Almost every second person, even those who do not particularly need it, ask questions about how to lose weight quickly. 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 and fasting. It is necessary to remember several principles that can be applied to both adults and teenagers who want to lose weight.
Principles of rapid weight loss
It should be noted that to keep in good shape, the following rules should be followed not only for 1 week. This should become a life credo, after which the question of what to do to lose 5 kg per 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 in a day. However, the main factor in losing 5 kg in a week is water. Removes waste and toxins from the body that inhibit metabolism. Drinking plenty of water promotes intensive activity of the kidneys. If the kidneys are working, water does not accumulate in the body. But to dissolve 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 should be drunk 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 for every hour so that you drink the right amount by 8 pm. You should not drink immediately after eating. Fluid dilutes concentrated gastric juice and food is not digested.
Note that carbonated drinks, juices, coffee, tea, etc. water does not and cannot replace fluid deficiency in the body. You need to drink purified, bottled water, you can add a slice of lemon, cinnamon or ginger to a glass of water. These products also help remove excess fat from the body and help you lose 5 kg or more in a week.
Principle 2: Fast calories are the first enemy.
Foods that contain fast calories include all McDonald's, breads, pies, any sweets, cookies, chocolates, any fast food, ice cream, sweet cheese, soda, fried foods, fried foods, smoked foods. All these foods are quickly burned by the body, giving a person quick calories.
Excess sugar turns into fat on the sides and waist due to insulin production. Salty foods prevent 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 more.
If you want to eat a snack at work or on the road, it is better to take with you fibrous foods, for example, rye bread, fresh or boiled vegetables (except potatoes), boiled eggs, dairy products, apples, hard cheese. or natural yogurt. Some are sold ready-made in the store, which will instantly 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 morning with breakfast. It is during breakfast that the body gets all the calories it needs for the day. This principle is that you need to speed up the metabolism as much as possible. If a person tries to eat less, it creates stress in the body, and the body, which is afraid of starvation, starts to accumulate the fats it needs to survive in the period of starvation. Speeding up the metabolism is a smart way to lose 5 kg in a week, it convinces the body that it is not in danger of starvation and does not need to accumulate extra calories.
But this does not mean that you should eat to your heart's content. You need to eat food in small portions from small bowls, but do it 5-6 times a day without giving your stomach time to be inactive for a long time.
Principle 4: Stop smoking and drinking alcohol
Everyone knows that alcoholic beverages contain more sugar than any cake. If you drink a glass of dry home-made wine 1-2 times a week, there will be no special harm to the body. But if you drink a bottle of beer or a low-alcohol cocktail every day, do not talk about stronger drinks, this will be the opposite of losing weight.
As for 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 will no longer be possible to lose 5 kg. If a person finds it difficult to quit smoking, switching to e-cigarettes can significantly reduce its negative effects. In this case, so much tar and toxins will not enter the bloodstream. Although vaping is not good for health, it is still less harmful.
Principle 5: Less stress
Stress is not only conflicts in work and personal life. Stress for the body can be a lack of proper 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 the current conditions by consuming more reserves than in quiet times. As a result, reserves quickly run out and the body begins to accumulate excess weight. It is necessary to calm down from shocks, improve sleep, eat regularly, change your lifestyle, if possible, change stressful work, walk more often in the fresh air and learn to enjoy life.
Principle 6: Practice
You don't need to work hard in the gym for 6 hours a day to lose 5 kg in a week. It is enough to distribute the physical activity during the week so that there is at least 4 hours of cardio training per week and 3 hours of physical training per week. Cardio exercises include jogging, swimming, cycling, jumping rope and morning exercises.
Physical exercises can be done at home. It is enough to squat 10 times on the floor or on a horizontal bar, do push-ups, pump the abdominal muscles or train with 2-5 kg dumbbells. You don't need to go to the gym and hit the iron, all the necessary weight can be obtained from your own body.
Effective diets for rapid weight loss
For those who urgently need to lose 5 kg of weight in a week at home, they should choose 1 of several effective diets that help burn fat as quickly as possible. But you should prepare for the fact that the food will be bland and monotonous. Here you need to be patient and disciplined. It would be nice to make a chart and hang it on the fridge.
Diet 1: Kefir
The goal of the diet is to use 1% fat kefir to replace most foods. It contains biologically active bacteria that ensure the special work of the gastrointestinal tract.
- 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;
- 3rd day: half a kilo of chicken and 1 liter of kefir;
- 4th day (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 of weight in a week at home. Buckwheat contains a lot of protein, iron, fiber and other minerals. It should be prepared like this: 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 eat buckwheat all week, you can dilute your diet with the following products:
- boiled beef;
- apples;
- kefir 1%;
- homemade cottage cheese;
- vegetable salad.
Diet 3: Fruit and cottage cheese
There are several variants of the cottage cheese diet: hard - eating cottage cheese, intended for only 3 days, soft - vegetable cottage cheese, intended for 14 days, and the medium option, which will help you lose 5 kg quickly. The house is designed for a week.
Daily intake of cottage cheese is 400 gr. You need to use real, homemade low-fat cottage cheese. It is necessary to add wheat bran to the dough prepared by pouring boiling water over it. You can also add honey, nuts or fresh fruits to the curd. During the day, drink your diet with 1 liter of kefir or 1 liter of fermented milk. In this case, you need to drink 2-3 liters of purified water per day.
Exercises for rapid weight loss
People who cannot restrict their diet are interested in how to lose 5 kg without dieting. This is usually caused by various gastrointestinal diseases, diabetes, etc. refers to suffering pregnant women, that is, those who need good nutrition without restriction.
Ab workout
Starting position: lie on your back, close your legs at the knees, put 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
To control the correct execution, this exercise is best performed in front of a mirror.
Starting position: feet shoulder width apart, hands on the waist.
Start in a half squat until your femur is horizontal and your back is diagonal. While squatting, extend 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
Make 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 ground. Raise your body, lean on your toes. The back and legs should remain in a diagonal position. Freeze in this position for 60 seconds. Rest for 15 seconds, repeat the exercise 3-4 times.
Tips from a fitness trainer to lose 5 kg
Losing 5 kg per week is possible only if there is a strong desire and discipline. First, you should prepare a proper nutrition plan, avoid alcohol, sugar, salty, smoked and fried foods, fast food, potatoes, rice and carbonated drinks. Start consuming at least 2 liters of water a day and follow the tips below that 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 rejection of unhealthy foods is planned for only one week, during this period it is necessary to clean the refrigerator. On the second day, when the level of lipids in the blood drops, all thoughts will be only about food, and it is necessary to make great efforts not to break down. And if you suddenly eat something forbidden, all efforts can be reduced.
Add variety to your exercise routine
If cardio training is chosen as a way to lose 5 kg per week, it should be alternated with long-term cardio with intervals. Long-term cardio can help you burn more fat, while interval cardio can help you burn fat a few hours after your workout. You need to change them to improve the result. 1 day a week should be dedicated to strength training either using dumbbells and barbells or using your own body weight.
Increase daily loads
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 trace elements and antioxidants that can quickly restore damaged tissues in the body that may occur during weight loss. In addition, green tea quenches thirst well, while hot water reduces the feeling of hunger for a short time.
Increasing carbohydrates
People following a no-carb diet run the risk of causing the body to produce its own carbohydrates as compensation. It is necessary to increase the level of carbohydrates in the diet 2 days a week so that it does not cause a backlash to fill them naturally.