To lose 5 kg in a week, you need to radically change your lifestyle at this time. Losing weight in a short time should be accompanied by a competent approach. Fatigue fasting will lead to the fact that after a week the weight will recover, and the condition of the body will worsen. Keep in mind to adhere to dietary restrictions after the end of the express diet to maintain the required weight value.
Selecting Method
To make sudden weight loss, it is necessary to choose a diet that suits the body and will not be a painful process in general. Weight loss indicators should be recorded and kept for future reference. The weekly period is relatively 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 sensible results such as sports, normalizing daily routines and so on will not have time to work. They can be considered in the future to maintain the weekly results achieved or continue to lose weight, body shape and improve 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 warm water or apple juice, or a vinegar drink consisting of 200 ml of water and a tablespoon of apple cider vinegar. Do not skip breakfast in any way - a small amount of porridge will give the body the energy it needs throughout the day.
Lunch should include vegetable dishes and not fried, but boiled meat (beef, chicken, preferably breast). In the evening - snacks, for example, vegetable salads, steamed fish, cottage cheese, 200 ml of kefir or yogurt. It will be difficult to adopt a new diet, but if the hunger becomes stronger, you can get a snack consisting of vegetables.
This diet will give the body all the necessary elements and encourage it to use 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 during the day.
- Eat up to 200-350 grams of food at a time and try not to overeat for about 30-40 days, ideally, give salt.
- Eliminate fatty foods from the diet.
- Avoid sugar intake, replace with honey.
- Avoid eating whole wheat flour products (pasta, noodles), freshly baked bread. They will not let the body lose those extra pounds.
- Refrain from fatty mayonnaise, sauces and wraps. This will provide an excellent opportunity to reduce the number of legs.
- Eliminates spices and spices that stimulate the appetite: garlic, pepper, carrots and others. They cause an increase in the amount of food eaten, which is unacceptable in the process of weight loss.
- Skip the fruit in the afternoon.
- Eliminate alcohol from the 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 is quite effective and will help the brain and stomach.
- Eat slowly, chew food perfectly. This should be done in the kitchen or dining room, not behind the TV or book. This makes it easier to control the amount of food, and the taste of the food is more palatable.
Physical activity
The burden on the body is chosen individually, taking into account training, choice and ability. This could be a morning warm-up or a stroll, a strength workout at the gym, or a visit to the pool.
But keep in mind that intensity and duration should not be maximum, do not need to remove the body, which is already under stress due to changes in diet and rhythm of life. Everything should be simple and efficient:
- Light morning exercise, best done 60 minutes after waking up, will help speed up metabolic processes.
- Those who prefer strength training should review their regular training program and consult with a personal trainer, be sure to explain about special nutrition.
- 20 minutes of kettlebell training or 20 minutes of jogging will help you lower calories and increase metabolism throughout the day.
- During weight loss, you need to rest for about 6-8 hours. Prolonged sleep or lack of sleep prevents weight loss. At night, the body expends a lot of energy so that all internal systems and organs function, and, thus, burn calories. Proper sleep is another helper in body therapy.
Start doing moderate stretching and muscle work at home, and do personal exercises that will increase your sweat. The last ten minutes of your workout are the hardest (at the beginning of your workout).
Additional procedures and methods
To get the desired result (minus 5 kg), all methods 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 achieve the goal.
Some should be done during training, this will increase its effectiveness. You can use "wrappers", cosmetic products in the form of creams with various effects aimed at shaping the body, you can wear special clothing for training from special materials, which improves blood circulation, has heat insulating properties, improves lipolysis process. Visits to the massage parlor, sauna and swimming pool are also good options.
Diet and Recipes
There are three main options for losing weight up to 5 kg in one week at home:
- Diet mono. The point is the use of mainly one product (rice, kefir, apples, buckwheat, cottage cheese).
- By significantly reducing food intake (starvation diet).
- Results from the diet with the longest yield (protein). Suitable especially for men.
Such a diet is not recommended for people with increased fatigue, gastrointestinal diseases, anemia, and chronic diseases. You should not go on a diet in the spring when the body becomes weak.
Indicative menu with recipes for mono diet:
- On an empty stomach: 200 ml of hot water with the addition of lemon slices and a tablespoon of honey.
- Breakfast: 1/3 porridge, tea (without sugar) or vegetable juices (beets, tomatoes, pumpkin). It is very important to study the effects of vegetable juice on the body, for example, beet juice greatly lowers blood pressure and can cause diarrhea, not recommended for kidney disease.
- Lunch: 1/3 pre-cooked porridge.
- Dinner: the remaining amount of cereal.
During the diet, you can drink green tea without restrictions, only without sugar. Instead of fluids, it helps to lose weight and cleanse the body, and is very useful.
Pumpkin will effectively help even the lazy to lose weight and at the same time restore the body. Pumpkin is recommended to be eaten together with vegetables or separately in an acceptable form (in the form of porridge or baked). It is prepared in moderation. 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 hour. You can add honey to the prepared porridge, but try not to salt it.
The use of choleretic herbal preparations based on immortelle, dandelion, bullock will allow the body to break down fat quickly and thus lose weight. Fat will burn, and will not accumulate in problem areas. This drink should not be used by patients with pancreatitis, hepatitis, or functional bowel disease.
To effectively cleanse the body while losing weight, it is useful to take juice from cabbage. It will increase metabolic processes, will prevent the accumulation of fat from carbohydrates. It is best to drink up to 2-3 glasses of this juice daily in the morning on an empty stomach, then - an hour before meals. It is useful to drink it with carrots or beet juice.
Kefir Diet
Kefir diet is considered a very effective way to lose 5 kg fast at home. It is shown to people who are relatively healthy and strong, it can not only remove extra pounds and centimeters in the stomach and other problem areas, but also cleanse the body of toxins well.
The advantage of this diet is that it is short and very medium - no need to buy special products and make 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 only need to adhere to the recommended diet for three days. During this time, drink 1. 5 liters of water daily.
Diet Buckwheat
A buckwheat diet is another effective method of losing weight fast. To do this, you need to eat buckwheat prepared in a special way in a week:
- At night, a glass of cereal is poured with two glasses of boiling water (this can be done in a thermos).
- The next day, eat without seasoning and soup, washed down with kefir or green tea.
Kefir is allowed to drink no 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, so that your body does not contain useful substances, doctors strongly recommend that a woman take vitamin preparations while losing weight.
Experts do not recommend buying misunderstood diet pills in pharmacies, on the Internet and on the advice of dubious consultants. The drug is based on a superficial laxative, and the frequent use of such drugs can harm the body, cause dehydration, disrupt the gastrointestinal tract, or the emergence of various diseases.
Beware
By traveling the Internet, you can often find materials on the topic of express weight loss in preparation for summer. Moreover, many of them recommend very horrible methods, which sooner or later can lead to tragic consequences. This can be a suggestion to reject food, fatigue, and even conspiracy.
One of the most absurd methods is the latter method. It is recommended for girls who want to lose weight to say certain words on the toilet once a day, and then lose weight quickly. The only positive aspect is improving the mood of others.
But there are more dangerous ways that are dangerous. Many sources recommend baking soda for weight loss. The fact is that soda neutralizes stomach acidity, which can lead to its pathology. To use baking soda as a bath, you can do it in any quantity, but it may not be able to help.
It should be noted that it is completely contraindicated to lose weight for children or adolescents at such a fast pace. Any diet at this age can only be prescribed by a doctor and carried out under his supervision.