Almost every second person asks a question about losing weight quickly, even those who do not need it. There is a clear answer to the question of how to lose 5 kg in a week, and it is very possible to do this without dieting or fasting. You need to remember only a few principles that can be used for both adults who want to lose weight and teenagers.
The principle of rapid weight loss
It should be noted that the following rules to maintain good shape must be followed not only for 1 week. This should be the credo of life, following which the question of what to do to lose 5 kg in a week will not arise again.
Principle 1: Water is the basis of life
People don't always pay attention to the amount of water they drink every day. However, water is the main factor to lose 5 kg quickly in a week. It removes waste and toxins from the body that hinder metabolism. Drinking plenty of water promotes intensive kidney function. If the kidneys are working, water does not accumulate in the body. But to disperse it, 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 every day. For a weight of 70 kg, this is 2. 1 liters of water, etc.
Water must be drunk 45 minutes before. before meals and an hour after meals. If during the day someone forgets to drink water, you can set an alarm for every hour so that you drink the required amount before 8 pm. You can't drink it right after a meal. The liquid dilutes the concentrated gastric juice, and the food is not digested.
It should be noted that carbonated drinks, juice, coffee, tea, etc. water does not and cannot replace the lack of fluid in the body. You should drink purified bottled water; you can add a slice of lemon to a glass of water, cinnamon or ginger. This product also helps to remove excess fat from the body and helps you lose weight quickly by 5 kg or more in a week.
Principle 2: Fast calories are the first enemy.
Products that contain fast calories include all McDonald's, bread, pie, any sweets, cookies, chocolate bars, any fast food, ice cream, sweet cheese, soda, fried food, fried food in oil, smoked food. All these foods are quickly burned by the body, giving a person quick calories.
Excess sugar is converted into fat on the sides and waist due to insulin production. Salty foods interfere with the removal of excess fluid from the body. In addition, this product increases blood cholesterol levels, gastric risk, cardiovascular disease, obesity and more.
If you want to have a snack at work or on the road, it is better to take food containing fiber with you, for example, rye bread, fresh or boiled vegetables (except potatoes), boiled eggs, dairy products, apples, hard cheeseor plain yogurt. Some of them are sold in ready-made stores, which will immediately satisfy your hunger and help you lose 5 kg in a short period of time.
Principle 3: Eat little and often
You should definitely start your morning with breakfast. At breakfast the body receives all the calories it needs for the day. The principle is that you need to speed up your metabolism as much as possible. If a person tries to eat a little, he puts pressure on the body, and the body, afraid of starvation, begins to accumulate the fat necessary to survive in times of starvation. Speeding up your metabolism is a smart way to lose 5 kg in a week, convincing the body that there is no danger in staying hungry, and there is no need to accumulate extra calories.
But this does not mean that you have to eat your fill. You should eat food in small portions from small meals, but do this 5-6 times a day, without giving your stomach time to remain 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 homemade dry 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 a stronger drink, this will be the opposite of weight loss.
When it comes to smoking, tobacco smoke, tar, toxins and carbon monoxide create additional stress on the body. The body, in an effort to find useful substances to cleanse the body, begins to accumulate them in subcutaneous fat and it is no longer possible to lose 5 kg quickly. If it is difficult for a person to quit smoking, the negative effects can be significantly reduced by switching to electronic cigarettes. In this case, so much tar and toxins will not enter the bloodstream. Although vaping is also not good for health, it is still less dangerous.
Principle 5: Less stress
Stress can be considered not only conflicts at work and in personal life. Stress for the body can be a lack of proper sleep, overeating, high alcohol consumption during the holidays followed by withdrawal symptoms (hangover), excessive mental and physical stress on the body, as well as constant worries about being overweight.
All these factors force the body to adapt to the current situation, consuming more reserves than quiet time. As a result, reserves quickly run out and the body begins to accumulate excess weight. You need to learn to calm down from shocks, improve sleep, eat regularly, change your lifestyle, if possible change stressful jobs, 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 throughout the week so that there are at least 4 hours of cardio exercise per week, and physical exercise - from 3 hours per week. Cardio exercises include running, swimming, cycling, jumping rope and morning exercises.
Physical training can be done at home. It is enough to do squats, push-ups on the floor or on a horizontal bar 10 times, pump your stomach or exercise with 2-5 kg dumbbells. No need to go to the gym and pump iron; all the necessary weight can be obtained from your own body.
An effective diet for rapid weight loss
For those who need to quickly lose 5 kg in a week at home, they should choose 1 of several effective diets that help burn fat as quickly as possible. But you need to be prepared for the fact that the food will be bland and boring. Here you have to be patient and discipline yourself. It is good to make a table and hang it on the refrigerator.
Diet 1: Kefir
The purpose of the diet is to use 1% fat kefir to replace most meals. 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. 5-2 liters of water, 1 liter of kefir;
- Day 5: 1 kg of fresh apples, 1 liter of kefir;
- Day 6: 1 kg of fresh vegetables, boiled, baked or steamed, 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 large 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 can't afford to eat buckwheat all week, your diet can be diluted with the following products:
- boiled beef;
- Apple;
- kefir 1%;
- homemade cottage cheese;
- vegetable salad.
Diet 3: Fruits and curd
There are several options for the cottage cheese diet: hard - only eat cottage cheese, designed for 3 days, soft - cottage cheese with vegetables, designed for 14 days, and a moderate option, which will help you quickly lose weight by 5 kgat home, it is designed for a week.
The daily intake of cottage cheese is 400 g. It needs 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 fruits 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 every day.
Exercise for fast weight loss
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, those who need to eat well without restrictions.
I exercise
Starting position: lie on your back, clasp your feet at the knees, clasp your hands behind your head.
Lift your head, shoulders and body as much as possible. Remain in the raised position for as long as possible (on average 10-15 seconds). Return to the starting position. Repeat 10 times.
Exercises for hips and back
This exercise is best done in front of a mirror to control the correct execution.
Starting position: feet shoulder-width apart, hands on hips.
Start in a half squat until your thighbones are horizontal and your back is diagonal. While squatting, extend your arms forward and your back back. Stay in this position for a few seconds, then slowly return to the starting position. Do 2 sets of 10 repetitions.
Exercises for back and arms
Do a plank lying on your elbows. To do this, you need to lie on your stomach and lean on your bent elbows. Fists and elbows touch the floor. Raise your body, resting on your toes. The back and legs should remain in a diagonal position. Freeze in this position for 60 seconds. Rest for 15 seconds, repeat the exercise 3-4 times.
Tips from a fitness trainer on how to lose 5 kg fast
Losing weight by 5 kg in a week is only possible if you have a strong desire and self-discipline. First you need to develop a proper nutrition plan, leaving alcohol, sugar, salty, smoked and fried foods, fast food, potatoes, rice and carbonated drinks. Start drinking at least 2 liters of water a 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 is planned only for a week, it is still necessary to clean the refrigerator during this time. On the second day, when the level of lipids in the blood decreases, all thoughts will be only about food, and it will be necessary to make a great effort not to spoil. And if you suddenly eat something forbidden, all efforts may be reduced.
Add variety to your exercise routine
If cardio exercise is chosen as a way to lose 5 kg in a week, you need to replace long-term cardio with interval training. Long-term cardio can help you burn more fat, while interval cardio can help you burn fat within hours of your workout. They need to be alternated to increase the results. 1 day a week should be devoted to strength training, either using dumbbells and barbells, or using your own body weight.
Increase the load every day
When the body begins to get used to certain physical effects, it begins to adapt and weight loss stops. Every day you need to increase the number of repetitions and approaches, overcoming the previous results.
Add green tea to your diet
Green tea contains various micronutrients and antioxidants that can quickly restore damaged tissue in the body that may appear during weight loss. In addition, green tea quenches thirst well, and hot water reduces hunger for a short period.
Increase 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 increase them naturally.