How to lose 5 kg per month?

If there was a need to lose weight by 5 kg at home, then you need to prepare for serious changes in life, as it will have to adjust to a new regime of weight loss. It is important to approach the solution of the problem in a complex way, and only observing the correct regime allows you to see the cherished minus on the scales.

How to eat properly to lose weight by 5 kg?

Without changing the eating habits, you will not be able to achieve your goals. Today, there are a huge number of diets to lose 5 kg per month, but they have some drawbacks. First, to withstand serious limitations, especially if the diet implies the use of a small number of products, may not be many. Secondly, after a person returns to his habitual diet, weight usually returns, and in a larger amount. That is why, dieticians are advised to abandon diets and to lose weight by 5 kg to give priority to proper and dietary nutrition . A month will be enough to rebuild to a new regime and then the habit of eating right will be preserved for life.

Basic principles of dietary nutrition:

1. If you need to lose weight by 5 kg, then it's important to give up harmful food. This category includes fatty, salty, smoked and sweet foods. To refuse it is necessary from a batch, fast food and half-finished products.
2. It is necessary to achieve the correct ratio of BIO. Most of the diet should be protein, and their number should be about 50%. Fat in the diet should be 30%, but carbohydrates - 20%.
3. Separately, we should focus on carbohydrates, because they are complex and simple. Prefer the first option, because complex carbohydrates help to maintain satiety for a long time and provide the necessary energy.
4. Proper nutrition implies a split meal, that is, you should sit at the table every 3-4 hours, but portions should be small enough to just satisfy your hunger. Thanks to this, it will be possible to ensure proper functioning of the digestive system and metabolism, as well as not to feel hunger during the day.
5. The menu should be based on fresh vegetables and fruits, which contain useful substances not only for the figure, but also for health.
6. It is important to properly prepare food so that the maximum of useful substances remains in it, and the calorie content does not increase. That's why it's better to give preference to quenching, cooking, steaming and grilling.
7. For weight loss is very important to drink plenty of water, so the daily rate is 2 liters of fluid. Every morning should start with a glass of water, and also drink this amount for half an hour before meals.
8. Try to limit the use of salt, as it delays water. It is best to add greens and spices, but not mixtures, but separately, for example, coriander or cinnamon.

How to train to lose 5 kg per month?

To spend calories, it is necessary to make a physical load in your schedule. It is best to practice every other day, giving the body time to recover. There are many different directions, so everyone will easily find the most suitable option for themselves. To get rid of excess weight you can choose: exercise equipment, gymnastics, fitness, swimming , dancing, etc. Each of these directions has its advantages, but it is important that the classes bring pleasure, then there will be no desire to quit. Training should last 40-60 minutes. It is best to combine cardio and strength, which will allow you to start the process of losing weight and work out the relief of the body.