In order to lose 5 kg in a week, you will need to make complete lifestyle changes during this time. Weight loss in such a short time needs to come with a competent approach. Fatigue fasting will lead to after a week the weight will be restored, the body condition worsens. It is important to remember to follow the dietary restrictions after you have finished an expedited diet to maintain the required weight values.
Select a method
For sudden weight loss to make sense, you should choose the ideal diet that suits your body and will not generally be a painful process. Weight loss indicators should be recorded and stored for the future. The weekly intervals are quite short, and the 5 kg problem can be completely solved by simply changing the daily diet, which will lead to a sharp drop in caloric intake.
Other reasonable decisions like sports, normalization of daily routine, etc. v. There won't be time to work. They may be considered in the future to maintain weekly results or to continue weight loss, posture and muscle gain. 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 drink with vinegar of 200 ml of water and one tablespoon of apple cider vinegar. Don't skip breakfast - a small amount of porridge will provide your body with the energy it needs for the whole day.
Lunch should include a vegetable dish and not fried, but boiled meat (beef, chicken, preferably breast). In the evening - snacks, such as a vegetable salad, steamed fish, cheese, 200 ml of kefir or yogurt. It can be difficult to keep up with a new diet, but if your hunger intensifies, you can buy a veggie-only snack.
This diet will supply the body with all the essentials it needs and promote it to use the accumulated fat, leading to weight loss.
Basic Rules of Nutrition:
- Drink 2. 5 to 2. 5 liters of water every day.
- Eat 3-5 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 overeat for about 30-40 days, ideally without salt.
- Eliminate fatty foods from your diet.
- Limit sugar intake, replace it with honey.
- Refuse to use products made from flour (pasta, pasta), freshly baked bread. They will not allow the body to lose that extra weight.
- Limit fatty mayonnaise, sauces, and sauces. This will give a great opportunity to reduce leg mass.
- Eliminate appetite-stimulating spices: garlic, pepper, horseradish and others. They lead to an increase in food consumption, which is unacceptable during weight loss.
- Skip fruit in the afternoon.
- Eliminate alcohol from the diet. Where there is alcohol, calorie-rich foods automatically appear - the worst enemy of weight loss.
- As an experiment, try eating from a small plate. This simple psychological approach can be quite effective and will help fool the brain and stomach.
- Eat slowly, chew thoroughly. This should be done in the kitchen or dining room, not behind the TV or a book. This helps you to easily control the amount of food, feel the taste of the food better.
Physical Activity
The load for the body is selected individually, taking into account training, interests, and abilities. It could be a simple morning warm-up or a walk, strength training in the gym or swimming pool.
But remember that the intensity and duration should not be maximized, there is no need to exhaust the body which has been stressed by changes in diet and lifestyle. Everything must be moderated and effective:
- Light morning exercises, best done 60 minutes after waking up will help speed up your metabolism.
- Strength training enthusiasts should revise their regular exercise program and consult a personal trainer to ensure a clear understanding of the special diet.
- 20 minutes of weights or 20 minutes of running will help you get rid of calories and boost your metabolism throughout the day.
- During weight loss, you need to rest for about 6-8 hours. Sleep or prolonged sleep deprivation will delay weight loss. At night, the body dedicates a lot of energy to keep all its internal systems and organs working, and accordingly, consuming calories. Proper sleep is another aid in body therapy.
Start doing some simple muscle stretching and stretching exercises at home, and develop personal exercises to help increase sweating. The last ten minutes of your workout will be the hardest (in the early days of training).
Additional procedures and methods
To get the result you want (minus 5 kg), everything works, but you need to do everything wisely and consider the steps properly. By choosing additional procedures, combined with serious diet and physical activity, you can quickly achieve your goals.
Some of them should be done during training, this will greatly increase their effectiveness. You can use "packaging", creamy cosmetics with many different effects for the purpose of shaping, you can wear training clothes from special materials to improve blood circulation, effectivelyinsulation, enhance the lipolysis process. Guests can also visit the massage parlor, the sauna and the swimming pool.
Diets and recipes
There are three main options to lose weight up to 5 kg in a week at home:
- Single diet. The bottom line is the primary use of one product (rice, kefir, apple, buckwheat, cottage cheese).
- By significantly reducing the amount of food (fasting diet).
- Is the result of the diet with the longest possible results (protein). Suitable mainly for men.
Such a diet is not recommended for people with increased fatigue, gastrointestinal disease, anemia and chronic illnesses. You should not diet in the spring when your body is depressed.
Specify menu with recipes for the single diet:
- On an empty stomach: 200 ml of hot water with added lemon and one teaspoon of honey.
- Breakfast: 1/3 of a meal of porridge, tea (without sugar) or vegetable juice (beetroot, tomato, pumpkin). It is necessary to study the effects of vegetable juice on the body, for example, beet juice reduces blood pressure a lot and can cause diarrhea, not recommended for kidney diseases.
- Lunch: 1/3 of the amount of previously cooked porridge.
- Dinner: amount of remaining grains.
In any diet you can drink green tea without restriction, only sugar free. Among fluids, it is a substance that helps with weight loss and cleansing the body, and it is very helpful.
Pumpkin will effectively help with weight loss even lazy people and at the same time restore body. Pumpkin is recommended for use in combination with vegetables or separately in any acceptable form (in the form of porridge or grilled). It was prepared quite simply. Cut the pumpkin into small squares, add water and simmer until half-cooked for about 30 minutes. Then add a teaspoon of rice or oatmeal, continue to simmer for half an hour. You can add honey to the finished porridge, but try not to add salt.
The use of ginseng herbal preparations based on elixir, dandelion, bullochka will allow the body to quickly break down fat and thus lose weight. Fat will be burned and will not accumulate on problem areas. People with pancreatitis, hepatitis, or functional diseases of the intestines should not take these drinks.
To effectively purify the body and lose weight, you should drink cabbage juice. It will improve metabolism, will prevent fat accumulation from carbohydrates. You should drink up to 2-3 glasses of this juice per day in the morning on an empty stomach, then - an hour before meals. Will be very helpful when taken with carrot or beet juice.
The Kefir Diet
The Kefir Diet is considered to be a really very effective way to lose 5 pounds quickly at home. It is shown to the relatively healthy and strong people, it not only allows the removal of excess weight and centimeters from the abdomen and other problematic areas, but also cleanses the body from toxins.
The advantage of this diet is that it is short-lived and very simple - there's no need to buy special products and go on a diet. The essence of the diet is that you need to drink 1. 5 liters of kefir per day. You can eat foods like apples, oranges, buckwheat, boiled chicken breast. You just need to stick to 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 lose weight quickly. To do this, you need to eat specially cooked buckwheat for a week:
- At night, a cup of cereal is poured with two glasses of boiling water (you can also do this in a thermos).
- The next day, eat without spices and soup, washed with kefir or green tea.
Kefir is allowed to drink no more than 1 liter per day. The length of the diet is one week. Unsweetened fruit and black tea are allowed but not recommended.
Do not forget, in order not to lose the body's nutrients, doctors especially recommend women to take vitamin preparations when losing weight.
Experts advise against buying confusing weight loss pills in pharmacies, on the Internet, and on the advice of opaque experts. These drugs are based on a common laxative, and regular use can cause serious harm to the body, lead to dehydration, gastrointestinal disturbances or many other illnesses. together.
Caution
Wandering around on the Internet, you can often come across materials on accelerated weight loss preparing for the summer season. Furthermore, many of them recommend very terrible methods, which sooner or later can lead to sad consequences. These could be recommendations for refusing food, exhaustion, and even intrigue.
One of the more ridiculous methods is the following one. Girls who want to lose weight should say certain words in the toilet once a day, and then the weight will quickly disappear. The only positive aspect would be to improve the other person's mood.
But there are also more dangerous ways of doing harm. Many sources recommend baking soda for weight loss. The fact that soda neutralizes the acidity of the stomach, can lead to its pathology. As for using baking soda for bathing, you can do it in any amount, but it is unlikely to help.
It is worth warning that it is absolutely contraindicated to lose weight for children or teenagers at such a rapid rate. Any diet at this age can be prescribed only by a doctor and under the supervision of a doctor.