Almost one in two people asks questions about how to lose weight quickly, even those who don't 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. It is necessary 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 should be noted that the following rules for maintaining good shape must be followed not only for 1 week. This should become a life credo, following 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 don't pay attention to the amount of water they drink every day. However, water is the main factor in quickly losing 5 kg in a week. Removes waste and toxins from the body that inhibit metabolism. Drinking lots of water promotes intense kidney function. If the kidneys work, 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 during the day a person forgets to drink water, you can set an alarm every hour so that he drinks the necessary amount by 8: 00 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. water is not and cannot replace the lack of fluids 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 weight of 5 kg or more in a week.
Principle 2: Fast calories are the first enemy.
Products containing quick calories include all McDonald's, sandwiches, cakes, sweets, biscuits, chocolate bars, fast food, ice cream, sweet cheeses, carbonated drinks, fried foods, grilled foods in oil, smoked foods. All this food is quickly burned by the body, providing a person with quick calories.
Excess sugar is converted into fat on the hips and waist thanks 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 disease, obesity and much more.
If you want to have a snack at work or while traveling, it is better to take with you foods containing fiber, for example, rye bread, fresh or boiled vegetables (except potatoes), boiled eggs, dairy products, apples, hard cheese or natural 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 day with breakfast. It is at breakfast that the body receives all the calories it needs during the day. This principle is that it is necessary to accelerate the metabolism as much as possible. If a person tries to eat little, it creates stress in the body, and the body, fearing hunger, begins to accumulate fats necessary to survive in times of famine. Speeding up your metabolism is a smart way to lose 5 kg in a week, convincing your body that there is no danger of staying hungry and that 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 plates, but do this 5-6 times a day, without giving the stomach time to sit idle 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 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, in an attempt to find substances useful for purifying the body, begins to accumulate them in the subcutaneous fat and it will no longer be possible to lose 5 kg quickly. If it is difficult for a person to quit smoking, its negative impact can be significantly reduced by switching to the electronic cigarette. In this case, so many tars and toxins will not enter the bloodstream. Even though vaping is not good for your health, it is still less harmful.
Principle 5: Less stress
Stress can be considered not only conflicts at work and in personal life. Stress on the body can be lack of sleep, overeating, high alcohol consumption during 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 current conditions, consuming more reserves than in calm periods. As a result, 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 a job that brings stress, walk more often in the fresh air and enjoy life.
Principle 6: Exercise
To lose 5 kg in a week it is not necessary to train hard in the gym for 6 hours a day. It is enough to distribute physical activity throughout the week so that there are at least 4 hours of cardio exercise per week, and physical exercise - 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. There is no need to go to the gym and pump iron, all the necessary weight can be gained by your body.
Effective diets for rapid weight loss
Those who urgently need to lose 5 kg in a week at home, 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 tasteless and monotonous. Here you have to be patient and self-disciplined. It would be nice to make a schedule and hang it on the refrigerator.
Diet 1: Kefir
The aim 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.
- 2nd day: 4 boiled or baked potatoes and 1 liter of kefir;
- 3rd day: 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 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 huge amount of protein, iron, fiber and other minerals. It is necessary 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. There is no need to add salt and sugar.
If you cannot afford to eat buckwheat all week, your diet can be diluted with the following products:
- boiled beef;
- apples;
- kefir 1%;
- homemade ricotta;
- vegetable salad.
Diet 3: Fruits and Curd
There are several options for the cottage cheese diet: only hard cottage cheese, designed for 3 days, mild cottage cheese with vegetables, designed for 14 days and a medium option, which will help you quickly lose weight by 5 kg at home, is designed for a week.
The daily intake of cottage cheese is 400 g, you need 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 to lose weight quickly
People who cannot limit 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, for those who need to eat well without restrictions.
Abs exercise
Starting position: lie on your back, squeeze your legs at the knees, clasp 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 (average 10-15 seconds). Return to the starting position. Repeat 10 times.
Exercise for hips and buttocks
It is best to perform this exercise in front of a mirror to check correct execution.
Starting position: feet shoulder width apart, hands on the waist.
Begin to squat halfway until your femur is horizontal and your back is diagonal. While squatting, extend your arms forward and buttocks back. Stay in this position for a few seconds, then slowly return to the starting position. Perform 2 sets of 10 repetitions.
Exercise for back and arms
Perform a plank lying on your elbows. To do this, you need to lie on your stomach and lean on bent elbows. The fist and elbow touch the floor. Lift your body, resting on the balls of your feet. Your 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 quickly lose 5 kg
Losing weight by 5 kg in a week is possible only if you have a strong desire and self-discipline. First you need to develop an adequate 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 per 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 a week, during this period it is still necessary to clean the refrigerator. On the second day, when the level of lipids in the blood will decrease, all thoughts will be directed only to food, and it will be necessary to make enormous efforts not to collapse. And if you suddenly eat something forbidden, all efforts may vanish.
Add variety to your workout routine
If you choose cardio exercises as a way to lose 5 kg in a week, you need to alternate long-term cardio with interval cardio. Long-term cardio can help you burn more fat, while interval cardio can help you burn fat within a few hours of exercising. It is necessary to alternate them to improve the result. 1 day a week should be dedicated to strength training, using dumbbells and barbells or using your own body weight.
Increase 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 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.
Increase 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.