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. There are just a few principles to remember that can be applied to both adults who want to lose weight and teenagers.
Principles of rapid weight loss
It should be noted that these rules need to be followed for more than 1 week in order to maintain good shape. 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 in a day. But water is the main factor in losing 5 kg in a week fast. It removes waste and toxins from the body that inhibit metabolism. Drinking a lot of water promotes intensive kidney activity. If the kidneys are working, water does not accumulate in the body. However, 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.
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 every hour to drink the required amount by 8 pm. You should not drink it immediately after a meal. Liquid dilutes concentrated gastric juice, food is not digested.
It should be noted that carbonated drinks, juices, coffee, tea, etc. water is not and cannot replace the lack of fluids 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 to eliminate excess fat from the body and help you lose 5 kg or more in a week quickly.
Principle 2: Fast calories are the number one enemy.
Products that contain fast calories are all McDonald's, buns, cakes, any sweets, cookies, chocolate bars, any fast food, ice cream, sweet cheeses, soda, fried foods, fried foods in oil, smoked foods. All this food is quickly burned by the body, giving a person quick calories.
Excess sugar is converted into fat on the sides and waist due to insulin production. Salty food prevents the removal of excess fluid from the body. In addition, these products increase the level of cholesterol in the blood, increase the risk of gastritis, cardiovascular diseases, obesity and many others.
If you want to have a snack at work or on the road, it is better to take with you foods that contain fiber, such as 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
You should definitely start your morning with breakfast. It is during breakfast that the body receives all the calories it needs for the day. This principle is to speed up the metabolism as much as possible. If a person tries to eat little, he causes stress on the body, and the body, fearing hunger, begins to store fat, which is necessary to survive during starvation. Speeding up the metabolism is a clever way to lose 5 kg in a week, convincing the body that there is no danger of staying hungry, there is no need to store extra calories.
But this does not mean that you need to eat a full meal. Eat food in small portions from small dishes, but do it 5-6 times a day, not allowing the stomach to remain 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 homemade wine 1-2 times a week, you will not cause any particular harm to the body. However, if you drink a bottle of beer or a low-alcohol cocktail every day, let alone stronger drinks, it will be 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 substances useful for cleaning the body, begins to accumulate them in subcutaneous fat, and quickly losing 5 kg will no longer be possible. If a person finds it difficult to quit smoking, its negative effects can be significantly reduced by switching to an electronic cigarette. In this case, so many resins and toxins will not enter the blood. Although vaping is also not good for health, it is still less harmful.
Principle 5: Less stress
Stress can be considered not only conflicts in work and personal life. Stress on 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 the current conditions, consume more reserves than in a quiet time. As a result, the reserves are quickly depleted and the body begins to accumulate excess weight. You need to learn to calm down after shocks, improve sleep, eat regularly, change your lifestyle if possible, change stressful work, 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 physical activity during the week so that there are at least 4 hours of cardio exercises and 3 hours of physical exercise 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 10 squats, push-ups on the floor or on a horizontal bar, pump up the abdominal muscles or exercise with dumbbells weighing 2-5 kg. It is not necessary to go to the gym and pump iron, you can gain all the weight you need from your own body.
Effective diets for rapid weight loss
Those who urgently need to lose 5 kg per week at home 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 need to be patient and disciplined. It would be good to make a schedule and hang it on the fridge.
Diet 1: kefir
The essence of the diet is to use 1% fat kefir, which would replace most foods. It contains biologically active bacteria that make the digestive 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 fried 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, fried 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 per week at home. Buckwheat contains a huge amount of protein, iron, fiber and other minerals. It should be prepared as follows: pour a cup of buckwheat with boiling water overnight, wrap it in a warm towel and drink it the next day in small portions 6 times a day. Salt and sugar should not be added.
If you cannot afford to eat buckwheat for a whole 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 options for the cottage cheese diet: hard - to eat only cottage cheese for 3 days, soft - cottage cheese with vegetables for 14 days, and an average option that will help you quickly lose 5 kg of weight. at home, it is for a week.
The daily rate of cottage cheese is 400 g. It is necessary to use real, homemade low-fat cottage cheese. It is necessary to add wheat bran prepared by pouring boiling water into the container. You can also add honey, nuts or fresh fruit to the cottage cheese. During the day, drink a diet with 1 liter of kefir or 1 liter of fermented baked milk. In this case, you need to drink 2-3 liters of purified water per day.
Exercises for quick weight loss
People who cannot limit their diet are interested in how to lose 5 kg without dieting. This is mostly applied to pregnant women, suffering from various diseases of the digestive tract, diabetes, etc. , that is, for those who need a full meal without restrictions.
Ab exercise
Starting position: lie on your back, bring your legs together at the knees, clasp your hands behind your head.
Raise your head, shoulders and body as much as possible. Stay in the raised position as long as possible (on average 10-15 seconds). Return to the starting position. Repeat 10 times.
Exercises for hips and buttocks
This exercise is best done in front of a mirror to control the correct execution.
Starting position: feet shoulder width apart, hands on the waist.
Start in a half squat until your thigh bone is horizontal and your back is diagonal. When 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 repetitions.
Exercises 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 bent elbows. Fist and elbow touch the floor. Raise your body, resting on your toes. The back and legs must remain in an oblique position. Hold this position for 60 seconds. Relax for 15 seconds, repeat the exercise 3-4 times.
Tips from a fitness trainer to lose 5 kg fast
Losing 5 kg per week is possible only with great desire and self-discipline. First of all, you need to create a proper nutrition plan, 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 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 abstinence from harmful food is only planned for a week, it is still necessary to clean the refrigerator during this time. On the second day, when the lipids in the blood drop, all thoughts will be only about food, and it will take a huge effort not to break down. And if you suddenly eat something forbidden, all efforts can fade.
Add variety to your exercise routine
If cardio exercises are chosen as a way to lose 5 kg per week, you need to alternate long-term cardio exercises with intervals. Long-term cardio can help you burn more fat, while interval cardio can help you burn more fat within hours of your workout. To improve the result, they need to be alternated. 1 day a week should be devoted to strength training using dumbbells and barbells or your own body weight.
Increase the 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 approaches, exceeding the previous results.
Include green tea in your diet
Green tea contains a variety of micronutrients and antioxidants that can quickly repair damaged body tissues that can occur during weight loss. In addition, green tea quenches thirst well, and hot water temporarily reduces the feeling of hunger.
Increasing carbohydrates
People who follow a no-carb diet run the risk of forcing the body to produce its own carbohydrates as compensation. 2 days a week, it is necessary to increase the amount of carbohydrates in the diet, so as not to cause the reverse reaction, so that they are replenished naturally.