To lose 5 kg per week, you need to radically change your lifestyle by this time. Losing weight in such a short time should be accompanied by a competent approach. Exhausting fasting will lead to the fact that after a week the weight will return, and the condition of the body will worsen. It is necessary to remember to observe dietary restrictions after completing the fast diet to maintain the required weight value.
Select a method
To make sense of an immediate loss of extra pounds, it is worth choosing the diet that will ideally fit the body and will not be a painful process in general. Weight loss indicators should be recorded and stored for future reference. The weekly period is quite short, and the problem of losing 5 kg can be solved radically only by changing the daily diet, which will bring about a sharp reduction in calorie intake.
Other reasonable decisions - playing sports, normalizing daily routine, and so on - will not have time to work. They can be considered in the future to maintain the weekly result achieved or to continue to reduce weight, body shape and increase muscle tone. Their 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 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 for the whole day.
Lunch should include a plate of vegetables and not fried, but boiled meat (beef, chicken, preferably sucking). In the evening - light food, for example, vegetable salad, steamed fish, cottage cheese, 200 ml of kefir or yogurt. It will be difficult to maintain a new diet, but if the feeling of hunger becomes stronger, you can afford a snack consisting exclusively of vegetables.
This nutrition will provide the body with all the necessary elements and push it to use the accumulated fat, resulting in weight loss.
Basic Food Rules:
- Drink 2-2, 5 liters of water a day.
- Eat 3-5 times a day, try not to eat too much or stay hungry during the day.
- Eat up to 200-350 grams of food at a time and try not to exceed the food for about 30-40 days, ideally, give up salt.
- Eliminate fatty foods from your diet.
- Refrain from taking sugar, replace it with honey.
- Avoid the use of wheat flour products (pasta, noodles), freshly baked bread. They will not allow the body to lose those extra pounds.
- Contain greasy mayonnaise, sauces and dressings. This will provide an excellent opportunity to reduce leg volume.
- Eliminate appetizing spices and seasonings: garlic, pepper, horseradish and others. They lead to an increase in the amount of food consumed, which is unacceptable in the weight loss process.
- Kalo frutat pasdite.
- Eliminate alcohol from 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 quite effective and will help deceive the brain and stomach.
- Eat slowly, chewing food thoroughly. 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.
Physical activity
Body load is chosen individually, taking into account training, preferences and skills. This could be a simple morning warm-up or a 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 changing diet and rhythm of life. Everything should be in moderation and competently:
- Morning light exercises, which are best done 60 minutes after waking up, will help speed up metabolic processes.
- Those who prefer strength training should review their usual training program and consult with a personal trainer, making sure to clarify about specific nutrition.
- 20 minutes of kettlebell training or 20 minutes of running will help you burn calories and boost your metabolism throughout the day.
- During weight loss, you should 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 the internal systems and organs function, and, accordingly, consumes calories. Proper sleep is another aid in body therapy.
Start doing some simple stretching and muscle work at home and develop a personal workout that will increase your sweating. The last ten minutes of training should be the hardest (in the first days of training).
Additional procedures and methods
To get the desired results (minus 5 kg), all tools will work, but you have 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 of them need to be done during training, this will greatly increase their effectiveness. You can use "wrappers", cosmetics in the form of creams with different effects aimed at shaping the body, you can wear special training clothes from special materials, which improves blood circulation, has heat insulating properties, increases the processof lipolysis. A visit to the massage parlor, sauna and swimming pool is also a good option.
Diets and recipes
There are three main options on how to lose up to 5 kg in a week at home:
- Mono-diet. The conclusion is the use of mainly one product (rice, kefir, apple, buckwheat, cottage cheese).
- Significantly reducing food intake (starvation diet).
- As a result of diets with the longest possible result (protein). Suitable mainly for men.
Such diets are not recommended for people with increased fatigue, gastrointestinal diseases, anemia and chronic diseases. You should not do a diet in the spring when the body is weak.
Demo menu with recipes for mono-diet:
- On an empty stomach: 200 ml of hot water with the addition of lemon wedges and a spoonful of honey.
- Breakfast: 1/3 of porridge, tea (without sugar) or vegetable juice (beets, tomatoes, squash). It is necessary to study the effect of vegetable juices on the body, for example, beet juice greatly lowers blood pressure and can cause diarrhea, not recommended for kidney disease.
- Lunch: 1/3 of the previously cooked porridge.
- Dinner: the remaining amount of cereal.
During any diet, you can drink green tea without restrictions, only without sugar. From juices, it is the one that helps in weight loss and cleansing of the body, and is very beneficial.
Pumpkin will effectively help even the lazy 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 prepared quite simply. 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, continue cooking 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 immortality, dandelion, bullochka will allow the body to quickly break down fats and thus lose weight. Fat will burn and not accumulate in problem areas. These drinks should not be used by people with pancreatitis, hepatitis or functional bowel disease.
For effective cleansing of the body during weight loss, it is beneficial to get cabbage juice. It will improve metabolic processes, prevent the accumulation of fats from carbohydrates. It is recommended to drink up to 2-3 glasses of this fluid a day on an empty stomach in the morning, then - an hour before meals. Useful It is useful to drink it together with carrot or beet juice.
Diet with Kefir
The advantage of this diet is that it is short-lived and very simple - there is no need to buy special products and go on a diet. The essence of the diet is that you should drink 1. 5 liters of kefir every day. You can eat foods such as apples, oranges, buckwheat, boiled chicken breast. You just have to stick to the recommended diet for three days. During this time, drink 1. 5 liters of water daily.
Buckwheat diet
Buckwheat diet is another effective way to lose weight fast. To do this, you need to eat buckwheat cooked in a special way within a week:
- At night, pour a glass of cereal with two glasses of boiling water (you can also do it in a thermos).
- The next day, eat without spices and soups, washed 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 sugar-free black tea is allowed 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 do not recommend in any case to buy incomprehensible diet pills in the pharmacy, on the Internet and on the advice of dubious consultants. These drugs are based on a banal laxative and frequent use of such drugs can seriously damage the body, lead to dehydration, upset the gastrointestinal tract or the appearance of diseases of another nature.
Attention
While roaming the internet, you can often stumble upon materials on the topic of rapid weight loss in preparation for summer. Moreover, many of them recommend very terrible methods, which sooner or later can lead to sad consequences. These can be recommendations for food rejection, body exhaustion and even plots.
One of the funniest methods is the latter. It is recommended that girls who want to lose weight say a few words to the toilet once a day, and then the weight quickly disappears. The only positive aspect will be improving the mood of others.
But there are also more dangerous ways that do harm. Many sources recommend baking soda to lose weight. The fact is that soda neutralizes stomach acidity, which can lead to its pathologies. As for using baking soda as a bath, you can do it in any quantity, but it is unlikely to help.
It is worth noting that it is categorically contraindicated to lose weight for 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.