Almost every second person asks questions about losing weight quickly, 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 it is quite possible to do this without dieting or fasting. You just need to remember a few principles that can be applied to adults who want to lose weight and teenagers.
principles of rapid weight loss
It should be noted that the following rules for good shape must be maintained, not only for 1 week. This should be a lifelong belief, after 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 do not often pay attention to the amount of water they drink per day. However, water is the main factor to quickly lose 5 kg per 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 spread 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 is 2. 1 liter of water, etc.
Water must be drunk 45 minutes before. before meals and one hour after meals. If during the day one forgets to drink water, you can set an alarm every hour so that you drink the required amount before 8 pm. You should not drink it immediately after eating. The fluid dilutes the concentrated gastric juice, and the food is not digested.
It should be noted that carbonated drinks, juices, coffee, tea, etc. water is not and cannot replace the lack of fluid in the body. You must drink purified, bottled water; you can add a slice of lemon to a glass of water, cinnamon or ginger. These products also help to remove excess fat from the body and help you lose weight quickly by 5 kg or more per week.
Principle 2: Fast calories are the first enemy.
Among the products that contain fast calories are 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 quickly burned by the body, which gives a person quick calories.
Excess sugar is converted to fat on the sides and waist due to insulin production. Fatty 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 with fibre, for example, rye bread, fresh or cooked vegetables (except potatoes), boiled eggs, dairy products, apples, cheesehard. or natural yoghurt. Some of them are sold in the store ready-made, 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. It is at breakfast that the body gets all the calories it needs for the day. This principle is that you need to speed up your metabolism as much as possible. If a person tries to eat a little, it creates stress on the body, and the body, in fear of hunger, begins to accumulate fats necessary to survive in times of famine. Losing 5 kg per week is a smart way to speed up your metabolism, convincing the body that there is no danger that you will be hungry, and there is no need to accumulate extra calories.
But this doesn't mean you have to eat your fill. You should eat food in small portions from small dishes, 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 stronger drinks, this 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, in an attempt to find useful substances to clean the body, begins to accumulate them in subcutaneous fat and it will no longer be possible to lose 5 kg quickly. If it is difficult for a person to quit smoking, its negative impact can be significantly reduced by switching to an electronic cigarette. In this case, not as much tar and toxins will enter the bloodstream. Although vaping is also not good for health, it is still less harmful.
Principle 5: Less stress
Stress can be considered not only conflicts at work and in personal life. Stress to the body can be a lack of proper sleep, overeating, high alcohol consumption during the holidays and withdrawal symptoms (hangover), excessive mental and physical stress on the body, as well as constant worry about being overweight.
All these factors force the body to adapt to the current conditions, spending more reserves than in quiet times. As a result, reserves quickly run out and the body begins to accumulate excess weight. You must learn to calm down from disturbances, improve sleep, eat regularly, change your lifestyle, if possible change a stressful job, walk more often in the fresh air and enjoy life.
Principle 6: Exercise
To lose 5 kg per 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 exercise 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, push-ups on the floor or on a horizontal bar 10 times, pump your abs or work out 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.
effective diets for rapid weight loss
For those who urgently want to lose 5 kg a week at home, they should choose 1 of several effective diets that help burn fat as quickly as possible. But you must prepare for the fact that the food will be dull and monotonous. Here you need to be patient and self-disciplined. It would be nice to make a schedule and hang it on the fridge.
Diet 1: Kefir
The point 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 kilogram 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
The buckwheat diet is an effective way to lose 5 kg within a week at home. Buckwheat has 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 throughout the week, you can dilute your diet with the following products:
- boiled beef;
- apples;
- kefir 1%;
- cottage cheese;
- vegetable salad.
Diet 3: Fruit and curd
There are several options for the cottage cheese diet: hard - eating only cottage cheese, designed for 3 days, sweet - cottage cheese with vegetables, designed for 14 days, and a medium option, which will help you lose weight tofast under 5 kg at home, it is designed for a week.
The daily intake of cottage cheese is 400 g. It is necessary to use a very small cottage cheese at home. 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 the 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 for fast weight loss
People who cannot limit their diet are wondering how to lose 5 kg without a diet. This usually applies to pregnant women suffering from various gastrointestinal diseases, diabetes, etc. , that is, those who want to eat well without restrictions.
Exercise
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 much as possible. Stay in the raised position for as long as possible (on average 10-15 seconds). Return to the starting position. Do 10 times.
Exercise your hips and buttocks
It is best to do this exercise in front of a mirror to control correct execution.
Starting position: feet shoulder-width apart, hands at the waist.
Start halfway squatting until your thigh bone is horizontal and your back is diagonal. While squatting, stretch your arms forward and your buttocks back. Stay in this position for a few seconds, then slowly return to the starting point. Do 2 sets of 10 reps.
Exercise your back and arms
Do a plank that rests on your elbow. To do this, you need to lie on your stomach and lean on your bent elbow. The fist and elbow 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 quickly lose 5 kg
Losing weight by 5 kg per week is only possible if you have a strong desire and self-discipline. First you need to develop a proper nutrition plan, give up alcohol, sugar, fats, smoked and fried, 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 food from the fridge
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 drops, all thoughts will be only about food, and it will be necessary to make enormous efforts not to break down. And if you suddenly eat something forbidden, all efforts may diminish.
Add variety to your exercise routine
If cardio exercises are chosen as a way to lose 5 kg in a week, you need to alternate long-term cardio with interval ones. Long-term cardio can help you burn more fat, while interval cardio can help you burn fat within a few hours of your workout. They must be alternated to improve the result. 1 day a week should be spent on strength training, using dumbbells and barbells, or using your own body weight.
Increasing daily loads
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 tissue 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 making the body 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 start a reverse reaction to replenish them naturally.