
If you follow these simple rules, you will notice positive changes in the first two weeks. You will have a light feeling in your body, your digestive system will work better and your mood will improve. Proper nutrition will help you lose weight without adversely affecting your body and you can easily lose 5 kg in a month. The habit of proper eating will stay with you for a long time, which will allow you to not gain weight in the future.
Sample menu for a week
The foods selected for the week’s menu should contain the necessary amounts of protein, fat and carbohydrates for the proper functioning of all body systems. Below is an example of weekly meal patterns. To lose weight, you need to follow the rules of a healthy diet for a month. How to eat in the first week of the day to make sure you lose 5 kg:
- For breakfastthe following combinations are ideal: a glass of kefir, 30 gr. flakes, half a banana or 60 g of bran muesli in a glass of milk. It should be light but satisfying to spend all day energizing. Afterwards, a little candy was allowed.
- Lunchit usually comes a few hours after the first. Light snacks are suitable for them, such as apples, dried fruits, berries, few buckwheat, which contain a lot of healthy fiber. To lose weight, it is worth drinking grapefruit juice during the second breakfast. Only one meal should be eaten in 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 wholemeal or bran bread, a little cooked meat. It is permissible to season the salad with low-fat mayonnaise, olive oil, but it is best to sprinkle only lightly with lemon: this allows for faster weight loss.
- Snack. . . It should be as light as lunch. Suitable for him: apple sauce, puree, orange, 3 cups of popcorn, some medium prunes, baked apples with honey. In general, these two meals should be understood as snacks needed to quench 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, the portion of dinner should be moderate so as not to overload the body a few hours before bedtime.
- In the evening before going to bed. . . If you failed to fill it with dinner, about a hour before bedtime you are allowed a glass of low-fat yogurt or a glass of kefir, a green apple, a baked apple, an oatmeal, a small amount of dried fruit of the same type.
Learn to count calories yourself. 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, in the second place - protein products, the least fat.