Almost every second person asks questions about losing weight quickly, even those who don't really 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. You need to remember just a few principles that can be applied to both adults who want to lose weight and teenagers.
Principles of fast weight loss
It should be noted that the following rules for maintaining fitness must be adhered to not only for 1 week. This should become a life credo, so that 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
Often people don't pay attention to the amount of water they drink per day. However, water is the main factor in losing 5 kg quickly in a week. It removes waste and toxins from the body that hinder metabolism. Drinking plenty of water improves kidney function intensively. If the kidneys are working, water does not accumulate in the body. But to dissolve it, you need to drink 30 g of water per 1 kg of body weight every day. This means that if a person weighs 85 kg, then he must drink 2. 5 liters of water per day. For a weight of 70 kg, this means 2. 1 liters of water, etc.
The water should be drunk 45 minutes beforehand. before eating and one hour after eating. If someone forgets to drink water during the day, you can set an hourly alarm so that you drink the required 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 does 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 remove excess fat from the body and help you quickly lose 5 kg or more in a week.
Principle 2: Fast calories are the first enemy.
Products containing fast calories include all McDonald's, bread, pies, any sweets, pastries, chocolate bars, any fast food, ice cream, sweet cheese, soda, fried foods, baked goods with oil, smoked foods. All these foods are quickly burned by the body, providing a person with a quick burst of calories.
Excess sugar is converted 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, the product increases blood cholesterol levels, the risk of ulcers, cardiovascular disease, obesity and much more.
If you want to have a snack while working or on the road, you should take food 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 stores in ready-made form, 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. At breakfast, the body receives all the calories it needs for the day. The principle is that you need to speed up your metabolism as much as possible. If a person tries to eat little, he creates stress in the body, and the body, fearing hunger, begins to accumulate fat necessary for survival in times of hunger. Speeding up metabolism is a smart way to lose 5 kg in a week, convincing the body that there is no danger of starvation, and there is no need to accumulate extra calories.
But this doesn't mean you have to eat until you're full. You should eat small portions of food from small plates, but do this 5-6 times a day, without giving your stomach time to remain inactive for long.
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, there will be no particular harm to the body. But if you drink a bottle of beer or low-alcohol cocktails every day, not to mention stronger drinks, this is the opposite of weight loss.
Regarding smoking, tobacco smoke, tar, toxins and carbon monoxide add stress to the body. The body, in an effort to find useful substances for cleansing the body, begins to accumulate them in subcutaneous fat and it is no longer possible to lose 5 kg quickly. If someone finds it difficult to quit smoking, the negative impacts can be significantly reduced by switching to e-cigarettes. In this case, a lot of tar and toxins will not enter the bloodstream. Even though vaping is not good for your health, it is still not that dangerous.
Principle 5: Reduce stress
Stress can not only be considered as conflict at work and in personal life. Stress for the body can include lack of sleep, overeating, high alcohol consumption during holidays, followed by drug withdrawal symptoms (hangover), excessive mental and physical stress on the body, and constant worry about being overweight.
All these factors force the body to adapt to current conditions, consuming more reserves than in calm times. As a result, the body's reserves are quickly depleted and excess weight begins to accumulate. You need to learn to calm yourself from shocks, improve the quality of sleep, eat regularly, change your lifestyle, if possible replace stressful work, 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 enough to distribute physical activity during the week so that there are at least 4 hours of cardio training per week, and physical training - from 3 hours per week. Cardio exercises include running, swimming, cycling, jumping rope and morning exercises.
Physical exercise can be done at home. It is enough to do squats, push-ups on the floor or on a horizontal bar 10 times, pump up the abs or exercise with dumbbells weighing 2-5 kg. There is no need to go to the gym and pump iron, all the necessary loads can be obtained from your own body.
Effective diet for fast weight loss
For those who really want to lose 5 kg in a week at home, it is best to choose 1 of several effective diets that help burn fat as quickly as possible. But you need to be prepared for the fact that the food will taste bland and monotonous. Here you need to be patient and self-disciplined. It would be nice to make a schedule and hang it on the refrigerator.
Diet 1: Kefir
The essence of this diet is to use 1% fat kefir to replace most meals. It contains biologically active bacteria that make the digestive tract work in a special way.
- Day 1: 1 kg of oranges 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;
- 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 vegetables, boiled, baked or steamed, 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 large amounts 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:
- beef stew;
- Apple;
- kefir 1%;
- homemade cottage cheese;
- vegetable salad.
Diet 3: Fruit and curd
There are several options for the cottage cheese diet: hard cottage cheese only to eat, 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, designed for a week.
The daily intake of cottage cheese is 400 g. You need to use homemade low-fat cottage cheese. You need to add wheat bran to the dish, 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 fermented baked milk. In this case, you need to drink 2-3 liters of pure 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 who suffer from various gastrointestinal diseases, diabetes, etc. , namely those who need to eat well without restrictions.
abdominal exercises
Starting position: lie on your back, hold your legs at the knees, clasp your hands behind your head.
Raise your head, shoulders and body as much as possible. Remain in the raised position as long as possible (10-15 seconds on average). Return to starting position. Repeat 10 times.
Exercises for hips and buttocks
This exercise is best done in front of a mirror to control its correct execution.
Starting position: feet shoulder-width apart, hands on the waist.
Start squatting halfway until your thighbones are horizontal and your back is diagonal. While squatting, stretch your arms forward and 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 on your elbows. To do this, you need to lie on your stomach and lean on bent elbows. Fists and elbows touch the floor. Raise your body, resting on your toes. Your 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 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, give up alcohol, sugar, salty, smoked and fried foods, fast food, potatoes, rice and carbonated drinks. Start drinking at least 2 liters of water per day and follow the tips below, which will tell you how to speed up the process of losing 5 kg.
Remove all unhealthy foods from the refrigerator
Even though the diet and restrictions on dangerous foods are only planned for a week, the refrigerator still needs to be cleaned during that time. On the second day, when the level of lipids in the blood falls, all thoughts are focused only on food, and it is necessary to make a huge effort so that it does not spoil. And if you suddenly eat something prohibited, all efforts may be in vain.
Add variety to your exercise routine
If cardio training is chosen as a way to lose 5 kg in a week, you need to replace long-term cardio with intervals. Long-term cardio can help you burn more fat, while interval cardio can help you burn fat within hours of your workout. They need to be replaced to improve the results. 1 day a week should be devoted to strength training, either using dumbbells and barbells, or using your own body weight.
Increase the load every day
When the body gets used to certain physical effects, it begins to adapt and weight loss stops. Every day you need to increase the number of repetitions and approaches, exceeding your previous results.
Add green tea to your diet
Green tea contains various microelements and antioxidants that can quickly restore damaged body tissue that may appear during weight loss. In addition, green tea quenches thirst well, and hot water reduces hunger in a short time.
Increase carbohydrates
People who follow a diet without carbohydrates risk causing 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 the opposite reaction to replenish them naturally.