Almost every second person asks about rapid weight loss, even those who don't particularly need it. There is a clear answer to the question of how to lose 5 kg in a week, and it is quite possible to do this without dieting and fasting. You need to remember a few principles that can apply to both adults who want to lose weight and adolescents.
Principles of rapid weight loss
It should be noted that the following rules for maintaining good form should be observed not only for 1 week. This should become a life credo, as a result of which the question of what to do to lose 5 kg in a week will no longer arise.
Principle 1: Water is the basis of life
People often don't pay attention to how much water they drink each day. However, water is the main factor in quickly losing 5 kg in a week. It removes wastes and toxins from the body that inhibit metabolism. Drinking plenty of water promotes intensive kidney function. If the kidneys are functioning, water does not accumulate in the body. But to disperse them, you need to drink 30 g of water per 1 kg of weight every day. That is, if a person weighs 85 kg, he should drink 2. 5 liters of water per day. For a weight of 70 kg, this represents 2. 1 liters of water, etc.
The water should be drunk 45 minutes before. before meals and one hour after meals. If during the day a person forgets to drink water, you can set an alarm every hour in order to drink the required amount before 8 p. m. You should not drink it immediately after eating. The liquid dilutes the concentrated gastric juice and the food is not digested.
Please note that soft drinks, fruit juices, coffee, tea, etc. are not permitted. Water is not and cannot replace the lack of fluid in the body. You need to drink purified bottled water, you can add a slice of lemon to a glass of water, cinnamon or ginger. These products also help in removing excess fat from the body and help you quickly lose weight by 5 kg or more in a week.
Principle 2: Fast calories are the first enemy.
Products containing quick calories include all McDonald's, rolls, pies, all candies, cookies, chocolate bars, all fast foods, ice cream, sweet cheeses, sodas, fried foods, foods grilled in oil, smoked foods. All this food is quickly burned by the body, quickly giving a person calories.
Excess sugar is transformed into fat on the sides and waist through the production of insulin. Salty foods interfere with the removal of excess fluid from the body. In addition, these products increase blood cholesterol levels, the risk of gastritis, cardiovascular diseases, obesity and much more.
If you want to have a snack at work or on the road, it is better to take foods containing fiber with you, for example, rye bread, fresh or boiled vegetables (except potatoes), boiled eggs, dairy products, apples, hard cheese. or natural yogurt. Some of them are sold in stores ready-made, which will immediately satisfy your hunger and help you lose 5 kg in a short time.
Principle 3: Eat little and often
You should definitely start your morning with breakfast. It is at breakfast that the body receives all the calories it needs for the day. This principle is that you should speed up your metabolism as much as possible. If a person tries to eat little, he creates stress on the body and the body, fearing hunger, begins to accumulate the fats necessary to survive in times of famine. Speeding up your metabolism is a smart way to lose 5kg in a week, convincing the body that there is no risk of staying hungry and there is no need to pile on extra calories.
But that doesn't mean you have to eat your fill. You need to eat food in small portions in small dishes, but do it 5-6 times a day, without giving your stomach time to be inactive for a long time.
Principle 4: Stop smoking and drinking alcohol
Everyone knows that alcoholic drinks contain more sugar than any cake. If you drink a glass of dry homemade wine 1-2 times a week, there will be no particular harm to the body. But if you drink a bottle of beer or a low-alcohol cocktail every day, not to mention stronger drinks, it will be the opposite of losing weight.
When it comes to smoking, tobacco smoke, tar, toxins and carbon monoxide create additional stress on the body. The body, seeking substances useful for cleansing the body, begins to accumulate them in subcutaneous fat and it will no longer be possible to quickly lose 5 kg. If it is difficult for a person to quit smoking, its negative impact can be significantly reduced by switching to electronic cigarettes. In this case, as many tars and toxins will not enter the bloodstream. Even though vaping is not good for your health either, it is nevertheless less harmful.
Principle 5: Less stress
Stress can be considered not only as a conflict at work and in personal life. Stress on the body can be lack of sleep, overeating, high alcohol consumption while on vacation followed by withdrawal symptoms (hangover), excessive mental and physical stress on the body, as well as worryconstants regarding overweight.
All these factors force the body to adapt to current conditions, consuming more reserves than in calm periods. As a result, reserves are quickly depleted and the body begins to accumulate excess weight. You need to learn to calm down in the face of shocks, improve your sleep, eat regularly, change your lifestyle, if possible change stressful work, walk more often in the fresh air and enjoy life.
Principle 6: Exercise
To lose 5 kg in a week, you don't need to work hard in the gym for 6 hours a day. It is enough to distribute physical activity over the week so that there are at least 4 hours of cardio exercises per week, and physical exercise - from 3 hours per week. Cardio exercises include running, swimming, cycling, jumping rope and morning exercises.
Physical exercises can be done at home. It is enough to do squats 10 times, push-ups on the floor or on a horizontal bar, pump up your abs or train with 2 to 5 kg dumbbells. There is no need to go to the gym and pump iron, all the necessary weight can be gained by your own body.
Effective diets to lose weight quickly
For those who urgently need to lose 5 kg in a week at home, they should choose one of the many effective diets that help burn fat as quickly as possible. But you need to prepare for the fact that the food will be bland and monotonous. Here you need to be patient and disciplined. It would be nice to make a schedule and hang it on the refrigerator.
Diet 1: Kefir
The goal of the diet is to use 1% fat kefir to replace most foods. It contains biologically active bacteria that make the gastrointestinal tract work in a special way.
- Day 1: 1 kg of citrus fruits or apples and 1. 5 liters of kefir.
- Day 2: 4 boiled or baked potatoes and 1 liter of kefir;
- Day 3: half a kilo of chicken meat and 1 liter of kefir;
- Day 4 (fasting): 1. 5 to 2 liters of water, 1 liter of kefir;
- Day 5: 1 kg of fresh apples, 1 liter of kefir;
- Day 6: 1 kg of fresh, boiled, baked or steamed vegetables, 1 liter of kefir.
- Day 7 (fasting): repeat day 4.
Diet 2: Buckwheat
Buckwheat diet is an effective way to lose 5 kg in a week at home. Buckwheat contains a huge amount of protein, iron, fiber and other minerals. You need to prepare it as follows: pour boiling water over a cup of buckwheat overnight, wrap it in a warm towel and take it in small portions 6 times a day the next day. Salt and sugar should not be added.
If you cannot afford to eat buckwheat all week, your diet can be diluted with the following products:
- boiled beef;
- apples;
- kefir 1%;
- homemade cottage cheese;
- vegetable salad.
Diet 3: Fruits and curd
There are several options for the cottage cheese diet: hard - eat only cottage cheese, designed for 3 days, soft - cottage cheese with vegetables, designed for 14 days, and a medium option, which will help you quickly lose weightof 5 kg at home, it is designed for a week.
The daily intake of cottage cheese is 400 g. It is necessary to use real homemade low-fat cottage cheese. It is necessary to add wheat bran to the dish, prepared by pouring boiling water over it. You can also add honey, nuts or fresh fruit to cottage cheese. During the day, drink your diet with 1 liter of kefir or 1 liter of fermented baked milk. In this case, you need to drink 2-3 liters of purified water per day.
Exercises to lose weight quickly
People who cannot limit their diet wonder how to lose 5 kg without dieting. This usually applies to pregnant women suffering from various gastrointestinal diseases, diabetes, etc. , that is to say those who need to eat well without restrictions.
Abdominal exercise
Starting position: lie on your back, bring your legs together at the knees, clasp your hands behind your head.
Raise your head, shoulders and body as much as possible. Stay in the raised position for as long as possible (on average 10-15 seconds). Return to the starting position. Repeat 10 times.
Exercise for hips and buttocks
It is best to perform this exercise in front of a mirror to check its correct execution.
Starting position: feet shoulder-width apart, hands at waist.
Start squatting halfway until your femur is horizontal and your back is diagonal. In a squatting position, extend your arms forward and your buttocks back. Stay in this position for a few seconds, then slowly return to the starting position. Do 2 sets of 10 repetitions.
Back and arm exercise
Do a plank lying on your elbows. To do this, you need to lie on your stomach and lean on your bent elbows. The fist and elbow touch the ground. Raise your body while resting on your toes. The back and legs should remain in a diagonal position. Freeze in this position for 60 seconds. Relax for 15 seconds, repeat the exercise 3-4 times.
Advice from a fitness trainer to quickly lose 5 kg
Losing weight by 5 kg in a week is possible only if you have a strong desire and self-discipline. First you need to develop a proper nutrition plan, give up alcohol, sugar, salty, smoked and fried foods, fast food, potatoes, rice and carbonated drinks. Start consuming at least 2 liters of water per day and follow the tips below, which will tell you exactly how to speed up the process of losing 5 kg.
Remove all unhealthy foods from the refrigerator
Even if the diet and abstinence from harmful foods are planned for only a week, it is still necessary to clean the refrigerator during this period. On the second day, when the level of lipids in the blood drops, all thoughts will be focused only on food, and you will have to make enormous efforts not to collapse. And if you suddenly eat something forbidden, all your efforts may come to naught.
Add variety to your exercise routine
If cardio exercises are chosen to lose 5 kg in a week, you should alternate long-term cardio with interval ones. Long-term cardio can help you burn more fat, while interval cardio can help you burn fat a few hours after your workout. They must be alternated to improve the result. 1 day per week should be dedicated to strength training, either using dumbbells and dumbbells or using your own weight.
Increase loads daily
When the body begins to get used to a certain physical effect, it begins to adapt and weight loss stops. Every day you need to increase the number of repetitions and approaches, surpassing your previous results.
Add green tea to your diet
Green tea contains various microelements and antioxidants that can quickly restore damaged tissues in the body that may appear during weight loss. In addition, green tea quenches thirst well, and hot water reduces the feeling of hunger for a short time.
Boost carbohydrates
People who follow a no-carb diet run the risk of causing the body to produce its own carbohydrates as compensation. For 2 days a week, it is necessary to increase the level of carbohydrates in the diet so as not to trigger a reverse reaction to replenish them naturally.