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 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 keeping in good shape must be observed not only for 1 week. This should become a living 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 quickly losing 5 kg in a week. Removes waste and toxins from the body that suppress metabolism. Drinking plenty 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 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 a person forgets to drink water during the day, you can set an alarm for every hour so that you drink the required amount before 8 p. m. You should not drink it immediately after a meal. 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 to 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.
Foods containing fast calories include all McDonald's, buns, pies, all sweets, cookies, chocolate bars, all fast foods, ice cream, sweet cheese, soda, fried foods, grilled foods in butter, 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 fluid from the body. In addition, these products increase blood cholesterol levels, 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 with you foods containing fiber, for example 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 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 should speed up your metabolism as much as possible. If a person tries to eat little, he creates stress for the body and the body, fearing hunger, begins to accumulate fat, necessary for survival during starvation. Speeding up the metabolism is a clever way to lose 5 kg in a week by 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 need to eat food in small portions of small meals, but do this 5-6 times a day, without giving time to the stomach 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, 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 weight loss.
As for smoking, tobacco smoke, tar, toxins and carbon monoxide create additional 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 impact can be reduced significantly by switching to an electronic cigarette. In this case, so many tars and toxins will not get into 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 in personal life. Stress for the body can be the lack of adequate sleep, overeating, high consumption of alcohol during the holidays, followed by withdrawal symptoms (hangover), excessive mental and physical strain on the body, as well as constant worries about being overweight.
All these factors force the body to adapt to current conditions, using up more reserves than in calm times. As a result, the reserves are quickly depleted 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 work that brings stress, go more often in the fresh air and enjoylife.
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 during the week so that there are at least 4 hours of cardio exercises 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, pump your stomach or train with 2-5 kg dumbbells. You don't need to go to the gym and pump iron, all the necessary weight can be accumulated by 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 need to prepare for the fact that the food will be bland and monotonous. Here you need to exercise patience and self-discipline. It would be nice to make a schedule and hang it on the fridge.
Diet 1: Kefir
The point of the diet is to replace most foods with 1% fat kefir. 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, boiled, baked or stewed vegetables, 1 liter of kefir.
- Day 7 (fasting): repeat day 4.
Diet 2: Buckwheat
Buckwheat diet is an effective way to lose weight by 5 kg in one week at home. Buckwheat contains a huge amount of protein, iron, fiber and other minerals. You need to prepare it as follows: a cup of buckwheat is poured with boiling water overnight, wrapped in a warm towel, and the next day is taken in small portions 6 times a day. Salt and sugar should 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%;
- cottage cheese;
- vegetable salad.
Diet 3: Fruit and cottage cheese
There are several options of the cottage cheese diet: hard - 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, heis intended for one 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, prepared by pouring boiling water, to the dish. You can also add honey, nuts or fresh fruits to the curd. 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 wonder how to lose 5 kg without dieting. This usually applies to pregnant women suffering from various gastrointestinal diseases, diabetes, etc. , that is, those who must eat well without restrictions.
Abdominal exercise
Starting position: lie on your back, squeeze your legs at the knees, clasp your hands behind your head.
Raise the head, shoulders and body as much as possible. Stay in the raised position as long as possible (10-15 seconds on average). Return to starting position. Repeat 10 times.
Exercise for thighs and buttocks
This exercise is best performed in front of a mirror to control the correct execution.
Starting position: feet shoulder-width apart, hands on the waist.
Start in a half squat until your hip bone is horizontal and your back is diagonal. As you squat, 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.
Back and arm exercise
Do an elbow plank. To do this, you need to lie on your stomach and lean on bent elbows. 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. 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 in one week is possible only if you have a strong desire and self-discipline. First you need to develop a proper meal 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 fridge
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 drops, all thoughts will be only about food, and you will have to make a huge effort not to break down. And if you suddenly eat something forbidden, all efforts may weaken.
Add variety to your exercise routine
If cardio exercises are chosen as a way to lose 5 kg in a week, you should alternate continuous cardio with interval. 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 should be alternated to improve the result. 1 day a week should be dedicated to strength training, either with dumbbells and barbells or with your own body weight.
Increase the loads daily
When the body begins to get used to a certain physical impact, 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 repair damaged tissue in the body that may occur during weight loss. In addition, green tea quenches thirst well, and hot water reduces the feeling of hunger in a short time.
Increase in carbohydrates
People who follow a no-carb 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 backlash to replenish them naturally.