How in a month to lose weight by 5 kg? How to lose weight without harm to health

"How in a month to lose weight by 5 kg?" - this is one of the most urgent issues for today. According to the laws of the market, if there is demand, then there must be an offer. And there are plenty of them - many "experts" do not offer their services for free. Before you give away your money, earned by back-breaking labor, it is worth to get acquainted with what is the process of losing weight, what is a diet and how to actually lose weight on free bases.

School course of physiology to help

Many people still know about the metabolism in the human body from the school bench. It is called metabolism. The metabolism can either create new substances in the body by synthesis, or destroy them. Synthesis of new complex substances is commonly called anabolism, and destruction is called catabolism. By complex substances are meant:

1. Proteins, of which all the muscles in the body are built.
2. Carbohydrates, thanks to which the body receives energy.
3. Fats, energy reserve in the form of deposits in the body.

An athlete who wants to build muscle mass, tries to ensure that his metabolism aspires to anabolism, and to lose body weight, one must strive for catabolism. If you completely break down the shelves, then in order to actually lose 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 stores. In the process of destruction will be allocated energy, which is extremely necessary for the life of the human body. An important point is to prevent the excess of free energy from being put back into fat.

Bad habits

If smoking is more of a psychological habit, getting rid of it is quite difficult, judging by the fact that many professional sportsmen and sportswomen are smoking, hiding from extraneous judging views, it's easier with alcohol. Alcoholics is unlikely to be interested in the topic of dumping excess weight, and interested persons to refuse to drink alcohol for one month will not be difficult.

First of all, alcohol slows down the metabolism. In the process of losing weight, you need to speed up catabolism, and alcohol will stop it. Secondly, for alcoholic drinks there is always a snack - extra uncontrolled calories, which will turn the destruction into anabolism. We must immediately tell ourselves that losing weight with the mind - lose weight, then do not drink alcohol. At all. And a point.

A little bit about the capabilities of the body

All processes occurring in the human body, primarily depend on nutrition and lifestyle. Trying to work on the body chemically, consuming special drugs that are obsessively offered to consumers, without changing consumption and consumption of calories, you can achieve short-term results. But in this way you can harm the body, and the main task, as in a month to lose weight by 5 kg, will turn into a task, how to get rid of pain in the liver, kidneys and stomach. You can suddenly stop eating food by going to water, which will also give a short-term result - at the first ingestion of food in the body, food at a minimum will satisfy the body with energy and create a reserve in the form of fat deposits. One should not rush to extremes - the process of losing weight should be planned in advance and carried out in a rigid framework.

Prepare the body for excess weight loss

Before losing weight, the body needs to be prepared - to transfer it to such a regime that it does not get stressed and does not make fat reserves. Without making any hard changes in the diet, as well as in lifestyle, during the preparatory period, which lasts at least one month, it is necessary to fulfill five conditions:

1. Exclude from the diet fast food. All quick snacks outside the house - pies, chebureks, convenience foods. I want to eat, eat and lose weight - an apple, a banana, nuts, carrots.
2. Exclude from the diet any sweet and sodas. I want to drink 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.
3. Minimize the consumption of sugar and salt. It is not necessary to remove completely from the ration, since sugar, or rather its component - glucose, is necessary for the vital activity of the brain, and the salt contains trace elements that participate in metabolic processes.
4. Ensure abundant supply of oxygen into the blood. Mandatory airing of the premises plus a half hour walk in the fresh air.
5. Healthy sleep. Minimum of 8 hours per day.

Hard performance of the above five points allows you to lose weight by 5 kg without exercise and diets. Reviews of thin people confirm the effectiveness of such preparation of the body.

Without mathematics in any way

One of the steps to lose weight is diet. Lose 5 kg for a person with a fast metabolism, which ruled out fast food from the diet, limited consumption of sugar and salt and in sufficient quantities receives water and oxygen, will not be difficult. For the rest of the same diet without preparation will be stress, which will only increase the fat layer.

From biology it is known that 1 gram of fat is 9 kilocalories. It turns out that 5 kg of fat - this is 45 thousand kilocalories, that is, every day you need to lose 1500 kcal. This is very much like to lose fat. 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 that will also be lost, it is quite an achievable result. It is necessary to correctly calculate the number of calories that enter the body and are consumed, and also create a deficit of 1500 kcal.

A set of tools for monitoring

Since the process of burning fat is laborious enough, you need to stock up a small set of tools that will allow you to control both intake and consumption of calories:

1. Household weighing scales with division up to one hundredth kilogram - for accuracy of measurement. We must weigh ourselves daily at the same time.
2. Kitchen scales with an accuracy of 1 gram. We will weigh all products before use.
3. Pulsometer with calculation of consumed calories. As an economical option, an ordinary stopwatch will help you lose weight - to measure the pulse rate in a free state and under load, with the subsequent calculation of calories expended on the tables.
4. A centimeter for measuring the volume of legs, hips, waist, chest, hands, to understand in which area of the body fat is more pliable.

The first step is to monitor incoming calories

Now you can easily find ready-made tables that indicate the caloric content of foods, as well as tables containing proteins, carbohydrates and fats. They are worth getting, as for a month to lose weight by 5 kg without knowledge of the contents of products is impossible. From the table, choose foods that are affordable for the region, 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:

1. Consumption of food is divided into a large number of receptions, at least 6 times a day, but little by little - this will keep the metabolism in working order, and there will be no desire to have a snack.
2. In the first half of the day, foods with a priority content of carbohydrates are consumed, and in the second - only protein products.

More details with the method of proper nutrition can be found thanks to the course "Lose Weight with Elena Malysheva." The very TV presenter Malysheva, who is a doctor of medical sciences and a professor at the university.

Councils of Doctor of Medical Sciences

A wonderful course for losing weight "Lose weight with Elena Malysheva" is primarily designed for three months and involves a smooth approach to a low-carbohydrate diet, reducing carbohydrate intake to a minimum, and then a smooth exit from a low-carb diet. This course allows you to lose weight without stress for the body. Cutting daily 100 kcal from the diet due to carbohydrates, you can deceive the body, forcing it to switch to the energy of their own fats. Excellent technique. However, focusing on protein products, the author does not agree that during the burning of fat, muscles will also be burned. And if a person needs to keep muscle mass, then you need to consume more protein - from the expenditure of 2 grams per 1 kg of body weight. In general, Elena Malysheva's course is quite effective.

Calories that are not so easy to spend

Remembering about the dear lack of calories in 1500 units daily, to the question of how to lose weight by 5 kg per month, one more is added: "How to effectively consume calories?" It's very simple - to load the body with physical and mental labor. This does not mean that you need to run from the first day of losing weight in the park or raise the bar. Unprepared for the person at the initial stages of walking, a rapid step within one hour will be enough. When walking, you need to monitor the pulse, which should be 70-80% of the maximum heart rate, which is calculated by subtracting the age of 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 should be kept within 128-146 beats per minute. If the frequency turns out to be less, the body will not need energy, if more - the heart can respond with a heart attack!

If there is no action plan on the subject "Physical Culture"

Perhaps only one percent of the population knows exactly what physical exercises need to be done to consume calories. So you do not need to be disappointed when you reach the goal. There is an interesting course that will help burn a lot of calories - "Lose Weight with Marina Corpan". Yes, there are a lot of courses in the world on physical training, aerobics, fitness and other areas. However, they all have the same base of exercises, as in a pattern. And Marina Korpan, using the knowledge of physiology, has created a whole system of exercises "We are 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 you can clearly see the exercises from fitness, yoga, bodyflex, which are performed in a certain sequence, not allowing the body to rest, but also keeping from rapid fatigue. A wonderful technique.

Physical load for voracious muscles

In addition to the course "We Lose Weight with Marina Corp", the course of the young weightlifter 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 on the effectiveness with them can argue. Exercises with weight, using the technique of kettlebell lifting, perfectly load all the muscles in the human body, increase the heartbeat, develop mental concentration. Working with weights heavily loads the muscles of the legs and back, which are the largest in the body and the most voracious in terms of energy consumption. With weight, the expenditure of calories is assured from the very beginning of the lesson to the end. A side factor in kettlebell lifting is the growth of the shoulder joint, if in simple language - the shoulders expand. But muscle growth in the body is controlled by protein intake. Whatever one may say, everything is tied up on food.

Psychological attitude

Of course, every weight loss is most logical to start with a diet. Reviews of slimming people, however, state the fact that one diet is not enough. It is necessary in addition to engage in physical culture. And besides this, you still need to abandon bad habits and remove from the diet a lot of everything very tasty. Before you start losing weight, you need to prepare yourself psychologically. Completely work out the schemes of nutrition, exercise, lose in the head possible stresses and come up with ways to solve them. Starting a business is always very difficult. It is necessary to plan all the actions before the start. For efficiency of performance of the tasks put before itself it is necessary to fill in the daily schedule. Set goals and strictly achieve them. Motivation and self-flagellation are welcome.

Bioadditives for weight loss

Among athletes you can often hear about miraculous drugs that allow a short period of time to lose huge kilograms without harm to the body. Yes, really, eat and lose weight. But the use of drugs is justified by the obligatory physical exertion. If you swallow the pill, lying on the couch, then there will be no effect.

1. L-carnitine. It is synthesized in humans in the kidneys and liver. In fat burning, it takes a direct part, transporting the fatty cell to the mitochondrial matrix, where it is burned with energy release. With active fat burning, the body does not have time to synthesize L-carnitine, it can be helped by taking the drug orally.
2. Omega-3 fatty acids. Contained in fish, cereals and nuts, but with great physical exertion quickly run out. Consumption of Omega-3 during weight loss will increase metabolism, improve the brain and cardiovascular system. Increases sensitivity to insulin, forcing carbohydrates to digest more slowly, holding the energy from them into damage to fat cells.

Lose weight wisely, and you will succeed!