Almost every second person asks questions about rapid weight loss, even those who do not really 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. There are just a few principles to remember that can be applied to both adults and teenagers who want to lose weight.
Principles of rapid weight loss
It should be noted that such rules for maintaining good form should be followed not only for 1 week. It should become a life credo, 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 often do not pay attention to the amount of water they drink per day. However, water is the main factor in losing 5 kg fast in a week. It removes waste and toxins from the body that inhibit metabolism. Drinking a lot of water promotes intensive kidney function. If the kidneys are working, 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 a day. For a weight of 70 kg, this is 2. 1 liters of water, etc.
Water should be drunk 45 minutes before. before meals and one hour after meals. If a person forgets to drink water during the day, an alarm can be set for every hour to drink the required amount until 8 pm. You should not drink it 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. c. 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 eliminate excess fat from the body and help you quickly lose 5 kg or more in a week.
Principle 2. Fast calories are the number one enemy.
Foods that contain fast calories are all McDonald's, buns, pies, any sweets, cookies, chocolate bars, any fast food, ice cream, sweet cheese, soda, fried foods, grilled foods in oil, smoked foods. All this food is quickly burned by the body, giving a person quick calories.
Excess sugar is converted to fat in the sides and waist due to insulin production. Salty foods interfere with the removal of excess fluid from the body. In addition, these products increase the risk of blood cholesterol, gastritis, cardiovascular disease, obesity and more.
If you want to have a snack at work or on the go, it is better to take fiber-containing foods with you, such as wholemeal bread, fresh or boiled vegetables (except potatoes), boiled eggs, dairy products, apples, hard cheese. or natural yogurt. Some of them are sold ready-made in the store, which will immediately satisfy hunger and help you lose 5 kg in a short period of time.
Principle 3. Eat little and often
The morning should definitely start with breakfast. It is at breakfast that the body receives 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 little, he creates stress on the body, and the body, fearing starvation, begins to accumulate fat, which is necessary to survive during starvation. Speeding up the metabolism is a smart way to lose 5 kg in a week, convincing the body that there is no danger of staying hungry and that there is no need to store extra calories.
But that doesn't mean you have to eat a lot. Food should be eaten in small portions from small dishes, but it should be done 5-6 times a day, without giving the stomach time to remain inactive for a long time.
Principle 4: Stop smoking and drinking alcohol
Everyone knows that alcoholic beverages contain more sugar than any cake. If you drink a glass of dry home 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, it will be the opposite of slimming.
When it comes to smoking, tobacco smoke, tar, toxins and carbon monoxide cause additional stress on the body. The body, trying to find substances useful for cleansing the body, begins to accumulate them in subcutaneous fat, and it will no longer be possible to lose 5 kg quickly. If a person finds it difficult to quit smoking, its negative effects can be significantly reduced by switching to an electronic cigarette. In this case, so many tars and toxins will not enter the bloodstream. Although vaping is not good for health, it is still less harmful.
Principle 5: Less stress
Stress can be seen not only as conflicts at work and in personal life. Stress for the body can be insufficient sleep, overeating, heavy alcohol consumption on 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 organism to adapt to the existing conditions, consuming more reserves than in quiet times. As a result, reserves quickly run out and excess weight begins to accumulate in the body. You should learn to calm down from shocks, improve your sleep, eat regularly, change your lifestyle, change your stressful job as much as possible, walk in the fresh air more often and enjoy life.
Principle 6: Exercise
You don't need to work hard in the gym for 6 hours a day to lose 5 kg a week. It is enough to distribute physical activities during the week so that there are at least 4 hours of cardio training per week, and physical lessons - from 3 hours per week. Cardio exercises include jogging, swimming, cycling, jumping rope and morning exercises.
Physical exercises can be done at home. It is enough to perform 10 squats, push-ups on the floor or on a horizontal bar, pump up the abdominal muscles or train with 2-5 kg dumbbells. No need to go to the gym and pump iron, you can get all the weight you need from your own body.
Effective diets for rapid weight loss
Those who urgently need to lose 5 kg per week at home should choose one of several effective diets that help burn fat as quickly as possible. But you have to prepare for the fact that the food will be bland and monotonous. Here you have to be patient and self-disciplined. It would be nice to make a schedule and hang it on the fridge.
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 fried 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, boiled, fried 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 in a week. Buckwheat contains a huge amount of protein, iron, fiber and other minerals. It should be prepared as follows: a cup of buckwheat is poured with boiling water overnight, wrapped in a warm towel and taken 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, the diet can be diluted with the following products:
- boiled beef;
- apples;
- kefir 1%;
- homemade cottage cheese;
- vegetable salad.
Diet 3: Fruit and cottage cheese
There are several options for the cottage cheese diet: hard - eat only cottage cheese, intended for 3 days, soft - cottage cheese with vegetables, intended for 14 days, and an average option that will help you quickly lose weight by 5 kg atat home, it is for a week.
The daily dose of cottage cheese is 400 g. It is necessary to use real, homemade, low-fat cottage cheese. Wheat bran, prepared by pouring boiling water, should be added to the dish. You can also add honey, nuts or fresh fruits to the cottage cheese. During the day, drink a 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 quick weight loss
People who cannot limit their diet think about how to lose 5 kg without a diet. This usually applies to pregnant women who suffer from various gastrointestinal diseases, diabetes, etc. c. , that is, those who need to eat well without restrictions.
Ab exercise
Starting position: lie on your back, bend your knees, put your hands behind your head.
Raise your head, shoulders and body as much as possible. Stay in the elevated position 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 control the correct execution.
Starting position: feet shoulder width apart, hands on waist.
Start in a half squat until your thigh bone is horizontal and your back is diagonal. When 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 while lying on your elbows. To do this, you need to lie on your stomach and support yourself on bent elbows. Fist and elbow touch the floor. Raise your body on your toes. The back and legs should remain in a diagonal position. Freezes 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 per week is possible only if you have a strong desire and self-discipline. First of all, you should develop a proper diet plan, you should give up alcohol, sugar, salt, 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 fridge
Even if the diet and abstinence from harmful food is planned for only a week, it is still necessary to clean the refrigerator during this time. On the second day, when the lipids 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 diminish.
Add variety to your exercise routine
If cardio exercises are chosen as a way to lose 5 kg in a week, long-term cardio should be alternated with intervals. Long-term cardio can help you burn more fat, while interval cardio can help you burn fat within hours of your workout. To improve the result, they need to be changed. 1 day a week should be devoted to strength training using dumbbells and bars or using your own body weight.
Increase the loads every day
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 the previous results.
Add green tea to your diet
Green tea contains various trace elements 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.
Increasing carbohydrates
People who follow a no-carb diet run the risk of making the body produce its own carbohydrates as compensation. 2 days a week, it is necessary to increase the level of carbohydrates in the diet, so as not to cause a reverse reaction, to supplement them naturally.