How to lose 5 pounds: exercise and menu recommendations

You need to consume less calories. Excess weight will go if there is a smaller amount of calories. Also the diet should consist of healthy food, and in the mode of the day needs to be added exercise. Every week, it would take one kilogram, if the number of calories in food will be reduced by a thousand. This result is achieved when connecting the amplified physical activity and less calorie food:

  • Consumption of daily calories in the size of 1000-1200 and physical activity, which involve the largest possible number of muscles. Sweat it must be consumed a large amount of oxygen. For example, a person may engage in swimming or Jogging. A week can go from 1.5-2.5 kg.
  • No matter how great a weight, you cannot consume 1200 calories a day more than one week.
  • You need to start counting calories just diet. Everything counts, and calories in dressings, sauces and drinks too.
ope proprium nutritionem

Can I throw in just thirty days, five extra pounds?

Is it possible to lose weight in a month 5 kg, if you eat right? Lose excess weight not only by reducing the consumed amount of food, but with the help of proper nutrition. So pay attention to your diet.

Foods that contain more nutrients, will help to maintain a longer feeling of satiety and thereby discourage get into the fridge often.

How to lose 5 kg per month? Diet, properly chosen, help!

The diet should be more green vegetables, lean proteins and fruits in a small amount.

You need to record all foods eaten in order to accurately count how many calories were consumed, and the entry of burning all the calories during physical training. It is possible for this to journal of nutrition. How to lose 5 pounds? I can tell and nutritionists, but they just used the calorie counting.

To control the portion size a lot easier if you do the cooking yourself. Meals can be taken in a plastic container to work, so you can maintain your figure and to save money on Lunches. Eating outside the home, you need to follow the same rules: order dishes with lots of vegetables and protein, not roasted. You also need to count calories you eat.

In diet liquid should be in the form of water, black coffee, tea without sugar or carbonated water. Don't underestimate the calories contained in beverages. You can use skim milk, soy or almond. You should also eliminate alcohol completely, the maximum you can drink a glass of wine.

Rules

Diet for weight loss 5 pounds in a month does not provide for the use of not delicious food, but you should replace some of the ingredients to reduce calories. These recommendations will help you:

  • salad can not sour cream, and yoghurt;
  • to add to the diet that is rich in slow carbohydrates;
  • tiles of dark chocolate to eat instead of cookies or cake;
  • at least fruit;
  • dose oil for cooking, it can be used in the form of a spray.
fluidi ut sunt in forma aquae

A necessary step in any weight loss program nutritionists believe cleansing modern adsorbent Enterosgel. He actively absorbs only harmful toxins in abundance enters the bloodstream through breakdown of fat deposits. These toxins provoke characteristic diet nausea, unpleasant taste in the mouth, disorders of the chair, pale skin, the appearance of pimples and blemishes. This sorbent is well fills the stomach, thereby creating a feeling of satiety, sucks an excess of gastric juice and enzymes that neutralize their irritant effect on the stomach wall. Let him receiving long courses in contrast to other sorbents.

Physical activity

Proper nutrition is not enough in order to lose 5 pounds in a month. Exercises that will help to come into a desired shape, should be daily. The duration of physical activity should be a couple of hours a day. While running calories burned 861-1286. It's for one hour.

When swimming calorie burning is slower – 423-632.

If you do not like to run, you can jump to jump rope, calorie burning same. Walking up stairs will burn for hours 657-981 calories.

If you do not include in a weight loss program exercises and will only a proper diet, then to wait for result longer. Without exercise you can lose weight by 5 kg in 2 months.

Psychological factors

Be sure to monitor the result. Measure weight once a week. This procedure should take place at the same time. At the same time become need on the scales before Breakfast and without shoes. Also no need to keep track of weight fluctuations on a daily basis. It will be harder psychologically to achieve results.

Corporalis operatio

How to lose 5 pounds? This is easier to achieve if a company has associates. You can arrange some kind of competition, for example, who quickly lose the prescribed weight.

Additional motivation can be a swimsuit or jeans that are small in size, but really want to wear. Also, these garments can be useful in order to see what progress has been made. Clothes, like a mirror, never lies.

Supported result

If the result is reached, it is possible to brag to her friends: "weight per month 5 kg", but the end is not yet. Of these five pounds part of the dropped weight is just excess fluid that excretion from the body. To continue the same regime that in the course of the month, we still have about two weeks:

  • Every day you should eat no more than 1200-1400 calories and not to exclude physical exertion.
  • During these two weeks you may find that the body changes and the pounds are not falling, but not growing. Thus, the body adapts to the fact that the excess liquid is gone, and the muscles become stronger.

For the month of proper nutrition and hard physical effort your body gets used to the new regime. When the excess weight is dropped, it cannot go back to the usual rhythm of life. Therefore it is impossible to pull all the food is without measure. But to starve yourself is not necessary. Any food in excessive absorption of harm.

How to lose 5 pounds, if you do not follow the regime? Unfortunately, no you can't do it. After all, food should be regular and timely. Not starving throughout the day, and then there is night. The greatest number of calories should have for Breakfast or lunch and during the dinner food is better not to overdo it.

Subsidium inde

Tips on consolidation of

To continue to lose weight, need not stop to exercise and leave the diet, which was the last month:

  1. In addition to aerobic exercise, you need more weight training. Because, in addition to burning fat, needs to build muscle mass. Along with the weight out of the latter, which could have an impact on the metabolism for the worse.
  2. Training must be comprehensive. To run, you can add swimming and Cycling. Six receptions with a small amount of food can be replaced by three, but with an average amount of food.
  3. To less to eat during a meal, you need to drink a glass of water before a meal. Liquid fills the stomach, and feel satiety.
  4. During the day you need to drink one-two liters of water. Not only will this help keep the appetite under control, but also beneficial for the skin, it will become more elastic.
  5. Brushing your teeth after meals is necessary in order not to bite and in order to contain the gums. This advice is rather psychological, but also helps.
  6. During the day you need to be in motion. If you need to reach some floor, then do it better the stairs instead of the Elevator.
  7. Chew chewing gum during the day, but not more than 15 minutes after a meal, and then along with to lose weight it is possible to earn a stomach ulcer.
  8. During the day to do 10,000 steps, can be more but not less.
  9. To lunch diet to include green salad. There should be a large portion of salad and a small main course, which should consist of protein.

The problem with the weight due to disease

If pounds can't lose for medical reasons, you must consult with your doctor. The extra weight can give thyroid disease or diseases in gynecology. That is, you first need to pass the required tests to see if there was a hormonal failure in the body. Only after exclusion of all causes could resume the fight against obesity.

postulo magis fortitudo disciplina

A small conclusion

Now you know how to lose 5 kg. so, in order to achieve the desired result in losing weight, it is necessary to involve all systems of the body, that is not enough to eat only one product, or worse, starve. It is necessary not only to reduce calories consumed, but also to improve the metabolism eat small portions but often. During physical activity should be involved all the muscle groups so that weight was gone, and the skin became elastic.

29.03.2018