Almost every second person questions rapid weight loss, even those who do not particularly need it. There is a clear answer to the question of how to lose 5 kg in a week, and you can do this without dieting or fasting. You just need to remember a few principles that apply to both adults who want to lose weight and teenagers.
Principles of rapid weight loss
It should be noted that the following rules for keeping in good shape must be followed not only for 1 week. This will become a life principle, according to which the question of what to do to lose 5 kg in a week will no longer arise.
Principle 1: Water is the foundation of life
People often do not pay attention to the amount of water they drink every day. However, water is the main factor that helps you quickly lose 5 kg in a week. It removes waste and toxins from the body that inhibit metabolism. Drinking plenty of water promotes intensive kidney function. If the kidneys are working, water will not accumulate in the body. But to disperse them, you need to drink 30 g of water per 1 kg of weight per 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 is 2. 1 liters of water, v. v.
Water must be drunk 45 minutes before. before meals and one hour after meals. If someone forgets to drink water during the day, you can set an hourly alarm to drink the necessary amount before 8 p. m. You should not drink immediately after eating. The liquid dilutes the concentrated gastric juice and the food is not digested.
It should be noted that carbonated drinks, juices, coffee, tea, etc. v. Water does not exist and cannot replace the lack of fluid in the body. You need to drink pure bottled water, you can add a slice of lemon to the glass of water, cinnamon or ginger. These products also help remove excess fat from the body and help you lose weight quickly from 5 kg or more in a week.
Principle 2: Quick calories are the first enemy.
Fast calorie products include all McDonald's, buns, pies, any sweets, cookies, chocolate bars, any fast food, ice cream, sweet cheese, soda, fried foods, foods grilled in oil, smoked foods. All this food is burned quickly by the body, providing a person with quick calories.
Excess sugar will be converted into fat on the hips and waist due to insulin production. Salty foods hinder the removal of excess fluid from the body. In addition, these products also increase blood cholesterol levels, the risk of gastritis, cardiovascular disease, obesity and many other diseases.
If you want to have a snack at work or on the road, it is better to take with you foods that contain fiber, such as rye bread, fresh or boiled vegetables (except potatoes), boiled eggs, dairy products, apples, hard cheese. or natural yogurt. Some of them are available in the store, they will satisfy your hunger instantly and help you lose 5 kg in a short time.
Principle 3: Eat little and often
You should definitely start your morning with breakfast. At breakfast, the body will receive all the calories it needs for the day. The principle is that you need to increase your metabolic rate as much as possible. If a person tries to eat less, he creates stress on the body and the body, afraid of hunger, begins to accumulate the fats necessary to survive in times of famine. Speeding up your metabolism is a smart way to lose 5 kg in a week, convincing the body that there is no danger of starvation and no need to accumulate extra calories.
But this doesn't mean you need to eat a full meal. You should eat in small portions from small dishes, but do this 5-6 times a day, not allowing the stomach to have long periods of inactivity.
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 special harm to the body. But if you drink a bottle of beer or a low-alcohol cocktail every day, not to mention stronger drinks, this will work against weight loss.
When you smoke, cigarette smoke, tar, toxins and carbon monoxide add stress to the body. The body, in an effort to find useful substances to cleanse the body, begins to accumulate them in the subcutaneous fat layer and will no longer be able to quickly lose 5 kg. If a person has difficulty quitting smoking, its negative effects can be significantly reduced by switching to e-cigarettes. In this case, a lot of tar and toxins will not enter the blood. Although vaping is also not good for your health, it is still less harmful.
Principle 5: Less stress
Stress can be considered more than just conflict at work and in personal life. Stress on the body can be lack of proper sleep, overeating, drinking too much alcohol on vacation, followed by withdrawal symptoms (hangover), excessive mental and physical stress on the bodybody, as well as constantly worrying about being overweight.
All these factors force the body to adapt to current conditions, spending more energy reserves during quiet times. As a result, reserves are quickly depleted and the body begins to accumulate excess weight. You need to learn how to calm down in the face of shocks, improve sleep, eat regularly, change your lifestyle, if possible, change stressful jobs, walk more often in fresh air andenjoy life.
Principle 6: Exercise
To lose 5 kg in a week, you don't need to work out hard at the gym for 6 hours a day. It is enough just to distribute physical activity during the week to get at least 4 hours of cardiovascular training per week, and gymnastics - from 3 hours per week. Cardiovascular exercises include running, swimming, cycling, jumping rope and morning exercises.
Physical exercises can be done at home. Just do squats, push-ups on the floor or on the horizontal bar 10 times, squeeze your abs or work out with 2-5 kg dumbbells. It is not necessary to go to the gym and lift weights, all the necessary weight can be gained from your own body.
Effective diet helps lose weight quickly
For those who want to lose 5 kg in 1 week quickly at home, they should choose one of the effective diets that help burn excess fat as quickly as possible. But you need to be prepared for the fact that the food will be bland and monotonous. Here you need to be patient and self-disciplined. It would be great if you made a schedule and hung it on the refrigerator.
Diet 1: Kefir
The purpose of the diet is to use 1% fat kefir to replace most foods. It contains biologically active bacteria that make the digestive 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 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, grilled 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 within a week at home. Buckwheat contains large amounts of protein, iron, fiber and other minerals. You need to prepare it as follows: pour boiling water into a cup of buckwheat overnight, wrap it in a warm towel and divide it into small portions 6 times a day the next day. Do not add salt and sugar.
If you cannot 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: eating only cottage cheese, designed for 3 days, light - cottage cheese with vegetables, designed for 14 days, and a moderate option, which willHelps you quickly lose 5 kg at home, it is designed in one week.
Daily consumption of fresh cheese is 400 g, it is necessary to use homemade low-fat cottage cheese. It is necessary to add wheat bran to the dish, which is prepared by pouring boiling water over it. You can also add honey, nuts or fresh fruit to the cheese. During the day, follow 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 pure water per day.
Exercises to lose weight quickly
People who cannot restrict their diet are wondering how to lose 5 kg without dieting. This usually applies to pregnant women with gastrointestinal diseases, diabetes, etc. v. , that is, people who need to eat well without restrictions.
abdominal exercises
Starting position: lie on your back, clasp your legs at the knees, clasp your hands behind your head.
Raise your head, shoulders and body as high as possible. Hold the raised position for as long as possible (10-15 seconds on average). Return to starting position. Repeat 10 times.
Exercises for hips and buttocks
This exercise is best done in front of a mirror to control correct execution.
Starting position: legs shoulder-width apart, arms placed at waist level.
Begin squatting halfway until your femurs are horizontal and your back is diagonal. While squatting, extend your arms forward and your butt back. Hold this position for a few seconds, then slowly return to the starting position. Do 2 sets of 10 times.
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 up, leaning on your toes. The back and legs should be kept in a diagonal position. Freeze in this position for 60 seconds. Relax for 15 seconds, repeat the exercise 3-4 times.
Tips from a fitness trainer on how to lose 5 kg quickly
Losing 5 kg in a week is only possible if you have strong determination and self-discipline. First you need to build a reasonable nutrition plan, give up alcohol, sugar, salty foods, smoked and fried foods, fast food, potatoes, rice and carbonated drinks. Start consuming 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 only planned for one week, cleaning the refrigerator during this time is still necessary. On the second day, when the amount of lipids in the blood drops, all thoughts will revolve around food and you have to make a lot of effort not to collapse. And if you suddenly eat something forbidden, all efforts can go up in smoke.
Add variety to your exercise routine
If cardiovascular exercises are chosen as a method of losing 5 kg in a week, you need to alternate long-term cardiovascular exercises with interval exercises. 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 rotated to improve results. One day per week should be devoted to strength training, using barbells and dumbbells or using your own body weight.
Increase daily load
When the body begins to get used to a certain physical effect, it begins to adapt and the weight loss process 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 many trace elements and antioxidants that can quickly restore damaged tissues in the body that can occur during weight loss. In addition, green tea also quenches thirst very well, hot water reduces hunger in a short time.
Increase carbs
People who follow a no-carb diet run the risk of causing the body to produce its own carbohydrates to compensate. For 2 days a week, it is necessary to increase the level of carbohydrates in the diet so as not to cause the opposite reaction to replenish them naturally.