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 need to remember just a few principles that can be applied to both adults who want to lose weight and teenagers.
Principles of rapid weight loss
It should be noted that the following rules for maintaining good form must not only be followed for 1 week. This 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 are not often aware of the amount of water they drink per day. However, water is the main factor to 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 does not accumulate in the body. But to spread them, you need to drink 30 g of water per day. 1 kg weight every day. That is, if a person weighs 85 kg, he must drink 2. 5 liters of water per day. For a weight of 70 kg, it is 2. 1 liters of water etc.
Water must be drunk 45 minutes before. before meals and one hour after meals. If a person forgets to drink water during the day, you can set an alarm for every hour so that you drink the required amount beforeYou 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, juice, 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 remove excess fat from the body and help you quickly lose 5 kg or more in a week.
Principle 2: Fast calories are the first enemy.
Products that contain fast calories include all McDonald's, buns, pies, candy, cookies, chocolate bars, any fast food, ice cream, sweet cheese, soft drinks, fried food, grilled food in oil, smoked food. All this food is quickly burned by the body, giving a person quick calories.
Excess sugar is converted into fat on the sides and waist due to the production of insulin. Salty 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 go, it is better to take foods that contain fiber with you, such as rye bread, fresh or cooked vegetables (except potatoes), boiled eggs, dairy products, apples, hard cheese ornatural yogurt. Some of them are sold in the store ready-made, which will immediately satisfy your hunger and help you lose 5 kg in a short 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, he creates stress on the body, and the body, fearing starvation, begins to accumulate fat, which is necessary to survive in times of famine. Accelerating your metabolism is a smart way to lose 5 kg in a week, convincing the body that there is no danger of staying hungry and there is no need to accumulate extra calories.
But that 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 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 home-made 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, it will be the opposite of losing weight.
When it comes to smoking, tobacco smoke, tar, toxins and carbon monoxide create extra stress on the body. The body, in an attempt to find substances useful for cleansing the body, begins to accumulate them in subcutaneous fat, and it will no longer be possible to quickly lose 5 kg. If it is difficult for a person to quit smoking, its negative effect 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 also not good for health, it is still less harmful.
Principle 5: Less stress
Stress cannot be considered only as 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 conditions and consume more reserves than in quiet times. 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 a stressful job, go more often in the fresh air and enjoy life.
Principle 6: Exercise
To lose 5 kg in a week, you do not need to work hard in the gym 6 hours a day. It is enough to distribute the physical activity over the week, so that there is 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 squats, push-ups on the floor or on a horizontal bar 10 times, pump your abs or train with 2-5 kg dumbbells. No need to go to the gym and pump iron; all the necessary weight can be taken from your own body.
Effective diets for rapid weight loss
For those who urgently need to 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 have to prepare for the food to 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 point of the diet is to use 1% fat kefir to replace most foods. It contains biologically active bacteria that cause the gastrointestinal tract to function 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, boiled, baked or steamed vegetables, 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 contains 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 must not be added.
If you cannot afford to eat buckwheat all week, your diet can be diluted with the following products:
- boiled beef;
- apples;
- kefir 1%;
- homemade cottage cheese;
- vegetable salad.
Diet 3: Fruit and curd
There are several options for the cottage cheese diet: hard - eat only cottage cheese, designed for 3 days, gentle - cottage cheese with vegetables, designed for 14 days, and a medium option, which will help you quickly lose 5 kg athome, it is designed for a week.
The 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 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 quick weight loss
People who cannot restrict their diet wonder how to lose 5 kg without dieting. This usually applies to pregnant women who suffer from various gastrointestinal diseases, diabetes etc. , i. e. those who must eat well without restrictions.
Ab exercise
Starting position: lie on your back, straighten your legs at the knees, clasp your hands behind your head.
Lift 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 starting position. Repeat 10 times.
Training for hips and buttocks
This exercise is best done in front of a mirror to check correct execution.
Starting position: feet shoulder-width apart, hands on the waist.
Begin squatting halfway until your femur 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 position. Do 2 sets of 10 reps.
Exercise for back and arms
Do a plank lying on your elbows. To do this, lie on your stomach and lean on your bent elbows. Fist and elbow touch the floor. Lift your body, rest on your toes. The back and legs must remain 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 quickly lose 5 kg
Losing weight by 5 kg in a week is only possible if you have a strong desire and self-discipline. First, develop a proper nutrition plan, giving up alcohol, sugar, salt, smoked and fried foods, fast food, potatoes, rice and carbonated beverages. 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 for only one 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 huge effort not to break down. And if you suddenly eat something forbidden, all efforts can subside.
Add variety to your exercise routine
If cardio exercises are chosen as a way to lose 5 kg in a week, alternate prolonged cardio with intervals. 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 set aside for strength training, either using dumbbells and barbells, or using your own body weight.
Increase the load daily
When the body begins to get used to a certain physical effect, it begins to adapt and the weight loss stops. Every day you need to increase the number of repetitions and approaches and surpass 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 can occur during weight loss. In addition, green tea quenches thirst well, and warm water reduces the feeling of hunger for a short period.
Increase in carbohydrates
People who follow a carbohydrate-free 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 replenish them naturally.