"How to lose 5 kg in a month ?" - This is one of the most pressing issues for today. According to the laws of the market, if there is demand, then there must be a supply. And there are plenty of them - many "specialists" do not offer their services for free. Before you give back your money earned by overwork, it is worth familiarizing yourself with what is the process of losing weight, what is a diet and how to really lose weight on free grounds.
School physiology course to help
Many people still know about metabolism in the human body from school. It is called metabolism. Metabolism can either create new substances in the body through synthesis, or destroy them. The synthesis of new complex substances is commonly called anabolism, and the destruction - catabolism. By complex substances are meant:
- Proteins from which all the muscles in the body are built.
- Carbohydrates, thanks to which the body receives energy.
- Fats, energy reserves in the form of deposits in the body.
An athlete who wants to build muscle mass is trying to ensure that his metabolism strives for anabolism, and to lose body weight, you need to strive for catabolism. If completely put into shelves, then in order to really lose weight by 5 kg in one month, you need to limit the body in fats and carbohydrates, give a small load, forcing the metabolism to destroy fat reserves. In the process of destruction, energy will be released, which is essential for the life of the human body. An important point is to prevent excess free energy from being deposited back into fat.
Bad habits
If smoking is more a psychological habit, it is quite difficult to get rid of it, judging by the fact that many professional athletes and sportswomen smoke, hiding from prying eyes, then it’s easier with alcohol. An alcoholic is unlikely to be interested in the topic of losing weight, and it will not be difficult for interested parties to stop drinking alcohol for one month.
First of all, alcohol slows down the metabolism. In the process of losing weight , catabolism must be accelerated, and alcohol will stop it. Secondly, there is always an appetizer for alcoholic drinks - extra uncontrolled calories that will turn destruction into anabolism. You need to immediately tell yourself that we are losing weight wisely - to lose weight, so do not drink alcohol. At all. And the point.
A little about the capabilities of the body
All processes taking place in the human body primarily depend on nutrition and lifestyle. Trying to influence the body chemically, consuming special drugs that are obsessively offered to customers, without changing the consumption and consumption of calories, you can achieve short-term results. But in this way, you can harm the body, and the main task, how to lose 5 kg in a month, will turn into a task, how to get rid of pain in the liver, kidneys and stomach. You can abruptly stop consuming food by switching to water, which will also give a short-term result - the first time that food enters the body, food will at least satisfy the body with energy and create a reserve in the form of fat deposits. You can not rush to extremes - the process of losing weight should be pre-planned and carried out in a tight framework.
Preparing the body for weight loss
Before losing weight, the body needs to be prepared - put it in such a mode that it does not receive stress and does not make fat reserves. Without making any drastic changes in the diet, as well as in the lifestyle, you need to clearly fulfill five conditions during the preparatory period, which lasts at least one month:
- Exclude fast food from the diet. All quick snacks outside the house - pies, pasties, convenience foods. I want to eat, eat and lose weight - an apple, a banana, nuts, carrots.
- Exclude any sugary and carbonated drinks from the diet. Thirsty - tea, coffee, water. Fruits and vegetables contain a lot of water. The amount of water consumed per day should be at least 3% of the total body weight.
- Minimize sugar and salt intake. It is not necessary to completely remove from the diet, since sugar, or rather its component, glucose, is necessary for the vital functions of the brain, and salt contains trace elements that are involved in metabolic processes.
- Provide a plentiful supply of oxygen to the blood. Compulsory airing of the premises plus a half-hour walk in the fresh air.
- Healthy sleep. At least 8 hours a day.
Tough implementation of these five points allows without physical exertion and diets to lose 5 kg one-time. Reviews of people who have grown thin confirm the effectiveness of such preparation of the body.
No math
One of the steps to lose weight is diet. Lose weight by 5 kg for a person with a fast metabolism, who excluded fast food from the diet, limited his intake of sugar and salt and received enough water and oxygen in an adequate amount, and would not be difficult. For the rest, a diet without preparation will be stress, which will only lead to an increase in body fat.
From biology it is known that 1 gram of fat is 9 kilocalories. It turns out that 5 kg of fat is 45 thousand kilocalories, that is, you need to lose 1,500 kcal daily. This is a lot, as for fat loss. However, for the loss of the total mass, which includes not only fats, but also energy reserves in the form of carbohydrates, as well as proteins in the form of muscles, which will also be lost, a completely achievable result. You need to correctly calculate the number of calories that enter the body and are consumed, and also create a deficiency of 1500 kcal.
Toolkit for control
Since the process of burning fat is quite laborious, you need to stock up on a small set of tools that will allow you to control both the intake and consumption of calories:
- Household scales for weighing with division up to hundredths of a kilogram - for accuracy of measurement. Weigh in daily at the same time.
- Kitchen scales with an accuracy of 1 gram. It is necessary to weigh all products before use.
- Heart rate monitor with calorie intake. As an economical option, a regular stopwatch will help those losing weight - to measure the heart rate in a free state and under load, followed by calculating the calories burned in the tables.
- A centimeter for measuring the volume of legs, hips, waist, chest, arms, to understand in which area of the body fat is more malleable.
The first step is to control calories
Now you can easily find ready-made tables indicating the calorie content of products, as well as tables containing protein, carbohydrates and fats. They should be acquired, since it is impossible to lose 5 kg in a month without knowledge of the contents of the products. From the table, select the products available for the region of residence that are low in calories, as well as fats and carbohydrates, but with a high protein content. Then everything is simple, the main thing is to remember:
- Break down food intake into a large number of meals, at least 6 times a day, but little by little - this will keep the metabolism in working condition, and there will be no desire to eat.
- In the first half of the day, foods with a priority content of carbohydrates are consumed, and in the second - only protein foods.
You can get acquainted with the methods of proper nutrition in more detail thanks to the course "Losing Weight with Elena Malysheva". The same TV presenter Malysheva, who is a doctor of medical sciences and a university professor.
Doctor of Medicine Tips
A wonderful course for losing weight is “Losing Weight with Elena Malysheva” is primarily designed for three months and involves a smooth approach to a low-carb diet, minimizing carbohydrate intake, and then a smooth exit from a low-carb diet. This course allows you to lose weight without stress for the body. Cutting off 100 kcal daily from the diet due to carbohydrates, you can fool the body by forcing it to switch to the energy of its own fats. Great technique. However, focusing on protein products, the author does not agree that muscles will be burned during fat burning. And if a person needs to maintain muscle mass, then you need to consume more proteins - from a consumption of 2 grams per 1 kg of body weight. In general, the course of Elena Malysheva is quite effective.
Calories That Aren't Easy
Remembering about the treasured lack of calories of 1,500 units daily, another question is added to the question of how to lose 5 kg in a month: "How to efficiently use calories?" Yes, it’s very simple - to load the body with physical and mental labor. This does not mean that you need to run in the park or lift the barbell from the first day of losing weight. An untrained person at the initial stages of walking with a quick step for one hour will be plenty. When walking, you need to control the pulse, which should be 70-80% of the maximum heart rate, which is calculated by subtracting age from the number 220. For example, if a person who wants to lose weight is 37 years old, then his maximum heart rate will be 183 beats per minute. Accordingly, to start burning fat, the pulse must be kept within 128-146 beats per minute. If the frequency is lower, the body will not need energy, if it is higher, the heart can react with a heart attack!
If there is no action plan for the subject of "Physical Education"
Perhaps only one percent of the population knows exactly what exercise to do to spend calories. So do not be disappointed, having practically reached the set goal. There is an interesting course that will help burn many calories - "Lose Weight with Marina Korpan." Yes, in the world there are a lot of courses in physical education, aerobics, fitness and other areas. However, they all have the same exercise base, as in a pattern. And Marina Korpan, using the knowledge of physiology, created a whole system of exercises “Losing Weight with the Mind”, which, acting in their own way on different human organs, together allow to multiply the achieved result. In the lessons, exercises from fitness, yoga, body flex are clearly visible, which are performed in a certain sequence, not allowing the body to relax, but also keeping it from getting tired quickly. Wonderful technique.
Exercise for Gluttonous Muscles
In addition to the course "Lose Weight with Marina Korpan", a course of a young weight lifter is useful. To do this, you need an ordinary 16-kilogram weight. For comparison, the weight is much cheaper than going to the gym, treadmills and other sports equipment. But in terms of efficiency, they can argue with them. Exercises with kettlebell, using the technique of kettlebell lifting, perfectly load all the muscles in the human body, increase the heartbeat, develop mental concentration. Working with a weight heavily loads the muscles of the legs and back, which are the largest in the body and the most gluttonous in terms of energy consumption. With kettlebell, calorie consumption is provided from the very beginning of the lesson to the end. A side factor in weight lifting is the growth of the shoulder joint, if in simple language - the shoulders expand. But muscle growth in the body is driven by protein intake. Like it or not, everything is tied to food.
Psychological attitude
Of course, every weight loss is most logical to start with a diet. Reviews of losing weight people, however, state the fact that one diet is not enough. It is necessary in addition to engage in physical education. And besides this, you still need to abandon bad habits and remove from the diet a lot of very tasty things. Before you begin to lose weight, you need to psychologically prepare yourself. Fully work out nutrition schemes, classes, lose possible stresses in your head and come up with ways to solve them. Getting started is always very difficult. You need to plan all the actions before the start. For the effectiveness of fulfilling the tasks set for yourself, it is worth filling out a diary. Set goals and strictly achieve them. Motivation and self-flagellation are welcome.
Dietary Supplements
Among athletes, one can often hear about miraculous drugs that allow you to lose colossal kilograms in a short period of time without harm to the body. Yes, really, eat thinner. But the use of drugs is justified by mandatory physical exertion. If you swallow tablets while lying on the sofa, then there will be no effect.
- L-carnitine. It is synthesized in humans in the kidneys and liver. It is directly involved in the burning of fat, transporting the fat cell to the mitochondrial matrix, where it is burned with the release of energy. With active burning of fat, the body does not have time to synthesize L-carnitine, it can be helped by taking the drug orally.
- Omega-3 fatty acids. They are found in fish, cereals and nuts, but with great physical exertion they quickly dry out. The consumption of Omega-3 during weight loss will increase metabolism, improve the functioning of the brain and the cardiovascular system. It will increase insulin sensitivity, causing carbohydrates to be absorbed more slowly, keeping the energy from them absorbed in damage to fat cells.
Lose weight wisely, and you will succeed!