To lose 5 kg in a week, you need to change your lifestyle radically at this time. Losing weight in such a short time should be accompanied by a competent approach. Exhausting fasting will cause the weight to be restored after a week and the condition of the body to worsen. It is necessary to remember to adhere to dietary restrictions after the end of the express diet in order to maintain the required weight value.
Choosing a Method
To make a sudden loss of extra pounds make sense, it is worth choosing the diet that is ideally suited to the body and generally will not be a painful process. Weight loss indicators should be recorded and saved in the future. The weekly period is quite short and the problem of losing 5 kg can only be solved radically by changing the daily diet, which will lead to a sharp drop in the intake of calories.
Other sensible decisions - playing sports, normalizing daily routines, etc. - do not have time to work. They may be considered in the future to maintain the weekly result achieved or to continue to reduce weight, body shape and increase muscle tone. Their result is approx. 3-5 kg pr. Month.
Nutrition
Be sure to drink a glass of clean warm water or apple juice in the morning on an empty stomach or a vinegar drink consisting of 200 ml of water and a tablespoon of apple cider vinegar. In no case does the breakfast skip - a small amount of porridge gives the body the necessary energy throughout the day.
The lunch should include a bowl of vegetables and not fried but cooked meat (beef, chicken, preferably breast). In the evening - light food, such as vegetable salad, steamed fish, cottage cheese, 200 ml of kefir or yogurt. It will be hard to keep up with the new diet, but if the feeling of hunger gets stronger, you can afford a snack that consists exclusively of vegetables.
This nutrition will provide the body with all the necessary elements and push it to use the accumulated fat, resulting in weight loss.
Basic Nutrition Rules:
- Drink 2-2, 5 liters of water a day.
- Eat 3-5 times a day, try not to overeat or stay hungry during the day.
- Eat up to 200-350 grams of food at a time, and try not to oversalt food for approx. 30-40 days, ideally you should give up salt.
- Eliminate fatty foods from your diet.
- Refrain from sugar intake, replace it with honey.
- Avoid using wheat flour products (pasta, noodles), freshly baked bread. They do not allow the body to lose those extra pounds.
- Refrain from fatty mayonnaise, sauces and dressings. This provides an excellent opportunity to reduce bone volume.
- Remove spices and condiments that stimulate the appetite: garlic, pepper, horseradish and others. They lead to an increase in the amount of food consumed, which is unacceptable in the process of weight loss.
- Skip fruit in the afternoon.
- Eliminate alcohol from your diet. Where alcohol is present, high calorie automatic food appears there - the worst enemy of weight loss.
- As an experiment, try eating from small plates. This simple psychological approach can be quite effective and will help fool the brain and stomach.
- Eat slowly, chew food thoroughly. This should be done in the kitchen or dining room, not behind the TV or a book. This makes it easier to control the amount of food and the taste of food feels better.
Physical Activity
The load on the body is selected individually taking into account training, preferences and capabilities. This can be a simple morning warm-up or a walk, strength training in the gym or a visit to the pool.
But it is worth remembering that the intensity and duration should not be maximum, it is not necessary to deplete the body, which is already under stress from changes in nutrition and rhythm of life. Everything must be in moderation and competent:
- Light morning exercises, best performed 60 minutes after waking, help speed up metabolic processes.
- Those who prefer strength training should review their usual training program and consult a personal trainer and make sure to clarify about special nutrition.
- 20 minutes of kettlebell training or 20 minutes of jogging will help you burn calories and increase your metabolism throughout the day.
- During weight loss, rest for approx. 6-8 hours. Prolonged sleep or lack of sleep inhibits weight loss. At night, the body uses a lot of energy for all internal systems and organs to function and therefore uses calories. Proper sleep is another helper in body therapy.
Start doing some simple stretches and muscle workouts at home, and develop a personal workout that increases your sweat. The last ten minutes of your workout should be the hardest (in the early days of your workout).
Additional Procedures and Methods
To achieve the desired results (minus 5 kg) all means work, but you must do everything wisely and rationally weigh the steps. By choosing additional procedures in combination with diet and serious physical activity, you can quickly reach the goal.
Some of them need to be done during training, this will greatly increase their effectiveness. You can use "wrapping", cosmetic products in the form of creams with different effects aimed at body shaping, you can wear special clothes for training from special materials, which improves blood circulation, has heat-insulating properties, improves the lipolysis process. A visit to the massage parlor, sauna and swimming pool is also a good option.
Diets and Recipes
There are three main options for how to lose up to 5 kg in a week at home:
- Monodiet. The bottom line is the use of mainly a product (rice, kefir, apples, buckwheat, cottage cheese).
- By significantly reducing food intake (starvation diet).
- As a result of diets with the longest possible result (protein). Suitable primarily for men.
Such diets are not recommended for people with increased fatigue, gastrointestinal diseases, anemia and chronic diseases. You should not take a diet in the spring when the body is weakened.
Indicative menu with recipes for the monody:
- On an empty stomach: 200 ml of warm water with lemon wedges and a spoonful of honey.
- Breakfast: 1/3 of porridge, tea (without sugar) or vegetable juice (beetroot, tomato, pumpkin). It is imperative to study the effect of vegetable juice on the body, for example beet juice lowers blood pressure sharply and can cause diarrhea, it is not recommended for kidney diseases.
- Lunch: 1/3 of the previously cooked porridge.
- Dinner: the remaining amount of cereal.
During any diet you can drink green tea without restrictions, only without sugar. Of the fluids, it is he who helps to lose weight and cleanse the body and it is very helpful.
Pumpkin effectively helps even the lazy to lose weight and at the same time restore the body. Pumpkin is recommended to be eaten in combination with vegetables or separately in any acceptable form (in the form of porridge or baked). It is prepared quite simply. It is necessary to cut pumpkin into small cubes, add water and simmer until half cooked for approx. 30 minutes. Then add a tablespoon of rice or oatmeal, continue to simmer for another half hour. You can add honey to the finished porridge, but try not to salt it.
The use of choleretic herbal preparations based on immortelle, dandelion, bullochka allows the body to quickly break down fat and thereby lose weight. Fat will burn and not accumulate in problem areas. These drinks should not be used by people with pancreatitis, hepatitis or functional bowel disease.
For effective cleansing of the body while losing weight, it is useful to take juice from cabbage. It improves metabolic processes, prevents the accumulation of fat from carbohydrates. It is recommended to drink up to 2-3 glasses of this juice a day in the morning on an empty stomach, then - an hour before meals. It is useful to drink it with carrot or beet juice.
Kefir diet
Kefir diet is considered to be a very effective real way to quickly lose 5 kg at home. It is shown for relatively healthy and strong people, it not only allows to remove extra pounds and centimeters in the abdomen and other problem areas, but also cleanses the body of toxins well.
The advantage of this diet is that it is short and very simple - no need to buy special foods and come up with a diet. The essence of the diet is that you should drink 1, 5 liters of kefir daily. You can eat foods like apples, oranges, buckwheat, boiled chicken breast. You should only adhere to the recommended diet for three days. During this time you should drink 1, 5 liters of water daily.
Buckwheat Diet
Buckwheat diet is another effective way to lose weight fast. To do this, eat buckwheat cooked in a special way within a week:
- At night, pour a glass of cereal with two glasses of boiling water (you can also do this in a thermos).
- The next day, eat without spices and soups, rinsed down with kefir or green tea.
Kefir should not drink more than 1 liter a day. The duration of the diet is one week. Consumption of fruit and black tea without sugar is allowed, but not recommended.
Do not forget, in order not to deprive your body of nutrients, doctors strongly recommend that a woman take vitamin preparations while losing weight.
Experts under no circumstances recommend buying incomprehensible diet pills at the pharmacy, on the Internet and on the advice of dubious consultants. These drugs are based on a banal laxative, and the frequent use of such drugs can seriously harm the body, lead to dehydration, disturb the gastrointestinal tract or the appearance of diseases of another kind.
Caution
As you wander through the Internet, you can often stumble upon materials on the topic of express weight loss in preparation for summer. Moreover, many of them recommend very scary methods that may sooner or later lead to sad consequences. These can be recommendations for refusing food, depleting the body and even conspiracies.
One of the more ridiculous methods is the latter. It is recommended for girls who want to lose weight to say certain words on the toilet once a day and then the weight goes away quickly. The only positive aspect will be to improve the mood of others.
But there are also more dangerous ways that do harm. Many sources recommend baking soda to lose weight. The fact is that soda neutralizes the acidity of the stomach, which can lead to its pathologies. As for the use of soda as a bath, you can do it in any amount, but it is unlikely to help.
It is worth warning that it is absolutely contraindicated to lose weight to children or adolescents at such a rapid pace. Any diet at this age can only be prescribed by a doctor and performed under his supervision.