Almost every second person asks questions about 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 it is quite possible to do this without dieting or fasting. You just need to remember 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 shape 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 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 to quickly lose 5 kg per week. It removes waste and toxins from the body that hinder metabolism. Drinking a lot of water promotes intensive functioning of the kidneys. If the kidneys are working, water does not accumulate in the body. But to distribute 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 liters of water, etc.
Water should be drunk 45 minutes before. before meals and one hour after meals. If during the day a person forgets to drink water, you can set an alarm for every hour so that you drink the required amount before 20: 00. 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. water is not and cannot replace the lack of fluids 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 remove 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 include all McDonald's, buns, pies, any dessert, cookies, chocolate, any fast food, ice cream, sweet cheese, soda, fried foods, grilled foods, smoked foods. All this food is quickly burned by the body, giving a person quick calories.
Excess sugar turns into fat on the sides and waist due to insulin production. Salty foods prevent the removal of excess fluids from the body. In addition, these products increase the level of cholesterol in the blood, the risk of gastritis, cardiovascular diseases, obesity and much more.
If you want to eat a snack at work or on the road, it is better to take with you foods that contain fiber, for example, rye bread, fresh or boiled vegetables (except potatoes), boiled eggs, dairy products, apple, hard cheese. or natural yogurt. Some of them are sold ready-made in the store, which will 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 in the morning 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 little, it creates stress in the body, and the body, fearing starvation, begins to accumulate fats necessary to survive in times of mourning. Acceleration of metabolism is a smart way to lose 5 kg in a week, convincing the body that there is no danger of remaining hungry and it does not 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 plates, 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 beverages contain more sugar than any dessert. 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 weight loss.
When it comes to smoking, tobacco smoke, tar, toxins and carbon monoxide create additional stress on the body. The body, trying to find useful substances 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 impact can be significantly reduced by switching to an electronic cigarette. In this case, so much tar 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 can be considered not only conflicts at work and in personal life. Stress for the body can be a lack of proper sleep, overeating, high consumption of alcohol during holidays accompanied 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, consuming 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, walk more often in the fresh air and enjoy life.
Principle 6: Exercise
To lose 5 kg in a week, you don't have to work hard in the gym for 6 hours a day. It is enough to distribute physical activity during the week so that there are at least 4 hours of cardio training per week, and physical exercises - 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, lift the stomach or train with a 2-5 kg barbell. You don't have to go to the gym and pump iron; you can gain all the necessary weight from your own body.
Effective diet for rapid weight loss
For those who urgently need to lose 5 kg per week at home, they should choose 1 of several effective diets that help burn fat as quickly as possible. But you should 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 purpose of the diet is to use kefir with 1% fat 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 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
Buckwheat diet is an effective way to lose 5 kg in a week at home. Buckwheat contains a large amount of protein, iron, fiber and other minerals. You should 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 do not have the opportunity to eat buckwheat throughout the week, your 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 curd diet: hard - to eat only curd, created for 3 days, soft - curd with vegetables, created for 14 days and an average option, which will help you lose weight quicklywith 5 kg in. at home, it is designed for a week.
The daily intake of cottage cheese is 400 g. It is necessary to use real, low-fat homemade cottage cheese. It is necessary to add wheat bran to the dish, prepared by pouring boiling water. You can also add honey, nuts or fresh fruits 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 should 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. , that is, those who should eat well without restrictions.
Exercise ab
Starting position: lie on your back, bend your legs at the knees, clasp your hands behind your head.
Raise your head, shoulders and body as high as possible. Stay in the raised position for as long as possible (on average 10-15 seconds). Return to the starting position. Repeat 10 times.
Exercises for hips and buttocks
This exercise is best performed in front of a mirror to check the correct execution.
Starting position: feet shoulder-width apart, hands on the waist.
Start squatting halfway until your hip bone is horizontal and your back is diagonal. As you sit, 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 repetitions.
Exercises for the 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. Fist and elbow touch the floor. Raise your body, leaning on your toes. The back and legs should stay in a diagonal position. Hold 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 fast
Losing weight by 5 kg per week is possible only if you have a strong desire and self-discipline. First you need to develop a proper food plan, give up alcohol, sugar, salty, smoked and fried foods, fast foods, 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 are 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 great efforts will have to be made not to spoil. And if you suddenly eat something forbidden, all efforts can fade.
Add variety to your exercise routine
If cardio exercises are chosen as a way to lose 5 kg per week, you should alternate long cardio with those intervals. Long-term cardio can help you burn more fat, while interval cardio can help you burn fat within hours of your workout. They should be alternated to improve the result. 1 day per week should be devoted to strength training, either using dumbbells and barbells, 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 your 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 period.
Increase in carbohydrates
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 in order not to cause an adverse reaction to replenish them naturally.