To lose 5kg in a week, you need to radically change your lifestyle by this time. Weight loss in such a short time should be accompanied by a competent approach. Exhaustive fasting leads to weight recovery in a week and the condition of the body deteriorating. Remember to adhere to dietary restrictions after completing the express diet to maintain the required weight.
Select a method
In order to make sense of the sudden loss of extra pounds, you may want to choose a diet that fits your body perfectly and will not usually be a painful process. Weight loss indicators should be recorded and stored in the future. The weekly period is quite short, and the problem of losing 5 kg can only be solved radically by changing the daily diet, which results in a sharp decrease in caloric intake.
Other meaningful decisions - sports, normalization of daily routine, etc. - there will be no time to work. In the future, it may be considered to maintain the weekly result achieved or to continue to lose weight, build body 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. By no means do you miss breakfast - a small amount of porridge gives your body the energy it needs all day long.
Lunch should include a dish of vegetables and not fried but cooked meat (beef, chicken, preferably next to it). In the evening - a light meal such as vegetable salad, steamed fish, cottage cheese, 200 ml of kefir or yogurt. It will be difficult to stick to a new diet, but if the feeling of hunger intensifies, you can afford a snack made exclusively of vegetables.
This food provides the body with all the necessary elements and pushes the use of accumulated fat, resulting in weight loss.
Basic nutrition rules:
- Drink 2-2, 5 liters of water per day.
- Eat 3-5 times a day, try not to overdo it or stay hungry daily.
- Eat up to 200-350 grams of food and try approx. Do not over-salt for 30-40 days, ideally add salt.
- Eliminate fatty foods from your diet.
- Refrain from sugar consumption, replace with honey.
- Refusal to use freshly baked bread products (pasta, pasta). They do not allow the body to lose these extra pounds.
- Avoid greasy mayonnaise, sauces and dressings. This provides an excellent opportunity to reduce foot volume.
- Remove the spices that stimulate your appetite: garlic, pepper, horseradish and others. There is an increase in the amount of food consumed, which is unacceptable during weight loss.
- Miss the fruit in the afternoon.
- Eliminate alcohol from your diet. Where alcohol is present, high-calorie food automatically appears - the worst enemy of weight loss.
- Try eating from small plates as an experiment. This simple psychological approach can be quite effective and help trick your brain and stomach.
- Eat slowly, chew 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 makes the taste of the food more perceptible.
Physical activity
The load on your body is selected individually, taking into account your workout, preferences and abilities. This can be a simple morning warm-up or a walk, a strength workout at the gym, or a visit to the pool.
But it’s worth remembering that intensity and duration can’t be maximum, there’s no need to exhaust your body, which is already caused by changes in diet and rhythm of life. Everything should be moderate and knowledgeable:
- Light morning exercises, which are best done 60 minutes after waking up, help speed up your metabolic processes.
- Those who like strength training should review their regular training program and consult a personal trainer, be sure to clarify the specific diet.
- 20 minutes of kettlebell training or 20 minutes of jogging will help you burn calories and metabolize throughout the day.
- You should rest for about 6-8 hours while losing weight. Prolonged sleep or lack of sleep prevents weight loss. At night, the body expends a lot of energy in order for all internal systems and organs to function and expend calories accordingly. Proper sleep is another helper in body care.
Start with some simple stretching and muscle workouts at home and develop a personal workout that will increase sweating. The last ten minutes of training should be the hardest (in the first days of training).
Additional procedures and methods
To achieve the desired result (minus 5 kg) all devices will work, but you have to weigh everything wisely and rationally. By choosing additional procedures, combined with diet and serious physical activity, you can quickly reach your goal.
Some need to be done during training, which will greatly increase their effectiveness. You can use "packaging", cosmetics in the form of various forms of creams aimed at body shaping, you can wear special clothing for training made of special materials, which improves blood circulation, has thermal insulating properties, enhances the process of lipolysis. Visiting the massage parlor, sauna and swimming pool is also a good option.
Diets and Recipes
There are three main ways to lose 5 kg at home in one week:
- Mono-diet. The main thing is to use a product (rice, kefir, apples, buckwheat, cottage cheese).
- With a significant reduction in food intake (starvation diet).
- As a result of diets with the longest possible results (protein). Especially suitable for men.
Such a diet is not recommended for people suffering from increased fatigue, gastrointestinal disorders, anemia and chronic diseases. You should not diet in the spring when your body is weakened.
Indicative menu with mono-diet recipes:
- 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, pumpkin). It is essential to study the effect of vegetable juices on the body, for example, beet juice significantly 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.
Drink green tea on a limited basis, without sugar, during any diet. Of the fluids, she helps with weight loss and cleansing the body and it is very helpful.
Pumpkin also effectively helps the lazy to lose weight, while restoring the body. Pumpkin may be consumed in combination with vegetables or separately in any acceptable form (porridge or baked form). It's easy enough. It is necessary to cut the pumpkin into small cubes, add water and simmer until half of approx. Cook for 30 minutes. Then add a tablespoon of rice or oatmeal, continue simmering for another half hour. You can add honey to your finished porridge, but try not to salt it.
The use of choleretic herbal preparations based on immortelle, dandelion, bullochka allows the body to break down fats quickly and thus lose weight. Fat burns and does not accumulate in problem areas. These drinks should not be used by people with pancreatitis, hepatitis or functional bowel disease.
It is useful to take juice from cabbage to effectively cleanse the body and lose weight. It improves metabolic processes, prevents the accumulation of fats from carbohydrates. We recommend that you drink no more than 2-3 glasses of this juice a day on an empty stomach in the morning and then - an hour before a meal. It is useful to drink with carrot or beet juice.
Kefir diet
The kefir diet is a very effective real way to lose 5 pounds fast at home. Presented to relatively healthy and strong people, it not only allows you to remove excess pounds and centimeters from the abdomen and other problem areas, but also cleanses the body of toxins well.
The advantage of this diet is that it is short-lived and very simple - no need to buy special products and invent a diet. The essence of the diet is to drink 1, 5 liters of kefir a day. You can eat foods like apples, oranges, buckwheat, boiled chicken breast. You only have to follow the recommended diet for three days. During this time, drink 1, 5 liters of water per day.
Buckwheat Diet
Buckwheat diet is another effective way to quickly reduce weight loss. To do this, you must eat buckwheat specially prepared within a week:
- At night, pour a glass of cereal with two glasses of boiling water (this can also be done in a thermos).
- Eat the next day without condiments and soups, washed with kefir or green tea.
Kefir can be consumed up to 1 liter per day. The duration of the diet is one week. Drinking fruit and black tea without sugar is allowed but not recommended.
Remember not to deprive your body of useful substances, doctors strongly recommend that a woman consume vitamin supplements.
Under no circumstances do experts recommend buying incomprehensible slimming pills at the pharmacy, online, or on the advice of dubious counselors. These drugs are based on a banal laxative, and frequent use of such drugs can severely damage the body, lead to dehydration, upset the gastrointestinal tract, or the appearance of other diseases.
Caution
Wandering the internet can often stumble upon express weight loss materials as you prepare for summer. Moreover, many of them offer very horrible methods that may sooner or later lead to sad consequences. These can be recommendations for food rejection, body exhaustion, 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 once a day in the toilet and then the weight will pass quickly. The only positive aspect will be to improve the mood of others.
However, there are even more dangerous methods that are harmful. Many sources recommend baking soda for weight loss. The fact 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’s unlikely to help.
It is worth warning that it is categorically contraindicated to lose weight in children or adolescents at such an accelerated rate. Any diet at this age can only be prescribed by a doctor and performed under his supervision.