Lose weight by 5 kg per month menu. How to lose weight at home in a month? Mental attitude: how to lose weight without stress

Effective weight loss methods involve setting specific goals and deadlines. With a measurable result, it is easier to control the process and, if necessary, make appropriate adjustments to it. And very often the goal sounds exactly like this: “lose weight by 5 kg in a month.” There are quite understandable reasons for this wording.

Why losing weight usually set just such a goal, psychologists are interested. After a series of studies, several of the most common reasons for this choice were identified:

• the result looks quite achievable;
• such weight loss is already noticeable visually;
• it can be achieved in a fairly short time;
• no need to use extreme methods;
• a short stabilization period to keep the result.

For most of those whose weight is not much deviated from the upper limit of the norm, dropped 5 kilograms can be the ultimate goal - they are enough to return to the acceptable limits of the body mass index.

And for those who managed to build up solid fat reserves, 5 kilograms is another step towards achieving their cherished goal.

Agree, the cycle: losing weight by 5 kg - rest and stabilization - again losing weight by 5 kg, looks much nicer than a protracted marathon when you need to lose 20 or even 50 kilograms.

Opinion of physicians

According to numerous studies, for people whose overweight does not exceed 20% of the norm, doctors consider the optimal rate of weight loss when it takes no more than 1 kilogram per week. This allows the body not to experience a lot of stress and keeps the metabolism at a high enough level so that the lost weight does not come back.

For people with a body mass index over 30, it is perfectly acceptable to lose 3 to 5 kilograms per week. But such intensive weight loss should take place under the strict supervision of nutritionists and trainers. It is impossible without active physical activity and a well-constructed, balanced diet. In this case, five kilograms is the upper limit of weekly weight loss.

We hope that these data will give thought to those who succumb to the advertising tricks of unscrupulous manufacturers who promise weight loss of 10-15 or more kilograms per month without additional effort.

If such a result is achievable, then only through a complete imbalance of the digestive, endocrine and nervous systems. Is it worth striving for a beautiful figure, the price for which is lost health and a whole bunch of serious diseases?!

Dangerous Consequences

Since losing weight by 5 kg in 1 month is an almost ideal result both for the state of the body and for visualizing the result (body volumes decrease by about a size!), This pace should be followed.

A more rapid weight loss can cause extremely negative consequences:

With prolonged fasting or unbalanced diets, vitamin deficiency is often observed. If complete animal protein is excluded, anemia quickly develops.

The general condition of extremely thin people also leaves much to be desired. They are constantly haunted by headaches, fainting in the morning, weakness, nausea and chronic fatigue syndrome.

healthy weight loss

The basis of healthy weight loss is proper nutrition, which, in fact, is not a diet, but should become a new way of life. Building a well-thought-out balanced menu is not easy. It is better to do this with the help of a specialist who will take into account all the characteristics of your body and even individual taste preferences.

But even if you follow the generally accepted rules of a healthy diet, you can be guaranteed to lose 5 kg in 2 months without any problems and additional loads, and even more so the use of drugs and fat-burning drugs:

All spices and seasonings that increase appetite should be excluded from the menu: horseradish, mustard, garlic, etc. But turmeric, ginger, cinnamon, cloves, coriander, red and black pepper, cardamom, basil, rosemary will be useful. They speed up metabolic processes, activate blood circulation and promote the burning of body fat.

Herbs for slimness

The use of herbal teas, decoctions and tinctures for weight loss is becoming increasingly popular again. But not everyone knows that their improper use can cause no less harm to health than “Thai pills” and other dubious drugs. For example, buckthorn bark not only causes severe diarrhea, but can cause miscarriage and heavy menstrual bleeding.

It is best to use complex herbal preparations for weight loss, which are sold in pharmacies. Their composition is carefully selected so that the herbs included in it enhance the healing properties of each other.

Herbs for industrial production are grown in ecological regions and undergo the strictest radiation and environmental control. And you can’t be so sure about plants bought in the markets, especially if you don’t know much about them.

Before using herbal decoctions, be sure to read their composition and make sure that you have no allergies and contraindications to all its components. Be sure to coordinate their use with your doctor is necessary during pregnancy and lactation or the presence of any chronic diseases. You won't always get banned. Properly selected plants can help you lose weight and heal the body at the same time.

Important! Remember that you need to drink herbal teas strictly in dosage, as a medicine, and not instead of water. With an overdose, there is a high risk that you will get the opposite of the desired effect.

Physical activity

Physical activity is the key to successful weight loss. After all, to get rid of extra pounds, you need to spend more energy than you get it. In fact, 5 kilograms can go away within a month, even if, without changing the diet, just increase physical activity.

To load the body more, it is absolutely not necessary to visit the gym every day. Even if you use less modern technical advances that make household work easier, this will allow you to spend 200-500 kcal more per day, depending on the type of activity. Here's what you can do every day:

• forget about the dishwasher and wash the dishes by hand;
• sweep the floor, not vacuum;
• wash the floors not with a mop, but leaning or squatting;
• do not use the elevator, but go up and down the stairs;
• do not use a machine spin, but twist the linen with your hands;
• cups, glasses, etc. place on the topmost shelves to which you need to reach;
• get off the transport 1-2 stops earlier to walk.

Many consider such a load insignificant, but try to do it daily, and positive results will appear very quickly.

Sports

For those who can still make time for the gym, we recommend aerobic exercise first. They activate the work of the cardiovascular system, saturate the cells and tissues with oxygen, and keep the muscles in good shape.

Ideal for the following sports:

Overweight people should be especially careful about running. It was once considered the best way to lose weight. But modern research has proven that excessive stress on the joints during running can lead to inflammation and even premature destruction. Walking at a moderate and fast pace, on the contrary, is useful and will allow, in combination with a properly selected menu, to lose weight by 5 or more kilograms per month.

Benefits of gradual weight loss

Gentle weight loss systems are designed in such a way as not to harm the body. Proper nutrition helps to cleanse the body, accelerate metabolic processes and normalize digestion. A person will receive all the necessary vitamins and nutrients from food, and at the same time not experience a constant feeling of hunger.

Benefits of the 5kg per month diet:

• The weight will come off gradually. Depending on the initial weight, you can lose 5-10 kilograms in a month.
• The diet has a minimum of contraindications. As prescribed by a doctor, it can be used by women during pregnancy and lactation, as well as in diseases of the gastrointestinal tract.
• You don't have to suffer from monotony. The body will receive nutrients and is not depleted. Dishes are delicious and varied.
• Minimizes the likelihood of regaining lost weight. The diet is designed for a month, but you can stick to this diet for longer.
• Good nutrition has a beneficial effect on the overall health of the body. A properly selected menu helps to remove toxins, toxins, excess moisture. Improves the condition of the skin, nails, hair.
• If you do at least primitive gymnastics and self-massage, you don’t have to worry about the skin sagging and becoming flabby.

Among the shortcomings, not so intensive weight loss can be noted. This option is not suitable for those who want to lose weight in a short period of time.

Diet Basics

How to lose weight by 5 kg in a month:

• Count kilocalories. You need to get 1200-1600 kcal per day. So the weight will go away gradually, at a moderate speed.
• Starving is prohibited. Snacks should be healthy: yogurt, a glass of kefir, a handful of berries, an apple, cereal bars.
• Beginners are encouraged to keep a food diary. It is necessary to record the types of foods consumed, calorie content, the body's reaction to certain dishes.
• Make a meal plan. The body gets used to the routine, and the digestion process will be faster.
• The diet should be dominated by carbohydrates, in second place - proteins, and the least fat.
• The last meal should be 3 hours before bedtime.
• It is easier to get rid of five kilograms with the help of fractional nutrition. Small portions constantly keep the metabolism active and inhibit the production of a hormone that causes appetite. If a person is starving, metabolic processes decrease, and the body goes into an economical mode, saving reserves.
• It is necessary to observe the drinking regime. Drink at least 2 liters of non-carbonated water. Liquid improves metabolic processes and removes toxins faster.
• To replenish the balance of vitamins, you need to eat varied. The lion's share of the diet should be fresh vegetables and fruits.
• It is necessary to get rid of bad habits: this category includes not only alcohol and smoking, but also the habit of snacking on the go, the love of fast food.
• It is worth accustoming yourself to eat in a calm environment. It has been proven that a person who consumes food with music or watches TV eats much more. By the way, the “small plate rule” will also help to visually deceive the body: the portion seems larger in it.
• To lose 5 kg per month, you need to properly prepare meals: the most useful are steamed, boiled or stewed foods.

Features of the menu

What should be the diet menu to lose 5 kg per month:

• The most satisfying breakfast should be. It is best to choose foods rich in protein and fiber. Cottage cheese, porridge with milk, scrambled eggs, casserole with dried fruits are an excellent choice.
• As a snack, you can choose compote or juice with biscuit cookies, an apple, vegetable salad, berries or sour-milk products.
• Lunch should be hearty. Be sure to use liquid dishes - soups, borscht, pickles. They are useful for digestion and speeding up metabolic processes. The total serving volume should not exceed 300 g.
• Dinner should be light so as not to disturb sleep. It can be boiled meat or fish with a vegetable side dish, scrambled eggs, salad with vegetables or fruits.

In the diet of losing weight should not be:

• Simple carbohydrates (flour, sweet).
• Fatty meals.
• Canned food, marinades, purchased mayonnaise, sauces.
• alcohol.
• Soda, packaged juices.

Indicative menu for each day:

The most effective of sparing diets

To get rid of 1 kg in 1 week, you can choose one of the following diets:

• Potato. Lasts 30 days, hearty, tasty. Potatoes can be consumed in any form, with the exception of fried. Additionally, the diet includes lean meat and fish, vegetables, fruits.
• Lenten. Products of animal origin are excluded. It is allowed to eat vegetables, fruits, cereals, nuts, legumes, mushrooms, vegetable oil in small quantities.
• Kremlin. The amount of carbohydrates consumed is limited, the basis of the diet is fatty and protein foods. Fasting days are recommended once a week. Dairy products, pasta, sweet fruits, cereals, confectionery are excluded from the menu.
• Low carb. Food with fast carbohydrates is prohibited: sweet fruits, pasta, confectionery, potatoes, fatty dairy products. The amount of saccharides should not exceed 120-150 g per day. The basis of the diet is protein food.
• ABC. Many consider this diet a kind of sports. Food is divided into three groups: A (red foods) - fatty meat, sweets, lard, carbonated drinks, fatty dairy products and others are completely excluded from the diet. In (yellow) - they can be up to 18 hours, this category includes cereals, lean meat, dry cookies, dried fruits, pasta, low-fat dairy products. C (green) - the most useful for the body, these are vegetables, herbs, apples, citrus fruits, lean fish, seafood.

"Helpers" for weight loss

The value of each dropped kilogram for a woman is equal to gold. You can speed up this process with hard training. The best way to activate fat burning is cardio. Due to aerobic glycolysis, the release of fat reserves begins. The amount of muscle mass is preserved.

Important! Fat burning begins 40-50 minutes after the start of the workout. Before that, the body consumes the glycogen stores that came with food that day.

You can start with regular walking and jogging. By the way, everyday household chores (vacuuming, ironing, window cleaning) also help to lose weight. More difficult are crossfit loads, jumps, airstep exercises, etc.

Cardio training can be combined with strength training. They improve the relief of muscles and overall endurance of the body. You can start with 2 approaches and gradually increase the load. Any workout begins with a warm-up (muscles and ligaments need to be warmed up to avoid injury). Then you can do 15-20 minutes of cardio exercises and move on to power complexes. It is recommended to complete the lesson with intensive cardio loads and stretching exercises.

Weight loss by 5 kg without sports and diets

You can lose weight without diets, but the diet will still have to be revised. It is the wrong diet that often prevents you from losing extra pounds. From it you need to exclude fatty foods, simple carbohydrates, foods rich in preservatives, flavors, flavor enhancers. It is also better to refrain from hot spices. Fasting days are useful: they are recommended to be carried out once a week. On this day, it is recommended to eat foods that cleanse the body and speed up the metabolism.

An important role in losing weight is played by the regime of the day. Sleep should be full (at least 7 hours a day). Stressful situations can also contribute to obesity. Many people try to "seize" trouble, and therefore get better. Sports, a relaxing bath, meditation, aromatherapy will help fight stress.

Cosmetic procedures will also help to improve the figure. Peelings, wraps, massages improve the condition of the skin, improve blood circulation in problem areas and promote weight loss.

Important! It is worth using diet pills and fat burners only after consulting a specialist.

Natural fat burners will also help you lose weight. The video below will tell about their effect on the body and the features of adding to dishes.

Many people dream of losing weight quickly and safely. For example, some people want to get rid of five extra pounds in one month. There is nothing complicated about this, and even nutritionists consider this rate of weight loss to be completely normal, not harmful to health.

If you want to quickly lose weight by 5 kg, you will have to normalize your diet and add some physical exercises that you can even do at home. In this article, we will tell you about all the intricacies of getting rid of five kilograms in one month.

A lot depends on the diet, especially if you want to effectively lose weight without diets and harm to health.

Week 1 The first and most important thing you need to do at the very beginning is to increase the number of meals to five per day: breakfast, second breakfast, lunch, afternoon snack, dinner. At the same time, you need the most nutritious food with a minimum fat content.

Give up everything that can harm you: fried pies, hot dogs and other similar products. Having coped with this simple task in the first week, you will take the first confident step towards a beautiful figure.

Week 2 It is necessary to remove from your diet any fried foods, cream, butter and sour cream. The above five meals a day should remain. Add vegetable salads to your diet (twice a day). Fiber-containing vegetables normalize digestive processes and material metabolism, improving the condition of your skin, hair and body as a whole.

Week 3 Now it is important to exclude fatty meat (hams, pork, etc.), switching to seafood. You can eat chicken fillet in small quantities.

You should reduce your food portions by about a third by lowering your calorie intake.

Week 4 If you have strictly adhered to the weight loss system, you are on the right track. In the fourth week, it is important to give up carbohydrates. The best dishes for you should be fish, vegetable salads, tea without sugar. In the morning you can eat a small slice of bread.

Avoid fruit juices and coffee. Replace them with healthy and effective vegetable juices. On the day you need to drink them 5-6 glasses. Auxiliary physical activity, which we will discuss below, will help you achieve the best result.

Diet for weight loss by 5 kg per month

Consider a specific diet option for effective weight loss with a description of acceptable dishes. In each of the following groups, you should choose one of the options:

Breakfast

• a glass of low-fat milk, tea or coffee with a couple of bran crackers or unsweetened biscuits, and an apple;
• a glass of low-fat milk, coffee or tea with a slice of bran bread with jam or cream cheese, and one apple;
• fat-free yogurt with a couple of bran crackers with cheese or ham, and an apple.

Lunch

There is little choice here. You can drink a cup of any unsweetened tea - green, black or red.

Dinner

• grilled skinless chicken breast with three slices of boiled pumpkin;
• 200 g of red lean meat with salad;
• bean salad with bread;
• 150-200 g tuna with vegetables.

afternoon tea

• fruit salad, tea/coffee and a small sandwich with jam or melted cheese;
• a couple of fat-free yogurts, an orange and a bran cracker with jam;
• tea/coffee, two whole-grain crackers with ham or cheese, and one seasonal fruit;
• fruit jelly, tea/coffee and a small cake.

Dinner

• omelet from two eggs with cheese and tomato paste;
• two servings of pie with vegetables;
• fish salad (for example, with sardines or herring).

What foods prevent you from losing 5 kg in a month?

As you already understood, the first step is to review the diet. Among the products that interfere with getting rid of excess weight, the following are distinguished:

• flour products;
• sweet and salty foods;
• smoked, fried;
• any fast food;
• soda;
• alcoholic drinks (half a glass of dry red wine is allowed once a week).

Exercise for weight loss by 5 kg per month

An integral part of losing weight by 5 kg per month is regular exercise. You can work out at home, in the park or enroll in a gym.

There are different types of fitness and sports centers with different programs, so you can easily choose the option that suits your taste and budget. If you like home workouts, we will teach you some effective exercises. This option is good because you can do it at a convenient time and not spend money on subscriptions.

To lose extra pounds, you need to perform the following set of exercises every day:

1. Rope jumping. Known to all of us since school days, they effectively burn calories, giving a uniform load to all muscle groups. With it, you will quickly get rid of fat deposits on the abdomen and tighten flabby thighs and buttocks.
2. Stretching. So called muscle stretching exercises to create a slim figure. Stretching is recommended to be combined with jumping rope or running, stretching after these active loads.
3. Planks. An elementary exercise that does not require special activity, but helps to strengthen all the muscles of the body and increases your endurance. There are different versions of their execution, but the main one is as follows: you need to take a horizontal position with emphasis on the forearms and toes (the body should be extended in a straight line). At first glance, this exercise seems simple, but try to stand like this for 60-90 seconds, and you will change your mind.

Helpful Hints

Some helpful tips for physical activity:

• You will need comfortable sportswear that will allow you freedom of movement and allow you to work out all muscle groups.
• You should start small, gradually increasing the number of repetitions or execution time. This approach will allow you to effectively burn fat without harm to health, creating a beautiful figure.
• It is necessary to start playing sports no earlier than 2 hours after eating.

To maintain the results achieved in a month, you need to follow some basic rules.

Weight stabilization. If you managed to get rid of five extra pounds in a month, some of them are a simple liquid that has left the body. You should continue to follow the above diet and exercise for a certain amount of time to maintain the result. For example, you should limit yourself to 1200-1400 kcal per day. Your weight may not change, but your figure will improve as your body begins to build muscle to accommodate the loss of water.

Don't let it break. It is important to learn how to avoid temptations, as losing weight can lead to overeating. Preventing this is easy: enjoy your favorite foods, but remember the sense of proportion.

For example, some people after a daytime fast break down and start eating at night. Try to have a hearty breakfast and lunch, filling yourself with energy for the whole day. Dinner must be light.

Surprise your body. In order to maintain the trend of losing excess weight, it is important to surprise your body by changing your diet and exercise. You can add strength training to build muscle. When losing weight through calorie-burning aerobic exercise, people lose muscle mass, which slows down their metabolism.

Running can be replaced with swimming or cycling, and instead of six small meals a day, you can try three medium-sized meals a day. Surprise your body and do not let it get used to any one mode.

A few extra tips

• Limit or eliminate meat consumption. It is better to replace this product with fish or at least chicken breast.
• Discard processed foods that are prepared from natural products using industrial technologies. These include breakfast cereals, porridge brewed with boiling water, sweets, crackers, etc.
• Eat plenty of fresh vegetables and fruits. They saturate the body with useful vitamins and improve the functioning of all organs of the systems.

So, now you know everything you need to know about losing five pounds in just a month, so you can get down to business right now!

Losing weight is a rather difficult process of working on your body, which requires a lot of time and effort. And everyone who has already tried to lose weight will tell you this! However, on our website you will read the information, thanks to which losing weight will not be painful stress for you, but one of the very simple and favorite activities! Yes Yes! Exactly!

How to lose weight by 5 kg in a month? Read on for some very helpful tips!

special diet

To lose weight by 5 kg in a month, it makes no sense to go on a very limited diet. Nutritionists say that dropping 5 kg per month is the norm, so you can lose weight without a diet, but only with the help of a slightly limited diet.

To lose 5 kg in a month, you need to reduce consumption:

• Sweet
• flour
• Acute
• salty
• Bold
• fast food

I repeat once again that you should not completely refuse these products (except for fast food), because if you really want to, you can hardly resist. Try not to use them at all, but if you really want to, then you can only, but a little bit!

During the diet, the diet should include:

• Lean meats (chicken, beef and turkey are your friends for a month)
• Lean fish
• Skim cheese
• As many dairy products as possible
• Lots of raw vegetables and fruits

During the diet, you need to follow simple rules:

1. Try to eat every day at the same time
2. Eat no later than three hours before bedtime (even if you go to bed every day at 1 am, you can eat at 10 pm)
3. Follow the rule: breakfast like a king, lunch like a prince, and dinner like a beggar.

If you follow all the above rules, you can easily lose 5 kg in a month. However, if you also include in weight loss, the excess weight lost will reach 10 kg!

Physical exercise for weight loss

To lose 5 kg in a month, you do not need to squat with a barbell or run to the gym. It will be enough simple exercises that you can perform at home.

Of all, the following exercises are highly effective:

1. Running It is best to run in the morning, however, if it does not work out, this exercise can be done in the evening.
2. jump rope Just think, some 7 minutes of jumping rope can replace a fifteen-minute run. Maybe try this effective exercise? :)
3. Squats Perform at least 50 squats per day. This exercise will not only speed up the process of losing weight, but also make the legs perfectly shaped!
4. The most effective simulator with which you can remove extra centimeters at the waist and sides. In addition, thanks to him, you can maintain a figure in good shape, as well as simply lose those extra pounds!
5. Leg swings They need to be performed in all directions: back and forth, and to the sides. To keep the body in good shape, every day you need to perform at least 50 swings with each leg!

Take care of yourself, because your figure depends only on you!

drink water

Drink 1.5-2 liters of water per day, in addition to tea, coffee, compotes and drinking yoghurts. Start every morning with a glass of clean water. Take a bottle of water to work and keep it next to you so you don't forget to drink. In just a few days it will become a habit. But remember that you can drink at least an hour after eating.

Eat right

Cut out sweets, bread, fast food, fatty, fried foods from your diet. It is better to replace all this with fruits, baked dishes and vitamin salads. If without sweet it becomes completely dreary, it is allowed to eat a piece of dark chocolate. And yes, go to the store only full. On an empty stomach, you run the risk of being tempted by food that is contrary to the principles of proper nutrition.

Follow the regime

Breakfast, lunch and light dinner should be at the same time. Insert small snacks between main meals: dried fruits, homemade yogurt, diet bread, low-fat cheese, fruits and vegetables. So the body will not panic and try to stock up on fats for the future.

Proper weight loss is a kilogram per week. That is 4 kg per month. Yes, you will lose weight slowly, but you will not gain it soon either. And this is a big plus.

Get moving

If you do not play sports in specialized clubs, then try to walk every evening and do a certain exercise program at home every other day. Don't stay at work. Get up every 20-30 minutes and walk around the office. When you move, the body comes to life, gets rid of excess reserves and is enriched with oxygen.

Measure your parameters and forget that you are losing weight

Make it clear to yourself that you have switched to a healthy lifestyle that will help you become a better person. Enjoy the process and keep a positive attitude. Take a photo, weigh yourself and measure the main parameters of the body before starting the course to evaluate the results of your efforts.

Fitness program

You can do exercises every other day so that the body has time to recover. The workout is suitable for both women and men.

First, do a warm-up: light running in place, torso tilts to the right and left, squats (10-15 times) and arbitrary arm swings.

Then move on to the main workout. At first, each exercise is done in 2-3 sets of 10-20 repetitions. The pause between sets is no more than two minutes. Gradually, the load increases.

Press pumping unit

Starting position - lying on your back. Place your hands behind your head or on your chest. Spread your elbows out to the sides. Bend your legs slightly at the knees at an angle of 45-60 degrees and lift them off the floor.

Now start raising your head. Pull your chin towards your chest. Reach the maximum possible point for you and return to the starting position. If it gets difficult, move over to the couch and put your feet up on it. Or just bend your legs at a 90 degree angle.

Lie on your side, lean on your elbow. Then lift your body so that you get a completely straight line with no sagging or protruding parts. In this case, you should not feel pain, only tension. You need to perform the exercise on each hand in turn.

Lie on the floor, bend your knees slightly. Slowly lift the body and start twisting first in one direction, then in the other. Try to touch the opposite knee with your elbow.

At the bottom, do not lie completely on your back. Hold two centimeters from the floor. So you keep the tension in the muscles and work them more efficiently. Be sure to keep your hands behind your head.

Lying on your stomach, lift your chest and outstretched legs as high as you can. Hands at this time lie along the body. Then stretch your arms forward and maintain the accepted position for five deep breaths. Put your hands behind your back, grab your ankles and try to rock back and forth a little.

Block for pumping the buttocks and thighs

Lie on your back, bend your knees, and place your hands along the body with palms down. As you exhale, lift your hips up to the maximum possible point (usually this gives a strong muscle tension). At this point, you need to fix for a few seconds. Your back should remain straight. On an inhale, slowly return to the starting position.

Get on your knees and rest your forearms on the floor. The back is straight, slightly arched in the lower back, looking forward. Next, inhale and take one leg back, fixing it at the top point for a few seconds. As you exhale, return to the starting position.

Lie on your right side, lean your right hand on the floor, put your left on your waist or on the floor. The right leg is straight, the left is bent at an angle of 90 degrees. Pull the toe of your right foot towards you and lift it to the maximum possible point. Then return your leg to its original position.

Exercise must be done on both legs.

Stand straight, feet shoulder-width apart, arms extended forward. Slowly start squatting. Lower your buttocks as if there is a chair behind you that you can sit on, that is, to a level where they are parallel to the floor. Now slowly rise, controlling every movement.

Arm muscle tightening block

Get on your knees. Get into a lying position with your hands under your upper chest. The distance between the palms should be slightly more than the width of the shoulders. From the bottom point, begin to lift the body, leaning on your hands and knees, but at the same time keep your leg in weight and pull it up. The press and buttocks are tense. If it is difficult, you can do push-ups on your legs bent at the knees.

Make a plank. The body should be a kind of straight line, the press and buttocks are tense. Bend your right leg at the knee and pull it towards your chest. Place your toes on the floor, then return your foot to the starting position. Repeat the same with the other leg.

Stretch block

This block can be changed by adding a wide variety of exercises for before and after training.

Sit on the floor, bend your knees and press one foot to the other. Spread your knees out to the sides and place your palms on them. Gently pressing on them, press your knees to the floor, trying to achieve full contact on the entire outer surface of the leg. Hold for 10-15 seconds and release the pressure.

Sit on the mat, stretch your right leg, and bend your left at the knee and throw it behind your right. Then turn the torso to the left and rest the elbow of the right hand on the knee of the left leg. Hold this position for a few seconds.

Also try this workout:

Menu for the month

To lose weight in a month, you need to be fractional, balanced and use quality foods. In no case do not starve, but do not overeat.

To do this, concentrate on the taste of food, its aroma, texture. Eat slowly and thoughtfully, without being distracted by the TV, computer or book. This way you will be satisfied with less food.

Overeating is partly a stress-eating and yearning for vivid emotions. Try to spend your free time as varied as possible. Meet friends, think about your favorite hobbies. After a working day, try to relax, take a bath, free your thoughts and concentrate on loved ones.

Lifehacker offers eight options for each meal. Combine them however you like. But remember a few rules:

1. Salt is best eliminated from the diet or reduce its consumption. Salt retains water, which means it prevents the body from removing toxins.
2. Store-bought sauces are high in calories and contain many artificial additives, and seasonings can whet the appetite. Therefore, it is better to cook on your own and, and.
3. From drinks, in addition to pure water, give preference to green tea, vegetable and fruit juices. Limit your intake of coffee drinks (lattes, cappuccinos, etc.), store-bought juices, and sugary teas.
4. Remember that alcohol is a high-calorie drink that stimulates the appetite. It is permissible to drink half a glass of good wine once a week.

Breakfast

1. Oatmeal and some dried fruit, low-fat milk and fruit.
2. Vegetable salad with olive oil. Hot sandwich made from whole grain bread.
3. Oatmeal porridge with a spoonful of raisins.
4. Boiled buckwheat with a tablespoon of vegetable oil.
5. Fried eggs, large tomato, cheese and black bread sandwich.
6. Fat-free cottage cheese mixed with parsley, radish and herbs.
7. Buckwheat with boiled chicken, lettuce.
8. Fat-free cottage cheese mixed in a blender with a banana.

First snack

1. Fruit or crackers with cheese.
2. Fat-free cottage cheese, fresh or frozen berries.
3. One glass of kefir (1% fat) and two cereals.
4. One apple, fat-free cottage cheese.
5. Fruit or crackers with cheese.
6. Low-fat cheese and diet bread.
7. One boiled egg and a glass of vegetable juice.
8. Mozzarella, ripe tomatoes with basil.

Dinner

1. Soup with chicken and vegetables. Chopped tomatoes, cucumbers, bell peppers, onions and lettuce with olive oil.
2. Broccoli baked with cod. Fresh leaf lettuce.
3. Boiled, stewed or baked skinless chicken breast with boiled rice. Light vegetable salad.
4. Steamed veal with potatoes. Salad of tomatoes and cheese.
5. Stewed or boiled veal. Salad of green onions, tomatoes and olives sprinkled with lemon juice.
6. Vegetarian soup with a slice of second-rate bread. Vegetable salad dressed with olive oil.
7. Grilled lean fish and boiled potatoes. Green salad dressed with lemon juice
8. Stewed liver with buckwheat garnish. Vegetable mix.

Second snack

1. One glass of curdled milk (2.5% fat) and two cereals.
2. Oatmeal cookies, green tea.
3. Natural yogurt (1.5% fat), dietary bread.
4. Fat-free cottage cheese with honey.
5. Low calorie yogurt, a few oatmeal cookies.
6. Boiled egg, tomato.
7. Kefir with black bread.
8. A glass of drinking yogurt.

Dinner

1. Roasted bell peppers stuffed with brown rice and minced beef. Cherry tomatoes with soft cheese and some greens.
2. Fish fillet with vegetables. Natural yogurt.
3. Grilled or stewed lean fish. Green salad dressed with lemon juice.
4. Salmon with rice garnish. Sliced ​​tomatoes.
5. of two proteins with low-fat milk, tomato and green onions.
6. Casserole with cheese, lean veal and vegetables. Sandwich of second-class bread and pink salmon.
7. Braised fish. Green salad dressed with lemon juice.
8. Braised or baked veal. Fresh cabbage salad.

Strictly adhering to this menu and doing physical exercises, you can lose from 2-4 kg. Tune in that now a healthy lifestyle, a calmer attitude to stressful situations is your credo. Love yourself and be healthy!