To lose 5kg in a week, you need to radically change your lifestyle this time around. Losing weight in such a short time should be accompanied by a competent approach. An exhausting fast will lead 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 dietary restrictions after the end of the express diet to maintain the required weight value.
Choosing a method
In order for a sudden loss of extra pounds to make sense, it is worth choosing the diet that will be ideal for the body and will not be a painful process in general. Indicators of weight loss should be recorded and stored for the future. The weekly period is quite short, and the problem of losing 5 kg can only be drastically solved by changing the daily diet, which will lead to a sharp decrease in calorie intake.
Other healthy decisions like exercise, normalizing your daily routine, etc. will not have time to work. They can be considered in the future to maintain the weekly result obtained or to continue reducing weight, body shape and increasing muscle tone. Their result is about 3 to 5 kg per month.
Nutrition
In the morning on an empty stomach, be sure to drink a glass of clean lukewarm water or apple juice, or a vinegar drink consisting of 200 ml of water and a tablespoon of apple cider vinegar. Apple. In no case do not skip breakfast - a small amount of porridge will give the body the necessary energy for the whole day.
Lunch should include a dish of vegetables and not fried, but boiled meat (beef, chicken, preferably breast). In the evening - light food, for example, vegetable salad, steamed fish, cottage cheese, 200 ml of kefir or yogurt. It will be difficult to stick to a new diet, but if the feeling of hunger becomes stronger, you can afford a snack made entirely of vegetables.
This nutrition will provide the body with all the necessary building blocks and push it to use the accumulated fat, leading to weight loss.
Basic nutritional rules:
- Drink 2 to 2, 5 liters of water per day.
- Eat 3-5 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 the food for about 30-40 days, ideally forgo salt.
- Cut fatty foods out of your diet.
- Refrain from consuming sugar, replace it with honey.
- Refuse to use wheat flour products (pasta, noodles), freshly baked bread. They will not allow the body to lose those extra pounds.
- Avoid fatty mayonnaise, sauces and dressings. This will provide a great opportunity to reduce the volume of the legs.
- Cut out spices and spices that stimulate appetite: garlic, pepper, horseradish and others. They lead to an increase in the amount of food eaten, which is unacceptable in the process of losing weight.
- Skip the fruit in the afternoon.
- Cut alcohol out of your diet. Where alcohol is present, high calorie foods automatically appear - the worst enemy of weight loss.
- As an experiment, try eating from small plates. This simple psychological approach can be very effective and will help trick the brain and stomach.
- Eat slowly, chewing food carefully. It should be done in the kitchen or dining room, not behind the television 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 load on the body is selected individually, taking into account training, preferences and abilities. It could be a simple morning warm-up or a walk, a strength training in the gym or a visit to the swimming pool.
But it should be remembered that the intensity and duration should not be maximum, it is not necessary to exhaust the body, which is already stressed by the change of diet and rhythm of life. Everything must be in moderation and competence:
- Light morning exercise, which is best done 60 minutes after waking up, will help speed up metabolic processes.
- Those who prefer strength training should review their usual training schedule and consult a personal trainer, making sure to clarify special nutrition.
- 20 minutes of kettlebell training or 20 minutes of jogging will help burn calories and boost your metabolism all day long.
- During weight loss, you need to rest for about 6-8 hours. Prolonged sleep or a lack of sleep inhibits weight loss. At night, the body expends a lot of energy for all internal systems and organs to function and, as a result, expends calories. Good sleep is another aid in body therapy.
Start doing simple stretching and strength training exercises at home and developing a personal workout that will increase your sweating. The last ten minutes of your workout should be the hardest (in the first few days of your workout).
Additional procedures and methods
To achieve the desired results (minus 5 kg), any means will work, but you have to do everything wisely and rationally weigh the steps. By choosing additional procedures, in combination with a diet and serious physical activity, you can quickly achieve the goal.
Some of them should be done during training, it will greatly increase their effectiveness. You can use "wraps", cosmetic products in the form of creams with various effects aimed at shaping the body, you can wear special clothes for training from special materials, which improves blood circulation, athermal insulation properties, improves the process of 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 main thing is the use of one product (rice, kefir, apples, buckwheat, cottage cheese).
- By significantly reducing food intake (starvation diet).
- Following diets with the longest possible result (proteins). Mainly suitable for men.
Such diets are not recommended for people with increased fatigue, gastrointestinal illnesses, anemia and chronic illnesses. You should not go on a diet in the spring when the body is weak.
Indicative menu with recipes for mono-diet:
- On an empty stomach: 200 ml of hot 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 juices on the body, for example, beet juice strongly lowers blood pressure and can cause diarrhea, it is not recommended for kidney disease.
- Lunch: 1/3 of the previously cooked porridge.
- Dinner: the remaining amount of grain.
During any diet, you can drink green tea without restrictions, only without sugar. Among liquids, it is he who helps to lose weight and cleanse the body, and it is very useful.
Pumpkin will effectively help even lazy people to lose weight and at the same time restore the body. Pumpkin is recommended to be consumed in combination with vegetables or separately in any acceptable form (in the form of porridge or baked). It is simply prepared. It is necessary to cut the pumpkin into small cubes, add water and simmer until half-cooked for about 30 minutes. Then add a tablespoon of rice or oatmeal, simmer for another half an 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 will allow the body to quickly break down fat and thus lose weight. Fat burns and does not accumulate on 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 helpful to take some cabbage juice. It will improve metabolic processes, prevent the accumulation of fat from carbohydrates. It is recommended to drink up to 2-3 glasses of this juice per 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
The kefir diet is considered to be a real, very effective way to quickly lose 5 kg at home. It is shown to relatively healthy and strong people, it not only helps to remove extra pounds and inches 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-lived and very simple - no need to buy special foods and come up with a diet. The essence of the diet is that you need to drink 1. 5 liters of kefir per day. You can eat foods such as apples, oranges, buckwheat, boiled chicken breast. You should only stick to the recommended diet for three days. During this time, drink 1. 5 liters of water per day.
Buckwheat bunch
Buckwheat diet is another effective way to lose weight fast. To do this, you need to eat buckwheat prepared in a special way in the week:
- At night, a glass of cereal is poured with two glasses of boiling water (you can also do this in a thermos).
- The next day, eat without seasonings or soups, washed down with kefir or green tea.
Kefir should not drink more than one liter per day. The duration of the diet is one week. The consumption of fruits and black tea without sugar is authorized but not recommended.
Remember, in order not to deprive your body of nutrients, doctors strongly recommend that a woman take vitamin preparations while losing weight.
Experts in no way recommend buying incomprehensible diet pills in the pharmacy, on the Internet and on the advice of questionable consultants. These drugs are based on a banal laxative, and frequent use of these drugs can seriously harm the body, lead to dehydration, disrupt the gastrointestinal tract or the appearance of diseases of a different nature.
Warning
While browsing the internet, you can often come across material on the topic of express weight loss for the summer. In addition, many of them recommend very terrible methods, which sooner or later can lead to sad consequences. It can be recommendations for refusing food, exhausting the body, and even conspiracies.
One of the most ridiculous methods is this. Girls who want to lose weight are recommended to say certain words in the toilet once a day, and then the weight disappears quickly. The only positive aspect will be to improve the mood of others.
But there are also more dangerous ways to harm. Many sources recommend baking soda for weight loss. The fact is that soda neutralizes the acidity of the stomach, which can lead to its pathologies. When it comes to using baking soda as a bath, you can do it in any amount, but it is unlikely to help.
It should be noted that it is absolutely contraindicated to lose weight in children or adolescents at such an accelerated rate. Any diet at this age can only be prescribed by a doctor and carried out under his supervision.