To lose 5 kg per week, you need to radically change your lifestyle at 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 be restored, and the state of the body will worsen. It is necessary to remember to observe dietary restrictions after the end of the express diet in order to maintain the required weight value.
Method selection
In order for a sharp loss of extra pounds to make sense, it is worth choosing the diet that will ideally suit the body and will not be a painful process in general. Weight loss indicators should be recorded and stored for the future. The weekly period is rather 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 the intake of calories.
Other sensible decisions - playing sports, normalizing the daily routine, etc. , will not have time to work. They can be considered in the future to maintain the achieved weekly result or to continue weight loss, body shaping and muscle tone increase. Their 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 dish 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. It will be difficult to hold out on the new diet, 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 3-5 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 oversalt food for about 30-40 days, ideally, give up salt.
- Eliminate fatty foods from the diet.
- Refrain from taking sugar, replace it with honey.
- Refuse to use products from wheat flour (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 leg volume.
- Eliminate spices and spices that stimulate appetite: garlic, pepper, horseradish and others. They lead to an increase in the amount of food consumed, which is unacceptable in the process of weight loss.
- Skip fruit in the afternoon.
- Remove alcohol from the diet. Where alcohol is present, high-calorie foods automatically appear - the worst enemy of weight loss.
- As an experiment, try to take food from small-sized plates. This simple psychological approach can be quite effective and will help trick 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 is better felt.
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 in 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 a change in diet and rhythm of life. Everything should be in moderation and competently:
- Light morning exercises, which are 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 with a personal trainer, making sure to clarify about special nutrition.
- 20 minutes of kettlebell training or 20 minutes of jogging will help you burn calories and boost your metabolism for the whole day.
- During weight loss, you need to rest for about 6-8 hours. Prolonged sleep or lack of sleep inhibits weight loss. At night, the body spends a lot of energy in order for all internal systems and organs to work, and, accordingly, spends calories. Proper sleep is another helper in body therapy.
Start doing some simple stretching and muscle-work exercises at home and develop a personal workout that will increase your sweating. The final ten minutes of your workout should be the hardest (in the early days of your workout).
Additional procedures and methods
To obtain the desired results (minus 5 kg), all means 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 of them should be performed in the course of training, this will significantly increase their effectiveness. You can use "wrapping", cosmetic products in the form of creams with various effects aimed at body shaping, you can wear special clothes for training from special materials, which improves blood circulation, has heat-insulating properties, enhances the lipolysis process. A visit to the massage parlor, sauna and swimming pool is also a good option.
Diets and recipes
There are three main options for how to lose weight up to 5 kg in one week at home:
- Mono-diet. The bottom line is the use of mainly one product (rice, kefir, apples, buckwheat, cottage cheese).
- By 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 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 spoonful of honey.
- Breakfast: 1/3 of porridge, tea (without sugar) or vegetable juice (beetroot, tomato, pumpkin). It is imperative to study the effect of vegetable juices on the body, for example, beet juice greatly lowers 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 he is very useful.
Pumpkin will effectively help to lose weight even the lazy 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 simmering 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, bullock will allow the body to break down fats faster and thereby lose weight. Fat will burn, not accumulate on problem areas. Such drinks should not be used by people with pancreatitis, hepatitis, or functional bowel disease.
For effective cleansing of the body while losing weight, it is useful to take juice from cabbage. It will improve metabolic processes, prevent 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 allows not only to remove extra pounds and centimeters in the abdomen and other problem areas, but also cleans the body of toxins well.
The advantage of this diet can be called the fact that it is short and very simple - you do not need to buy special products and come up with a diet. The essence of the diet is that you need to drink 1. 5 liters of kefir daily. 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.
Buckwheat diet
Buckwheat diet is another effective way to quickly lose weight. To do this, you need to eat buckwheat prepared in a special way within a week:
- At night, a glass of cereal is poured with two glasses of boiling water (this can also be done in a thermos).
- The next day, eat without seasonings and soups, washed down 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. It is allowed, but not recommended, to consume fruit and black tea without sugar.
Do not forget, so as not to deprive your body of nutrients, doctors strongly recommend that a woman take vitamin preparations while losing weight.
Experts recommend in no case to purchase incomprehensible diet pills at the pharmacy, on the Internet and on 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 through the bowels of the Internet, you can often stumble upon materials on the topic of express weight loss in preparation for the summer. Moreover, many of them recommend very terrible methods that can sooner or later lead to sad consequences. These can be recommendations for refusing food, exhausting the body, and even conspiracies.
One of the most ridiculous methods is the latter. It is recommended for girls who want to lose weight to say certain words in the toilet once a day, and then the weight quickly goes away. The only positive aspect will be to improve the mood of others.
But there are also more dangerous ways that do harm. Many sources recommend using baking soda to lose weight. The fact is that soda neutralizes the acidity of the stomach, which can lead to its pathologies. As for the use of baking soda as a bath, you can do this in any quantity, but it is unlikely to help.
It is worth warning that it is categorically contraindicated to lose weight for children or adolescents at such an accelerated pace. Any diets at this age can only be prescribed by a doctor and carried out under his supervision.