Clearly articulating a goal and a time frame for achieving it is an excellent motivational tool. Having decided to lose 5 kg in a month, you are moving towards a certain result, realizing that the time to achieve it is decreasing every day. This is much better than the abstract “I will lose weight until I become slim,” which leaves room for tricks and concessions. Today we will talk about whether it is possible to get rid of five kilograms in a month, and what needs to be done for this.
photo from the site https://magia-stroinosti.ru/
Minus 5 kg per month: myth or reality?
Despite the attractiveness of this prospect, it is difficult to believe that this is possible. But there is nothing fantastic about this, the only question is the efforts that will have to be made. The degree of effort applied depends, first of all, on the initial weight of the person losing weight, because losing 5% of your body weight is much easier than burning 7.5%. This means that the more excess weight you have, the easier it comes off.
In any case, for such serious weight loss you will have to try and connect all the mechanisms aimed at burning fat, namely:
- Diet. The daily energy deficit consumed from food should be 900-1000 kcal. First of all, energy deficiency is formed by reducing rapidly digestible carbohydrates; the amount of fat should also be reduced. But it is better to preserve the protein component of the diet in full, since it is this that serves as the source for building muscle tissue. If the intake of proteins is reduced for such a long period, the body will be forced to burn muscle in parallel with fat, which is an extremely undesirable effect when losing weight.
- Sports activities. Only dietary nutrition is unable to provide the required rate of weight loss, because then the menu would have to be cut down to health-threatening proportions, unable to ensure the normal course of metabolic processes in the body. The psychological aspect should not be discounted. It is almost impossible to reduce the menu by 1000 kcal and feel comfortable at the same time. But having spent 500-600 kcal on physical exercise, it is much easier to supplement this with a small reduction in diet, which reduces the likelihood of giving up the goal without achieving it.
photo from the site https://www.longlife.su/
- Lifestyle changes. This will have a slight effect on the rate of weight loss, but will allow you to consolidate the result and maintain it for a long time. Changing eating, behavioral and household habits is not easy, but it is absolutely necessary to work on this, since these are the little things that make up a slim person. By accustoming yourself to the right lifestyle, you will no longer think about how to lose 5 kg in a month, but will be able to constantly maintain your ideal weight.
The theory is, of course, wonderful, but in practice, few people are willing to spend time on scrupulously calculating and recording calories, creating a menu and calculating how much they need to eat or walk for the desired effect. Below is a detailed plan, according to which you are guaranteed to lose the planned number of kilograms.
Complex for quick weight loss
To achieve maximum results when losing weight, it is necessary to take an integrated approach to this process. All modern nutritionists talk about this. So, the complex for effective weight loss includes:
- Nutrition that is suitable in terms of calories;
- Sports training;
- Maintaining proper drinking regime;
- Maintaining proper diet.
Each of these components is important.
Diet “-5 kg per month”
It is worth mentioning that all calculations were made for a girl weighing 70 kg and height 165 cm. If your weight is more than 85 kg, then the portions can be increased by 5%. Please note that the physical exercises listed below must be a mandatory addition. For convenience, here are options for breakfast, lunch, and dinner, which you can alternate or combine in any order based on your own desires or the products on hand.
Cooking breakfast for weight loss
For some reason, the easiest way for girls to refuse is breakfast. In the morning chores, it’s easy to distract yourself from thoughts about food, and the thought of saved calories warms the soul. This approach is fundamentally wrong, and it is necessary to have breakfast, otherwise weakness will result in physical inactivity and reluctance to move again.
photo from bigboysdivision.com
A mandatory component of the morning meal should be complex carbohydrates - cereals, legumes, as well as fruits and vegetables. Complex carbohydrates are broken down gradually and, once they enter the bloodstream, maintain sufficient glucose levels for about 3 hours, during which you will not want to eat. Choose your breakfast from the following options:
- 150 g oatmeal, boiled in water. Add 25 g of raisins and the same amount of any nuts to the oatmeal. Cut 6 large strawberries into porridge or eat them just like that - your choice. A cup of hot green or black tea will give you a boost of caffeine.
- Prepare an omelette from 2 egg whites with two tablespoons of milk, and serve it with 150 g of fresh vegetable salad. A portion of slow carbohydrates will be provided by 2 whole grain breads with a glass of 1% kefir.
- 150 g each of natural yogurt and buckwheat porridge without oil, complemented by 1 kiwi. Tea or coffee without milk and sugar - at your request.
- 200 gram portion of vegetable salad, 1 boiled egg, 2 pieces of toast made from day-old bread. This breakfast contains only 230 kcal, so it can be supplemented with a glass of orange juice.
- 150-200 g of quinoa porridge and fruit and berry smoothie are an excellent combination for a dietary start to the day. To prepare a smoothie, combine 1 banana, 1 peeled apple, 50 g seasonal berries and 50 ml water in a blender bowl. If you want the drink to be more refreshing, add a couple of mint leaves.
photo from the site https://4-trendy.com/
The calorie content of breakfast will be about 350 kcal, which is quite a bit. But at the same time, the serving size is quite decent, and you can start your day without thinking about food.
Season salads with lemon juice and olive oil. Buy oil in spray form, this will allow you to spray a very small amount onto the entire salad plate or frying pan.
Lunches and losing 5 kg in a month
The lunch break is a disaster for nutritionists. Although a person is ready to more or less control breakfast and dinner, it is much more difficult to satisfy the appetite that has run wild by lunch with healthy food in an office environment. If you have set such a high bar for yourself, you will have to pull yourself together. All the dishes offered are prepared simply, and do not require much work. Buy a plastic container for food, divided into several sectors, and prepare your lunch from home, making it up from the following components:
- 200 g of baked trout, slices of fresh vegetables (cucumber, pepper, carrots) 150 g, a sandwich of whole grain bread and slices of cheese with tea.
- 150 g of boiled chicken fillet and 200 g of vegetable mixture with mushrooms, steamed with spices. The calorie content of such a set is quite sufficient for those who are learning how to lose 5 kg in a month, so the maximum that can be supplemented with it is unsweetened tea or coffee.
- Tuna, canned in its own juice – 150 g, with a side dish of boiled rice of the same weight and a portion of fresh vegetables.
photo from the site https://spasibovsem.ru/
- Chicken fillet baked in foil with spices - 100 g, sliced boiled beets 200 g and 2-3 small balls of mozzarella.
- 2 turkey or chicken cutlets and 120-150 g canned beans. You can use the beans that you like best, or boil them yourself. Complete this lunch with a salad of grated carrots and apple.
Please note that in each of the proposed sets the main component is protein, which is extremely important when losing weight. The portions do not seem so filling, but this is still a diet menu, which leaves a certain imprint. After a week or two, you will get used to such volumes and will be full at lunch.
For an afternoon snack or second breakfast, stock up on fresh fruit, no more than 100-120 g, and during the day drink unlimited amounts of water or tea without sugar.
Dining like a beggar
Dinner should be the most modest meal, but certainly quickly digestible and containing protein. Place the main emphasis on fresh or stewed vegetables, but carbohydrates are taboo for you for the next month.
- 250 g low-fat cottage cheese with herbs and ground pepper. If the smell doesn’t bother you, feel free to add garlic to the cottage cheese. A logical flavor combination would be a cucumber and radish salad.
- A large portion of mixed salad, to which you are free to add any vegetables and 150 g of boiled shrimp.
photo from the site zakupka.tv
- 300 g oven-baked pumpkin and 100 g diced tofu.
- 300 g of stewed cauliflower and broccoli mix, with a 150 gram portion of lean fish.
- A glass of 1% kefir and 200 g of cottage cheese, sweetened with stevia or other sweeteners.
If you are wondering how to lose 5 kg in a month, plan dinner in such a way that you go to bed after 3 hours, otherwise there is a high probability of unauthorized snacks. Before bed, drink a cup of herbal or fruit tea to calm your nervous system.
The above menu is balanced in terms of basic nutrients, but due to the smaller portion size, it is not able to cover the need for vitamins and minerals. During the diet, be sure to pick up a vitamin-mineral complex.
Get rid of five kilograms quickly and easily!
Most modern women believe that they have extra pounds. Therefore, issues of losing weight always remain relevant. New and new methods are being developed, new diets are being proposed. Ladies are ready to use any means in the fight against excess weight and fat deposits. And everyone dreams of a product that would allow them to quickly and effortlessly get rid of those hated pounds.
But if we are talking about five kilograms, then no special means are needed. There is no need to purchase expensive special foods or spend money on “miracle pills.” Getting rid of five kilograms is not at all difficult, if, of course, these kilograms are really extra. If they are within your normal weight, then it will be more difficult to say goodbye to them.
You can fight fat deposits using different methods:
- Correct - gradually, slowly, smoothly losing weight and switching to a constant healthy diet;
- Fast - using express diets that allow you to get rid of a certain amount of kilograms in the shortest possible time.
The first option is not called correct for nothing. It meets all the recommendations given by modern nutritionists, and is also suitable for almost everyone. The technique of gradual weight loss allows you to lose weight without harm to the body, without plunging it into a state of terrible stress. In addition, by losing weight gradually, you strengthen your ability to maintain the results obtained for a long time. The only disadvantage of this technique is that it will take at least two months to get the first noticeable results.
The second of the proposed methods is characterized by the speed of achieving results. By using it, you can say goodbye to 4-5 kilograms in just a week. But these kilograms will most likely come back, and very soon. It will not be possible to maintain the weight at the achieved level for a long time. This is due to the fact that weight loss in the case of fast diets occurs mainly due to getting rid of excess fluid and excretion of feces. This technique is only suitable as express weight loss for a specific event, situation or occasion. It is very important not to abuse such diets. You can use the express diet once every six months. Their more frequent use may cause health problems.
How to lose 5 kg in a month: get exercise
Now let's talk about physical activity that will help you cope with the task. The workouts don't have to be very hard, and if strength training is absolutely not your thing, don't torture yourself. The following conditions are unconditional:
- Systematicity - with a training frequency of 4-5 times a week. Due to this frequency, the body does not have time to replenish the reserves used up the day before.
- Duration – each lesson should last at least 40-50 minutes. In the first 30 minutes of training, reserves of carbohydrates (glycogen) in the liver and muscles are consumed, and only after that, if muscle work continues, the body begins to target fat reserves.
- Intensity. It all depends on your training, and the intensity of the training will gradually increase. An indicator that you are working correctly is sweating - if 5 minutes after the start of the workout you start to sweat, then the load is sufficient.
photo from the site https://www.sportobzor.ru/
- Diet – 1 hour before and after the start of exercise, you should refrain from eating so that energy is provided through the consumption of adipose tissue, and not the residual level of glucose in the blood. If you feel weak during exercise without food, eat something protein or drink a protein shake 30-40 minutes before training.
Choose a sport that you will enjoy doing. Then, after solving the problem of how to lose 5 kg in a month at home, you will probably continue training, since over these 30 days they will become a habit. The most effective fat burners are the following loads:
- Run. Whether your runs will take place in the park or on a treadmill doesn’t really matter, but if you want to make the task more challenging, run up the steps.
- Skipping. Jumping rope is a fun children's game that is a super intense workout, and if the neighbors downstairs don't mind, no other stress will be required.
photo from www.youtube.com
- CrossFit is the only sport with short workouts. It may seem difficult and impossible to do at home, but believe me, a 10-15-minute exercise will outperform swimming or running in terms of calorie consumption. All these burpees will seem difficult at first, but after a week you will cope with them perfectly.
Sports for weight loss
Everyone knows that sport and movement are the best helpers in the fight against obesity. The best way to burn calories is jogging, aerobics, and exercise. But when combining training with diet, it is necessary to take into account the fact that a limited diet leads to weakness. Therefore, physical activity needs to be reduced. The ideal option for physical activity while following a strict diet would be light exercise, walking, and going to the pool.
Change your habits and lose 5 kg in a month
Daily habits are like building blocks that build your body. Your figure depends no less on how correctly you behave in everyday life than on focused work. So make some rules for yourself:
- Don't sit down if you can stand. At a transport stop, when talking on the phone, stand, or better yet, walk back and forth.
- Walk, don't drive. 2-3 stops on foot, 4-5 floors without an elevator - this is a small, but daily calorie expenditure.
photo from the site https://www.onaznaet.net/
- Drink, don't eat. Feeling hungry and still far from dinner? Drink a cup of tea or a glass of water.
- Pour a full plate. But take a small plate, creating for yourself the illusion of large portions.
Now you know exactly how to lose 5 kg in a month at home. Don’t put off starting your weight loss until the beginning of the month, start today, and remember that being slim is not only beauty, but also health!
Correct drinking regime
Water is the most important element for the human body. In weight loss, it plays one of the leading roles, as it allows the body to actively remove toxins and metabolic products. With a lack of water, weight loss occurs much more slowly. Therefore, if you dream of being slim, then do not forget to drink at least two liters of water per day. It must be water, and not some other liquid. Lemonades, juices, teas are not a substitute for water.
