How can you lose weight by 5 kg per month without harm to health

A set of extra 5 kilograms becomes a serious problem, because the weight increases unnoticed. Forced rejection of a favorite thing, which has become small, leads to desperate attempts to lose the accumulated mass as quickly as possible.

A competent approach to getting rid of excess fat and perseverance help to achieve the goal in the shortest possible time. Let's talk about how you can lose weight by 5 kg per month.

Dietitian recommendations

Promises diets about speed weight loss attract many. But this method can adversely affect health, as a strict diet is associated with intensive elimination of fluid from the body.

The loss of trace elements affects the condition of the skin, hair, nails. In response to a strict restriction of nutrition, the body reorganizes to starvation mode, slowing down the metabolism. When the diet returns to normal, the body begins to intensively accumulate reserves in the form of fat depots.

Frequent occurrence after going through a strict diet is the subsequent even greater weight gain.

A reasonable approach to the dietary method of weight loss allows you to safely achieve the goal - to lose 5 kg in a month. The basic rule of maintaining a normal body weight is the energy consumption must be greater than its consumption. To do this, you need to adjust your eating habits. Basic nutritional guidelines:

1. Fatty foods, especially mayonnaise, are taboo during the weight loss process. But vegetable oil in a small amount is necessary.
2. From flour products, potatoes, it is desirable to give up. But porridge, as a source of slow carbohydrates, is good in the morning. You can have dinner with kefir, vegetables, seafood, cottage cheese.
3. The last time you can eat for 2-3 hours before bedtime.
4. The body should not starve to avoid falling blood glucose levels. To preserve muscles, its level must be constant, without sudden changes. After all, weight loss is associated with getting rid of excess fat, not muscle mass.
5. Therefore, the sweet does not need to be limited completely, you just need to find a replacement for harmful confectionery. If you want sweet, you need to eat fruits or berries, you can raisins or dried apricots.
6. Power should be fractional. This allows you to maintain the activity of the metabolism. In a state of hunger, all metabolic processes are reduced, the body goes into economy mode and saves reserves. Small portions of food, taken 5-6 times a day, will inhibit the production of the hormone that causes appetite.
7. It is necessary to drink plenty of plain water, at least 2 liters daily. This helps to maintain the activity of the metabolism and remove slags faster.
8. It is necessary to reduce the amount of carbohydrates consumed, but it is not recommended to go below the safe mark of 130 g of carbohydrates per day. The minimum amount of carbohydrates is 20 grams per day, according to the Atkins protein diet. A significant deficiency of carbohydrates disrupts mental activity, as well as the absorption of minerals.
9. Proteins give a lasting feeling of satiety, even with a reduced amount of calories - it's chicken breast, fish, eggs, lentils, cottage cheese.

How to motivate yourself to lose weight in 1 month at 5 kg

There should be a clear goal, which is desirable to write on paper and hang in a prominent place. You need to write it in a positive way. For example, "I easily lose 5 kg of excess weight per month." Under the goal are specific steps to achieve this goal, daily actions. This sheet should always be in sight.

On the refrigerator you can put photos of people with the desired body proportions. You can watch motivating videos, movies. It is also necessary to keep a diary of classes, recording the results of actions.

About counting calories

Losing 5 kg per month is an achievable goal. A loss of 0.5–1 kg of body weight per week is considered the optimal regimen.

Calorie counting is necessary because the products have different energy values. Daily calorie intake should not exceed 1600 units. The basic rule - the consumption of calories should prevail over their receipt.

Creating a calorie deficit. To get rid of 0.5 kg of excess weight, you need to reduce the caloric intake by 3500 units. You can spend them with exercise and review the diet.

It is necessary to reduce the size of servings, to replace products with a high level of calories in more useful. In a month you need to spend 38,500 kcal more. Consumption of calories per week will be 9625 kcal.

Here is the amount of excess calories that is regularly deposited in fat. Daily consumption should be 1375 kcal.

According to the rules of diet, the permissible daily calorie deficit for women is 500 kcal, for men - 750 kcal. With a significant body mass, the female deficit rate will be 1,100 units, and men's - 1,800 kcal.

To bring the calorie deficit to 1375 units, you need to use training. Approximate consumption for half an hour of jumping rope or swimming is about 444 kcal. Half an hour of boxing will burn 400 kcal, classes on the exercise bike -466 kcal.

How to lose weight by 5 kg per month: diet, detailed menu

Weight loss is accompanied by a feeling of hunger and loss of strength. Therefore, it is important to create a balanced menu, which, with a small number of calories, will provide the body with all the necessary substances. Weekly diet for weight loss:

1. Breakfast is designed to fill the body with energy for the day ahead. You can have a breakfast of 60 g of bran muesli and a glass of milk, or you can drink a glass of kefir, eat cereal - 30 g and half a banana.
2. The second breakfast is a snack. You should eat only one product: a little high in fiber, buckwheat, apples, berries, dried fruits. It is useful to drink slimming grapefruit juice.
3. Lunch is a menu of one and a half cups of salad, a few slices of whole-grain bread, a small amount of boiled meat. In the form of salad dressing, you can use olive oil or just sprinkle with lemon juice.
4. Lunch is an easy snack. It is allowed to choose one thing: a baked apple with honey, a few pieces of prunes, an orange, apple sauce, 3 cups of popcorn.
5. Dinner should be less satisfying than lunch. Well suited boiled fish or steamed, boiled rice, vegetables. You can eat buckwheat, chicken, cottage cheese, as well as a variety of salads.
6. If there is a strong feeling of hunger, then 2 hours before bedtime, it is allowed to drink a glass of kefir or low-fat yogurt. You can eat one apple, dried fruit, one oatmeal cookies.

Such a diet will speed up the process of getting rid of extra pounds per month without damage to health. Following the specified set of products, you can not count the calories. Diet should be supplemented with physical exertion.

Effective exercises

Cardio training is one of the best methods of burning fat stores. At the heart of - a high degree of intensity with a small load. Fat burning occurs due to aerobic glycolysis.

Glucose oxidation develops the work of the heart, blood vessels, and lungs. Activation of metabolism leads to the burning of subcutaneous fat. This saves the muscles.

The process of burning fat begins after half an hour of exercise. This is explained by the fact that in the first 30 minutes the body uses up the reserves of glycogen from food. After the depletion of these reserves, the body switches to fat, as a source of energy.

The simplest form of cardio training is jogging, as well as swimming, cycling, jumping rope, walking on skis, skating.

The most effective cardio will be the average intensity, at the level of 70-90% of the maximum heart rate (HR). To calculate your heart rate indicator you need to get the difference between 220 and your age.

As a result of subtraction, the maximum heart rate is obtained, beyond which it is impossible to go. To calculate the upper limit of the heart rate, you need to multiply it by 0.9. To calculate the lower limit, the maximum heart rate should be multiplied by 0.7. It will only be necessary to measure the pulse at first, then the accumulated sensation of the correct rhythm will come.

A week is recommended from 4 to 5 workouts for 40-50 minutes. The most appropriate time for cardio is morning or time after strength training.

These periods are characterized by low glycogen levels, so aerobic exercises will immediately begin to burn fat. A set of cardiovascular exercises consists of explosive high-speed movements with instantaneous effort and jolts.

They work on all muscle groups and burn fat from the whole body. Most of them are related to plyometric exercises. One of the main conditions for the effectiveness of cardio - exercises should be performed quickly, without respite.

After completing one set of exercises, they immediately go on to the next in order to maintain the heart rhythm.

Exercises

Warm up for 5 minutes. To avoid injury to the muscles, they should be heated. This can be walking on the spot, jumping, bending the body in different directions.

Pendulum. You need to jump left and right, increasing the amplitude. In this case, the body should be smooth, the stomach should be drawn in. Hands are located on the belt. 1 minute.

Lunges with a kick. Step right foot forward, with a knee bend at an angle of 90 degrees. The left foot rests on a sock. Then a return is made back and a max-strike with the left foot is made in the direction forward.

The duration of the exercise for each leg is 30 seconds. It is better to perform without support, the balance is maintained through the abdominal muscles, as well as divorced hands.

Jumping The body is straightened, the press is tense. From the standing position, you need to bend forward until the palms touch the floor. Now you should move your palms forward to a horizontal position of the body (plank posture). In this case, the feet rest on the socks. Next is a jump to the hands and straightening the body up. Motion perfectly pumps the press. 1 minute.

Jumping out You need to stand up straight, bring the shoulder blades together. From the position of a low squat, with hands touching the floor, you need to make a sharp jump upwards, with your arms and legs spread apart to the sides like a star.

After this, you should return to the previous position and repeat. To do without stopping for 1 minute. Pumps the hips, buttocks.

Twisting. Straight posture with flattened shoulder blades and a tucked up belly. Legs are placed shoulder-width apart, arms straight, overhead. One of the legs is lifted and pulled straight forward until a parallel with the floor is formed. It is necessary to bend the body at the waist to the leg, keeping the spine straight. The execution time for each leg is 30 seconds.

Lifestyle after weight loss

For the month of losing weight should have time to form a sense of proportion in the diet. It is necessary to continue to adhere to fractional nutrition. Refusal to bake, fast food, convenience foods - is a necessary condition for maintaining the results achieved.

Protein foods remain in first place in the diet. Do not give up breakfast, it should be dense. There are foods that will help get rid of excess calories. Eaten pineapple before and after meals contributes to better digestion of protein. Grapefruit burns fat well. Pepper improves metabolism.

It is necessary to continue training, a decrease in physical activity will nullify the results achieved, you will have to start all over again. Normalization of the sleep mode contributes to the preservation of the proper functioning of the body, cleansing and restoration of functions.

Sleep duration should be 7-8 hours per day. Combating stress is important in maintaining a healthy weight.

Reviews last stage of losing weight for the month

The decision to get rid of 5 kg of excess body weight per month requires prior consultation with a specialist. Proper selection of diet and exercise regimen will help avoid health problems.

If there is a malaise during the loss, you must stop the process and consult a doctor. Need to find out the reason for weight gain. If the fullness is associated with internal diseases of the organs, it is necessary to begin treatment.

A lot of useful information about effective weight loss is in the next video.

Watch the video: No Diet No Exercise weight loss. Detox once a week to lose 5-6 kgs in a month. My friend lost 5 kg (May 2024).