The most effective ways to lose 5 kg in a month

Many people are interested in the question of the possibility of safe and quick weight loss. Some people ask themselves the question of how to lose 5 kg in a month. This is not at all difficult, and even diet experts do not exclude such a speed as the normal course of the weight loss process, which will not harm health.

In order to get rid of extra five kilograms, you need to normalize your attitude towards food and engage in physical exercises, which you can do at home.

Counting calories

You need to eat fewer calories. Excess weight will go away if you eat fewer calories. Also, the diet should consist of healthy foods, and physical exercise should be added to the daily routine. One kilogram will be lost every week if the number of calories in food is reduced by a thousand. This result is achieved by combining increased physical activity and less high-calorie nutrition:

• Consuming a daily calorie intake of 1000-1200 and physical activity that involves as many muscles as possible. This sweat must consume a large volume of oxygen. For example, a person can go swimming or jogging. In a week it can take 1.5-2.5 kg.
• No matter how high your weight, you should not consume 1200 calories daily for more than one week.
• You need to start counting the calories of your entire diet. Everything is taken into account, including calories in dressings, sauces and drinks.

Additional recommendations

• During the diet, do not eat or limit yourself to meat products. Seafood, fish, or even chicken breast are good replacements for them.
• Do not eat food produced using manufacturing techniques. The number of useful properties in it is reduced to a minimum. This group includes instant cereals, sweet products and others.
• Eat as many fresh picked fruits or vegetables as possible.

By following these tips, you can easily lose those extra 5 kilograms and your figure will be even more beautiful and impressive! Don't forget about the need to change your diet and types of exercise. Create yourself and feel the taste of the right life!

Is it possible to lose five extra pounds in just thirty days?

Is it possible to lose 5 kg in a month if you eat right? You can lose excess weight not only by reducing the amount of food you consume, but also by eating right. Therefore, pay attention to your diet.

Foods that contain more nutrients will help keep you feeling full longer and thus discourage the desire to reach into the refrigerator more often.

Effective Diets

There are a large number of diets designed for a month. The main ones:

1. Sentinel. It involves strict adherence to the regime and moderate nutrition. This nutritional system is perceived as a healthy lifestyle.
2. Lazy. The bottom line is a hearty carbohydrate breakfast and a light protein dinner.
3. Atkins diet. It consists of several stages and involves changing your eating habits to healthier ones.
4. Mediterranean. This type of nutrition can become the main one, as it allows you to replenish vitamins and nutrients.

Before starting a diet, you should consult a specialist. Any restriction in food has its contraindications and possible consequences.

How to lose 5 kg in a month? A properly chosen diet will help!

The diet should include more green vegetables, lean proteins and small amounts of fruit. This will help you lose 5 kg in a month. The menu must contain protein. You also need to exclude sugar, salty foods from your diet, because they delay the removal of water from the body, and almost all carbohydrates. Consumption of these products is possible, but in small quantities.

You need to record everything you eat to accurately calculate how many calories you consumed, and you also need to record all the calories you burn during exercise. You can keep a food journal for this. How to lose 5 kg in a month? Nutritionists can also give advice, but they use calorie counting in the same way.

Portion control is much easier if you cook your own meals. You can take food with you in a plastic container to work, this way you can maintain your figure and save on lunches. When eating out, you need to follow the same rules: order dishes with plenty of vegetables and protein, do not eat fried foods. You also need to count the calories of the food you eat.

In the diet, liquid should be in the form of water, black coffee, tea without sugar or sparkling water. Don't underestimate the calories contained in drinks. You can use skim milk, soy or almond milk. You should also exclude alcohol completely; at most you can drink a glass of wine.

Sample weekly diet menu

Among the large number of dietary options, you should choose the most comfortable and varied one. This will help avoid breakdowns.

Rules

A diet for losing 5 kg in a month does not involve eating tasteless food, but you should replace some ingredients to reduce calories. These recommendations will help you:

• You can dress the salad not with sour cream, but with yogurt;
• You should add foods rich in slow carbohydrates to your diet;
• a bar of dark chocolate can be eaten instead of cookies or cake;
• minimum fruit;
• To dose the cooking oil, it can be used as a spray.

Physical exercise

Proper nutrition is not enough to lose 5 kg in a month. Exercises that will help you get into the desired shape should be done every day. The duration of physical activity should be a couple of hours a day. Running burns 861-1286 calories. This is in one hour.

When swimming, calorie burning occurs more slowly – 423-632.

If you don’t like running, you can jump rope, burning calories is the same. Walking up the stairs will burn 657-981 calories over the course of an hour.

If you do not include exercise in your weight loss program and only eat proper nutrition, you will have to wait longer for results. Without exercise, you can lose 5 kg in 2 months.

Psychological moments

You definitely need to monitor the results. You need to measure your weight once a week. This procedure must take place at the same time. In this case, you need to step on the scales before breakfast and without shoes. You also don't need to track your weight fluctuations on a daily basis. It will be more difficult psychologically to achieve results.

How to lose 5 kg in a month? This is easier to achieve if there are like-minded people in the company. You can arrange something like a competition, for example, who can lose a set weight faster.

An additional motivation can be a swimsuit or jeans that are small in size, but that you really want to wear. These items of clothing can also be useful for seeing how much progress has been made. Clothes, like a mirror, will never deceive.

We support the result

If the result is achieved, then you can brag to your friends: “I’ve lost 5 kg in a month,” but that’s not the end. Of these five kilograms, part of the weight lost is simply excess fluid that has been removed from the body. You need to continue the same regimen as throughout the entire month for about two more weeks:

• Every day you need to consume no more than 1200-1400 calories, and also do not exclude physical activity.
• During these two weeks, you can find that your body is changing, and the kilograms are not falling, but they are not growing either. Thus, the body adapts to the fact that the excess fluid is gone, and the muscles become stronger.

After a month of proper nutrition and intense physical training, the body got used to the new regime. Once excess weight is lost, you cannot return to your usual rhythm of life. Therefore, you cannot pounce on all the food and eat without measure. But you don’t need to starve yourself either. Any food with excessive absorption is harmful.

How to lose 5 kg in a month if you don’t follow the regime? Unfortunately, you won't be able to do this. After all, nutrition should be regular and timely. You can't fast all day and then eat at night. The largest amount of calories should come at breakfast or lunch, and during dinner it is better not to overdo it with food.

Tips for consolidating the result

To continue losing weight, you need to not stop playing sports and keep the same diet that you had for the last month:

1. In addition to aerobic exercise, strength training is also needed. Because, in addition to burning fat, muscle mass must be built. Along with the weight, part of the latter goes away, which can affect metabolism for the worse.
2. Training must be comprehensive. You can add swimming and cycling to running. Six meals with a small amount of food can be replaced with three, but with an average amount of food.
3. To eat less during meals, you need to drink a glass of water before meals. The liquid will fill the stomach and you will feel full.
4. During the day you need to drink one or two liters of water. This will not only help keep your appetite under control, but will also have a beneficial effect on the skin, it will become more elastic.
5. Brushing your teeth after eating is necessary in order to avoid snacking and keep your gums in proper order. This advice is rather psychological, but it also helps.
6. During the day you need to be on the move all the time. If you need to go up to a certain floor, it is better to do it by stairs rather than by elevator.
7. Chew chewing gum during the day, but no more than 15 minutes after meals, otherwise you may get a stomach ulcer along with losing weight.
8. During the day you need to take 10,000 steps, more is possible, but not less.
9. Include a green salad in your lunch diet. There should be a large portion of salad and a small main course, which should consist of proteins.

The most effective exercises for losing weight at home

Food restrictions and exercise are a powerful blow to fat deposits, allowing you to correct your figure in a short time. 3-4 classes a week are enough to notice significant results within half a month - the waist, stomach, hips will begin to slowly tighten. Another advantage of the exercises is that as you continue exercising, the muscles become stronger and become more elastic and prominent.

It is recommended that you develop a weight loss plan not on your own, but with a trainer. Only a specialist will recommend exercises that affect specific problem areas. You should not refuse the help of a nutritionist, who will develop a diet combined with increased activity.

Squats

Exercise will help tighten your stomach, remove excess fat from your hips, and improve the shape of your legs. It is also recommended to do squats as a warm-up - such warming up will help the muscles prepare for stress and avoid injury.

Correct performance of squats:

1. Take the starting position - legs slightly apart (no wider than shoulders), chin thrust forward, tense abs.
2. Stretch your upper limbs forward or spread them to the sides (it is not recommended to hold your hips).
3. Lower yourself parallel to the floor. If you can sit down so that your buttocks reach your knees, do squats, lowering yourself lower each time.

Repeat squats at least 10 times. Do the exercise more and more intensely each time, but do not overuse it.

Do you know? Painful sensations that arise during squats are a signal to stop the exercise. In subsequent workouts, start again with short approaches, otherwise you may get injured.

Push ups

Another great exercise that targets all muscle groups is the push-up. Regular exercise will help you tighten your stomach, arms, and thighs. It is better to perform it on the floor - the surface should be quite hard.

Place your hands on the floor, the initial position of the body is an elongated line (the back and legs should be at the same level). Do push-ups - bend your elbows and take the starting position. After each movement, hold for a few seconds. Continue until pain appears in your hands.

Swing your legs to the side

Exercise for losing weight in your legs and improving the shape of your hips. Not bad for a tummy tuck - due to muscle tension, active fat burning occurs.

Carrying out the exercise:

1. Lie on your side, legs extended straight, tense.
2. Raise one of the limbs as high as possible.
3. Be sure to fix the position.
4. Do a few swings and roll over to the other side.
5. Repeat the movements, holding for 3-5 seconds each time.

Start with just 10-12 swings. Gradually increase to 25-30 - this is enough for one lesson.

Plank

One of the most effective exercises that allows you to tighten all problem areas of the body - legs, stomach, arms, hips. The main condition is correct execution.

Lie on your stomach, clench your hands into fists. Raise your torso, lean on your forelimbs bent at the elbows. Your arms should be extended forward, always parallel. Tighten all your muscles and fix the position. Remain motionless until discomfort or a feeling of heat appears. You can repeat after the break.

Burpee

Many people believe that burpees are an exercise that is too easy and has virtually no role in weight loss. You should not be mistaken and careless about the method recommended for active fat burning - as reviews indicate, with regular exercise you will be able to achieve excellent results.

Step-by-step exercise:

1. Take a position - legs slightly apart, torso tense.
2. Sit down with your hands on the floor.
3. Smoothly move your lower limbs back (plank position).
4. Return to the previous position by jumping, pulling your legs under your stomach.
5. Rise to your lower limbs by jumping high and clapping your hands above your head.

You should not perform the exercise for a long time - at first, just 1-2 minutes is enough. Over time, you can extend it to 5 minutes.

Scissors

Regular scissoring will help tighten the stomach, remove fat folds on the sides, and strengthen the hips. Another plus of the classes is that the mobility of all muscles improves, they become more prominent and elastic.

Step by step:

1. Lie on your back (on a hard surface, floor, mat).
2. Press your lower back tightly to the surface, extend your arms to your hips.
3. Bring your legs together, tense your muscles, and stretch your toes out.
4. Raise your lower limbs above the surface (angle approximately 30-40 degrees).
5. Imitate the movement of scissors, raising and lowering the lower limbs alternately.

Do this for at least a minute. Take a short break - 15-25 minutes, repeat the approach. Perform at least three repetitions of the exercise in one session.

Crunches

All muscle groups are involved, so the load is applied to all problem areas. The initial position is to lie down comfortably with your back on a hard surface, draw in your stomach as much as possible, and try to bring your shoulder blades together. Place your hands behind your head, lower limbs slightly apart.

Raise one lower limb (the part from the knee to the foot should be parallel to the floor). Raise the upper body to the knee, and the spine should be in the same position. Alternate legs, do not forget to fix each position - at least half a minute.