It seems to those of us who have a good metabolism and a slender figure by nature that losing 5 kg is just a spit!
If we eat a lot and spend evenings sitting in front of the TV, then we immediately gain extra pounds.
But you should start eating less, go to the gym, and in just a month you will lose weight!
Sounds tempting, doesn't it?
Unfortunately, for most of us, the traditional approach to losing weight is not suitable.
It can work when we are young, when the metabolism is at its peak, and the hormones are in perfect order, given the genetic predisposition to thinness.
However, with age, the hormonal background and metabolism in our body change.
A large amount of fat, which a woman accumulates by the age of 35, serves her as a second source of estrogen and provides additional nutrients that are so necessary during and after menopause.
For this reason, it is so difficult for her to lose weight with low-calorie and low-fat diets.
We are naturally predisposed to gain weight by the middle of life, and only after 55 years we begin to slowly lose it.
It seems that nature is unfair to us.
Few of us would like to carry such “baggage” on our stomach and hips, waiting for the “golden years” to come to get rid of it.
Are there really no ways to solve this problem?
Of course have! A woman at any age is able to lose weight if she competently approaches her diet.
The key to burning fat stores lies in controlling the production of insulin, the hormone responsible for converting carbohydrates to fat stores.
Of the 3 macronutrients - fats, proteins and carbohydrates - only in the latter there is no urgent need to maintain life.
In other words, our body is capable of producing enough energy using only fats and proteins.
The traditional diet of many healthy tribes and societies, including nomadic Mongols, Masai and “carnivorous” Eskimos, does not include sugar, grains, fruits or processed foods, that is, carbohydrate-rich food sources that are usually on our daily menu.
We women are more prone to dependence on carbohydrates, and if we consume them in small quantities, then we seem to begin to feel tired and irritable.
However, the inability to live without bread, pasta, sweet fruits, cereals, chocolate, coffee with sugar and other "goodies" signals a violation of metabolic control over the production of insulin.
We pay for the use of sweets and starch with the following consequences:
- frequent symptoms of hypoglycemia (weakness, panic attacks, PMS, mood swings, etc.),
- weight gain even during fasting diets (do you know a low-fat and high-protein grapefruit diet?),
- adrenal fatigue syndrome caused by chronic overproduction of adrenaline and cortisol, stress hormones that cause a feeling of anxiety and fatigue.
An average woman with a body weight of 60-70 kg is enough to consume about 60 grams of carbohydrates per day.
Every extra piece of cake, fruit, bread or chocolate will inexorably turn into fat, especially for those who are genetically predisposed to overweight or are aged 30-50 years.
If we restrict ourselves to these 60 grams, then:
- stop gaining weight
- we will have more energy
- break the vicious cycle of carbohydrate dependence,
- lower blood pressure and triglycerides.
However, this is not all.
We need even sharper cuts in carbohydrates, especially for those who suffer from hypothyroidism, chronic fatigue syndrome, and people with low blood sugar and slow metabolism.
A diet that includes less than 20 grams of carbohydrates per day, combined with moderate physical activity (walking at an energetic pace for 1-1.5 hours or exercising in the gym with a similar level of activity) will lead to sustainable weight loss of 900-1300 grams in Week. And in the end, you can lose 5 kg in 30 days.
While on a diet, use the following guidelines:
Completely exclude from use:
- cereals, like wheat and rice,
- starchy vegetables such as potatoes and beets,
- all sweets, including artificial sweeteners,
- all fruits except lemon,
- any processed foods, such as cereal, ready-made meals, or chips,
- milk and cream.
- home-made meat, poultry, liver, fish and eggs,
- bone marrow and chicken broth,
- hard cheese
- natural butter, extra-virgin olive oil, cold pressed coconut oil, a little fish oil,
- green and other non-starchy vegetables,
- lacto-fermented vegetables, such as sauerkraut, olives or cucumbers, as well as a kimchi dish,
- unsweetened whole milk yogurt, kefir or buttermilk,
- whipped cream or homemade sour cream.
From my own experience I was convinced that the most difficult thing on this diet is to refuse bread.
Since it contains a lot of carbohydrates (about 20 grams in the 1st piece), it is not suitable for weight loss.
Therefore, I advise you to cook your own "non-grain" - based on healthy and nutritious nuts, eggs and coconut oil.
- very low carbohydrate content (55 grams per loaf, which corresponds to about 4-5 grams per 1 piece),
- extremely high content of minerals and vitamins, especially magnesium and vitamin E,
- satiety and density,
- satiety in fiber, which improves digestion while on a diet.
Eat a slice of it 2 times a day with a cup of unsweetened tea or coffee with cream.
And don’t be afraid to make sandwiches with butter, cheese or meat from it!
Walnut Bread Recipe
- 2 cups almond flour,
- 1 cup hazelnut flour,
- 1/2 cup coconut flour
- 1 cup yogurt made from whole milk or buttermilk without sweeteners or additives,
- 4 large eggs, slightly beaten,
- 1/4 cup extra-virgin coconut oil slightly warmed to a liquid
- 1/2 teaspoon finely ground Celtic sea or Himalayan crystalline salt,
- 2 tbsp. tablespoons of liquid honey.
- Mix almond, hazelnut and coconut flour in a bowl with yogurt or buttermilk, cover and let the mixture brew for at least 7 hours. This is necessary to neutralize enzymatic inhibitors and other non-nutrients that are naturally found in nuts. A fermented milk product will improve the absorption of vitamins and minerals present in them.
- After the mixture is infused, add the rest of the ingredients to it.
- Mix gently until smooth.
- Preheat the oven to 350 degrees. Transfer the mixture to a richly greased form and bake for about 45 minutes, or until the crust is golden brown.
- Wait until the bread cools slowly in the oven, then remove from the mold, transfer to a ceramic or glass dish and cover with a lid.
Such bread should be stored in the refrigerator.
One loaf should last about a week.
- tea or coffee with cream,
- 1 slice of walnut bread with lots of butter and cheese,
- 1 teaspoon of cod liver oil.
- 2 soft-boiled eggs
- smoked salmon (salmon) with butter and lemon,
- 1 chopped tomato
- 1 cup of natural yogurt.
- tea or coffee with cream,
- 1 slice of walnut bread with plenty of butter and cold cuts of meat.
- 1 cup red wine
- green salad with olive oil and freshly squeezed lemon juice,
- 1 cup of bone marrow broth,
- roast beef with sour cream and egg sauce,
- steamed asparagus with butter,
Green tea is better than coffee, but if you are used to drinking this drink in the morning, then when switching to a low-carb diet, do not abruptly refuse it.
It is quite difficult to simultaneously exclude carbohydrates and coffee from consumption, in addition, it can cause a feeling of fatigue, headaches and other unpleasant symptoms.
If after a week on the diet you do not notice weight loss, then include the following additives in the diet:
- lipase (an enzyme that helps break down body fat)
- Swedish bitterness (improves digestion and metabolism).
This rather strict, if not Spartan, diet must be followed for 30 days or until you get the desired weight (do not overdo it - excessive thinness is useless).
After you can lose 5 kg and the result is achieved, increase the proportion of carbohydrates in the diet (for example, fruits or regular bread) and continue to monitor weight.
If you notice that it is increasing, exclude previously added foods, return to your previous low-carb diet and try to keep it in life.
Why is it better to lose weight by 5 kg per month
Excess weight significantly worsens not only the physical but also the moral state of a person, reduces self-esteem and literally deprives one of strength, therefore, the desire to lose these hated kilograms as soon as possible is understandable.
But nutritionists caution: hunger strikes, heavy diets and other stressful conditions for the body never go unnoticed. Poor skin, nails and hair, gastrointestinal disturbances and hormonal disruptions are just a few of what awaits after a quick weight loss. But the saddest thing is that all these victims, as a rule, turn out to be in vain: the excess weight lost in this way is returned even with extra kilos.
After such a result, having impaired health and extreme stress, it is difficult to pull yourself together and begin to engage in yourself. Therefore, do not go this way in the hope that everything will be different with you. Weight should go at a rate of 1 kg per week.
By the end of the month you will see minus 5 kg on the scales, and you will lose them naturally.
To lose weight by 5 kg per month, you will need:
- Adjust nutrition.
- Make a sample menu for a month.
- Perform several physical exercises a day to effectively lose weight. Alternatively, you can sign up for fitness.
The rules of good nutrition without diets
To lose weight by 5 kg in 1 month, you will need a small adjustment of nutrition. Proper nutrition is the basis of good health and a beautiful figure. If you eat right all the time, and not just in the month of losing weight, the lost weight will not return back.
A proper diet contains all the necessary elements that support a person’s health and provide him with energy.
There are only a few basic principles that you must adhere to not only those who want to lose weight, but also to all people:
- Drink enough clean water per day (at least 2 liters). Moreover, you need to drink half an hour before each meal and half an hour after it, but not in the process of eating. In the morning on an empty stomach you need to drink a glass of warm water, again half an hour before breakfast.
- You should eat regularly. This accelerates metabolism, improves digestion, which just provides weight loss.
- The diet should be varied, this will provide vitamin balance in the body. To do this, include unprocessed vegetables and fruits in the diet.
- Exclude from the diet sweet, salty, fatty, smoked, flour, semi-finished products (sausages) and carbonated drinks. Cook all dishes steamed or in the oven, without adding oil at all or in a minimal amount. One month to lose weight do not drink alcohol.
- Reduce the amount of food at one time to the volume of one glass. It is better to eat more often (5-6 times a day), but in small portions. For a month you will get used to this mode and will continue to support it.
- There is slowly, so that saturation catches up to the moment of empty plate and there is no temptation to impose more. A trick to help increase your food intake: eat with Chinese chopsticks or a small spoon.
In addition, it should be noted that despite the strict requirement to exclude sweets from the diet and other things, nutritionists advise to be more flexible in such matters. Do not be afraid to eat what you really want, but it is better to find the ideal product for your ideal replacement. If you like sweets, allow yourself to eat it, but only until 12 noon and a little. Almost any harmful and tasty product can be replaced with something close to taste, but useful for both health and weight loss.
Compliance with the drinking regime will facilitate both the process of losing weight and the work of the digestive tract.
Snacks are supported in proper nutrition. Suddenly overtaken hunger can spoil the mood or even lead to a breakdown and overeating. A snack with the right foods: an apple, a cereal bar, a handful of dried fruits or nuts, will be useful in losing weight. This again improves metabolism.
Every day, you must know exactly what you will cook in the morning, at lunch, and in the evening and what you will have between meals. There should be no other products in the refrigerator.
To avoid the consumption of food that is not useful for weight loss, make a list of dishes for a week and purchase the necessary products. Determine the optimal meal time for yourself and follow the schedule. Nutritionists recommend to withstand 2.5 hours between meals, but there are single exceptions, the main thing is not to drive yourself into a stressful state, as with strict diets.
Positive changes only if these simple rules are followed can be observed in the first two weeks. The first kilograms will leave, a feeling of lightness will appear, the digestive tract will work, the mood will improve.
What foods and at what time is better to lose weight by 5 kg per month
In proper nutrition, it is important that the dishes that make up the weekly menu contain all the necessary amount of carbohydrates, proteins and fats for the adequate functioning of all systems.
For breakfast, combinations of the following products are ideal: kefir, oatmeal, bran cereal, milk, cottage cheese. Breakfast should be light, but hearty, to fill the body with energy for the whole day. In the morning you are allowed to eat some sweet, but it is better if it is a sweet fruit or berries.
The second breakfast is 1.5-2 hours after the first. Light foods are suitable here: apples, dried fruits, berries, 1 oatmeal cookie, a little buckwheat with healthy fiber. During the second breakfast, it is useful to drink grapefruit juice.
At lunch, there must be vegetables and preferably fresh. You can eat a cup of fresh salad, a few slices of whole grain bread or bran, boiled meat.
It is better to season the salad with olive oil or sprinkle with lemon juice: this will actively start the process of losing weight.
An afternoon snack, like lunch, should be light. Ideal: applesauce or baked apple with honey, 1 orange, a cup of popcorn, a handful of prunes. This is not a complete meal, like lunch, but rather snacks needed to satisfy hunger.
For dinner, protein food is traditionally prepared. Suitable baked or boiled fish, chicken or steamed, garnished with boiled vegetables, buckwheat. But if you do not feel severe hunger in the evening, you can just eat the cottage cheese.
For the night. If dinner was quite light, about an hour before bedtime, you should drink a glass of low-fat yogurt or kefir, eat a fresh green or baked apple, a few pieces of dried fruit.
Such a diet with moderate physical activity will allow you to smoothly lose weight in one month by 5 kg.
Servings of dinner throughout the month should be moderate so as not to overload the stomach several hours before bedtime.
Sample menu for a week for weight loss
A sample menu for weight loss includes 5 meals. As a snack between the main meals, you can eat a small amount of fresh unsweetened fruits, dried fruits, nuts, 1/2 cup yogurt or low-fat yogurt.
Breakfast options for proper nutrition:
- oatmeal with dried fruits, preferably in water (200 grams), 1 fruit,
- 1 boiled egg, 1 fruit, 2 whole grain breads, a slice of cheese,
- low-fat cottage cheese (200 grams), 1 cup freshly squeezed juice of unsweetened fruit, a handful of nuts.
Lunch options for proper nutrition:
- boiled chicken breast (150 grams), a light salad of vegetables with herbs and olive oil, whole grain bread,
- a cup of salad with boiled chicken, tomatoes, bulgur, herbs, seasoned with honey, 1 fruit,
- bran bread sandwich with red fish, dill, avocado, 1 cup low-fat yogurt.
Dinner options for proper nutrition:
- baked low-fat fish (200 grams), vegetable salad,
- boiled chicken fillet (150 grams), baked vegetables (broccoli, cauliflower, pumpkin), tomato and 1 tablespoon of feta cheese,
- 3 rye breads, baked beets (100 grams), a slice of goat cheese - arrange as a sandwich.
Weight Loss Exercises At Home
Loads on the main muscle groups will strengthen the body, make it more durable, and avoid skin sagging after volume reduction.
Exercise - a necessary assistant during weight loss. Средняя физическая активность позволит быстрее запустить процесс жиросжигания и избежать снижения веса за счет уменьшения мышечной массы.
Однако упражнения необходимо делать правильно. Начинать тренировку следует с небольшой разминки, чтобы не повредить мышцы: наклоны, вращения шеи, корпуса, рук и бедер, движения в коленном суставе.
Do not try to include heavy exercises in the program, especially if you have never practiced before. It is better to perform a complex of simple exercises every day for 20-30 minutes.
Training during the month will be effective in the classroom on an ongoing basis.
This exercise is basic and involves not only the legs and buttocks. With the correct squat, the abs and back muscles also work. You need to squat 30-40 times in one approach without weighting, 15 times with weighting, it is advisable to do 3 approaches in total.
Technique: put your feet shoulder width apart, back straight. The knees are looking forward, as are the feet. On inspiration, you need to slowly take the pelvis as far back as possible, lowering the hips to parallel with the floor. The knees do not extend beyond the feet, the back remains flat. The main weight should fall on the heels. At the lowest point, linger for a second and exhale slowly rise.
Feasible cardio loads are necessary during the period of weight loss. An active type of training will help you lose weight faster, improve the work of the cardiovascular and respiratory system.
It is good if you can jump for 6-8 minutes, but with poor physical preparation it is better to halve this time, gradually increasing the number of jumps.
You can jump in 2 or 3 approaches, but the rest between them should not be passive - easy running or walking.
This exercise perfectly strengthens the muscles of the legs. Lying on the right side, extend your right hand forward and put your head on it, put your left hand in front of the chest to support the body.
Slowly raise your left leg to parallel with the floor, lock it for a second and slowly lower it. Do 20 mach. Then roll over to the other side and repeat the same. Gradually, after 2-3 days, increase the load.
When the muscles are strong enough, complicate the exercise. From the same starting position, raising the leading leg to the parallel, keep it on the weight, and slowly raise the lower leg towards it. There will be fewer repetitions of such moves, you can start with 15 times and also gradually increase the load. Although both legs work, but in different ways, so the side must be changed.
Psychological attitude: how to lose weight without stress
Effective weight loss requires the right psychological attitude. Having decided to lose weight, you must adhere to it firmly, not succumbing to the temptations to eat a harmful product or miss a workout.
Be sure to follow the result. It is only necessary to measure weight once a week at the same time, on an empty stomach and without shoes. Losing weight will be easier in the company of like-minded people. Well, if you find a group of the same losing weight, for example, for joint training.
The right diet has a high priority when you want to lose weight without various diets and not harm yourself.
First week. The most important condition at the initial stage of effective weight loss is the adjustment of meals per day. There should be at least five. Food should contain as little fat as possible. The main taboo for you will be: burgers, pies, fried in a pan with fat and other similar foods. If you coped with this stage, then at first you will step towards the acquisition of a model figure.
Second week. At this stage, give up fried foods, as well as dairy (butter and sour cream product). And also eat at least five times a day. At least twice a day, prepare your own vegetable salads. Digestion and metabolism are normalized through the use of vegetables that contain fiber. You will also notice an improvement in the condition of the skin, hair and the whole body.
Third week. It provides for the complete exclusion of fatty meat from the diet. You need to take seafood. It is allowed to eat chicken fillet, but not in large quantities. At this stage, it is necessary to reduce the amount of portioned food by 2/3, this is the process of reducing the number of calories.
Fourth week. You are doing everything right if you adhered to the specified system before that time. At this stage, you need to deprive yourself of carbohydrate intake. We launch into our diet fish of all kinds, salads from vegetables, tea with a complete lack of sucrose. In the morning you are allowed to treat yourself to a piece of bread. Taboo - fruit and coffee juices. Juices from vegetables come to replace that have the necessary and beneficial properties for you in this period. In addition to the diet will be exercise.
Lose weight in a month by five kilograms
With the help of this particular type of diet, we will try to achieve better weight loss and consider options for acceptable dishes. Of these groups, you should adhere to one form:
- A mug of milk with no fat, a tea or coffee drink with bran cookies, fruit - an apple,
- A mug of milk with no fat, a tea or coffee drink with a slice of bran bread with jam or cheese, fruit - an apple,
- Fat-free yogurt, two bran crackers, cheese or sausage, fruit - an apple.
During the second breakfast, drink a glass of tea of any kind without sugar.
- Grilled chicken breast with no skin, three slices of boiled pumpkin,
- 150-200 grams of red meat with no fat with a vegetable salad,
- A salad of lentils, beans and other legumes with a slice of bread,
- 200 grams of tuna with vegetable salad.
- Fruit salad, a cup of tea or coffee, a small sandwich with jam or cheese,
- 1-2 fat-free yogurts, citrus fruit, bran cracker and jam,
- A cup of tea or coffee, bran cracker, with sausage or cheese product, fruit,
- Fruit jelly, a cup of tea or coffee, bread.
- Fried eggs with cheese product and tomato paste,
- Vegetable pie
- Fish salad (for example, salmon or sardine).
These products make it difficult to lose weight.
As we have already indicated, the first mandatory rule for losing weight is the restructuring of your diet. Products that do not allow you to lose unnecessary kilograms include: flour products, sweet or salty foods, smoked or fried foods, burgers, carbonated drinks, alcohol.
5 kg sports weight loss exercises
If you set yourself the goal of losing weight by five kilograms, add exercise to your lifestyle. To do this, it is not necessary to visit the fitness room, you can engage in physical education both at home and in the park. The fitness center to choose from will offer a huge number of courses and programs for weight loss. In this case, you can choose a more suitable type of exercise for yourself, as well as determine their cost. Giving preference to classes at home, we will help you choose the right type of classes, thereby you can choose the most suitable for yourself.
The following exercise system, which must be performed daily, will help you lose weight by five kilograms:
We jump with a rope. Occupation loads all muscles, perfectly contributes to burning unnecessary calories. Fat folds on the stomach will gradually decrease, tighten the buttocks and hips.
Stretching the muscles and ligaments of the body. Combine the activity with jumping rope or running exercises. Stretching must be applied after these classes.
Strap. To strengthen the muscles of the whole body, as well as increase the stamina of the body. Take a body pose in a horizontal position, forearms and legs should rest. The body stretches linearly. No matter how it seemed at first glance, the exercise is not simple and has a large power load.
Recommendations for performing physical exercises:
Replenish your wardrobe with sports-style clothing. It is very comfortable for the body and contributes to the study of the muscles of the whole body during classes.
Initially, do not burden yourself with a lot of exercises, do everything gradually. Increase class reps or minutes. Exercise will not harm your health, and the result of a change in body shape will not be long in coming. Exercise at a specific time, not earlier than two hours before eating.
Save your results
In order for the achieved results of your efforts not to leave the body in a short time, you need to follow some tips.
Maintaining your weight. If you were able to achieve success - they lost 5 kilograms of excess weight, do not forget that one of the components of the result is water that has left the body. Maintain the above diet and exercise, so as not to lose the original result. Set for yourself a certain amount of calories consumed per day and observe it. Weight can be stable, and the figure will take on beautiful shapes, as muscle mass builds up, because the body has adapted to the loss of fluid.
Do not break the mode. When following diets, often irresistible desires and temptations arise. All this can lead to real gluttony, thereby you will only add your weight. Here you must adhere to the rule: eat your favorite foods in moderation. In no case do not eat at night! Better eat more hearty morning or lunch. Dinner should not burden the body.
Change diets and exercise. Change the diet and orientation of the exercises so that the reduction in kilograms is maintained for a long time. Supplement your regime with strength training to build muscle. When doing aerobics, thereby burning unnecessary calories, a slowdown in metabolism can occur.
Running exercises can be replaced by swimming or cycling. You can eat more densely three times a day, thereby changing your five meals a day. Your body should not get used to only one direction.
- During the diet, do not eat or limit yourself to meat products. They are well suited for seafood, fish, or even chicken breast.
- Do not eat food made using manufacturing techniques. The number of useful properties in it is minimized. This group includes instant cereals, sugary foods, and others.
- Eat as many fresh ripped fruits or vegetables as possible.
Following these tips, you can easily lose the extra 5 pounds and your figure will be even more beautiful and spectacular! Do not forget about the need to change the diet and types of exercise. Create yourself and taste the right life!