Almost every second person, even those who are not particularly in need, ask questions about rapid weight loss. 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. There are a few principles to remember that apply to both adults and teenagers who want to lose weight.
Principles of rapid weight loss
It should be noted that in order to maintain a good form, it is necessary to follow the following rules, not only for 1 week. This should become a life credo, and then the question of what to do to lose 5 kg in a week will arise.
Principle 1: Water is the basis of life
People do not pay much attention to the amount of water they drink in a day. But the main factor for quick weight loss of 5 kg in a week is water. It removes wastes and slags from the body that stop the metabolism. Drinking a lot of water makes the kidneys work more intensively. If the kidneys work, water does not accumulate in the body. But to spray them, you need to drink 30 g of water per 1 kg of weight every day. In other words, 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. b.
Drink water 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 every hour to drink the required amount until 8: 00 p. m. Do not drink immediately after a meal. The liquid dilutes the concentrated gastric juice, and food is not absorbed.
It should be noted that carbonated drinks, juices, coffee, tea, etc. b. water cannot and will not replace the lack of fluid in the body. You should drink purified, bottled water, you can add a slice of lemon, cinnamon or ginger to a glass of water. These products also help in shedding excess body fat and can help you lose 5 kg or more in a week.
Principle 2: Instant calories are the number one enemy.
Foods that contain fast calories include all McDonald's, buns, brownies, all kinds of sweets, cookies, chocolate bars, any fast food, ice cream, sweet cheese, soda, fried foods, grilled foods cooked in oil, smoked foods. All these foods are quickly burned by the body and give a person quick calories.
Excess sugar turns into side and waist fat due to insulin production. Salty foods prevent excess fluid from the body. In addition, these products increase the level of cholesterol in the blood, gastritis, cardiovascular diseases, obesity and others.
If you want to eat at work or on the go, it is better to take foods that contain fiber, such as rye bread, fresh or boiled vegetables (except potatoes), boiled eggs, dairy products, apples, hard cheese. or natural yogurt. Some of them are sold ready-made in the store, which will instantly satisfy your hunger and help you lose 5 kg of weight 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 should speed up the metabolism as much as possible. If a person tries to eat less, stress occurs in the body, and the body, which is afraid of starvation, begins to accumulate fats necessary for survival during starvation. Speeding up your metabolism is a smart way to lose 5 kg in a week, it convinces the body that there is no risk of starvation and there is no need to store extra calories.
But this does not mean that you should eat to your heart's content. Food should be eaten in small portions from small dishes, but do it 5-6 times a day without giving your stomach time to be still for a long time.
Principle 4: Stop smoking and drinking alcohol
Everyone knows that alcohol has more sugar than any cake. If you drink a glass of dry homemade wine 1-2 times a week, it will not be particularly harmful to the body. And drinking a bottle of beer or a low-alcohol cocktail every day, not to mention stronger drinks, is the opposite of weight loss.
When it comes to smoking, tobacco smoke, tar, toxins and carbon monoxide cause additional stress on the body. The body, trying to find useful substances to cleanse the body, begins to accumulate them in subcutaneous fat, and it becomes impossible to lose 5 kg quickly. If a person finds it difficult to quit smoking, its negative effects can be greatly reduced by switching to e-cigarettes. In this case, so much resin and toxins do not enter the blood. Although vaping is not healthy, it is less harmful.
Principle 5: Less stress
Stress can be considered more than just conflicts at work and in personal life. Stress for the body can be lack of proper sleep, overeating, heavy drinking of alcohol while on vacation, followed by withdrawal symptoms (hangover), excessive mental and physical stress on the body, and constant worry about being overweight.
All these factors force the organism to adapt to the current conditions and consume more reserves than in the quiet period. As a result, reserves quickly run out, and excess weight begins to accumulate in the body. You should learn to calm down from shock, improve your sleep, eat regularly, change your lifestyle, change stressful jobs if possible, walk often in the fresh air and enjoy life.
Principle 6: Exercise
You don't need to spend 6 hours a day in the gym to lose 5 kg in a week. At least 4 hours of cardio per week and 3 hours of physical activity per week should be enough to distribute the physical activity throughout the week. Cardio exercises include jogging, swimming, cycling, jumping rope and morning exercises.
You can do physical exercises at home. It is enough to do 10 squats, push-ups, abs or 2-5 kg dumbbells on the floor or on a horizontal bar. You don't need to go to the gym and pump iron, you can get all the weight you need from your own body.
Effective diet for rapid weight loss
For those who need to lose 5 kg fast in a week at home, you should choose 1 of several effective diets that help you burn fat as quickly as possible. However, be prepared that the food will be bland and monotonous. Here you need to be patient and self-discipline. It would be nice to make a schedule and hang it on the fridge.
Diet 1: Kefir
The essence of the diet is to use 1% fat kefir to replace most meals. It contains biologically active bacteria that ensure the special functioning of the gastrointestinal tract.
- Day 1: 1 kg of citrus 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 steamed vegetables, 1 liter of kefir.
- Day 7 (fasting): Day 4 is repeated.
Diet 2: buckwheat
Buckwheat diet is an effective way to lose 5 kg of weight in a week at home. Buckwheat contains a large amount of protein, iron, fiber and other minerals. You need to prepare it as follows: pour boiling water on a glass of buckwheat overnight, wrap it in a warm towel, and drink it 6 times a day the next day. Do not add salt and sugar.
If you cannot eat buckwheat for a week, you can dilute your diet with the following products:
- boiled beef;
- an Apple;
- kefir 1%;
- cottage cheese;
- vegetable salad.
Diet 3: Fruit and cottage cheese
There are several options for the cottage cheese diet: hard - eating only cottage cheese for 3 days, soft - cottage cheese with vegetables, suitable for 14 days and a moderate option, which will help you quickly lose 5 kg of weight. house, it is intended for a week.
The daily consumption of the knife is 400 g. It is necessary to use real, low-fat cottage cheese. Wheat bran prepared by pouring boiling water should be added to the food. You can also add honey, nuts or fresh fruits to the cottage cheese. Drink your diet during the day with 1 liter of kefir or 1 liter of fermented boiled milk. In this case, it is necessary to drink 2-3 liters of purified water per day.
Exercises for quick weight loss
Those who cannot limit their diet are wondering how to lose 5 kg without dieting. This usually applies to pregnant women with various gastrointestinal diseases, diabetes, etc. , that is, they should eat well without restrictions.
Great exercise
Starting position: lie on your back, bend your knees, put your hands behind your head.
Elevate your head, shoulders and body as much as possible. Stay in the raised position for as long as possible (10-15 seconds on average). Return to the original position. Repeat 10 times.
Exercise for hips and thighs
This exercise is best done in front of a mirror to ensure proper execution.
Starting position: feet shoulder width apart, hands on the waist.
Begin squatting halfway until your pelvis is horizontal and your back is diagonal. While squatting, stretch your arms forward and hips 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 while lying on your elbows. To do this, you need to lie on your stomach and rest on your bent elbows. fist and elbow touch the floor. Lean on your toes and lift your body. The back and legs should remain in a diagonal position. Hold this position for 60 seconds. Rest for 15 seconds and repeat the exercise 3-4 times.
Tips fitness trainer how to quickly lose weight 5 kg
Losing 5 kg in a week is possible only if you have a strong desire and self-discipline. First, you need to develop a healthy diet plan, avoid alcohol, sugar, salty, smoked and fried foods, 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 exactly how to speed up your 5 kg weight loss process.
Remove all unhealthy foods from the refrigerator
Even if the diet and rejection of unhealthy food is planned only for a week, during this time it is necessary to clean the refrigerator. On the second day, when blood lipid levels drop, all thoughts will be about food and you will have to make a huge effort not to crash. And if you suddenly eat something that is forbidden, all efforts can be reduced.
Add variety to your workouts
If cardio exercises are chosen as a method to lose 5 kg per week, then you should alternate long-term cardio with intervals. Long duration cardio helps you burn more fat, while interval cardio helps you burn fat within hours of your workout. To improve the result, you need to change them. 1 day per 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 techniques, surpassing your previous results.
Add green tea to your diet
Green tea contains a variety of micronutrients and antioxidants that quickly repair damaged tissues in the body that may occur during weight loss. In addition, green tea is very satiating, and hot water reduces the feeling of hunger for a short time.
Increase carbohydrates
People who follow a low-carb diet run the risk of the body producing its own carbohydrates as compensation. 2 days a week, to replenish them naturally, it is necessary to increase the level of carbohydrates in the diet in order not to cause an adverse reaction.