The number of people suffering from excess weight is growing steadily. Despite all the efforts of modern pharmaceuticals, which constantly offers new methods to combat obesity, the problem does not disappear. Surprisingly, in order to lose weight effectively, you do not need expensive drugs, dietitians, a gym and spa treatments. You do not need to buy special products for unique dietary complexes, starve and feel discomfort. In fact, all that is required of you is to really want to become slimmer. Many people knowingly refuse to lose weight, because they believe that this is due to the enormous load, serious restrictions and discomfort. Today we’ll talk about how to lose weight by 5 kg without diets. There are a number of rules, adhering to which you can easily comply with and overfulfill such a marathon plan.
Why diet does not have any effect?
Today we are talking about how to lose weight by 5 kg without diets. Moreover, this result can be achieved completely painlessly and naturally. Why do not we offer you another diet with stunning results? Because no diet allows you to achieve a lasting effect. How do we go on a diet? For a long time we overeat, stand on the scales and decide not to eat anymore, at all. The body perceives this as a direct threat and, with a decrease in food intake, switches to the economical consumption of calories.
Accordingly, for the entire period of torment you lose quite a bit, but the most interesting is yet to come. When you are already returning to normal nutrition, the body continues to work in slow motion for some time. This means that all the kilograms lost will quickly return, and even with a makeweight. Moreover, this rule also works for those who, after a diet, monitor portion sizes. So, you have no other option than to switch to a healthy diet and start moving more.
Little tricks before big work
It is necessary to tune psychologically not for short-term changes in the diet, but for a change in lifestyle. This is the only way to lose weight by 5 kg without diets and save the result for a long time. You should not introduce many restrictions at once, it will only accelerate the breakdown. Try to introduce a new rule every week. For example, add 5 vegetables and fruits to the daily diet, next week stop drinking sweet soda and alcohol, and after another seven days give up some of the empty carbohydrates. So, starting to have dinner without bread or replacing the daily cake after dinner with an apple, you can lose about 0.5 kg in a week.
Try to refuse fried foods, preferring cooked in the oven or steamed. Avoid fatty sauces, replace them with lemon or tomato juice, mustard. Modern diets offer a quick and easy way to lose 10 kg or more per week. Why do we suggest you consider how to lose weight by 5 kg without diets? Because, just by reviewing your nutrition system, you can achieve lasting results. And the abundance of diets that supposedly helped many people, powders, pills, drinks leads to the fact that a person gaining weight takes this very calmly. He is sure that, as soon as he takes it, he will calmly restore his former harmony. And then he begins to sort through all the advertised methods, making sure of the futility of his efforts.
Before telling how to lose weight by 5 kg without a diet, we recall once again that you can not use exhausting power systems and excessive physical exertion. Any diet is a big shock for the body. You voluntarily enter it into a state of stress, and then you wonder why it is so drawn to sweets and sweets. These are natural antidepressants. Let's first try to figure out why we are gaining weight, who is to blame. Only the awareness of one’s mistakes can help to correct them, which means gaining a slender figure.
Why is weight starting to grow?
To answer the question of how to lose weight by 5 kg without a diet, you need to clearly understand why so far we have gained weight. There are a number of myths about hormonal disruptions and other exculpatory arguments. This is a genetic predisposition, metabolic disorders, age, sedentary, office work, addiction to sweets. In fact, the main reason is a violation of the internal balance of metabolic processes in the body.
What is a violation of metabolic processes?
In order to function normally, our body requires a number of useful substances and energy resources that come from food. All vitamins and minerals fulfill their tasks, and metabolic processes proceed perfectly. What is food? This is the energy for every cell of our body. However, we eat because the food is tasty, aromatic, for company and so on.
It is especially important to note what we eat. Usually not the products that will provide us with a complete set of trace elements. Often the menu we have is monotonous, overloaded with fats and carbohydrates, which the body has nowhere to put but save in fat. We eat bread and butter, potatoes, flour and fatty meat. Vegetables, fruits, dairy products and cereals fade into the background, although they are what we need every day. As a result, metabolism slows down and weight increases. This does not mean that you can not lose weight in a month. How to lose weight per month by 5 kg, we will consider further.
What is the secret to losing weight without diets?
A baby is born with a natural need for food. He eats when he needs it. However, parents are diligently trying to better feed him, and if the baby refuses to eat soup or porridge, they begin to offer pies, cookies and cake, encouraging frequent snacks. This is how the wrong eating habits are formed, which will turn into problems as soon as the rapid growth ends.
Delicious food is the real problem of modern man. There are many, she is everywhere. But you must clearly remember that you have a calorie limit that cannot be exceeded. Sweets, cakes and desserts are very high-calorie, which means that you have to greatly limit yourself in the rest of the diet. For example, the Napoleon cake is 600 kcal per 100 grams. It is difficult to resist and not eat twice as much, and this is almost the daily calorie intake for a person who leads a sedentary lifestyle. For comparison: the same number of calories will be a sandwich with butter, a plate of meat borsch and a portion of pasta with a fried cutlet. Not too healthy food, and this is also difficult to hold out all day.
Healthy foods do not provide too many calories. For example, a plate of buckwheat porridge and cottage cheese, baked mackerel in the oven, a serving of chicken breast, a kilogram of vegetables and fruits - all this gives no more than 1,500 kcal per day, and you certainly do not face hunger.
From the foregoing, we conclude that it is necessary to adhere to the principles of a healthy diet, choose the right foods and not exceed the limit of calories consumed, this is how you can lose weight for a month. How to lose weight per month by 5 kg, let's take apart.
The mechanism of weight loss without exhausting diets and physical activity
The greatest attention should be paid to what we eat. At the heart of losing weight without diets are two main rules - a balanced diet and consumption of fewer calories than your body consumes. Normally, a person spends about 2000 kcal on physical and mental work per day. If you are engaged in heavy physical labor, this figure will increase to 3500-4000 kcal. However, if you want to not only maintain weight at the same level, but also to lose extra pounds, you will constantly have to be a bit in the red, consuming not 2000, but 1500 kcal. Now it’s pretty much clear how quickly to lose weight in 1 month by 5-10 kilograms. These rules seem simple, but many people make a lot of mistakes.
The main difficulties
Usually these are extremes. A person, deciding to lose weight at all costs, begins to sharply limit his diet. This is wrong, the body cannot be rebuilt so quickly. Imagine that you were filling 92nd gasoline in a car and suddenly decided to switch to another brand or diesel fuel. This is hardly possible without preparation and improvement of the engine. The body is an even more complex system that responds to nervous disorders, skin disorders and digestive problems.
So, how to lose weight in a week by five kilograms? You need to think through your menu, roughly calculate the number of calories and slowly reduce it. Too high-calorie foods should be removed from the diet or replaced with less harmful ones. The lifestyle that you have practiced so far has led to weight gain, which means it is wrong and it needs to be gradually changed.
How to tune in to losing weight without diets?
The more you limit yourself, the more temptation to quit this venture. Everyone knows that. Therefore, we tell how to lose weight without diets in a month. First of all, undress and look at yourself in the mirror, preferably at full height. This will make it possible to determine exactly whether you need to lose weight. If so, then start developing a menu for a week, it will be easier to get used to the new diet. There are several principles according to which you can plan your diet:
- Favorite foods should stay, just replace them with low-calorie ones. Milk and cottage cheese - for low fat, pork - for chicken breast. Even the most problematic category - desserts - can easily be adjusted. Baked apples or pears with honey or caramel will successfully replace pastries.
- Do not go to the store on an empty stomach, as it will be easier for you to resist the temptations.
- Do not rush while eating, chew each piece carefully.
Control the amount of servings
Often we believe that we eat a little, although our portions are very impressive. So, for example, a portion of meat or fish, equal to 85 grams, is placed in our palm and is 160 kcal. A piece of butter the size of a fingertip is 40 kcal, and a strip of hard cheese the size of a thumb is 100 kcal. Increase servings with vegetables and fruits, not high-calorie foods.
Weekly diets: expert opinion
None of the nutritionists approves of the express methods. However, in exceptional cases, they can be used to lose at least 5 kg per week. Weekly diets are always a big stress for the body, however, if there is a grand event ahead, and you do not fit into the dress you pre-selected, the choice is obvious.
Mono-diets are considered the most effective when the basis is only one product. It can be buckwheat, apples, rice. A good result will be the use of exclusively vegetables, cabbage, celery, tomatoes, zucchini without salt and bread. Do not forget that such a regimen cannot be maintained for more than 7 days, and vitamins and minerals in capsules should be taken during the diet. After completing the course, return to the principles of healthy eating so that the result remains for many years.
There is also an easier option, how to lose weight by 5 kg. The meat diet is quite close to the basics of a healthy diet, so it will be easier then to continue to adhere to its principles. The maximum duration is 7 days, the result is 6 kg. The daily menu should include up to 500 g of fresh vegetables, except for potatoes and carrots. Protein food (meat, fish, eggs) - not more than 450 g. You can drink water, unsweetened tea and coffee. Daily calorie content should not exceed 1500 kcal. The rest of the food is prohibited, you can’t fry food, only bake or steam. Fats should be excluded, salads should be seasoned with lemon juice, not oil.
To summarize
To lose weight by 5 kg, you only need to reconsider your lifestyle and menu. You can still feast on delicious cakes, but be aware that this is a junk food that gives nothing to the body. Set aside predefined days on which you can eat fatty and sweet foods, and calculate the rest of your diet based on your calorie intake. Surely the next day the body will ask for normal, healthy food.
In general, consuming a little less than what you spend, you will very quickly begin to lose weight without exhausting yourself with diets. This is a good chance to lose weight in a month. How to lose weight by 5 kg per month, we told you, now it's up to you.