Many people face the problem of being overweight, and even a few pounds gained during the holidays can significantly spoil their mood and deprive them of self-confidence. However, this problem can be solved, the main thing is to seriously approach the process of weight loss and with the right mood to move towards the winning figure on the scales. Ideally and without harm, you can lose 5 kg in a month. Therefore, you should not try to achieve significant results right away and bother with an exhausting low-calorie diet.
How to lose 5 kg in a month without harm to health
Trying to achieve an ideal weight, people who want to lose weight are willing to make many sacrifices: exercise daily, sit on heavy, low-calorie diets, severely 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 immediately rid the body of 2-3 pounds a week severely deplete the body, muscle mass is lost along with body fat.
Losing weight without harm to health means slow weight loss (in a month - no more than 7 pounds). Although the desired result is achieved for a longer time, weight loss comes over a longer period of time, unlike most strict diets, after which there is almost always a risk of instant regaining the hated pounds. General list of necessary weight loss measures for 5 kg per month:
- Adjust your diet.
- Make a light diet program.
- Choose a few physical exercises for effective weight loss.
- 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 during weight loss are physical exercises, because they help strengthen the body, make it more endurable, and also prevent the appearance of sagging skin after losing weight. While doing the exercises, it becomes more realistic to lose 5 kg in a whole month, but you have to keep in mind that you have to do them correctly - only then will you be able to achieve maximum weight loss. How to lose weight in one month with exercise:
- Accurate 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 forward, arms down and keeping you straight. As you inhale, you must sit slowly, stretching your arms forward until your hips and floor form parallel lines. The knees do not cross the border of the feet, the back should be straight. The feet are pressed to the floor all the time. As you exhale, stand up. Squats not only help you lose weight, but also nicely pump up your gluteal muscles.
- Hula Hoop rotation. . . 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.
- Jump rope. . . An active type of training will help the body lose excess weight faster, promote heart function and improve the functioning of the cardiovascular system. It is recommended to jump for at least 6-8 minutes, however, with poor physical condition, it is better to divide this time into approaches or halve it, 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 in the first 20 strokes at once, gradually increasing the load so that the pain does not start. Then lie on the other side and repeat the same.
You need to start the exercise to lose weight after a little warm-up: bandages, neck rotations, hips so as not to damage the muscles. Do simple exercises to lose weight well in a month, better every or every other day. Training will become really effective if you do it continuously - without a clear program there will be no strong 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 quickly, but not all people have the ability to weigh meals every day, calculate the amount of fat, carbohydrates, protein, strictly adhere to the prescribed meal schedule. To lose 5 lbs in one month is not necessary, although you will still need to make a small dietary adjustment. Here are some tips to help you lose a few pounds a month without dieting:
- Have something for lunch. Most diets exclude snacking, but sudden excessive hunger can significantly spoil the mood, so attempts to lose weight become torture. Snacking 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 in a week, or better in a month. To avoid extra calories and gain weight, know exactly what you will prepare for each meal, plan it in advance and buy groceries. Decide during the meal. Try to stick to your schedule, but don’t overdo it - there’s always the option of swapping one meal for another or skipping meals.
- Don’t be afraid to eat what you crave or find the perfect replacement. If you have a sweet tooth, consume it before 12 hours. Consider replacing your favorite unhealthy foods with loved ones and useful ones to lose weight.
Rules of proper nutrition
Proper nutrition is the foundation of long-term health. This must be noticed 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, supply it with energy and give it strength. If you eat right all the time, and not just in the month of losing weight, the chance of gaining lost weight weighs zero. Dietary rules that you must follow for a whole month to lose 5 kg:
- Drink plenty of water. You must 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.
- Include lots of unprocessed fruits and vegetables in your diet to lose weight.
- Give up sweet, fatty, salty, smoked, starchy foods. Do not drink alcohol for at least a month, stop drinking fizzy drinks. Try to steam all meals or in the oven without adding too much oil.
- 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 it will not be difficult for you to lose weight.
- Eat slowly to lose weight more effectively within a month. Trick to increase food consumption time: Eat with a teaspoon or Chinese chopsticks.
By following these simple rules, you will notice positive changes in the first two weeks. Lightness will be felt in the body, the work of the digestive tract will improve, and the mood will improve. Proper nutrition will help you lose weight without harmful effects on the body, and you can easily lose 5 kg in one month. The habit of proper nutrition will stay with you for a long time, which will allow you not to gain weight in the future.
Sample menu in a week
Meals selected for the menu for the week should contain the necessary amount of protein, fat and carbohydrates for the proper functioning of all body systems. Below is an example of a meal sample for a week. To lose weight for a month, you need to follow the rules of a healthy diet. How to eat the first week of the day to safely 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 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 sweet.
- Lunchit usually comes a few hours after the first. Light foods suit him, like apples, dried fruits, berries, a little buckwheat that has a lot of healthy fiber. To lose weight, it is good to drink grapefruit juice during the second breakfast. During the second meal of the month, you should eat only one food.
- Dinner. . . For lunch it is useful to eat one and a half cup of fresh salad, cut a few slices of whole grain bread or bran, a little cooked meat. It is allowed to season the salad with low-fat mayonnaise, olive oil, but it is best to just lightly sprinkle with lemon: this will allow you to lose weight faster.
- Afternoon snack. . . Like lunch, it should be light. Suitable for him: apple sauce, puree, orange, 3 cups popcorn, a few medium plums, baked apple with honey. In general, these two meals should be understood more as snacks needed to satisfy hunger.
- Dinner. . . All kinds of salads, boiled or boiled fish, boiled rice, boiled vegetables, buckwheat, cottage cheese, chicken will be ideal for him. Unlike lunch, during the month portions of dinner should be moderate so as not to overload the body a few hours before bedtime.
- Before going to bed at night. . . If you failed to saturate dinner, about an hour before bed, you can drink a glass of low-fat yogurt or a glass of kefir, eat a green apple, a baked apple, a cookie made of oatmeal, a small amount of dried fruit of the same kind.
Practice counting calories. The approximate number of kcal consumed per day should not exceed 1600 - this will help you lose weight moderately. Such a diet with average physical activity will help you lose 5 kg in one month without serious diets. It is important that carbohydrates predominate in the diet, in second place - protein products, the least should be fat.
