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 it 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 be followed for more than 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 daily. However, water is the main factor in the rapid loss of 5 kg in a week. It removes waste products and toxins from the body that inhibit metabolism. Drinking a lot of water encourages 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 must be drunk 45 minutes before. before eating and one hour after eating. If a person forgets to drink water during the day, you can set an hourly alarm so that you drink the required amount before 8 p. m. It should not be drunk 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 compensate for 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 to remove excess fat from the body and help you lose 5 kg or more in a week quickly.
Principle 2: Fast calories are the first enemy.
Foods that contain fast calories include all McDonald's, buns, pies, all sweets, cookies, chocolate bars, any fast food, ice cream, sweet cheese, juice, fried food, grilled food in oil, smoked food. All this food is quickly burned by the body, giving a person quick calories.
Excess sugar turns into fat on the hips and waist due to insulin production. Salty food interferes with the removal of excess fluid 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 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 cooked 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 time.
Principle 3: Eat little and often
The morning should definitely start with breakfast. At breakfast, 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 little, it creates stress for the body, and the body, fearing hunger, begins to accumulate fats necessary for survival in times of hunger. 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 stock up on extra calories.
But that doesn't mean you have to eat your way through. Food should be eaten in small portions from small dishes, but you do it 5-6 times a day, not 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 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 losing weight.
When it comes to smoking, tobacco smoke, tar, toxins and carbon monoxide create additional stress for 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 lose 5 kg quickly. If a person finds it difficult 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 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 private life. Stress for the body can be a lack of proper sleep, overeating, heavy alcohol consumption during the holidays followed by withdrawal symptoms (hangover), excessive mental and physical strain 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 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, preferably change your stressful job, walk more often in the fresh air and enjoy life.
Principle 6: Practice
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 over 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 performed at home. It is enough to do 10 squats, push-ups on the floor or on the treadmill, pump up the abdominal muscles or exercise with 2-5 kg dumbbells. You don't need to go to the gym and iron, you can get all the weight you need from your own body.
Effective diets for rapid weight loss
For those who urgently need to lose 5 kg per week at home, they 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 point of the diet is to use 1% fat kefir as a substitute for 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 kilogram of chicken meat and 1 liter of kefir;
- 4th day (fasting): 1. 5-2 liters of water, 1 liter of kefir;
- 5th day: 1 kg of fresh apples, 1 liter of kefir;
- 6th day: 1 kg of fresh, boiled, baked or steamed vegetables, 1 liter of kefir.
- Day 7 (percent): Repeat Day 4.
Diet 2: Buckwheat
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. Prepare it as follows: cover a cup of buckwheat with boiling water 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 cannot afford to eat buckwheat all week, you can dilute your diet with the following products:
- boiled beef;
- apples;
- kefir 1%;
- homemade fresh cheese;
- vegetable salad.
Diet 3: Fruit and cottage cheese
There are several options for the cottage cheese diet: hard - eat only cottage cheese, designed for 3 days, soft - cottage cheese with vegetables, designed for 14 days, and a medium option, which will help you quickly lose weight by 5 kg at home, it is scheduled for a week.
The daily intake of fresh cheese is 400 g. It is necessary to use real, homemade low-fat cottage cheese. Wheat bran, prepared by pouring boiling water over it, should be added to the dish. You can also add honey, nuts or fresh fruit to fresh cheese. During the day, drink your diet with 1 liter of kefir or 1 liter of fermented milk. In that case, you must drink 2-3 liters of purified water per day.
Exercises for quick weight loss
People who cannot limit 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 need to eat well without restrictions.
Ab workout
Starting position: lie on your back, join your legs at the knees, join your hands behind your head.
Raise your head, shoulders and body as high as possible. Stay in the raised 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 performed in front of a mirror in order to control the correct execution.
Starting position: feet shoulder-width apart, hands on the waist.
Begin half squatting 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, you need to lie on your stomach and lean on bent elbows. Hand and elbow touch the floor. Raise your body, lean 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.
Advice from a fitness trainer on how to lose 5 kg fast
Losing weight by 5 kg in a week is possible only if you have a strong desire and self-discipline. First you need to make a proper diet plan, give up alcohol, sugar, salty, smoked and fried food, fast food, potatoes, rice and carbonated drinks. Start drinking at least 2 liters of water a day and follow the tips below that will tell you how to speed up the process of losing 5 kg.
Remove all junk food from the fridge
Even if the diet and abstinence from harmful foods is only planned for a week, it is still necessary to clean the fridge during that time. On the second day, when the lipid level in the blood drops, all thoughts will be only about food and it will be necessary to make a huge effort not to spoil it. And if you suddenly eat something forbidden, all efforts can disappear.
Add variety to your exercise routine
If cardio exercises are chosen as a way to lose 5 kg in a week, it is necessary to alternate long-term cardio with intervals. Long duration cardio can help you burn more fat, while interval cardio can help you burn fat within hours of your workout. It is necessary to alternate them in order to improve the result. 1 day a week should be dedicated to strength training, either using dumbbells and bars, 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 weight loss stops. Every day you have to increase the number of repetitions and approaches, surpassing 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 may appear during weight loss. In addition, green tea quenches thirst well, and hot water briefly reduces the feeling of hunger.
Increase in carbohydrates
People who follow a no-carb diet run the risk of causing the body to produce its own carbohydrates to compensate. Two days a week, it is necessary to increase the level of carbohydrates in the diet so that they do not cause the reverse reaction to replace them naturally.