In our country, a large number of people suffer from overweight. To cope with the problem, you need an integrated approach and the right mental attitude. Losing 5 kg in one month is safe for your health. This makes it possible to preserve the result for a long time.
Recommendations from doctors and nutritionists
Many people dream of rapid weight loss, but this approach can negatively affect health - a strict diet is always associated with intensive excretion of fluid from the body, loss of trace elements. In response to a severe restriction, the body rebuilds, slowing down the metabolism.
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When a person leaves the diet, the body begins to accumulate fat reserves with even greater effort. Therefore, the likelihood of an increase in body weight is high. Nutritionists say: the main rule for gradual weight loss is that energy expenditure should be greater than its consumption. For this, food habits are adjusted.
Be sure to drink at least 1.5 liters per day. This will allow you to remove toxins and toxins from the body, prevent the excretion of trace elements and nutrients, and speed up metabolism.
Any fatty food is taboo during weight loss, but you can eat vegetable oil in small amounts. Flour products should be discarded. The emphasis should be on cereals, vegetables, seafood. They are a source of complex carbohydrates.
Nutritionists recommend reducing the number of carbohydrates consumed, but one should not go below 130 g. A significant decrease in their amount negatively affects the absorption of minerals.
Is it possible to lose weight without special diets?
A variety of diets are presented on the Internet. But not everyone has the opportunity to count the number of fats, carbohydrates, and proteins, to follow the meal schedule. You don't have to waste time on a diet, but you will have to adjust your diet. This requires:
- Snack. Eating light snacks using fruits, vegetables, or natural juices can improve your metabolism, which can help you lose weight.
- Make a menu for a week or a month. This will help avoid excess calories in the diet. A person knows exactly what he will cook, which allows him to purchase the necessary products in advance.
- Compromise. Those who cannot give up sweets should consume it before 12 noon. Try to find products that can painlessly replace your favorite dish.
You need to eat slowly, with thorough chewing. Some experts recommend using a teaspoon or Chinese chopsticks.
Be sure to motivate yourself. You need to set a clear goal that is written down on paper. It should be written in a positive way. Under it, you need to designate specific steps, daily actions. Such a leaf should always be in front of your eyes. In the refrigerator, you can place photos of people with ideal body proportions. Such activities will help you cope with laziness.
Calorie counting
This is the foundation of many diets. Calorie counting is necessary because all foods have different energy values. If you want to lose 5 kg per month, your daily calorie intake should be no more than 1600 units.
When counting calories, you do not injure your body by putting it on a rigid diet. The counting method assumes a sensible approach without stress and severe limitations. You can eat your favorite foods. The only thing you need to keep within the framework of the calorie corridor.
What foods should you use for your diet?
Protein is a staple of any diet. Studies have shown that it allows you to maintain a feeling of fullness for a longer time, consume less food, and speed up metabolic processes in the body.
You should only eat lean protein. It is found in seafood, eggs, lean pork, legumes, and low-fat dairy products.
Vegetables and fruits are ideal if you decide to lose those extra pounds at home. They contain a minimum amount of calories, a lot of fiber, vitamins. They perfectly fill the stomach, saturate the body. Each time, half of the food plate should be reserved for such foods. You can eat 1–2 servings per meal.
It's better to choose whole grains instead of processed ones. They contain more fiber, protein, and other nutrients. However, during heat treatment, most of the useful components disappear. Therefore, you need to keep your grain consumption to a minimum. Numerous studies have shown that low-carb, cereal-restricted diets are more effective.
What dishes can you eat while losing weight?
Breakfast can be varied. It is allowed to eat low-fat cottage cheese, an egg, some cheese, or oatmeal. Porridge can be seasoned with a small number of dried fruits. You can drink a glass of milk or green tea. Try not to add sugar to your drinks.
A few hours after breakfast comes the second meal. At this time, it is optimal to use apples, dried fruits, berries, or buckwheat. Additionally, you should drink a glass of grapefruit juice every day.
Lunch can consist of light vegetable soup or broth with chicken breast and herbs. You should definitely eat salads as they are a source of vitamins. Make them from cabbage, cucumbers, and other green vegetables. Use low-fat yogurt or a small amount of olive oil as a dressing.
For an afternoon snack, baked apples, a few medium prunes, and apple puree sauce are suitable. An afternoon snack should be taken as a must-have snack that allows you to properly satisfy your hunger.
Dinner options are varied. You can cook lean meat, boiled chicken fillet, baked vegetables, cheese. You can use mineral water or juice as a drink.
Delicious diet recipes
It will be easier to stay on the diet if you diversify the diet with interesting dishes. Try celery soup. It not only optimizes metabolic processes but also helps to cleanse the body of toxins. To prepare it, you will need celery, onions, cabbage, tomatoes, green bell peppers, salt, pepper. Wash and cut vegetables. Dip in 3 liters of water, boil for 10 minutes. Salt, add other seasonings if desired.
Oatmeal jelly can be prepared as a drink. To do this, you need to take oats, grind it. Pour into a large glass jar (3 liters), pour warm water. Add kefir, sour cream, a slice of bread, mix well. Close with a lid, put in a warm and dark place for souring for 2 days. Boil the strained liquid. The resulting jelly is eaten 20 minutes before meals.
You can make a "Sunny" salad. Grind the Chinese cabbage and pineapple. Add corn. In a separate bowl, mix together the garlic and yogurt. Add to salad. Pour lemon juice on top.
What else do you need to lose 5 kg per month?
We'll have to devote time to physical activity. Exercise should be daily, the duration should be no more than two hours a day. Good results can be obtained with cardio training. It is based on a high degree of intensity at a low load. Fat burning occurs through aerobic glycolysis.
The simplest type of such load is jogging, swimming, cycling, jumping with a rolling pin. In any case, physical activity should begin with a warm-up.
Following all the recommendations, you can lose those extra pounds. But to maintain the result, one must not forget about the sense of proportion in nutrition, continue to adhere to fractional nutrition. You should completely abandon fast food or convenience foods. Protein foods and meals with complex carbohydrates and fiber should remain in the first place.
Do not refuse breakfast, it should be hearty. A small piece of pineapple can be eaten before meals, it will lead to better protein absorption. Excellent fat and grapefruit burner. If you think that excess weight is associated with metabolic disorders, add sweet green peppers to your diet.
After finishing the diet, continue drinking. Water helps to remove toxins, salts from the body, improves the digestion of food.
Fasting should not be allowed. This causes a decrease in blood glucose levels. If you want to have beautiful muscles, your blood sugar should be stable, without sudden jumps.