Almost every second person asks questions about how to lose 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 it without dieting or fasting. You need to remember only a few principles that can be applied to both adults who want to lose weight and teenagers.
Principles of rapid weight loss
It is worth noting that in order to maintain a good form, the following rules should be followed not only for 1 week. This should become a life credo, after which the question of what to do to lose 5 kg per week will no longer arise.
Principle 1: Water is the basis of life
People often do not pay attention to the amount of water they drink in a day. However, water is the main factor in losing 5 kg in a week fast. It removes waste and toxins from the body that inhibit metabolism. Drinking a lot of water helps the kidneys to function intensively. If the kidneys are working, water does not accumulate in the body. But to dissolve 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 a day. For a weight of 70 kg, it is 2. 1 liters of water, etc. Sh.
You should drink water 45 minutes before. Before eating and one hour after eating. If a person forgets to drink water during the day, you can set an alarm every hour to drink the required amount before 8 pm. Do not drink immediately after eating. The fluid dilutes the concentrated gastric juice and the food does not break down.
It should be noted that carbonated drinks, juices, coffee, tea, etc. Sh. Water is 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. These products also help to remove excess fat from the body and help you lose weight quickly by 5 kg or more in a week.
Principle 2: Fast calories are the first enemy.
Fast calorie foods include all McDonald's, cookies, pies, any candy, cookies, chocolate bars, any fast food, ice cream, sweet cheese, soda, fried foods, fried foods, 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. Salty food prevents excess fluid from being expelled from the body. In addition, these products increase the level of cholesterol in the blood, the risk of gastritis, cardiovascular diseases, obesity and many others.
If you want to eat at work or on the road, it is better to take food with fiber, for example, rye bread, fresh or cooked vegetables (except potatoes), boiled eggs, dairy products, apples, hard cheese. or natural yogurt. Some of them are sold in ready-made form in the store, which will immediately satisfy your hunger and help you lose 5 kg in a short time.
Principle 3: Eat little and often
You must start the morning with breakfast. It is at breakfast that the body gets 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 a little, it causes stress to the body, and the body, fearing starvation, begins to accumulate fats necessary for survival during starvation. Accelerating your metabolism is a smart way to lose 5 kg in a week, convince the body that there is no danger of staying hungry and there is no need to accumulate extra calories.
But this does not mean that you should eat. Food should be eaten in small portions from small dishes, but do it 5-6 times a day so as not to give the 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 dry homemade wine 1-2 times a week, the body will not be particularly harmed. 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 weight loss.
As for smoking, tobacco smoke, tar, toxins and carbon monoxide create additional stress on the body. The body, trying to find useful substances to cleanse the body, begins to accumulate them in subcutaneous fat, and it will no longer be possible to lose 5 kg quickly. If a person has difficulty quitting smoking, its negative impact can be significantly reduced by switching to electronic cigarettes. In this case, so much tar and toxins do not enter the blood. 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 personal life. Stress for the body can be lack of sleep, overeating, high consumption of alcohol during the holidays, followed by 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 existing conditions, consuming more reserves than in quiet time. As a result, the reserves quickly run out and the body begins to accumulate excess weight. You should learn to calm down from shock, improve sleep, eat regularly, change your lifestyle, if possible change the work that brings stress, 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 the physical activity in such a way that there are at least 4 hours of cardio training per week, and physical training - 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 10 squats on the floor or on a horizontal bar, pull-ups, sit-ups or exercise with 2-5 kg dumbbells. It is not necessary to go to the gym and pump iron, all the necessary weight can be gained by your own body.
Effective diet for rapid weight loss
For those who urgently need to lose 5 kg in a week at home, they should choose 1 of the effective diets that help burn fat as quickly as possible. But you should be prepared for the food to be bland and monotonous. Here you have to be patient and self-disciplined. It would be nice to make a chart and hang it on the fridge.
Diet 1: Kefir
The goal of the diet is to use 1% fat kefir to replace most meals. It contains biologically active bacteria that treat the gastrointestinal tract 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 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, 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 at home. Buckwheat contains a huge amount of protein, iron, fiber and other minerals. You should prepare it as follows: pour boiling water over a glass of buckwheat overnight, wrap it in a warm towel and take it in small portions 6 times a day the next day. Do not add salt and sugar.
If you cannot eat buckwheat for a whole week, your diet can be diluted with the following products:
- boiled beef;
- an apple
- Kefir 1%;
- Homemade cottage cheese;
- Vegetable Salad.
Diet 3: fruits and cottage cheese
There are several options for the cottage cheese diet: heavy - eating only cottage cheese, intended for 3 days, gentle - cottage cheese with vegetables, intended for 14 days, and an average option that will help you quickly lose weight by 5 kg. At home, intended for a week.
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, prepared by pouring boiling water, to the dish. You can also add honey, nuts or fresh fruits to cottage cheese. Drink 1 liter of kefir or 1 liter of fermented baked milk during the day. In this case, it is necessary to drink 2-3 liters of purified water per day.
Exercises for quick weight loss
People who cannot restrict their diet are wondering how to lose 5 kg without dieting. This usually applies to pregnant women suffering from various gastrointestinal diseases, diabetes, etc. Sh. , that is, those who need good nutrition without restrictions.
belly workout
Starting position: lie on your back, bend your legs at the knees, put 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 (10-15 seconds on average). Return to the starting position. Repeat 10 times.
Exercise for hips and buttocks
This exercise is best done in front of a mirror to check correct performance.
Starting position: feet shoulder width apart, hands on waist.
Begin squatting halfway until your femurs are 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 position. Do 2 sets of 10 reps.
Exercise for back and arms
Do a plank lying on your elbows. To do this, you need to lie on your stomach and lean on bent elbows. Fist and elbow touch the floor. Raise your body, lean 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 5 kg per 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 a day and follow the tips below that 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 unhealthy food is planned for only one week, it is still necessary to clean the refrigerator during this time. The next day, when the lipid levels in the blood drop, all thoughts will be about food and it will take a huge effort not to collapse. And if you suddenly eat something forbidden, all efforts can be reduced.
Add variety to your workout
If cardio exercises are chosen to lose 5 kg per week, long-term cardio should be alternated with intervals. Long-term cardio will help you burn more fat, while interval cardio will help you burn fat within hours of your workout. To improve the result, it is necessary to alternate them. 1 day a week should be devoted to strength training, using dumbbells and barbells, or using your own body weight.
Increase your workload 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, surpass your previous results.
Add green tea to your diet
Green tea contains various trace elements and antioxidants that can quickly repair 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 period of time.
Boosting carbohydrates
People who follow a no-carb diet run the risk of the body producing its own carbohydrates to compensate. For 2 days a week, it is necessary to increase the level of carbohydrates in the diet, so that the opposite reaction does not occur to replenish them naturally.