How can you quickly lose weight by 5 kg per month

The content of the article

• How to lose weight per month by 5 kg without harm to health
• Weight Loss Exercises At Home
• How to eat to lose weight without special diets
• The rules of good nutrition
• Sample menu for the week
• Reviews of the results of weight loss for the month

Many people are faced with the problem of excess weight, and even a few kilograms gained during the holidays can significantly spoil the mood and deprive of self-confidence. However, this problem is solved, the main thing is to seriously approach the process of losing weight and, with the right mood, move to the winning figure on the scales. Ideally and without harm, you can lose 5 kg per month. Therefore, you should not try to get a significant result right away and torment yourself with exhausting diets with a small amount of calories.

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

Trying to achieve ideal weight, people seeking to lose weight are ready to make many sacrifices: exercise daily, sit on heavy low-calorie diets, and seriously limit their diet. But such an approach to weight loss can not only cause severe harm to the body, but also does not allow a person to feel happy. Popular mono-diets that can rid the body immediately of 2-3 kilograms per week greatly deplete the body, along with fatty deposits muscle mass.

Losing weight without harming your health means losing weight slowly (not more than 7 kilograms per month). Although the desired result is achieved longer, losing weight goes for a long time, unlike most strict diets, after which there is almost always a risk of immediately re-gaining hated kilograms. A generalized list of necessary activities in order to lose 5 kg per month:

• Adjust power.
• Make a diet program.
• Choose a few physical exercises to effectively lose weight.
• Make a firm decision to lose a few kilograms per month and follow it.

Weight Loss Exercises At Home

The main assistant to 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, losing weight over a whole month by 5 kg becomes more realistic, but you need to remember that you need to do them correctly – only then you can achieve maximum weight loss. How to lose weight in one month with exercise:

• Right squats. 30-40 times without weighting, 15 times 3 approaches with weighting. How to perform: put your feet shoulder width apart, knees pointing forward, arms down, posture level. On inspiration, you need to sit down slowly, stretching your arms forward, until the hips and floor form parallel lines. The knees do not extend beyond the border of the foot, the back should be flat. The feet are always pressed to the floor. As you exhale rise. Squats not only help to lose weight, but also beautifully pump gluteal muscles..

• Hula hoop rotation. This exercise will help to lose weight at the waist in a month, as well as tone the back muscles and the press. Rotate for at least 5-10 minutes.
• Rope jumping. An active type of training will help the body lose weight faster, contribute to heart training and improve the functioning of the cardiovascular system. It is advisable to jump for at least 6-8 minutes, but with poor physical fitness it is better to divide this time into approaches or halve it, gradually increasing the number of jumps.
• Kicks. Lying on the right side, remove the right hand under the head, put the left in front of the chest. Raise your foot slowly, then lower it. Perform the exercise first 20 strokes at a time, gradually increasing the load so that the strength does not begin. Then lie on the other side and repeat the same.

To begin training in order to lose weight, you need after a little warming up: bending, turning the neck, hips, so as not to damage the muscles. To do simple exercises in order to lose weight well in a month, it is better each or every other day. Training will become truly effective if you engage on an ongoing basis – without a clear program, there will be no strong weight loss. Schedule weekly workloads.

How to eat to lose weight without special diets

Special diets allow you to lose weight at a high speed, but not all people have the opportunity to weigh portions every day, calculate the amount of fats, carbohydrates, proteins, and strictly follow the prescribed meal schedule. To lose weight by 5 kg in one month, this is not necessary, although you still have to make a small adjustment to the diet. A few recommendations that will help you lose weight without diets in a month by several kilograms:

• Have a snack. Most diets exclude snacking, but suddenly overtaken hunger can significantly spoil the mood, making attempts to lose weight become torture. It’s even necessary to have a bite to eat: 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 dishes for a week, and preferably for a month. To avoid the consumption of excess calories and weight gain, know exactly what you cook for each meal, plan it in advance, buy food. Determine your meal time. Try to follow the schedule, but do not overdo it – there is always the opportunity to replace one dish with another or skip a meal.
• Do not be afraid to eat what you really want or find the perfect replacement. If you like sweets, eat it before 12 noon. Think about how close and useful it is to replace your favorite harmful foods in order to lose weight..

The rules of good 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, provide him with energy, give strength. If you eat right all the time, and not just in the month of losing weight, the chance to gain lost weight tends to zero. Nutrition rules that must be observed all month to lose 5 kg:

• Drink plenty of water. At least 2 liters of purified liquid should be consumed per day. It is better to drink half an hour before a meal and half an hour after.
• Eat regularly. This accelerates metabolism, improves digestion, which contributes to weight loss..
• Eat diverse to replenish vitamin balance.
• Include in your diet a lot of unprocessed vegetables, fruits to lose weight.
• Refuse sweet, fatty, salty, smoked, flour. Do not drink alcohol for at least one month, stop drinking carbonated drinks. Try to cook all dishes steamed or in the oven, without adding a lot of oil.
• Reduce the amount of food in one go. It is better to eat more often, but in small portions. For a month, try to get used to such a regime, and losing weight is not difficult.
• Eat slowly to lose weight more effectively over the course of a month. A trick to help increase your food intake time: eat with a teaspoon or Chinese chopsticks.
• Watch the video that clearly describes the rules of a healthy diet that you must follow in order to lose 5 kg per month:

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 gastrointestinal tract will work, 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 eating properly will remain with you for a long time, which will allow you not to gain weight in the future.

Sample menu for the week

Dishes selected for the menu for the week should contain the necessary amount of proteins, fats and carbohydrates for the proper functioning of all body systems. Below will be presented a variant of approximate meals for a week. Within a month, for weight loss, you need to follow the rules of a healthy diet. How to eat the first week of the day to precisely lose 5 kg:

• For breakfast The following combinations are ideal: a glass of kefir, 30 gr. cereal, half a banana or 60 g of bran cereal with a glass of milk. It should be light, but satisfying to fill with energy for the whole day. After it is allowed to eat some sweet.
• Lunch usually goes a few hours after the first. For it, light foods, such as apples, dried fruits, berries, a little buckwheat, in which there is a lot of healthy fiber, are suitable. To lose weight, it is good to drink grapefruit juice during lunch. Only one product should be consumed during the second meal for a month.

• Dinner. For lunch, it is useful to eat one and a half cups of fresh salad, cut several slices of whole grain or bran bread, a little boiled meat. Dressing salad is allowed with low-fat mayonnaise, olive oil, but it is best to just sprinkle with a little lemon: this will allow you to lose weight faster.
• High tea. Like lunch, it should be light. Suitable for him: apple sauce, mashed potatoes, orange, 3 cups of popcorn, several medium prunes, baked apple with honey. In general, these two meals should be more perceived as snacks needed to satisfy hunger.
• Dinner. Various salads, boiled or steamed fish, boiled rice, boiled vegetables, buckwheat, cottage cheese, chicken will be ideal for him. Unlike lunch, portions of dinner should be moderate during the month so as not to overload the body a few hours before bedtime.
• Before going to bed at night. If you can’t get enough of dinner, 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, one oatmeal cookie, a small amount of dried fruit of one kind.

Accustom yourself to count calories. The approximate amount of kcal consumed per day should not exceed the mark of 1600 – this will help to lose weight with moderate speed. Such a diet with moderate physical activity will help to lose 5 kg in one month without serious diets. It is important that carbohydrates prevail in the diet, protein products are in second place, least fat should be.

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Reviews of the results of weight loss for the month

Overweight people dream of losing weight. We should not forget that kilograms should go away slowly: this way the natural work of body systems will not be disturbed. Losing 5 kg per month, sooner or later you will achieve the perfect result without exhausting low-calorie diets, hard training and most importantly – without harm to health.

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Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.