To lose 5 kg in a week, you will need to radically change your lifestyle this time around. Losing weight in such a short time must be accompanied by a competent approach. Tiring fasting will lead to the fact that after a week the body weight will recover, and the body condition will worsen. It is important to remember to pay attention to dietary restrictions after the end of the express diet to maintain the required weight values.
Selecting a Method
To make sudden weight loss make sense, it's good to choose a diet that's ideal for the body and that won't be a painful process in general. Weight loss indicators should be recorded and saved for the future. The weekly period is quite short, and the problem of losing 5 kg can be solved radically by simply changing the daily diet, which will lead to a sharp decrease in calorie intake.
Other healthy decisions such as exercise, normalizing your daily routine, etc. will simply not have time to work. They can be considered in the future to maintain achieved weekly results or to continue weight loss, body building and increased muscle tone. The 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 one tablespoon of apple cider vinegar. Don't skip breakfast - a little porridge will provide the body with the necessary energy for the whole day.
Lunch should include a plate of vegetables and not fried, but stewed meat (beef, chicken, preferably breast). In the evening - snacks, for example, vegetable salad, steamed fish, cottage cheese, 200 ml of kefir or yogurt. It can be difficult to maintain a new diet, but as your hunger gets stronger, you can buy snacks that only consist of vegetables.
These nutrients will provide the body with all the elements it needs and encourage it to use up the accumulated fat, which results 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 throughout the day.
- Eat up to 200-350 grams of food at a time and try not to marinate too much food for 30-40 days, ideally, cut out salt.
- Eliminate fatty foods from the diet.
- Refrain from sugar intake, replace it with honey.
- Refuse to use products made from wheat flour (pasta, noodles), freshly baked bread. They won't let the body lose that extra weight.
- Avoid fatty mayonnaise, sauces and dressings. This will provide a good opportunity to reduce leg volume.
- Get rid of appetite-stimulating herbs and spices: garlic, pepper, horseradish and more. They cause an increase in the amount of food consumed, which is unacceptable in the process of losing weight.
- Ignore fruit in the afternoon.
- Get rid of alcohol from your diet. Where alcohol is present, high-calorie foods automatically appear there - the worst enemy of weight loss.
- As an experiment, try eating from a small plate. This simple psychological approach can be very effective and will help to trick the brain and stomach.
- Eat slowly, chew the food thoroughly. This should be done in the kitchen or dining room, not behind the TV or books. This makes it easier to control the amount of food, and the taste of the food is more pronounced.
Physical activity
Load for body is selected individually, taking into account training, preferences and abilities. This could be a morning exercise or walk, strength training at the gym, or visiting the pool.
But keep in mind that the intensity and duration should not be maximized, no need to exhaust yourself, which has been depressed due to changes in diet and life rhythm. Everything must be sufficient and competent:
- Light morning exercise, which is best done 60 minutes after waking up, will help speed up metabolic processes.
- Those who prefer strength training should revise their usual training program and consult a personal trainer, to ensure explanation of specific nutrition.
- 20 minutes of kettlebell exercise or 20 minutes of jogging will help you burn calories and increase your metabolism throughout the day.
- During weight loss, you need to rest for about 6-8 hours. Long sleep or sleep deprivation inhibits weight loss. At night, the body spends a lot of energy in order for all the internal systems and organs to work, and therefore, consuming calories. Proper sleep is another helper in body therapy.
Start doing simple stretches and muscle workouts at home, and develop personal exercises that will increase your sweating. The last ten minutes of your workout should be the hardest (in your early training days).
Additional procedures and methods
To get the desired result (minus 5 kg), all means will work, but you have to do everything wisely and consider the steps rationally. By choosing additional procedures, combined with a serious diet and physical activity, you can quickly achieve your goals.
Some of it must be done during training, this will greatly increase its effectiveness. You can use "wrapping", cosmetics in the form of creams with various effects aimed at shaping the body, you can wear special clothes for training from special materials, which improve blood circulation, have heat-insulating properties, enhance the lipolysis process. Visits to massage parlors, saunas and swimming pools are also good options.
Diets and Recipes
There are three main options for how to lose 5 kg in one week at home:
- Single diet. The point is the use of mainly one product (rice, kefir, apples, buckwheat, cottage cheese).
- By significantly reducing food intake (starvation diet).
- As a result of the diet with the longest yield (protein). Suitable especially for men.
Such diets are not recommended for people with increased fatigue, gastrointestinal disease, anemia, and chronic illnesses. You shouldn't go on a diet in the spring when your body is weak.
Indicative menu with recipes for a single diet:
- On an empty stomach: 200 ml hot water with lemon wedges and a spoonful of honey.
- Breakfast: 1/3 porridge, tea (unsweetened) or vegetable juice (beetroot, tomato, pumpkin). It is very important to study the effect of vegetable juice on the body, for example beet juice greatly lowers blood pressure and can cause diarrhea, it is not recommended for kidney disease.
- Lunch: 1/3 of the pre-cooked porridge.
- Dinner: amount of cereal left.
During any diet, you can drink green tea without restrictions, only without sugar. From fluids, it is he who helps to lose weight and cleanse the body, and it is very useful.
Pumpkin will effectively help even the lazy to lose weight and recover at the same time. Pumpkin is recommended to be consumed together with vegetables or separately in any acceptable form (in the form of pureed or grilled). It is prepared quite simply. You need 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, continue boiling 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 will allow the body to quickly break down fat and thereby lose weight. Fat will burn, and not build up in problem areas. This drink should not be used by people with pancreatitis, hepatitis, or functional intestinal disease.
For an effective cleansing of the body while losing weight, it is worthwhile to take the juice from the cabbage. This will increase the metabolic process, will 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 - one hour before meals. It is useful to drink it together with carrots or beet juice.
The Kefir Diet
The kefir diet is considered to be a real, very effective way to lose 5 kg quickly at home. This is shown to a relatively healthy and strong person, allowing not only to get rid of extra weight and centimeters in the stomach and other problem areas, but also to well rid the body of toxins.
The advantages of this diet are short-lived and very simple - no need to buy special products and go on a diet. The essence of this diet is that you need to drink 1. 5 liters of kefir daily. You can eat foods like apples, oranges, buckwheat, boiled chicken breast. You only need to adhere to the recommended diet for three days. During this time, drink 1. 5 liters of water daily.
The buckwheat diet
The buckwheat diet is another effective way to lose weight fast. To do this, you need to eat buckwheat prepared in a special way of the week:
- In the evening, a glass of cereal is poured with two glasses of boiling water (you can also do this in a thermos).
- The next day, eat it without herbs and soup, wash it with kefir or green tea.
Kefir is allowed to drink no more than 1 liter per day. The duration of the diet is one week. Consumption of fruit and black tea without sugar is allowed but not recommended.
Don't forget, in order not to remove beneficial substances from your body, doctors strongly recommend that a woman take vitamin preparations while losing weight.
Experts do not recommend buying incomprehensible diet pills in pharmacies, on the Internet, and on the advice of questionable consultants. These drugs are based on superficial laxatives, and the frequent use of such drugs can seriously harm the body, cause dehydration, irritate the digestive tract, or the appearance of various diseases.
Attention
Wandering the Internet, you can often find material on the topic of rapid weight loss in preparation for summer. In addition, many of them recommend extremely terrifying methods that sooner or later can lead to sad consequences. This can be a recommendation for refusing to eat, tiring the body, even a conspiracy.
One of the silliest methods is the last. It is advisable for girls who want to lose weight to say certain words on the toilet once a day, and then quickly lose weight. The only positive aspect is that it improves the other person's mood.
But there are more dangerous methods too. Many sources recommend baking soda for weight loss. The fact is that soda neutralizes the acidity of the stomach, which can lead to its pathology. As for using baking soda as a bath, you can do this in any amount, but it doesn't seem like it will help.
It should be remembered that weight loss for children or adolescents is highly contraindicated at such speeds. Any diet at this age can only be prescribed by a doctor and carried out under his supervision.