Almost every second person asks questions about losing weight fast, even those who do not particularly need it. There is a clear answer to the question of how to lose 5 kg per week, and it is quite possible to do this 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 rapid weight loss
It should be noted that the following rules to maintain good shape must be followed not only for 1 week. This should become a creed for life, and as a result, the question arises of what to do to lose 5 kg per week.
Principle 1: Water is the basis of life
People don't often notice how much water they drink per day. However, water is the main factor in quickly losing 5 kg per week. It removes waste and toxins from the body that inhibit metabolism. Drinking a lot of water promotes strong kidney function. If the kidneys are working, water does not accumulate in the body. But to spread 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. s. etc.
Water must be drunk 45 minutes before. before a meal and an hour after a meal. If a person forgets to drink water during the day, you can set an alarm for every hour so that you drink the required amount before 8 pm. 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. fl. water is not and cannot replace dehydration in the body. You need to drink purified bottled water; you can add a slice of lemon to a glass of water, cinnamon or ginger. These products also help remove excess fat from your body and help you quickly lose 5 kg or more per week.
Principle 2: Quick calories are the first enemy.
Products that contain instant units are all McDonalds, buns, pies, all kinds of sweets, cookies, chocolate bars, fast food, ice cream, sweet cheese, soda, fried food, grilled food in oil, smoked food. All this food is quickly burned by the body, giving you quick calories.
Excess sugar turns into fat on the sides and waist due to insulin production. Salty food interferes with the removal of excess fluid from the body. These products also 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 the trip, it is better to take food with you that contains 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 satisfy your hunger immediately and help you lose 5 kg in a short time.
Rule 3: Eat little and often
You should definitely start your morning with breakfast. It is in the breakfast that the body gets all the calories it needs for the day. This rule is that you need to speed up your metabolism as much as possible. If a person tries to eat little, he creates stress on the body, and the body, fearing hunger, begins to store fat, which is necessary to survive during a famine. Speeding up your metabolism is a smart way to lose 5kg a week, convincing your body that there is no danger of staying hungry and no need to stock up on extra calories.
But this does not mean that you have to eat your fill. You should eat food in small portions from small dishes, but do this 5-6 times a day, without giving the stomach time to be inactive for a long time.
Principle 4: Stop smoking and drinking alcohol
Everyone knows that alcoholic drinks contain more sugar than a piece of cake. If you drink a glass of dry homemade wine 1-2 times a week, the body will not be particularly harmed. But if you drink a bottle of beer or a small alcoholic cocktail every day, not to mention stronger drinks, this will be the opposite of losing weight.
When it comes to smoking, tobacco smoke, tar, toxins and carbon monoxide put an extra strain on the body. The body, in an attempt to find substances useful for cleansing the body, begins to accumulate them in subcutaneous fat, and it will no longer be possible to quickly lose 5 kg. If it is difficult for a person to quit smoking, its negative effects can be significantly reduced by switching to an electronic cigarette. In this case, so 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 conflicts at work and in private life. Stress for the body can be lack of proper sleep, overeating, heavy alcohol consumption during the holidays and then withdrawal symptoms (hangover), excessive mental and physical stress on the body, as well as constant worry about being overweight.
All these factors force the body to adapt to the current conditions and spend more reserves than in quiet times. As a result, reserves quickly run out and the body begins to accumulate excess weight. You need to learn to calm down from trauma, improve sleep, eat regularly, change your lifestyle, if possible change your stressful job, walk more often in the fresh air and enjoy life.
Principle 6: Practice
To lose 5 kg per week, you don't need to work hard in the gym for 6 hours a day. It is enough to spread exercise over the week so that there are at least 4 hours of cardio training per week and fitness - from 3 hours per week. Fitness 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, pump up the stomach or exercise with 2-5 kg weights. It is not necessary to go to the gym and pump iron, all the necessary weight can be obtained from your own body.
Effective diet for quick weight loss
For those who urgently need to lose 5 kg per week at home, they should choose one of the many effective diets that help burn fat as quickly as possible. But you need to prepare yourself for the fact that the food will be bland and monotonous. Here you need to show patience and self-discipline. It would be nice to make a program and hang it on the fridge.
Diet 1: Kefir
The purpose of the diet is to use 1% fat kefir instead of 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 baked potatoes and 1 liter of kefir;
- Day 3: half a kilo of chicken meat 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, baked 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 within a week at home. Buckwheat contains high 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 doses 6 times a day the next day. Do not add salt and sugar.
If you can't afford to eat buckwheat all week, you can dilute your diet with the following products:
- boiled beef;
- apple;
- kefir 1%;
- homemade cottage cheese;
- vegetable salad.
Diet 3: Fruit and cheese
There are several options for the cottage cheese diet: hard - eating only cottage cheese, designed for 3 days, mild - cottage cheese with vegetables, designed for 14 days, and a medium option, which will help you quickly lose weight by 5 kg athome, it is designed for a week.
A daily dose of cottage cheese is 400 g. It is essential to use real, 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 fruit 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, you need to drink 2-3 liters of purified water per day.
Exercises for fast weight loss
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. fl. , that is, those who need to eat well without restrictions.
Ab workout
Starting position: lie on your back, bend your legs at the knees, hold your hands behind your head.
Raise your head, shoulders and body as much as possible. Stay in the raised position for as long as possible (on average 10-15 seconds). Return to the starting position. Repeat 10 times.
Exercise for hips and buttocks
This exercise is best performed in front of a mirror to control proper execution.
Starting position: Feet shoulder width apart, hands on waist.
Begin sitting halfway until your thigh bone is horizontal and your back is diagonal. While sitting, 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 reps.
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 bent elbows. Fist and elbow touch the floor. Lift your body, rest on your toes. The back and legs should be in an oblique position. Freeze in this position for 60 seconds. Relax for 15 seconds, repeat the exercise 3-4 times.
Advice from a fitness trainer on how to lose 5 kg fast
Losing 5 kg per 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 consuming at least 2 liters of water a day and follow the tips below, which will tell you exactly how to speed up the process of losing 5 kg.
Remove all unhealthy food from the refrigerator
Even if the diet and abstinence from harmful foods are only planned for a week, it is still necessary to clean the refrigerator during this time. On the second day, when blood lipid levels drop, all thoughts will revolve only around food, and a tremendous effort must be made 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 at intervals. Long-term cardio can help you burn more fat, while cardio can help you burn fat within hours of a workout. They need to be replaced to improve performance. 1 day a week should be devoted to strength training, either with weights and dumbbells or with your own body weight.
Increase load daily
When the body begins to get 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, beyond your previous results.
Add green tea to your diet
Green tea contains various micronutrients and antioxidants that can quickly restore damaged tissue in the body that can occur during weight loss. In addition, green tea quenches thirst well, and hot water reduces the feeling of hunger for a short time.
Increasing carbohydrates
People following a zero-carb diet run the risk of causing their bodies to produce their own carbohydrates as compensation. For 2 days of the week, it is necessary to increase the amount of carbohydrates in the diet in order not to trigger the opposite reaction to renew them naturally.