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 maintaining good form must be observed not only for 1 week. This should become a lifelong belief, 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 don't often pay attention to the amount of water they drink per day. However, water is the main factor to lose 5 kg fast in a week. It removes waste and toxins from the body that inhibit 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.
The water should be drunk 45 minutes before. before meals and one hour after meals. If during the day someone forgets to drink water, you can set an alarm for every hour so that you drink the required amount before 8 pm. You should not drink it immediately after eating. The fluid dilutes the concentrated gastric fluid and the food is not digested.
Note that carbonated drinks, juices, coffee, tea, etc. water is not and cannot replace the lack of fluids in the body. You should drink clean, 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 weight by 5 kg or more in a week.
Principle 2: Fast calories are the first enemy.
Products that contain fast calories include all McDonald's, buns, pies, any sweets, cookies, chocolate bars, any fast food, ice cream, sweet cheese, soda, fried foods, fried in oil, smoked foods. All this food is quickly burned by the body, giving a person quick calories.
Excess sugar turns into fat in the ribs and waist due to insulin production. 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 more.
If you want to have a snack at work or on the road, it is better to take with you foods that contain vegetable fiber, for example, rye bread, fresh or boiled vegetables (except potatoes), boiled eggs, dairy products, apples, hard cheeseor plain yogurt. Some of them are sold in the store ready, which will instantly satisfy your hunger and help you lose 5 kg 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 receives 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 a little, it creates stress in the body and the body, fearing hunger, begins to accumulate fats that are necessary to survive in times of hunger. Speeding up your metabolism is a smart way to lose 5 kg in a week by convincing the body that there is no danger of staying hungry and that there is no need to pile on extra calories.
But that doesn't mean you have to be full. You should eat food in small portions from small plates, but do this 5-6 times a day, without giving time to your 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, this will be the opposite of losing weight.
When it comes to smoking, cigarette 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 effect 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 on the body can be lack of proper sleep, overeating, high consumption of alcohol during holidays followed 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 periods. As a result, reserves are quickly depleted and the body begins to accumulate excess weight. You need to learn to calm down from vibrations, improve sleep, eat regularly, change your lifestyle, if possible change work that brings stress, walk more often in the fresh air and enjoy life.
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 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, lift your abs or exercise with 2-5 kg dumbbells. It is not necessary to go to the gym and pump iron; all the necessary weight can be obtained from your body.
Effective diets for fast weight loss
For those who urgently need to lose 5 kg in a week at home, they should choose 1 of many 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 have to be patient and self-disciplined. It would be good to make a program and hang it on the fridge.
Diet 1: Kefir
The point of the diet is to use 1% fat kefir 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 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, boiled, baked or steamed vegetables, 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. You need 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. 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%;
- homemade cottage cheese;
- vegetable salad.
Diet 3: Fruit and cottage cheese
There are several options for the cottage cheese diet: hard - cottage cheese, designed for 3 days, soft - cottage cheese with vegetables, designed for 14 days and a moderate option, which will help you quickly lose weight by 5 kg at home, designedfor a week.
The daily intake of cottage cheese is 400 g. It is essential to use real, low-fat, homemade cottage cheese. It is necessary to add wheat bran to the dish, which is prepared by pouring boiling water over it. You can also add honey, nuts or fresh fruit to cottage cheese. During the day, drink your diet with 1 liter of kefir or 1 liter of baked fermented milk. In this case, you need to drink 2-3 liters of pure water a 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, for those who must eat well without restrictions.
Abdominal exercise
Starting position: lie on your back, tighten your legs at the knees, clasp your hands behind your head.
Raise your head, shoulders and body as much as possible. Stay in the elevated position for as long as possible (10-15 seconds on average). Return to starting position. Repeat 10 times.
Exercise for hips and buttocks
This exercise is best performed in front of a mirror to check for proper execution.
Starting position: feet shoulder-width apart, hands on the waist.
Start by squatting down to the waist until your thigh bone 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 and 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 your bent elbows. Fist and elbow touch the floor. Lift 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 kilos 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 develop a proper diet, give up 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, 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 only planned for a week, it is still necessary to clean the refrigerator during this period. 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 huge efforts not to break it. And if you suddenly eat something forbidden, all efforts can 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 long exercises with interval ones. Long-term exercise can help you burn more fat, while interval training can help you burn fat within hours of your workout. They must be alternated to improve the result. 1 day per week should be dedicated to strength training, either using dumbbells and a barbell, or using your own body weight.
Increase loads daily
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 the previous results.
Add green tea to your diet
Green tea contains various micronutrients and antioxidants that can quickly restore damaged tissue in the body that can occur during weight loss. In addition, green tea quenches thirst well, and hot water reduces the feeling of hunger for a short time.
Carbohydrate boost
People who follow a no-carb diet run the risk of forcing 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, so as not to trigger a backlash to replenish them naturally.