Almost every second person asks questions about how to lose weight fast, even those who do not have a special need for it. How to lose weight by 5 kg in a week has a clear answer to this question and without dieting or fasting. It is quite possible to do this. You just need to remember some principles that can be applied to both adults and teenagers who want to lose weight.
fast weight loss principles
It should be noted that the following rules should be followed not only for 1 week to maintain good shape. It should become a life credo, after which the question will not arise about how to lose 5 kg in a week. What should be done for.
Principle 1: Water is the basis of life
People often do not pay attention to how much water they drink daily. However, water is the main factor in losing 5 kg weight fast in a week. It removes waste and toxins from the body that disrupt metabolism. . Drinking plenty of water promotes the intensive functioning of the kidneys. If the kidneys are functioning, water does not accumulate in the body. But to disperse them, you need 30 grams of water per 1 kg of body weight every day. There is a need to drink water. That is, if a person's weight is 85 kg, then he should drink 2. 5 liters of water daily. For a weight of 70 kg, it is 2. 1 liter of water etc.
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 8 pm. Can drink. It should not be drunk immediately after eating. The fluid dilutes the concentrated gastric juice and the food becomes undigested.
It should be noted that carbonated drinks, juices, coffee, tea, etc. water cannot and do not make up for the lack of fluid in the body. You need to drink pure, 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 5 kg or more in a week.
Principle 2: Instant calories are the first enemy.
Products with quick calories include all McDonald's, buns, pies, any sweets, cookies, chocolate bars, any fast food, ice cream, sweet cheese, soda, fried foods, foods grilled in oil, smoked foods. All this food is quickly burned by the body, providing a person with calories quickly.
Due to the production of insulin, excess sugar is converted into fat on the arms and waist. Salty foods hinder the elimination of excess fluid from the body. In addition, these products prevent high cholesterol levels in the blood, gastritis, heart diseases, Increase the risk of obesity and more.
If you want to have a snack at work or on the road, it is better to take fiber-rich foods with you, for example, rye bread, fresh or boiled vegetables (except potatoes), boiled eggs, dairy products, apples, Hard cheese or natural yogurt. Some of them are sold in stores in finished form, which will instantly satisfy your hunger and help you lose 5 kg in a short time.
Principle 3: Eat small and often
You must start your morning with breakfast. Breakfast provides all the calories the body needs for the day. The theory is that you need to speed up your metabolism as much as possible. If a person is trying to eat less, If you do, it creates stress on the body and fearing hunger, the body starts storing the fat needed to survive in times of famine. Speeding up your metabolism is a smart way to lose 5 kg in a week. , which causes the body to believe that there is no danger of starvation, and there is no need to store extra calories.
But this does not mean that you need to eat a full meal. You should eat food in small utensils in small portions, but do this 5-6 times a day, so that your stomach has time to remain inactive for a long time. Not found.
Principle 4: Stop smoking and drinking
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, it will not cause much harm to the body. But if you drink beer every dayDrinking a bottle or two of a low-alcohol cocktail, not to mention stronger drinks, will be counterproductive to weight loss.
When it comes to smoking, tobacco smoke, tar, toxins and carbon monoxide create additional stress on the body. The body, in an effort to find useful substances to cleanse the body, stores them in the subcutaneous fat. begins to accumulate and it will no longer be possible to quickly lose 5 kg. If it is difficult for a person to quit smoking, its negative impact can be significantly reduced by switching to electronic cigarettes. In this case, So much tar and toxins will not enter the bloodstream. Although vaping is also not good for health, it is still less harmful.
Principle 5: Less Stress
Stress can be considered as conflict not only at work and in personal life. Stress for the body includes lack of proper sleep, overeating, excessive alcohol consumption during holidays, followed by withdrawal symptoms (hangover), excessive mentaland may include physical stress, as well as persistent worry 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. To be, improve sleep, eat regularly, change your lifestyle, if possible change a job that brings stress, walk more in the fresh air and learn to enjoy life.
Principle 6: Exercise
To lose 5 kg in a week you do not need to work hard in the gym 6 hours a day. It is enough to distribute physical activity throughout the week so that there are at least 4 hours of cardio exercise per week, andPhysical exercise – from 3 hours per week. Cardio exercise includes running, swimming, cycling, jumping rope and morning exercises.
Physical exercises can be done even at home. It is enough to do squats, push-ups on the floor or on the horizontal bar 10 times, pump your abs or work out with 2-5 kg dumbbells. It is important to go to the gym to pump iron. No, all the required weight can be increased by your body itself.
Effective diet for fast weight loss
People who urgently need to lose 5 kg in a week at home should choose one of the many effective diets that help burn fat as quickly as possible. But you need to be prepared for the fact thatThe need is that the meals will be monotonous and monotonous. Here you need to be patient and self-disciplined. It would be good to make a schedule and hang it on the refrigerator.
Diet 1: Kefir
The aim of the diet is to use 1% fat kefir in place of most foods. It contains biologically active bacteria that make the gastrointestinal tract work in a special way.
- 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 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 kefir;
- Day 5: 1 kg fresh apple, 1 liter 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 kg weight within a week at home. Buckwheat contains huge amount of protein, iron, fiber and other minerals. You need to prepare it as follows: Soak one cup of cereal overnightPour boiling water over it, 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 are not able to eat buckwheat all week, your diet can be diluted with the following products:
- Boiled beef;
- Apple;
- kefir 1%;
- Homemade cheese;
- vegetable salad.
Diet 3: Fruits and Yogurt
There are several options for the cheese diet: harsh - eating only cheese, designed for 3 days, mild - cheese with vegetables, designed for 14 days, and a moderate option, which will allow you to quickly lose 5 kg. Will help to do. Home, it is designed for a week.
The daily intake of cheese is 400 grams. It is essential to use real, homemade low-fat cottage cheese. It is important to add wheat bran to the dish prepared by pouring boiling water over it. You can also add honey, nuts or fresh fruits to the cottage cheese. During the day, Drink 1 liter of kefir or 1 liter of fermented baked milk in your diet. In this case, you need to drink 2-3 liters of pure water every day.
exercises for fast weight loss
People who cannot limit their diet are wondering how to lose weight by 5 kg without dieting. This usually applies to pregnant women suffering from various gastrointestinal diseases, diabetes, etc. , that is, those who can eat without any restrictions. Should eat well.
ab exercises
Starting position: Lie on your back, bend your legs at the knees, clasp your hands behind your head.
Lift your head, shoulders and body as high as you can. Hold the elevated position for as long as possible (10-15 seconds on average). Return to the starting position. Repeat 10 times.
exercises for hips and buttocks
This exercise is best done in front of a mirror to control correct execution.
Starting position: feet shoulder-width apart, hands on the waist.
Start sitting halfway until your thigh bones are horizontal and your back is oblique. While sitting, extend your arms forward and your buttocks backward. Hold this position for a few seconds, thenSlowly return to the starting position. Perform 2 sets of 10 reps.
Exercises for back and arms
Plank by lying on your elbows. To do this you have to lie on your stomach and lean on your bent elbows. Fists and elbows touch the floor. Lift your body up, resting on your toes. BackAnd the legs should remain in an oblique position. Hold this position for 60 seconds. Rest for 15 seconds, repeat the exercise 3-4 times.
Fitness trainer's tips to lose 5 kg quickly
Losing 5 kg in a week is possible only if you have a strong will and self-discipline. First you need to develop a proper nutrition plan, eliminate alcohol, sugar, salty, smoked and fried foods, fast food, You will have to give up potatoes, rice and carbonated drinks. Start drinking at least 2 liters of water per day and follow the tips below, which will tell you how to speed up the process of losing 5 kg.
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 time. On the second day, when the level of lipids in the blood will drop, all thoughts will be only about food. and it will be necessary to make great efforts to prevent it from breaking. And if you suddenly eat something forbidden, all efforts may be weakened.
Add variety to your exercise routine
If cardio exercise is chosen as a way to lose 5 kg in a week, you need to alternate long-term cardio with interval exercise. Long-term cardio can help you burn more fat. , while interval cardio can help burn fat within a few hours of your workout. They need to be alternated to improve results. One day a week should be dedicated to strength training, using either dumbbells and barbellsBy doing so, or by using your body weight.
increase weight daily
When the body begins to get accustomed to a certain physical impact, it begins to adapt and weight loss stops. Every day you need to increase the number of repetitions and approaches, surpassing your previous results.
Include green tea in your diet
Green tea contains various micro elements and antioxidants that can quickly restore damaged tissues in the body that may appear during weight loss. In addition, green tea quenches thirst well, and hot water in a short timeReduces the feeling of hunger.
boost carbs
People who follow a no-carbohydrate diet run the risk of their body producing its own carbohydrates as compensation. 2 days a week, it is necessary to increase the level of carbohydrates in the diet in order to replenish them naturally. To avoid adverse reactions.