If you want to quickly change your body, today we will tell you how to lose 5 kg per month, real tips are also waiting for you in this article! In 30 days you can achieve not only impressive results, but also see other positive changes that relate to health, physical fitness, etc. Usually, experts do not recommend losing weight more than 0.5-1 kg per week, or 3-4 kg per month.
Rapid weight loss is not always safe for health and does not guarantee long-term results. In such conditions, the desire to lose 6 kg in 30 days seems completely unattainable. However, with the right adjustments in diet, physical activity and lifestyle, you will learn how to lose weight by 5 kg per month without any health consequences.
We will tell you about all aspects of proper weight loss so that you can lose weight without harm to health!
To lose weight, you have to reduce the amount of calories consumed per day.
- A reduction of 500-700 calories will allow you to lose 0.5-1 kg per week. Adding exercise will make it possible to increase this amount to 1.3 kg per week. However, these figures are not guaranteed for everyone,
- Use a diary, notepad, or phone apps to keep track of how many calories you consume per day. After that, remove 500-700 calories to determine the maximum rate during the diet,
- The daily calorie intake should not be less than 1200 calories, otherwise you will not receive the necessary amount of substances, which will lead to health problems.
Eat lean protein with every meal.
Protein food is at the head of any diet when it comes to proper weight loss and quick results.
- Protein is an essential element of a diet. Studies have proven that it allows you to maintain a longer sense of fullness, consume less food, and accelerate metabolism.
- To get all the benefits, try adding at least one serving of protein food (75-120 grams) to each meal. This will not only support the necessary processes in the body and stretch them all day, but also feel less hungry,
- Use only lean protein, which is why foods such as chicken breasts, eggs, seafood, low-fat pork, legumes, low-fat dairy products, and tofu are best suited.
Eat lots of fruits and vegetables
Vegetables and fruits are ideal categories of foods that are essential during a diet. They must be present at every meal or snack.
- Fruits and vegetables are low in calories, but there is plenty of fiber and important nutrients. They perfectly fill your stomach and saturate you, without forcing you to consume a lot of calories,
- Each time half of your plate should be reserved for fruits and vegetables, or 1-2 servings for each meal. One serving is 4 tablespoons (with a mountain) of cabbage or spinach, 1 medium-sized fruit (such as an apple or pear), 30 grams of dried fruit (raisins, etc.), or 1 slice (5 cm) of large fruits, such as melons or watermelons).
Choose whole grains instead of processed ones
100% whole grain is a much better choice, with foods like white bread, flour, and white rice.
- Whole grain foods contain more fiber, protein, and other nutrients. During processing, most of them are lost.
- Keep your cereal products to a minimum. The research results showed that low-carb diets with grain restriction are more effective than when they are consumed,
- It is also worth controlling a serving of cereals. Usually, it is about 30 grams of crops such as oats and so on.
Control hunger with water
Drinking enough water is always important, and during the diet its role increases even more.
- Studies show that when you do not drink enough water and your body is dehydrated, it sends signals to the brain that are very reminiscent of hunger. Because of this, many people start eating, thinking that they are hungry, although in fact it is a lack of fluid,
- Moreover, water intake helps to diminish hunger. This will reduce the number of meals and total calorie intake per day,
- At least 2 liters of water or other liquid should be drunk per day (water with a flavor, caffeine-free coffee without sugar, and tea).
To lose 5 kg per month at home, menus and exercises must be designed correctly for your physical abilities and goals. We have already decided on the menu, but you will have to draw up an exercise plan yourself, as each person has completely different physical fitness and preferences. We will give only a few tips regarding exercises.
Do not Avoid Exercise
It is important to remember that a monthly diet of 5 kg will not be effective without exercise. To achieve the desired result, physical activity should be present on most days of the week.
- The best type of exercise during weight loss is cardio workout. At least 150 minutes of medium-intensive or 75 minutes of high-intensity exercise should be performed per week,
- You also need to add 1-2 days a week for strength training. Although they will not burn as many calories as cardio, they have an incredibly strong effect on metabolism. As a result, your muscles will burn your fat, consuming calories from it, even at rest,
- Try to walk as often as possible. It will also allow you to burn more calories, which means losing weight even faster. Try not to park near the house, use the stairs instead of the elevator and more often is in a standing rather than a sitting position.
Being interested in how to lose 5 kg per month, real advice always says one thing - you need to devote enough time to sleep. If you do not sleep enough, the results of the diet will not be as good as expected.
- For adults, the norm of sleep per day should be at least 7 and not more than 9 hours,
- Studies show that with insufficient sleep, the body will be much more difficult to lose weight. The production of hormones responsible for the feeling of hunger is also increasing and you will more strongly want fatty and carbohydrate foods,
- Feeling tired, you will be much less motivated for daily training and dieting.
Like lack of sleep, permanent and temporary stress can adversely affect the effectiveness of weight loss. This is especially true when you are trying to lose weight in 1 month.
- Stress directly affects the rate of weight loss. Even mild stress throughout the day can lead to increased levels of cortisol, the hormone associated with stress. Often, this is the reason that prevents the speed of losing weight, and also leads to an increase in appetite,
- In addition, stress can also cause apathy, fatigue and lethargy, because of which there will be no desire to bring the goals to the end,
- Try to relax and do something that prevents the accumulation of stress: meditation, listening to music, chatting with nice people, walking, etc.
Start a magazine
Keeping a journal throughout the diet can be very helpful. You can enter all eaten foods, workouts, and other details into it. You can also record statistics daily by tracking the rate of weight loss.
- Saved records play a very important role. For example, if once you managed to lose 5-6 kg in 30 days, and the next time you began to realize that you could not achieve what you want, you can always compare the diary entries and understand what you are doing wrong,
- Write down all the foods you ate. This will allow you to correctly count calories and determine a sufficient number of calories,
- You can also record workouts, determining which types of workouts are most effective for you,
- For convenience, you can use special forms on sites and applications for significant time savings.
Any diet requires effort and will, because sometimes motivational slogans will help to adhere to their goals and not go astray.
- You can write motivational quotes or create your own phrases and words. It’s best to place them in prominent places, such as a refrigerator, workplace or even in a bedroom,
- Think about why you are losing weight. The desire to fit into new jeans, a way to gain greater self-confidence or even the fight against chronic diseases? Write down your reasons, they will remind you of what you started all this for,
- When you lose inspiration and you no longer have the strength to adhere to such a difficult regime, look through all these quotes and words, scooping them with the right motivation.
Regardless of any other conditions, responsibility is essential during a diet.
- Tell your friends and relatives that you are going to lose weight in 30 days. This will allow you to get the necessary support from them, which will also be great motivation,
- Try to weigh in moderation. Weight loss is only noticeable in the long run. Frequent weighing can distort the results, so this procedure is best done 2 times a week. This will be enough to track progress.
We hope that our tips will be useful to you and really help to achieve the desired result!
Experts believe that losing weight at home is easy, adhering to the following rules:
- you must do sports (there should be four hours of cardio and three hours of strength training per week), you should not skip breakfast, you should eat from small plates at least 4-5 times a day, you should take 7-8 hours to sleep, immediately after waking up you need to drink a glass of water, the last meal - 3 hours before bedtime, it is important to drink at least two liters of liquid daily, 45 minutes before the meal it is recommended to drink a glass of water with lemon juice, you must lean on boiled, steamed and stewed, it is recommended to quit bad habits, it should be reduced rub Fucking salt, it retains water in the body.
Important stop getting nervous and worried. It is necessary to minimize stress at work and at home. Nutritionists advise checking your body and finding out the cause of excess weight, so losing weight will be much easier.
As an auxiliary tool, it is recommended to focus on the calorie table of products. It also indicates the amount of fat, carbohydrate, and protein in certain foods.
It is important to approach the new regime with a positive attitude. You cannot constantly think about your limitations.
Allowed and Prohibited Products
To lose weight in seven days, you need to use the following products:
- fish, shrimp, lentils, ginger, buckwheat and oatmeal porridge, avocados, legumes, cucumbers, pineapple, celery, low-fat cottage cheese and milk, lean meat.
- canned food, pickles, smoked meats, fatty poultry and meat, lard, semi-finished products.
Fast carbohydrates should be avoided. These include:
- potatoes, ice cream, muffin, cake, pasta, wheat bread, polished rice.
Thus, the basis of the menu should be protein foods, fruits and vegetables. Refusing some products, you can safely lose weight in a week.
How to lose weight without diets by 5 kg per week at home?
The process of losing weight starts at the moment when a person has a calorie deficit. The body begins to use its own resources for energy. The larger the calorie deficit is created, the more intense is the weight loss. To do this, it is not necessary to sit on some special diet. Calorie intake comes from food. Calorie burning occurs due to physical or brain activity.
Use a calorie calculator that tells you how many calories you need to consume per day for moderate to fast weight loss.
In the calculation formula Harris-Benedict calories are used by the person’s height, weight, gender and age. In the Mifflin-San Geor formula, only weight is taken into account. For more accurate results, we recommend using the Harris-Benedict formula.
Slimming Calorie Calculator
You got your personal number of calories, adhering to which you will lose weight. Due to what exactly you will achieve this figure - choose for yourself. You can increase physical activity, or reduce the calorie intake of food.
Contraindications to rapid weight loss
Groups of people for whom any weight loss is harmful:
- Children and adolescents need quality food. Deficiency of nutrients will lead to slow development, nervous strain and stress.
- Nutrient deficiencies in pregnant women will delay fetal development.
- Women who breastfeed children.
- At the time of the establishment of female menopause. You should be patient and wait six months, the woman’s weight will normalize.
- Older people should pay special attention to health, so any restrictions that cause the body to stress are contraindicated.
People with chronic diseases can restrict their diet only under the supervision of doctors.
Long daily consumption of foods with a total calorie content of less than 1000 kcal is a threat to human health.
Diet of Elena Malysheva
The popular presenter is known for her diets, which allow you to lose from 4 to 5 kg per week. The proposed diet does not harm the body. It is diverse and balanced. You can verify this thanks to the sample menu:
|Day of the week||Morning||Snack||Dinner||High tea||Dinner|
|Mon||Low-fat cottage cheese, bran bread, green tea||Vegetable salad||Celery soup, boiled breast with buckwheat, natural juice||Berries or fruit||A glass of kefir, boiled fish, a piece of bread|
|Tue||Oatmeal in water with berries, a glass of milk||Beetroot and prune salad, bran bread||Vegetable salad with olive oil, rice and chicken||Natural yogurt||Souffle, boiled green beans|
|Wed||Steamed omelette, carrot and apple salad||Green apple||Vegetable soup, chicken breast with beans||Braised cabbage with carrots||Low-fat cottage cheese, herbal tea|
|Th||Hercules porridge, two bread rolls||The vinaigrette||Sea fish with stewed cabbage, rosehip broth||An Apple||Low fat kefir|
|Fri||Egg, 30 g dried fruit||Low fat cottage cheese||Zucchini puree, steam fish, rosehip broth||Berries||Glass of kefir, rice pilaf with vegetables|
|Sat||Oatmeal, baked apple||Orange||Braised Cabbage, Green Apple||Low fat cottage cheese||Boiled beans and fish souffle|
|Sun||Barley porridge, green tea||Beetroot, Carrot and Cabbage Salad||Buckwheat, steamed cutlet||Fruit juice||Fresh vegetable salad in olive oil, a glass of kefir|
Serving Size should be selected based on its own weight. On average, you need to adhere to a daily norm of 1250 kcal. The basic menu can be varied with original recipes that are easy to find on the Internet.
Basic diet for fast weight loss
How to lose weight by 5 kg per week will suggest expert advice.
Compliance with the basic rules will allow you to quickly achieve the result:
- Consume as many calories as necessary for the planned weight loss, but do not torment yourself with hunger.
- Choose a diet with a gradual reduction in the amount of food. A normal human stomach has a fist volume, for one meal it is necessary to eat food no more than this volume.
- Eating a day is necessary 5-6 times - three required meals and 3 lunches.
- Dinner no later than 2-3 hours before going to bed.
- The diet should contain dishes of low-calorie foods, it is better to cook them for a couple or cook. Remove all fried foods from the diet.
- Remove sugar, sweets, cakes, sweet confectionery from the diet completely. Replace vegetables and fruits, high in vitamins and dietary fiber.
- Perform a set of physical exercises, with increasing cardio load.
- While eating, food should be eaten slowly, chewing carefully. The brain is sure to get enough calories, and hunger will not be felt for long.
- It is necessary to drink 30 ml of water per day per 1 kg of human weight.
- Gradually reduce salt intake to 5 g per day, it retains water in the human body and interferes with weight loss.
- Not to dwell on the results achieved, it is necessary to consolidate the results of applying the principles of good nutrition and an active lifestyle.
It's important to know! The burning of fat by the human body is not even. The main thing is to maintain the general direction, body weight may not change for a while or even grow a little, and then fall sharply. Slender people lose weight more slowly than fat ones. Patience and strict adherence to the rules will ensure success.
Week to lose 5 kg: basic rules
Fitness trainers know how to lose 5 kg in a week and not undermine their health. При похудении основная задача — потерять лишний жир и сохранить мышечную массу.To do this, you should consume enough protein, and conduct strength training. Reduced workloads result in muscle loss.
The normal rate of weight loss without harm to health is 0.5–1% of body weight per week. This rate of weight loss ensures a decrease in adipose tissue, not muscle. Accordingly, with a weight of 80 kg, the correct loss per week will be 400-800 g.
Even with the lowest-calorie diet - cucumber, kefir - the body will use up the fat in the same amount as with a balanced diet. The body in a stressful manner first gets rid of the “non-fat” burden, and then the decrease in body weight still drops to standard weekly rates of 0.5–1%.
The indicator of weight loss, not harmful to health, is only 1 kg per week.
Using the following psychological techniques will allow you to quickly adapt to a new lifestyle:
- Present visually desired. It is necessary in the evening or in the morning, half asleep, to accurately imagine yourself without extra pounds, with a slender figure.
- Reminder card. On a cardboard write out your goals, achieved in the process of losing weight (health, beauty), and everything that needs to be done for this (diet, exercise). Hang the card in a prominent place and periodically mark your real actions to achieve the goal.
- Difficult moments. Analyze the process of losing weight, what bad habits interfere with achieving the goal. Complete the list with necessary actions and stick to it.
- You need to communicate with people who have already successfully lost weight.
- Changing your attitude to food is only energy.
- Do not be afraid of compromises. If you insufferably want a piece of cake, you can eat it, but after that you must remember to run an additional 10 minutes. in training.
The following nutrition program is very satisfying, but at the same time effective. It is allowed only to healthy men and women who have no problems with the heart and blood vessels. A sample menu for seven days is as follows:
|Day of the week||Breakfast||Lunch||Dinner||High tea||Dinner|
|Mon||Yogurt and cottage cheese||Protein omelet and tomatoes||Boiled Chicken with Cucumber and Greens Salad||Yogurt||Baked fish in the oven, rosehip broth|
|Tue||Boiled eggs, fresh tomato||Kefir||Steamed meat, vegetable salad||Orange||Cabbage and Cucumber Salad, Boiled Beans|
|Wed||Cottage cheese, coffee without sugar||Tofu with bread||Steamed chicken, a little dark rice||Sour fruit||Boiled liver, greens salad|
|Th||Ham omelet||Yogurt||Vegetable soup, bread||Dried fruits||Green Peas Stew|
|Fri||Cottage cheese with candied fruit, green tea||Sour fruit||Boiled buckwheat with meat||An Apple||Fish stew|
|Sat||Fried eggs, fresh tomato||Kefir||Boiled Chicken Breast, Fresh Vegetable Salad||Two kiwi||Citrus juice, cabbage salad with peas|
|Sun||Low-fat cottage cheese, coffee without sugar||an Apple||Boiled veal, vegetable salad||Carrot juice||Vegetable salad, apple juice|
It is permissible to eat 30 g of rye or wheat bran per day. Spices are allowed during the diet.
This is an effective diet, which consists in the alternation of drinking and well-fed days. On average, you can lose from 3 to 7 kg per week.
|Drinking||Any liquid in unlimited quantities (broth, tea, juice, compote, coffee, jelly)|
|Vegetable||Any vegetables boiled or raw without salt and seasoning (except for potatoes)|
|Drinking||The diet is the same as on the first day|
|Fruit||Fresh and baked fruits (except grapes and bananas)|
|Protein||The basis of the diet is low-fat cottage cheese, eggs, boiled chicken, sour milk|
|Drinking||Broth and savory drinks|
|Way out of diet||2 eggs for breakfast, light soup for lunch, vegetable salad as a dinner, juices and fruits are suitable for a snack|
With high cholesterol, you should limit the use of yolks.
Buckwheat lovers will like the following diet. Within seven days it is necessary to eat cereals cooked without salt on water. Prepare it in the evening, pouring boiling water. During the buckwheat diet, they consume a lot of water. Kefir is allowed in the amount of one liter per day.
Exiting the program should be based on light nutrition. You can’t eat up right away, eat fatty and sweet. This is a very effective method that will allow you to lose five kilos per week with minimal physical exertion.
It's time to learn how to enhance the effect of diet and become slimmer. Physical exercises will help with this:
- Run. Helps to release fat in the sides and abdomen, improves metabolism and tightens the figure. It is advised to run five kilometers a day three to four times a week. The result will be amazing.
- Jump rope. Jumping allows you to get rid of cellulite and make legs slimmer. It is enough to perform exercises with a skipping rope for 20 minutes a day. It remains to turn on your favorite music and jump on the spot.
- Hoop. Jalahup will help burn excess fat in the waist. He twists 15 minutes a day.
- Yoga. This is an ancient practice that allows you to not only lose weight quickly, but also activate the brain.
- Strap. This is a popular exercise that is performed on the floor. The body should resemble a straight line, and the elbows should be under the joints of the shoulders.
It is recommended to perform classic squats, do stretching. We should walk more often, and instead of an elevator it is better to walk along the sills. Useful to roller skate, bike and ski. The best time for classes is morning.
Additional procedures and tricks
As additional procedures, you can carry out wraps, take special baths and drink herbal teas. This will not help you get rid of subcutaneous fat, however, if your goal is to figure on the scales in any way, you can use these techniques. They will help to quickly remove fluid from the body and allow you to lose weight by 3-4 kg in the shortest possible time.
Medicinal plants contribute to weight loss and are divided into the following categories:
- Diuretics. They contribute to the removal of fluid from the body. They can not be used for a long time. This includes chamomile, plantain, bearberry, horsetail, burdock.
- Laxatives. These include nettle, sea buckthorn, licorice, anise. These herbs normalize the intestines and help cleanse the body.
- Choleretic. These plants convert fat to energy and stabilize the secretion of bile. The most effective diuretic herbs are Helichrysum, Dandelion, Milk Thistle, Volodushka, Tansy and Barberry.
- Against appetite. This includes the marshmallow root, seaweed, flaxseeds. They create a deceptive feeling of satiety.
- Soothing. These plants are effective for weight gain, which is associated with stress. Chamomile, mint, lemon balm, motherwort have a sedative effect.
From these herbs prepare infusions and decoctions. Some of them are contraindicated in chronic diseases.
There are bath procedures that contribute to the speedy discharge of extra pounds. They are made on the basis of the following ingredients:
- Soda. Take three hundred grams of salt and one hundred grams of sodium bicarbonate. Pour them into warm water and plunge into the bath to the chest area. Be in this position should be no more than 15 minutes.
- Oregano. It perfectly relieves stress and promotes weight loss. 400 grams of dry grass is poured with water in an amount of five liters. The composition is put on the stove and wait until it boils. After that, the mixture is filtered and added to the bath. The procedure is carried out every day.
- Mustard. 100 grams of seasoning is dissolved in one liter of water and poured into the bath. In the water are no more than ten minutes.
A Russian bath will help improve skin condition and burn body fat. She is visited in the middle of the day. Soaring in three runs. Before that, you need to drink green tea.
The next method of losing weight removes cellulite and fights with excess weight, cleansing and rejuvenating the skin. There are many types of wraps. Popular treatments based on the following ingredients:
- honey, olive and almond oils, kelp algae, clay with cinnamon, cosmetic mud, vinegar, mustard, red pepper,
The last two are contraindicated in varicose veins of the legs. Essential oils can be added to any of these families.
Reviews of losing weight
Many girls lost weight with the help of these diets. The most popular is the program of Elena Malysheva. She especially liked women who wanted to lose weight after childbirth.
Judging by the reviews, weekly weight loss gives an excellent result, gives vigor and a beautiful figure. In addition, proper nutrition enhances immunity and improves overall well-being.
Some girls use an enema to quickly lose weight in a week. Others get expensive pills and starve themselves. Do not do this, so as not to harm your health.
Weight loss should be complex. Sports and a competent diet are the best partners in the fight against extra pounds.
How mono diet works
In order to cleanse and improve the health of the body, a weight loss technique has been developed using a mono-diet. For several days, only one type of food is eaten. The digestive tract at this time is unloaded, restored and cleansed of toxins and toxins.
A mono-diet cannot last for a long time, as it can cause damage to health. On a mono diet, you need to consume a lot of water.
To maintain functions while restricting food, the body will use nutrients from reserve stores - muscles and organs. Adipose tissue, which provides energy balance, is used by the body last.
A decrease in body metabolism will also occur. Because of this, at first weight loss is active, and then the body systems begin to slow down the metabolism and save energy.
The basic rule of using mono-diet: it should not become the main mode of food intake for a long time.
When used correctly, mono-diets benefit, their advantages:
- ease of use
- low financial costs
- sufficient efficiency
- cleansing the human body of toxins and toxic substances.
Dangers when using monodiet:
- A person feels a breakdown.
- Dramatically decreases performance.
- The body is filled with lethargy.
- A person is haunted by a bad mood and irritability.
- Recovery of excess weight in case of improper exit from the diet.
The result - the body is in a fever, all systems are shaken, the brain is looking for glucose stores under stress. But if you apply this diet from 3 to 5 days, the problems are smoothed out and the benefit on the face is the loss of several kilograms of weight, the cleansing of the body and the absence of a total disaster.
Tip: the product on which the diet will be built should be like.
You should monitor your health, if you feel unwell, stop the diet course and consult a doctor.
To consolidate the positive results and eliminate the shortcomings of the power system, it is necessary to correctly exit the mono-diet:
- Within a week after the diet, you need to eat with the same frequency and fragmentation, do not reduce the amount of water you drink.
- Expand the diet should be gradual. With carbohydrate mono-diet, in the first days after its completion, use the same food as on a diet, add proteins and fats to it a little. With a protein diet, do the opposite.
- Eat the entire first week only low-calorie, low-fat foods.
- There are products fried in oil, it is possible only after a week.
- Do not drink alcohol, soda, fast food.
If you start consuming fatty foods in unlimited quantities immediately after a diet, all the removed, extra pounds will go back.
How to lose weight by 5 kg per week using the kefir diet will be described later.
The rate of use of kefir with 1.5% fat from 1 to 1.5 liters per day. The product should not contain sugar and harmful additives. Only natural kefir should be drunk. For 3 days on kefir, you can lose 3 kg of excess weight. When fasting for 5-7 days, it is necessary to include citrus fruits or apples, a little meat in the diet.
Kefir-apple diet will help to lose weight in a short time, for example, lose 5 extra pounds in a week
Such a diet:
- harms the water-salt balance,
- can provoke diarrhea,
- contraindicated in people prone to allergies,
- difficult to use due to the scarcity and uniformity of food.
Efficiency - in 5 days it is really possible to lose 5 kg.
Kefir diet for a week:
You can lose weight by 5 kg per week using cucumber mono-diet. With it, it is not necessary to drink a large amount of water - a cucumber contains 95% liquid and 5% fiber. Fiber helps to quickly satisfy hunger, activate the intestines. Cucumbers act as a natural diuretic, help relieve swelling, remove stagnant fluid.
5-7 days it is necessary to eat 1.5–2 kg of cucumbers per day and drink more than 1 liter of water.
Features of the diet:
- People with chronic diseases of the genitourinary system are strictly forbidden this diet.
- You can not engage in physical exercises and sports due to a lack of protein and carbohydrates in the menu.
- The results of this diet are short-lived - after a while the weight will return to the old values.
Efficiency - 5 kg in 7 days.
The essence of the egg diet is a sharp decrease in carbohydrates and fats in human nutrition. In this diet, low-calorie chicken or quail eggs are used, which are of great nutritional value. In the egg are almost all the main vitamins and minerals.
The mono-diet is based on the use of hard-boiled 5 eggs a day. You can drink tea without sugar and water. The diet lasts a maximum of 5 days. She is very unbalanced and difficult to withstand psychologically.
This diet is dangerous for patients with allergies, a short period of time can be used. To increase efficiency, it is necessary to intensely engage in physical exercises.
Efficiency - loss of 2 kg in 3 days.
Low-calorie diets: types, basic principles, effectiveness
The basic principle of forming a low-calorie diet is based on a daily strict reduction in the amount of calories consumed. It is necessary to keep an accurate record of all products consumed per day and their total calorie content. Correctly compose a daily daily menu with a balanced content of nutrients.
The main types:
- Basic - daily intake of 1400 - 1600 kcal is the standard for slow, safe weight loss of a person, without significant restrictions. The duration of this diet is not limited by time, but is usually formed for a month, with a loss of body weight of about 3-4 kg. Intense physical activity will improve the result by half.
- Moderately Limited involves the use of 1100 - 1300 kcal per day. The diet lasts no more than 30 days. Weight loss per week is about 2 kg.
- Extreme mode Nutrition can only be followed by healthy people. 650 - 950 Kcal is consumed per day. The duration of this regimen is a maximum of 10 days.
The main principles of a low-calorie diet:
- Eat fractionally - 5-6 times a day.
- Dinner 3 hours before bedtime.
- Steam, cook or bake in the oven.
- Eat vegetable fats no more than 80 g per day. Animal fats are not.
- The daily norm of complex carbohydrates is no more than 100 g.
- The main diet should consist of proteins.
- Remove sugar and other simple carbohydrates from the menu.
- Use salt in foods to a minimum.
- Do not eat alcohol or any muffin.
- The diet should contain the necessary vitamins and minerals.
- Drink at least 2 liters of water per day.
Various combinations of mono-diet and low-calorie diet form the foundation of the Estonian diet. Its duration is 6-7 days. Achieved goal - loss of 4 kg of excess weight.
Weight loss occurs due to the cleansing of the body and loss of excess fluid, body fat is reduced slightly. If you exit the diet improperly, you are more likely to get extra pounds back.
General recommendations when using the Estonian diet:
- Every day, drink as much water as possible, a minimum volume of 2 liters. You can drink 150 ml of unsweetened green tea.
- The frequency of meals should not be less than 5 times. Dinner - 2 hours before bedtime.
- It is forbidden to eat light carbohydrates and fats (sugar, butter, margarine, vegetable oil).
- A repeat of the diet is allowed on the bowl than once every 2 months.
Example menu for 6 days:
- Every 3 hours, eat boiled chicken eggs, you can not salt them. Total amount per day 5-6 pcs.
- In 5 meals, eat 1/2 kg of low fat cottage cheese.
- Eat 0.7 kg of lean chicken per day.
- Boil 250 g of brown rice in water without salt. Eat during the day for 5 times.
- For a day, eat 6 medium boiled potatoes.
- All day it is allowed to consume an unlimited amount of green apples.
Cheese diet for a week
Nutritionists consider the curd diet safe enough for human health, which allows you to get rid of the extra 4 kg in 5 days when unloading and cleaning the digestive system. To achieve such results, you must correctly exit the diet.
The diet uses cottage cheese with a fat content of 4 to 5%. A fatter milk product carries excess energy to the body, and in a less fat cottage cheese, the content of triglycerides, the components necessary to maintain health, is greatly reduced. Cottage cheese contains a large amount of protein. Calcium and phosphorus in the composition are beneficial for the skeletal and cardiac systems.
4-дневная монодиета из творога предполагает дробный, 6-разовый прием пищи. Дневная норма продукта — 0,5 кг, жидкости — 2 л.
Fasting involves a complete rejection of food throughout the week. The usual fasting regime allows the intake of water; during dry fasting, drinking water is prohibited.
Stress in the absence of food makes the body mobilize internal resources and rebuild its functioning scheme. Fasting involves changing the usual diet, both before and after the event.
- biochemical processes using internal resources are changing,
- metabolism is optimized,
- toxins are eliminated
- fats are burned.
- 1-2 days - short.
- 3-7 days - average.
- 10-15 days - long.
- 21 days - extreme.
The result is:
- body rejuvenation
- strengthening immunity.
Weight loss methods without diets
Mono-diets, fasting - these are short-term, stressful ways of influencing the body, which heavily load it and can often be harmful to health.
Tidying the body will allow the following recommendations:
- A person should sleep 6-8 hours. Lack of sleep often causes overeating and gaining extra pounds.
- Take clean water regularly, try to drink at least 3 liters per day.
- Eat small meals 5-6 times a day, leave the table with a slight feeling of hunger.
- Do not eat light carbohydrates: sugar, baking, sweets.
- Calculate your daily calorie intake for the right body weight and never exceed it.
- Lead an active lifestyle, engage in physical education, yoga, breathing exercises.
- Go to a wellness massage, take a contrast shower and go to the steam bath.
Fitness and exercise to clean the stomach
To get beautiful abs muscles you need to perform a specialized set of physical exercises. Before classes, a 5-minute warm-up is carried out, it does not warm up the muscles, stretch in order to avoid injuries.
Cardio exercises are performed:
- fast walk,
- bicycle riding,
The body begins to expend its own fats only after 50 minutes. after the start of classes. During training, the body burns glycogen formed after eating.
Good nutrition for every day
The basic rules for creating a rational list of dishes:
- The products on the menu should like, the dishes bring taste satisfaction - this reduces the risk of breakdown and overeating.
- Calculation of the daily calorie intake by the formula. The ideal weight is multiplied by 30, the result is the daily number of calories that can not be exceeded.
- Eating should be enough protein, complex carbohydrates, vitamins, trace elements.
- Animal fats, easily digestible carbohydrates should be excluded from the menu.
- Fractional nutrition, 5-6 times a day. Last meal 2 hours before bedtime.
Massage helps relieve physical pain after intense exertion, removes cellulite areas and rejuvenates the skin. It is well combined with any of the diets.
The effect of massage procedures for losing weight:
- Acceleration of lymph flow in the human body.
- Restoration of blood circulation in the tissues of the body.
- Recovery of the digestive tract.
When performing breathing exercises:
- The feeling of hunger is dulled.
- The processes in the digestive system are normalized.
- Fat deposits are intensively broken down.
- Energy is restored in the body.
- The human immune system is strengthened.
- Toxic substances are broken down and excreted from the body.
- The nervous system is restored.
To reduce body weight, you need to follow the recommendations:
- You can not use hunger as a means for losing weight.
- Eat only healthy, fresh provisions.
- Cook meat products without using oil.
- Go in for physical education or sports.
- If you want to eat sweets, try brushing your teeth.
Eat balanced, natural foods. When counting calories, you need to make entries in the food diary. You can’t starve. Snacks from low-calorie foods are required.
Vegetarians can lose weight only with a harmonious combination in the diet:
You can lose weight by 5 kg per week, the main thing is to choose a diet that does not harm health and helps to maintain the achieved position. A person must responsibly approach this issue, and decide for himself which way to use it.
Article design: Svetlana Ovsyanikova