Every woman who takes care of her figure is familiar with the problem of losing weight. Very often, diets are resorted to when excess weight has crossed the 5 kg mark or more. In this case, express methods designed for 2-3 days are not suitable. There are special programs on how to lose weight in a month, developed by leading experts in dietetics. With the help of these complexes, you can lose extra pounds without harming her health.
Fast diets will be effective in unloading and cleansing the body at the same time, but they won't help you get rid of the problem forever. Only a monthly weight loss program, which is based on the acceleration of the metabolism, will help to ensure a sustainable result. The gradual burning of body fat allows you not only to lose 4-5 kg, but also helps to prevent excess weight from appearing after completing the diet.
When they turn to weight loss programs, many expect to lose a few extra pounds quickly and without many complications. However, not everyone takes into account that depending on the type of diet and its severity, the result may differ.
Experts caution that in many respects the result depends on the initial weight and is calculated as a percentage. If the starting weight is 100 kg, within a month you can lose 10 kg, which is 10%. Using the same technique, with a starting weight of 70 kg, it is unlikely that the result will exceed 6-7 kg at the same time.
Therefore, to lose 5 kg, the duration of the diet must be 4 weeks. On average, if the excess weight is 10 or more kilograms from the norm, you need to adhere to the weight loss program for 30 days.
The more excess weight, the easier it is to deal with it. To achieve long-lasting results without harming your own health, be sure to adhere to the nutrition rules.
The fundamental principles of the diet are: reduce the caloric content of food, as well as the correct balance of carbohydrates, proteins and fats. To create an energy deficit, due to which the body will actively burn fat from its own stores, you must reduce the consumption of easily digestible carbohydrates. The total intake of calories from the daily menu should be 1000-1300 Kcal, depending on the type of employment and physical activity.
Protein remains in the diet as it is essential for maintaining muscle tissue. The combination of proteins, fats and carbohydrates must be comfortable enough for the normal functioning of all internal systems.
A prerequisite for compiling a menu is diet.All meals must be the same (not exceed 200-250 Kcal), the portions must be the same (no more than 200 g) and their frequency must not be more than 3 hours.The most optimal regimen is five meals a day.
Sports activities are an auxiliary discipline, without which it is impossible to achieve effective weight loss. When making an individual plan on how to lose weight in a month, it is important to take into account the fact that physical training must be done in the intervals between meals. Exercise during the diet should stimulate the fat burning process by improving metabolism.
It should be noted that physical activity should be calculated in such a way that no more than 200 Kcal is burned during training. Otherwise, you may experience loss of energy and other side effects. Exercise, as well as diet, should be divided throughout the day into several stages.
All diet programs are stressful on the body. In order for the weight loss process to proceed smoothly, you need to give up all bad habits and follow the regimen.Lifestyle changes: smoking, regular alcohol consumption, eating before bed and other bad habits negatively affect the functioning of the body's internal systems. By changing the regimen and lifestyle, you can not only lose weight by 5 kg per month at home, but also maintain the weight after completing the diet.
It should be noted that the last meal should not be later than 3 hours before bedtime. Depending on the personal schedule of employment, it is necessary to develop an individual diet, sports and recreation. Nutritionists recommend distributing meals every 3-4 hours. This time will be enough so that there is no desire to eat something and break the regime.
A well-formulated diet will help you lose weight in a month. You can use prepared menus that are recommended for certain diet programs. In this case, it is important to precisely follow all the advice of the experts. You can compose the menu yourself; To do this, you must know the properties of the most popular products, their calorie content and their compatibility.
Since each organism has its own characteristics, an individual diet will be more effective. Also, when creating recipes and menus, you can take into account taste preferences. An important role in the composition of the diet is the financial aspect: many programs recommend the use of rather expensive products.
Any prepared meal is made up of protein, fat, and carbohydrates. When they break down, the body receives the necessary energy, vitamins and other useful substances. The more calories a food contains, the more energy must be expended. All unspent calories remain and are converted to body fat.
The diet category includes foods high in protein and complex carbohydrates, but low in fat. This proportion provides the body with everything it needs, but prevents the appearance of extra kilos.
Low calorie foods recommended for the diet menu:
For effective weight loss, all unhealthy foods should be excluded from the diet. They should be limited not only during weight loss, but also try not to be included on the menu after stopping the diet.
It is necessary to exclude from the weight loss program for a month:
Foods prohibited during the diet include: carbonated drinks, fast food, semi-finished industrial products, smoked meats, pickles and marinades. It is recommended to exclude from the menu any ready-made food that contains preservatives, colorings and other food additives.
The principle of the 30 day diet is very simple: eat little, do not abuse unhealthy foods, try not to skip meals, but do not overeat either. When compiling the menu, take into account the calorie content and biological composition of all ingredients from which diet meals will be prepared.
Divide the daily diet into 5 meals. Each of them plays an important role in the weight loss process, which is why you cannot omit or replace one meal with another. In order to lose weight effectively in a month, the menu should be drawn up taking into account the recommendations of experts.
Your first meal should be satisfying and full of energy. The best sources are complex carbohydrates that, with gradual breakdown, enter the bloodstream and maintain the required glucose level for 3 hours. Thanks to this breakfast you will not feel hungry and you will provide the body with all the necessary substances.
Matches:
Use olive, cottonseed, or linseed oil to dress salads. You can make a dressing with lemon juice and spices.
The recommended caloric intake for breakfast is 330-350 Kcal.Eating plenty of fiber-rich cereals and fresh vegetables can give you the energy you need.Allowed portion: no more than 200 g without drink.
One of the most important meals to help you stay on track and eliminate hunger before lunch. The caloric content of a snack should not exceed 100 Kcal, so it is made up of any fruit or vegetable snack.
Options:
The main ingredients to compose a lunch menu are proteins and high-fiber vegetables. Optionally you can prepare a lunch of one or several dishes, the main condition is that the amount eaten should not exceed 250 g.
A light snack helps keep you comfortable into the evening. Even if there is no strong feeling of hunger after dinner, it is advisable to have a snack with an apple, grapefruit or drink a glass of fruit juice.
A light but nutritious meal will help you break the unpleasant habit of eating in bed. The energy value of the night reception should not be more than 200 Kcal, but at the same time it should provide the necessary saturation. Protein products are the base, carbohydrates must be discarded.
Day one:
Day two:
Day three:
Diet meals are not just vegetable salads and cereals in the water. With simple and affordable products, you can prepare many light and healthy meals and delicacies.
The chops can be cooked in a double boiler, in an air fryer or in an oven (+ 180 ° C). Line a baking sheet with parchment paper to prevent the patties from sticking. In 20 minutes a delicious and hearty breakfast with minimal calories will be ready.
Finely chop the parsley and chives and add to the soup for a few minutes until tender.
When considering program options on how to lose 5kg per month at home, you need to consider your level of physical activity.Lack of movement and physical inactivity are some of the main causes of excess weight. When dieting, lack of exercise is a major obstacle to losing weight. To speed up the metabolism and get rid of extra pounds, you need to include simple but effective exercises in the set of activities.
It is recommended to do at least 3 sessions of 30 minutes per week. The most optimal time for exercise is selected individually.
Losing weight quickly in a month will help:
If using a low calorie menu, energy loads should be abandoned. With this weight loss option, a daily 10-minute brisk walk is sufficient.
The monthly weight loss program helps you lose 5 kg of excess weight without harming your health. However, to consolidate the result, you should not immediately go to the usual menu and lifestyle. One of the most important steps in the fight for a slim body is to go off the diet.
Within 4 weeks, the body silently rebuilds itself to a new regimen, so no need to go back to the old diet. Continue to limit unhealthy foods and foods to rely on.
After completing the diet, you can sometimes relax. Once a week, you can enjoy some (dry) reds, cakes, or delicacies, but in moderation.
Remember to eat a balanced diet. The daily diet must contain all the necessary organic substances and vitamins. To stay in shape, you can spend 1-2 times a month fasting days, cleansing the body of toxins. Don't give up on exercise and light exercise.
