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 completely possible without dieting or fasting. You just need to remember a few principles that apply to both adults and teenagers who want to lose weight.
Basic principles of rapid weight loss
It should be noted that the following rules must be followed to maintain good form for more than 1 week. This should become a life 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 often do not pay attention to how much water they drink each day. However, water is the main factor in rapid weight loss of 5 kg in a week. It removes waste products and toxins from the body that inhibit metabolism. Drinking a lot of water promotes intensive kidney function. When the kidneys are working, water does not accumulate in the body. But to distribute 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.
The water must be drunk 45 minutes before. before meals and one hour after meals. If someone forgets to drink water during the day, you can set an alarm every hour to drink the required amount before 8 p. m. Do not drink immediately after eating. The liquid dilutes the concentrated gastric juice and the food is not digested.
It should be noted that carbonated drinks, fruit juices, coffee, tea, etc. water does not and cannot replace the lack of fluid 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 help to remove excess fat from the body and help you lose weight quickly by at least 5 kg in a week.
Principle 2: Fast calories are the first enemy.
Fast calorie foods include all McDonald's, buns, pies, any candy, cookies, chocolate, any fast food, ice cream, sweet cheese, soda, fried foods, grilled foods, smoked foods. All this food is quickly burned by the body, so the person gets calories quickly.
Excess sugar turns into fat on the sides and waist as a result of insulin production. Salty foods interfere with the removal of excess fluid from the body. In addition, these products increase blood cholesterol levels, increasing the risk of gastritis, cardiovascular disease, obesity and more.
If you want to have a snack at work or on the road, it's a good idea to take fiber-rich foods with you, such as rye bread, fresh or cooked vegetables (except potatoes), boiled eggs, dairy products, apples, hard cheese. or natural yogurt. Some are sold ready-made in the store, which immediately quenches hunger and helps to lose 5 kg in a short time.
Principle 3: Eat little and often
You should definitely start your morning with breakfast. The body gets all the calories it needs during breakfast. This principle is to speed up 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 store fats, which are necessary to survive in times of famine. Speeding up the metabolism is a smart way to lose 5 kg in a week, convincing the body that there is no danger of hunger and no need to accumulate extra calories.
But that doesn't mean you have to be full. It is necessary to eat in small portions, from small dishes, but this should be done 5-6 times a day, without 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 home-made wine 1-2 times a week, it will not cause any particular harm to your 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.
When it comes to smoking, tobacco smoke, tar, toxins and carbon monoxide add additional stress to the body. The body, in an attempt to find substances useful for cleaning the body, begins to accumulate them in subcutaneous fat, and it is no longer possible to quickly lose 5 kg. If a person finds it difficult to quit smoking, its negative impact can be significantly reduced by switching to electronic cigarettes. In this case, as much tar and toxins do not enter the bloodstream. Although vaping is also not good for health, it is less harmful.
Principle 5: Less stress
Stress can be seen not only as conflicts at work and personal life. Lack of adequate sleep, overeating, high alcohol consumption during the holidays, followed by withdrawal symptoms (hangover), excessive mental and physical strain on the body, and constant worry about being overweight can be stressful for the body.
All these factors force the organism to adapt to the current conditions, consuming more reserves than in quiet times. As a result, the reserves are quickly depleted, and the body begins to accumulate excess weight. You have to learn to calm down from shocks, improve your sleep, eat regularly, change your lifestyle, if possible 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 need to work hard in the gym for 6 hours a day. It is sufficient to distribute the physical activity over the week in such a way that there is at least 4 hours of cardio training per week and 3 hours of physical exercise per week. Cardio exercises include running, swimming, cycling, jumping rope, and morning exercises.
Physical exercises can also be done at home. It is enough to perform 10 squats, push-ups on the floor or horizontal bar, pump up the abdominal muscles or train with 2-5 kg dumbbells. It is not necessary to go to the gym and pump iron, the necessary weight can be gained from our own body.
Effective diets for rapid weight loss
For those who urgently need to lose 5 kg in a week at home, choose one of the many effective diets that will help you burn fat as quickly as possible. But you should be prepared 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 essence of the diet is to use 1% fat kefir to replace most meals. It contains biologically active bacteria that work the gastrointestinal tract in a special way.
- Day 1: 1 kg of citrus fruits or apples and 1. 5 liters of kefir.
- Day 2: 4 boiled or fried potatoes and 1 liter of kefir;
- Day 3: half a kilo 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, fried or steamed vegetables, 1 liter of kefir.
- Day 7 (fasting): repeat day 4.
Diet 2: Buckwheat
The buckwheat diet is an effective way to lose 5 kg at home within a week. Buckwheat contains a huge amount of protein, iron, fiber and other minerals. You need to prepare it as follows: pour a cup of buckwheat with hot water overnight, wrap it in a warm towel, and take it in small portions 6 times a day the next day. Salt and sugar must 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 cottage cheese;
- green salad.
Diet 3: Fruit and cottage cheese
The cottage cheese diet has several options: hard - only cottage cheese meal, designed for 3 days, gentle - with cottage cheese vegetables, for 14 days, and a medium option that will help you quickly lose weight by 5 kg at home, designed for a week.
The daily intake of cottage cheese is 400 g. It is necessary to use real, homemade, low-fat cottage cheese. Wheat bran must be added to the pot, which is prepared by pouring boiling water over it. You can also add honey, nuts or fresh fruit to the cottage cheese. During the day, drink the 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
Those who cannot restrict their diet wonder how to lose 5 kg without dieting. This is usually the case in various gastrointestinal diseases, diabetes, etc. it applies to pregnant women who suffer, that is, to those who need to eat well without restriction.
Ab exercise
Starting position: lie on your back, bend 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 (10-15 seconds on average). Return to the starting position. Repeat 10 times.
Exercise for hips and buttocks
This exercise is best done in front of a mirror to check for correct execution.
Starting position: feet at shoulder width, hands at the waist.
Start in a half squat until your thighbones are horizontal and your back is diagonal. While squatting, extend your arms forward and your buttocks back. Hold this position for a few seconds, then slowly return to the starting position. Do 2 sets of 10 reps.
Exercise for the back and arms
Do a plank while lying on your elbows. To do this, you need to lie on your stomach and lean on your bent elbows. The fist and elbow touch the floor. Raise your body, rest 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 quickly
Losing 5 kg in a week is only possible if you have a strong desire and self-discipline. First, you need to develop a proper nutrition plan, giving 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 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 abstinence from harmful foods are planned for only one week, you still need to clean the refrigerator during that time. On the second day, when the blood lipid level drops, all thoughts will be about food and you will have to make a huge effort not to crash. And if you suddenly eat some forbidden food, all efforts can come to an end.
Vary your exercise routine
If cardio exercises are chosen as a way to lose 5 kg in a week, then you need to replace long-term cardio with intervals. Long-term cardio can burn more fat, while interval cardio can burn more fat within a few hours of your workout. They should be alternated to improve the result. 1 day a week should be devoted to strength training, either with dumbbells and barbells or with 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 need 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 tissues in the body that may occur during weight loss. In addition, green tea quenches thirst well, and hot water reduces the feeling of hunger for a short time.
Increasing carbohydrates
People who follow a no-carb diet run the risk of the body producing its own carbohydrates to compensate. For 2 days a week, the level of carbohydrates in the diet should be increased so that it does not cause a reverse reaction to natural supplementation.