Almost every second person asks questions about quick weight loss, even those who do not particularly need it. There is a clear answer to the question of how to lose 5 kilos a week, and it is quite possible to do this without dieting or fasting. You need to remember a few principles that can be applied to both adults and teenagers who want to lose weight.
Principles of rapid weight loss
It should be noted that to maintain good form, the following rules need to be followed not only for 1 week. This should become a life belief, and then the question of what to do to lose 5 kilos a week will no longer arise.
Principle 1: Water is the basis of life
People often do not pay attention to the amount of water they drink per day. But the main factor to quickly lose 5 kg per week is water. It removes waste and toxins that hinder metabolism from the body. Drinking plenty of water supports intensive kidney function. If the kidneys are working, water does not accumulate in the body. However, to disperse them, you need to drink 30 g of water per 1 kg of weight every day. So, if a person weighs 85 kg, he should drink 2. 5 liters of water a day. For a weight of 70 kg this is 2, 1 liter of water etc.
The water should be drunk 45 minutes before. before meals and one hour after meals. If a person forgets to drink water during the day, you can set an alarm for every hour so that you can drink the required amount of water before 20. 00 in the evening. You should not drink immediately after a meal. Liquid, concentrated gastric juice dilutes and food is not digested.
Carbonated drinks, juices, coffee, tea, etc. water cannot replace and fill the lack of fluid in the body. You should drink purified bottled water; You can add a slice of lemon, cinnamon or ginger to a glass of water. These products also help in removing excess fat from the body and help you lose weight quickly by 5 kg or more per week.
Principle 2: Fast calories are the first enemy.
Products containing fast calories include all McDonald's, buns, pies, all kinds of sweets, cookies, chocolate, any fast food, ice cream, sweet cheese, soda, fried foods, foods grilled in oil, smoked foods. All these foods are quickly burned by the body and give the person fast calories.
Excess sugar turns into fat on the sides and waist due to insulin production. Salty foods prevent the removal of excess fluid from the body. In addition, these products increase the level of cholesterol in the blood, the risk of gastritis, cardiovascular diseases, obesity and much more.
If you want to have a snack at work or on the road, it is better to take with you foods containing fiber, such as rye bread, fresh or boiled vegetables (except potatoes), boiled eggs, dairy products, apples, hard cheese. or natural yoghurt. Some of them, which will satisfy your hunger immediately and help you lose 5 kilos in a short time, are sold ready-made in stores.
Principle 3: Eat little and often
You should definitely start the morning with breakfast. The body gets all the calories it needs for the day at breakfast. The principle is that you should speed up your metabolism as much as possible. If a person tries to eat less, it creates stress in the body, and the body, afraid of hunger, begins to accumulate the necessary fats to survive in times of famine. Speeding up your metabolism is a smart way to lose 5 pounds a week; It convinces the body that there is no danger of starvation and there is no need to accumulate extra calories.
But that doesn't mean you have to fill your stomach. You should eat meals in small portions from small plates, but do this 5-6 times a day, without allowing your stomach to remain inactive for a long time.
Principle 4: Quit smoking and alcohol
Everyone knows that alcoholic beverages contain more sugar than any cake. If you drink a glass of dry homemade wine 1-2 times a week, there will be no particular harm to the body. But if you drink a bottle of beer or a low-alcohol 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 create additional stress on the body. The body, in an attempt to find useful substances to cleanse the body, begins to accumulate them in subcutaneous fat, and it will no longer be possible to lose 5 kg quickly. If a person has difficulty quitting smoking, the negative effects can be significantly reduced by switching to electronic cigarettes. In this case, so much tar and toxins will not enter the bloodstream. Although electronic cigarettes are not good for health, they are less harmful.
Principle 5: Less stress
Stress cannot be considered only as conflicts at work and in personal life. Stress for the body can be lack of proper sleep, overeating, high alcohol consumption during the holiday and subsequent withdrawal symptoms (hangover), excessive mental and physical stress on the body and constant worries about being overweight.
All these factors force the body to adapt to current conditions, consuming more reserves than in calm times. As a result, reserves are quickly depleted and excess weight begins to accumulate in the body. You need to learn to calm down from shocks, improve sleep, eat regularly, change your lifestyle, if possible, change work that brings stress, walk more often in the fresh air and enjoy life.
Principle 6: Exercise
You don't need to work hard at the gym 6 hours a day to lose 5 kilos a week. It is sufficient to distribute physical activity throughout the week, with at least 4 hours of cardio exercise per week and 3 hours of physical exercise per week. Cardio exercises include running, swimming, cycling, jumping rope and morning exercises.
Physical exercises can be done at home. It is enough to do 10 squats on the floor or on a horizontal bar, do push-ups, pump up your abdominal muscles or work out with dumbbells weighing 2-5 kg. You don't need to go to the gym and pump iron; You can take all the necessary weight from your own body.
Effective diets for fast weight loss
Those who urgently need to lose 5 kilograms per week at home should choose one of several effective diets that help burn fat as quickly as possible. But you should be prepared for the fact that the dish will be bland and monotonous. Here you need to be patient and disciplined. It would be nice to make a schedule and hang it on the fridge.
Diet 1: Kefir
The goal of the diet is to replace most foods with 1% fat kefir. It contains biologically active bacteria that ensure the special functioning of the gastrointestinal tract.
- 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 kilos in a week at home. Buckwheat contains a large amount of protein, iron, fiber and other minerals. You need to prepare it as follows: pour boiling water over a glass of buckwheat overnight, wrap it in a warm towel and take it the next day in small portions 6 times a day. Salt and sugar should not be added.
If you cannot afford to eat buckwheat all week, you can dilute your diet with the following products:
- boiled beef;
- apples;
- kefir 1%;
- homemade cottage cheese;
- vegetable salad.
Diet 3: Fruit and curd
The cottage cheese diet has several options: hard - cottage cheese, designed for only 3 days, soft - cottage cheese with vegetables, designed for 14 days, and the middle option, which will help you quickly lose weight up to 5 kg. The house was designed for a week.
The daily intake of cottage cheese is 400 g, it is necessary to use real homemade low-fat cottage cheese. Wheat bran should be added to the meal prepared by pouring boiling water over it. You can also add honey, nuts or fresh fruit to cottage cheese. During the day, supplement 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 a day.
Exercises for fast weight loss
People who cannot limit their diet wonder how they can lose 5 kilos without dieting. This often happens due to various gastrointestinal diseases, diabetes, etc. It applies to pregnant women who have illnesses, that is, who need to eat well without restrictions.
abdominal exercise
Starting position: lie on your back, clasp your legs at the knees, clasp your hands behind your head.
Lift your head, shoulders and body as much as possible. Stay in the elevated position for as long as possible (10-15 seconds on average). Return to starting position. Repeat 10 times.
Exercise for hips and buttocks
It is best to do this exercise in front of a mirror to check correct execution.
Starting position: feet shoulder width apart, hands on the waist.
Begin squatting halfway until your thighbones are horizontal and your back is crossed. While squatting, extend your arms forward and hips back. Stay in this position for a few seconds, then slowly return to the starting position. Do 2 sets of 10 repetitions.
Exercise for back and arms
Do a plank lying on your elbows. To do this, you need to lie face down and lean on your bent elbows. Fist and elbow touch the ground. Lift your body by standing on your toes. The back and legs should remain in a crossed position. Freeze in this position for 60 seconds. Rest for 15 seconds, repeat the exercise 3-4 times.
Tips from a fitness instructor on how to lose 5 kg quickly
Losing 5 kg per week is possible only if you have a strong desire and self-discipline. First of all, you need to develop a correct 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 kilos.
Remove all unhealthy foods from the refrigerator
Even if the diet and abstinence from harmful foods are planned for only a week, it is still necessary to clean the refrigerator during this period. On the second day, when the lipid level in the blood drops, all thoughts will be only about food and it will be necessary to make great efforts not to collapse. And if you suddenly eat something forbidden, all your efforts may be in vain.
Add variety to your exercise routine
If cardio exercises are chosen as a way to lose 5 kilos per week, you need to alternate prolonged cardio with intermittent ones. Prolonged cardio can help you burn more fat, while interval cardio can help you burn fat within a few hours of your workout. They need to be changed to improve the result. One day a week should be devoted to strength training using dumbbells and barbells or your own body weight.
Increase loads daily
When the body begins to get used to a certain physical effect, it begins to adapt and weight loss stops. Every day you need to increase the number of repetitions and approaches, exceeding your previous results.
Add green tea to your diet
Green tea contains various microelements and antioxidants that can quickly repair damaged tissue in the body that may occur during weight loss. In addition, green tea quenches thirst well, and hot water reduces the feeling of hunger for a short time.
increase carbohydrates
People who follow a carbohydrate-free diet run the risk of causing the body to produce its own carbohydrates as compensation. 2 days a week it is necessary to increase the level of carbohydrates in the diet in order not to trigger an adverse reaction for its natural renewal.