To lose 5 kg per week, you need to radically change your lifestyle at this time. 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 weight will be regained, and the condition of the body will worsen. It is necessary to remember to observe the dietary restrictions after the end of the express diet in order to maintain the required weight value.
Method selection
In order for a strong loss of extra pounds to make sense, it is worth choosing the diet that is ideally suited to the body and it will not be a painful process in general. Weight loss indicators should be recorded and stored for the future. The weekly period is quite short and the problem of losing 5 kg can be radically solved only by changing the daily diet, which will entail a sharp decrease in calorie intake.
Other sensible decisions, such as playing sports, normalizing the daily routine, etc. , they will not have time to work. They may be considered in the future to maintain the achieved weekly result or to continue weight loss, body shaping and increased muscle tone. Its result is about 3-5 kg per month.
Food
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 a tablespoon of apple cider vinegar. In no case skip breakfast: a small amount of porridge will give the body the necessary energy for the whole day.
Lunch should include a plate 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. A new diet will be difficult to put up with, but if the feeling of hunger becomes stronger, you can afford a snack consisting exclusively of vegetables.
Such nutrition will provide the body with all the necessary elements and push it to use the accumulated fat, which will lead to weight loss as a result.
Basic nutritional rules:
- Drink 2-2, 5 liters of water a day.
- Eat 3 to 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 overfeed food for about 30-40 days; the ideal is to leave the salt.
- Eliminate fatty foods from the diet.
- Refrain from taking sugar, replace it with honey.
- Refuse the use of wheat flour products (pasta, noodles), freshly baked bread. They will not allow the body to lose those extra pounds.
- Refrain from fatty mayonnaise, sauces and dressings. This will provide an excellent opportunity to reduce the volume of the legs.
- Eliminate spices and spices that stimulate the appetite: garlic, pepper, horseradish and others. They lead to an increase in the amount of food consumed, which is unacceptable in the weight loss process.
- Skip the fruit in the afternoon.
- Eliminate alcohol from your diet. When there is alcohol, high-calorie foods automatically appear, the worst enemy of weight loss.
- As an experiment, try eating food from small plates. This simple psychological approach can be quite effective and will help fool your brain and stomach.
- Eat slowly, chewing your food well. This should be done in the kitchen or dining room, not behind the TV or a book. This makes it easier to control the amount of food and the taste of the food feels better.
Exercise stress
The load for the body is selected individually, taking into account training, preferences and capabilities. This could be a simple morning warm-up or walk, strength training at the gym, or a visit to the pool.
But it is worth remembering that the intensity and duration should not be maximum, there is no need to exhaust the body, which is already under stress from the change in diet and lifestyle. Everything should be moderate and competent:
- Light morning exercises, 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, making sure to clarify on special nutrition.
- 20 minutes of kettlebell training or 20 minutes of jogging will help you burn calories and boost your metabolism throughout the day.
- During weight loss, you should rest for 6 to 8 hours. Prolonged sleep or lack of sleep inhibits weight loss. At night, the body expends a lot of energy for all internal systems and organs to function and, consequently, it expends calories. Adequate sleep is another aid in body therapy.
Start doing some simple stretching and muscle work exercises at home and develop a personal exercise that increases your sweating. The last ten minutes of your training should be the hardest (in the first days of your training).
Additional procedures and methods
To get the desired results (minus 5 kg), all means will work, but you need to do everything intelligently and rationally weigh the steps. By choosing additional procedures, in combination with diet and serious physical activity, you can quickly achieve the goal.
Some of them need to be done in the course of training, this will significantly increase their effectiveness. You can use "wrap-around" cosmetic products in the form of creams with various effects aimed at shaping the body, you can use special clothing for training from special materials, which improves blood circulation, has thermal insulation properties and enhances the lipolysis process . A visit to the massage room, sauna and swimming pool is also a good option.
Diets and recipes
There are three main options on how to lose weight up to 5 kg in a week at home:
- Mono-diet. The end result is the use of primarily one product (rice, kefir, apples, buckwheat, cottage cheese).
- Significantly reducing food intake (starvation diet).
- As a result of diets with the highest possible result (protein). Suitable mainly for men.
These 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 weakened.
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 of porridge, tea (without sugar) or vegetable juice (beet, tomato, pumpkin). It is imperative to study the effect of vegetable juices on the body, for example, beet juice greatly reduces blood pressure and can cause diarrhea, it is not recommended for kidney diseases.
- Lunch: 1/3 of the previously cooked porridge.
- Dinner: the remaining volume of cereal.
During any diet, you can drink green tea without restrictions, only without sugar. Of the liquids, it is he who promotes weight loss and detoxification of the body, and it is very useful.
Pumpkin will effectively help you lose weight even if you are lazy, and at the same time restore the body. It is recommended to consume pumpkin in combination with vegetables or separately in any acceptable form (in the form of porridge or baked). 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 to simmer for another half hour. You can add honey to the finished porridge, but try not to salt it.
Using choleretic herbal preparations made from immortelle, dandelion and ox will allow the body to break down fats faster and thus lose weight. Fat will burn, it will not accumulate in problem areas. These beverages should not be consumed by people with pancreatitis, hepatitis, or functional bowel disease.
For effective cleansing of the body while losing weight, it is useful to drink cabbage juice. It will improve metabolic processes, avoid the accumulation of fats from carbohydrates. It is recommended to drink up to 2-3 glasses of this juice per day on an empty stomach in the morning, then an hour before a meal. It is useful to drink it together with carrot or beet juice.
Kefir diet
A very effective real way that allows you to quickly lose weight by 5 kg at home is a kefir diet. It is shown to relatively healthy and strong people, it not only allows to eliminate extra pounds and centimeters in the abdomen and other problem areas, but also cleanses the body of toxins well.
The advantage of this diet can be called the fact that it is short and very simple: it is not necessary to buy special products and draw up a diet. The essence of the diet is that you need to drink 1. 5 liters of kefir a day. You can eat foods like apples, oranges, buckwheat, boiled chicken breast. You only need to follow the recommended diet for three days. During this time, drink 1. 5 liters of water a day.
Buckwheat diet
The buckwheat diet is another effective way to lose weight quickly. To do this, you need to eat buckwheat prepared in a special way within a week:
- In the evening, a glass of cereal is poured with two glasses of boiling water (this can be done in a thermos).
- The next day, eat without seasonings and soups, washed down with kefir or green tea.
Kefir can not drink more than 1 liter per day. The duration of the diet is one week. It is allowed, but not recommended, to consume fruit and unsweetened black tea.
Do not forget, in order not to deprive the body of nutrients from it, doctors strongly recommend that a woman take vitamin preparations while she loses weight.
Experts do not recommend in any case to buy incomprehensible diet pills in the pharmacy, on the Internet and with the advice of dubious consultants. These drugs are based on a banal laxative, and the frequent use of such drugs can seriously harm the body, lead to dehydration, upset the gastrointestinal tract, or the appearance of diseases of a different nature.
Warning
Wandering the guts of the internet, you can often stumble upon materials on the topic of rapid weight loss in preparation for summer. In addition, many of them recommend very terrible methods that, sooner or later, can have sad consequences. These can be recommendations for refusing food, exhausting the body, and even conspiracies.
One of the most ridiculous methods is the last one. Girls who want to lose weight are recommended to say certain words in the bathroom once a day, and then the weight quickly disappears. The only positive aspect will be to improve the mood of others.
But there are also more dangerous ways that hurt. Many sources recommend using baking soda for weight loss. The fact is that soda neutralizes the acidity of the stomach, which can lead to its pathologies. As for using baking soda as a bath, you can do it in any amount, but it is unlikely to help.
It is worth noting that it is categorically contraindicated to lose weight in children or adolescents at such a rapid rate. Any diet at this age can only be prescribed by a doctor and carried out under her supervision.