Almost every second person asks questions about how to lose weight quickly, 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. It is necessary to remember just a few principles that can be applied to both adults who want to lose weight and adolescents.
Principles of rapid weight loss.
It should be noted that the following rules for maintaining good form must 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 in a week will no longer arise.
Principle 1: Water is the basis of life.
People often don't pay attention to how much water they drink per day. However, water is the main factor to quickly lose 5 kg in a week. Eliminates waste and toxins from the body that inhibit metabolism. Drinking plenty of water promotes intensive kidney function. If the kidneys function, water does not accumulate in the body. But to disperse them it is necessary 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, it is 2. 1 liters of water, etc.
You should drink water 45 minutes before. before meals and one hour after meals. If during the day a person forgets to drink water, he can set an alarm every hour so that he drinks the necessary amount before 8 p. m. You should not drink it immediately after eating. The liquid dilutes the concentrated gastric juice and the food is not digested.
It should be noted that carbonated drinks, juices, coffee, tea, etc. Water is not and cannot replace the lack of fluid in the body. It is necessary to drink purified bottled water, you can add a slice of lemon, cinnamon or ginger to a glass of water. These products also help in removing excess fat from the body and help you quickly lose weight 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, cakes, sweets, cookies, chocolate bars, any fast food, ice cream, sweet cheese, soft drinks, fried foods, foods roasted in oil and smoked foods. The body quickly burns all of this food, providing the person with quick calories.
Excess sugar turns into fat on the sides 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 diseases, obesity and much more.
If you want to have a snack at work or on a trip, it is better to take foods containing fiber, for example, rye bread, fresh or boiled 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 at breakfast that the body receives all the calories it needs during the day. This principle is that you need to speed up your metabolism as much as possible. If a person tries to eat little, it creates stress in the body and the body, out of fear of hunger, begins to accumulate the fats necessary to survive in times of famine. Speeding up your metabolism is a smart way to lose 5kg in a week, convincing your body that there is no danger of staying hungry and that there is no need to accumulate extra calories.
But this doesn't mean you have to eat your fill. You should eat food in small portions from small plates, but do it 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 beverages contain more sugar than any cake. If you drink a glass of homemade dry wine 1 or 2 times a week, it will not cause any 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, it will be the opposite of losing weight.
When smoking, tobacco smoke, tar, toxins and carbon monoxide create additional stress on the body. The body, in an attempt to find useful substances for cleansing the body, begins to accumulate them in subcutaneous fat and it will no longer be 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 an electronic cigarette. In this case, as many tars and toxins will not enter the bloodstream. Although vaping is also not good for your health, it is still less harmful.
Principle 5: Less stress
Stress can be considered not only as conflicts at work and in personal life. Stress for the body can be lack of adequate sleep, overeating, high alcohol consumption on vacation, followed by withdrawal symptoms (hangover), excessive mental and physical stress on the body, as well as constant worries about the body. overweight.
All these factors force the body to adapt to current conditions, consuming more reserves than in times of tranquility. As a result, reserves are quickly depleted and the body begins to accumulate excess weight. You need to learn to calm down from shocks, improve sleep, eat regularly, change your lifestyle, if possible change jobs that cause 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 physical activity throughout the week so that there is at least 4 hours of cardiovascular exercise per week and physical exercise, starting 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, raise your abs or exercise with dumbbells from 2 to 5 kg. It is not necessary to go to the gym and exercise, you can gain all the necessary weight with your own body.
Effective diets to lose weight quickly.
For those who urgently need to lose 5 kg in a week at home, you 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 turn out to be tasteless and monotonous. Here you must be patient and self-disciplined. It would be good to make a schedule and hang it on the refrigerator.
Diet 1: Kefir
The goal of the diet is to use 1% fat kefir to replace most foods. It contains biologically active bacteria that make the gastrointestinal tract function 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 (on an empty stomach): 1. 5 to 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 vegetables, boiled, baked or steamed, 1 liter of kefir.
- Day 7 (fasting): repeat day 4.
Diet 2: buckwheat
The buckwheat diet is an effective way to lose 5 kg in a week at home. Buckwheat contains a large amount of protein, iron, fiber and other minerals. It should be prepared 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. No salt or sugar should be added.
If you can't afford to 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 curd
There are several options for the cottage cheese diet: hard - eating only cottage cheese, designed for 3 days, soft - cottage cheese with vegetables, designed for 14 days, and a medium option, which will help you quickly lose weight by 5 kg at home, is designed for one week.
The daily intake of cottage cheese is 400 g. It is necessary to use authentic, homemade, low-fat cottage cheese. It is necessary to add wheat bran to the dish, prepared by pouring boiling water over it. You can also add honey, nuts or fresh fruits to the cottage cheese. During the day, drink your diet with 1 liter of kefir or 1 liter of fermented baked milk. In this case, it is necessary to drink 2-3 liters of purified water per day.
Exercises to lose weight fast.
People who cannot limit 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, those who need to eat well and without restrictions.
Abdominal exercise
Starting position: lie on your back, bring your legs together at the knees and join your hands behind your head.
Raise your head, shoulders and body as much as possible. Stay in the elevated position as long as possible (an average of 10 to 15 seconds). Return to the starting position. Repeat 10 times.
Exercise for hips and glutes.
This exercise is best performed in front of a mirror to control correct execution.
Starting position: feet shoulder width apart, hands at waist level.
Begin squatting halfway until your thigh bone is horizontal and your back is diagonal. While squatting, extend your arms forward and your glutes back. Stay in this position for a few seconds and then slowly return to the starting position. Do 2 sets of 10 repetitions.
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. The fist and elbow touch the ground. Raise your body by 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 quickly lose 5 kg
Losing weight 5 kg in a week is only possible if you have a great desire and self-discipline. First you need to develop a proper nutrition plan, abandon 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 following tips, which will tell you exactly how to speed up the 5 kg loss process.
Remove all unhealthy foods from the refrigerator.
Even if the diet and abstinence from harmful foods are planned only for a week, it is still necessary to clean the refrigerator during this time. On the second day, when the level of lipids in the blood drops, all thoughts will be focused solely on food and it will be necessary to make enormous efforts not to break down. And if you suddenly eat something forbidden, all efforts can fail.
Add variety to your exercise routine.
If cardio exercises are chosen as a way to lose 5 kg in a week, it is necessary to alternate prolonged cardio exercises with interval exercises. Long-term cardio can help you burn more fat, while interval cardio can help you burn fat within hours of your workout. It is necessary to alternate them to improve the result. 1 day a week should be dedicated to strength training, either using dumbbells and bars, 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 sets, surpassing your previous results.
Add green tea to your diet
Green tea contains various microelements and antioxidants that can quickly restore damaged tissue in the body that may appear during weight loss. In addition, green tea quenches thirst well, and hot water reduces the feeling of hunger for a short period.
Increase carbohydrates
People who follow a carbohydrate-free diet run the risk of the body producing its own carbohydrates as compensation. For 2 days a week, it is necessary to increase the level of carbohydrates in the diet so as not to provoke a reverse reaction to replenishing them naturally.