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 take the weight loss process seriously and, in the right mood, move towards the winning figure. Ideally and without harm, you can lose 5 pounds in a month. Therefore, you should not try to get significant results right away and be tormented by exhausting low calorie diets.
How to lose weight by 5 kg in a month without harm to health
In trying to achieve the ideal weight, people who seek to lose weight are ready to make many sacrifices: to exercise daily, to sit on heavy low-calorie diets, to 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 relieve the body immediately from 2-3 kg per week severely 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 kg). Although the desired result is achieved more, weight loss occurs for a long time, in contrast to most strict diets, after which there is almost always the risk of immediately regaining the hated pounds. A comprehensive list of the necessary measures for weight loss by 5 kg per month:
- Adjust your diet.
- Create a light diet plan.
- Choose several physical exercises to lose weight effectively.
- Make a firm decision to lose a few pounds in a month and follow it.
Slimming exercises at home
The main helper 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 pound. When you exercise, it becomes more realistic to lose 5 pounds in a whole month, but you have to remember that you have to do them right - only then will you be able 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, your arms down and your posture straight. As you inhale, you should sit slowly, stretching your arms forward until your hips and floor form parallel lines. The knees should not exceed the limit of the foot, the back should be flat. The feet are constantly pressed to the floor. As you exhale, get up. Squats not only help you lose weight, but also pump up your gluteal muscles beautifully.
- Rotate hula hoop. . . This exercise will help you lose weight in the middle in a month, as well as stimulate the muscles of the back and press. Rotate for at least 5-10 minutes.
- Jumping rope. . . An active type of training will help the body lose extra pounds 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 condition, it is better to divide this time into approaches or reduce it by half, gradually increasing the number of jumps.
- Shake your legs. . . Lying on your right side, put your right hand under your head, place your left hand in front of your chest. Slowly raise your leg and then lower it. Perform the exercise in the first 20 swings at a time, gradually increasing the load so that the pain does not start. Then lie on the other side and repeat.
You need to start a workout to lose weight after a little warm up: bends, neck rotations, hips, so as not to damage the muscles. Do simple exercises to lose weight well in a month, better every other day. Workout will be really effective if you do it on a regular basis - without a clear schedule, there will be no strong weight loss. Schedule 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 ability to weigh portions every day, to calculate the amount of fat, carbohydrates, protein, to strictly adhere to the prescribed meal plan. To lose 5 pounds in a month, this is not necessary, although you will still need to make a small dietary adjustment. Here are some tips to help you lose weight without dieting for a few pounds in a month:
- Get a snack. Most diets rule out snacks, but a sudden onset of hunger can significantly impair mood, making weight loss efforts torturous. Snack is still 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 better for a month. To avoid consuming extra calories and gaining weight, you know exactly what to prepare for each meal, plan ahead and buy groceries. Decide on the time of the meal. Try to stick to your schedule, but do not overdo it - there is always the option to switch from one meal to another or skip meals.
- Do not be afraid to eat what you desire or find the perfect substitute. If you have a sweet tooth, eat it before 12 noon. Think about how to replace your favorite unhealthy foods with loved ones and useful to lose weight.
Rules of proper nutrition
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 all people. Such a diet contains all the necessary vitamins that support human health, give it energy and give it strength. If you eat consistently, and not just in the month of weight loss, the chances of gaining weight are slim to zero. Diet rules that must be followed throughout the month to lose 5 kg:
- Drink plenty of water. You should consume at least 2 liters of purified fluid a day. It is best to drink half an hour before meals and half an hour after.
- Eat regularly. Accelerates metabolism, improves digestion, which contributes to weight loss.
- Eat a variety of foods to replenish the balance of vitamins.
- Include lots of raw fruits and vegetables in your diet to lose weight.
- Avoid sweet, fatty, salty, smoked, starchy foods. Do not drink alcohol for at least a month, stop drinking carbonated beverages. Try to steam or oven 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 regime 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 eat: Eat with a teaspoon or Chinese sticks.
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. Proper nutrition will help you lose weight without harmful effects on the body and you can easily lose 5 pounds in a month. The habit of eating right 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 dishes selected for the menu for the week must contain the required amount of protein, fat and carbohydrates for the proper functioning of all body systems. Below is an example of a sample meal for a week. For a month to lose weight, you must follow the rules of a healthy diet. How to eat the first week of the day to definitely lose 5 pounds:
- For breakfastthe following combinations are ideal: a glass of kefir, 30 gr. flakes, half a banana or 60 grams 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 sweets.
- Lunchusually comes a few hours after the first. Light foods are suitable for him, such as apples, dried fruits, berries, some buckwheat, which has a lot of healthy fiber. To lose weight, it is good to drink grapefruit juice at your second breakfast. You should 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 wholemeal bread or bran, a little boiled meat. You can season the salad with low-fat mayonnaise, olive oil, but it is best to sprinkle it with lemon lightly: this will allow you to lose weight faster.
- Afternoon snack. . . Like lunch, it should be light. Suitable for him: apple, puree, orange, 3 cups of popcorn, some medium plums, a baked apple with honey. In general, these two meals should be considered more as snacks necessary to satisfy hunger.
- Dinner. . . All kinds of salad, boiled or boiled 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 eat enough, 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.
Educate yourself to count 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 pounds in a month without serious diets. It is important that carbohydrates predominate in the diet, in the second place - protein products, the least should be fats.
