To lose 5 kg in a week, you need to radically change your lifestyle right now. Weight loss in such a short time must be accompanied by a competent approach. Exhausting fasting leads to the fact that after a week the weight will be restored and the condition of the body will worsen. It is necessary to remember to observe the dietary restrictions after the end of the express diet to maintain the necessary weight value.
Choosing a method
For a sudden loss of extra pounds to make sense, it is worth choosing the diet that suits your body optimally and is not a painful process in general. Weight loss indicators must be recorded and stored for 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 result in a marked decrease in calorie intake.
Other healthy decisions like sports, normalizing your daily routine and so on will not have time to work. They can be considered in the future to maintain the weekly result achieved or to continue to reduce weight, body shape and increase muscle tone. Your result is about 3-5 kg per month.
Nutrition
In the morning on an empty stomach, be sure to drink a glass of clean warm water or apple juice, or a vinegar drink consisting of 200 ml of water and a spoonful of apple cider vinegar. In no case skip breakfast - a small amount of porridge will give the body the energy it needs for the whole day.
Lunch should include a vegetable dish and not fried, but cooked meat (meat, chicken, preferably breast). In the evening - light foods, for example, vegetable salad, steamed fish, cottage cheese, 200 ml of kefir or yogurt. It will be difficult to resist a new diet, but if the feeling of hunger gets stronger, you can pay for a snack made up entirely of vegetables.
This nutrition will provide the body with all the necessary elements and propel it to use the accumulated fat, resulting in weight loss.
Basic nutrition rules:
- Drink 2-2, 5 liters of water a day.
- Eat 3 to 5 times a day, try not to overeat or be hungry during the day.
- Eat up to 200-350 grams of food at a time and try not to over salt for about 30-40 days, ideally giving up salt.
- Eliminate fatty foods from the diet.
- Avoid sugar intake, replace with honey.
- Avoid using wheat flour products (pasta, pasta), fresh bread. They will not allow the body to lose those extra pounds.
- Avoid mayonnaise, sauces and fatty sauces. This will provide an excellent opportunity to reduce the volume of the legs.
- Eliminate spices and spices that stimulate your appetite: garlic, pepper, horseradish and others. They lead to an increase in the amount of food consumed, which is unacceptable in the weight loss process.
- Skip fruit in the afternoon.
- Remove alcohol from the diet. Where alcohol is present, high-calorie foods appear automatically - the worst enemy of weight loss.
- As an experiment, try to eat on small plates. This simple psychological approach can be quite effective and will help to trick the brain and stomach.
- Eat slowly, chewing your food well. 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 the food is better felt.
Physical activity
The body load is individually selected, taking into account training, preferences and capabilities. It can be a simple morning workout or walk, strength training at the gym or a visit to the pool.
But it is worth remembering that the intensity and duration should not be maximum, there is no need to exhaust the body, which is already stressed by the change in diet and the pace of life. Everything must be moderated and competent:
- Light morning exercises, which should be performed 60 minutes after waking up, help to speed up metabolic processes.
- Those who prefer strength training should review their usual training program and consult a personal trainer, making sure to clarify about special nutrition.
- 20 minutes of kettlebell training or 20 minutes of running will help you burn calories and boost your metabolism throughout the day.
- During weight loss, you need to rest for about 6 to 8 hours. Prolonged sleep or lack of sleep inhibits weight loss. At night, the body expends a lot of energy for all the internal systems and organs to function and, consequently, it uses calories. Adequate sleep is another aid in body therapy.
Start doing some simple stretching and weight training exercises at home and develop a personal workout that will increase your sweating. The final ten minutes of training should be the most difficult (in the first few days of training).
Additional procedures and methods
To achieve the desired results (minus 5 kg), all means will work, but you need to 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 must be done during training, this will significantly increase your effectiveness. You can use "wrap", cosmetic products in the form of creams with various effects aimed at body modeling, you can use special clothes for training with special materials, which improves blood circulation, has thermal insulation properties, enhances the processof lipolysis. A visit to the massage parlor, sauna and swimming pool is also a good option.
Diets and recipes
There are three main options for losing weight up to 5 kg in a week at home:
- Mono-diet. The end result is the use of mainly one product (rice, kefir, apples, buckwheat, cottage cheese).
- Significantly reducing food intake (starvation diet).
- As a result of diets with the longest possible result (protein). Mainly suitable for men.
These diets are not recommended for people with increased fatigue, gastrointestinal disorders, anemia and chronic illnesses. You should not be dieting in the spring, when the body is weakened.
Indicative menu with recipes for mono-diet:
- On an empty stomach: 200 ml of hot water with the addition of lemon slices and a spoon of honey.
- Breakfast: 1/3 of porridge, tea (without sugar) or vegetable juice (beet, tomato, pumpkin). It is imperative to study the effect of vegetable juices on the body, for example, beet juice greatly reduces blood pressure and can cause diarrhea, it is not recommended for kidney diseases.
- Lunch: 1/3 of the previously cooked porridge.
- Dinner: volume of cereal remaining.
During any diet, you can drink green tea without restrictions, just without sugar. Of liquids, it is the one who helps to lose weight and cleanse the body, and is very useful.
The pumpkin will effectively help even the lazy to lose weight and at the same time restore the body. It is recommended that the pumpkin be eaten in combination with vegetables or separately in any acceptable form (in the form of porridge or roasted). It is prepared quite simply. It is necessary to cut the pumpkin into small cubes, add water and cook until half cooked for approximately 30 minutes. Then add a tablespoon of rice or oatmeal, continue cooking 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 and bullochka will allow the body to quickly break down fats and thus lose weight. Fat will burn and will 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 when losing weight, it is useful to drink cabbage juice. This will improve metabolic processes, prevent fat accumulation from carbohydrates. It is recommended to drink up to 2-3 glasses of this juice a day on an empty stomach in the morning, then - one hour before meals. It is useful to drink with carrot or beet juice.
Kefir diet
The kefir diet is considered a very effective way to lose 5 kg at home quickly. It is shown to relatively healthy and strong people, it allows not only to remove extra pounds and centimeters in the abdomen and other problem areas, but also cleanses the body of toxins.
The advantage of this diet is that it is short and very simple - there is no need to buy special foods and go on a diet. The essence of the diet is that you need to drink 1. 5 liters of kefir a day. You can eat foods like apples, oranges, buckwheat, cooked chicken breast. You only need to follow the recommended diet for three days. During this time, drink 1. 5 liters of water daily.
Buckwheat diet
The buckwheat diet is another effective way to lose weight quickly. To do this, you need to eat specially prepared buckwheat in a week:
- In the evening, a glass of cereal is served with two glasses of boiling water (you can also do this in a thermos).
- The next day, eat without spices and soups, washed down with kefir or green tea.
Kefir cannot drink more than 1 liter per day. The duration of the diet is one week. The consumption of fruit and black tea without sugar is allowed, but not recommended.
Don't forget, in order not to deprive your body of useful substances, doctors strongly recommend that the woman take vitamin preparations while losing weight.
The experts do not recommend in any case the purchase of incomprehensible diet pills in a pharmacy, on the Internet and on the advice of dubious consultants. These drugs are based on a banal laxative, and the frequent use of these drugs can cause serious damage to the body, lead to dehydration, disturb the gastrointestinal tract or the appearance of various diseases.
Watch out
Wandering the Internet, you can often find materials on the topic of express weight loss in preparation for the summer. In addition, many of them recommend terrible methods, which sooner or later can lead to sad consequences. They may be recommendations to refuse food, deplete the body and even conspiracies.
One of the most ridiculous methods is the latter. It is recommended for girls who want to lose weight to say certain words in the bathroom once a day, and then the weight will go away quickly. The only positive aspect will be to improve the mood of others.
But there are also more dangerous ways to do damage. Many sources recommend baking soda to lose weight. The fact is that the soda neutralizes the acidity of the stomach, which can lead to your pathologies. As for using baking soda as a bath, you can do it in any amount, but it is unlikely to help.
It is important to warn that it is categorically contraindicated to lose weight for children or adolescents at such an accelerated pace. Any diet at this age can only be prescribed by a doctor and carried out under his supervision.