To lose 5 kg a week, you need to radically change your lifestyle for this period. Losing weight in such a short time should be accompanied by a competent approach. Tired fasting will lead to weight recovery and worsening of the body after a week. To maintain the required weight value, we must not forget to follow the dietary restrictions after the end of the express diet.
Select a method
To make a sudden extra weight loss, it is worth choosing a diet that will fit your body perfectly and will not be a painful process in general. Weight loss rates should be recorded and maintained for the future. The weekly period is very short, and the problem of losing 5 kg can be solved only by changing the daily diet, which will lead to a sharp decrease in calorie intake.
You will not have time to work on other healthy decisions, such as sports, normalizing your daily routine and so on. You can think about maintaining your weekly results in the future or continuing to lose weight, build your body, and increase your 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. Never eat breakfast - a small amount of porridge will give your body the energy it needs for the whole day.
Lunch should be a dish made of vegetables and boiled meat (beef, chicken, preferably breast), not fried. Dinner - light meals, such as vegetable salad, steamed fish, cottage cheese, 200 ml of kefir or yogurt. It will be difficult to start a new diet, but if the feeling of hunger intensifies, you can buy a snack consisting only of vegetables.
This diet will provide the body with all the necessary elements and force it to use stored fat, resulting in weight loss.
Basic Nutrition Rules:
- Drink 2-2, 5 liters of water a day.
- Eat 3-5 meals a day, try not to eat too much or go hungry during the day.
- Eat up to 200-350 grams at a time and try not to salt the food for about 30-40 days, ideally avoid salt.
- Eliminate fatty foods from your diet.
- Refuse sugar, replace it with honey.
- Do not use wheat flour products (pasta, noodles), freshly baked bread. They will not allow the body to lose these extra pounds.
- Avoid greasy mayonnaise, sauces and dressings. This will provide an excellent opportunity to reduce leg size.
- Remove spices and seasonings that increase appetite: garlic, pepper, horseradish and others. It leads to an increase in the amount of food consumed, which is unacceptable in the process of losing weight.
- Skip the fruit in the afternoon.
- Eliminate alcohol from your diet. Where there is alcohol, high-calorie foods automatically appear there - 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 to deceive the brain and culture.
- Chew food well and eat slowly. This should be done in the kitchen or dining room, not behind the TV or book. This makes it easier to control the amount of food and the food tastes better.
Physical activity
The load for the body is selected individually, taking into account training, preferences and capabilities. It could be a simple morning warm-up or a walk, strength training at the gym, or a visit to the pool.
However, it should be remembered that the intensity and duration should not be the maximum, there is no need to exhaust the already stressed body from changes in diet and rhythm of life. Everything should be average and literate:
- The best light exercise in the morning, 60 minutes after waking up, will help speed up metabolic processes.
- Those who prefer strength training should reconsider their regular exercise program and consult a personal trainer to make sure they have clarified specific nutrition.
- 20 minutes of kettlebell training or 20 minutes of jogging will help you burn calories and increase 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 for the functioning of all internal systems and organs, and therefore burns calories. Proper sleep is another helper in body therapy.
Start doing simple stretching and muscle exercises at home and prepare an individual workout that will increase your sweating. The last ten minutes of your workout should be the hardest (in the first days of your workout).
Additional procedures and methods
All means will work to achieve the desired results (minus 5 kg), but take steps to do everything wisely and rationally. By choosing additional procedures, you can quickly achieve the goal, combined with diet and strenuous physical activity.
Some of these should be done during training, which will significantly increase their effectiveness. You can use "wrapping" cosmetics in the form of creams with different effects aimed at shaping the body, wear special clothes made of special materials that improve blood circulation, heat insulation, enhance the process of lipolysis. A visit to a massage parlor, sauna and swimming pool is also a good choice.
Diets and recipes
There are three main options for losing up to 5 kg a week at home:
- Mono diet. The bottom line is mainly the use of 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 fatigue, gastrointestinal diseases, anemia and chronic diseases. You should not diet in the spring when the body is weakened.
Display menu with mono diet recipes:
- On an empty stomach: 200 ml of warm water with the addition of a slice of lemon and a spoonful of honey.
- Breakfast: 1/3 porridge, tea (without sugar) or vegetable juice (beets, tomatoes, pumpkin). It is important to study the effects of plant juices on the body, for example, beet juice greatly lowers blood pressure and can cause diarrhea, is not recommended for kidney disease.
- Lunch: 1/3 of previously cooked porridge.
- Lunch: the remaining amount of grain.
You can drink green tea without sugar during any diet, without restrictions. It helps to lose weight and cleanse the body, and it is very useful.
Pumpkin will help lazy people to lose weight and restore the body at the same time. It is recommended to eat pumpkin with vegetables or separately in any acceptable form (porridge or baked). It is prepared in a very simple way. Cut the pumpkin into small cubes, add water and cook for about 30 minutes until half cooked. Then add a tablespoon of rice or oatmeal, continue to simmer for another half hour. You can add honey to the finished porridge, but try not to salt it.
The use of immortal, dandelion, bullochka-based choleretic herbal preparations will allow the body to break down fats faster and thus lose weight. The oil will burn and 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 fruit juice from cabbage to effectively cleanse the body while losing weight. It will improve metabolic processes and prevent the accumulation of fats from carbohydrates. It is recommended to drink 2-3 glasses of water a day in the morning on an empty stomach, and then - an hour before a meal. It is useful to drink with carrot or beet juice.
Kefir Diet
Kefir diet is a very effective real way to lose 5 kilograms at home. It is shown to relatively healthy and strong people, removes extra pounds and inches from the abdomen and other problem areas, and cleanses the body of toxins.
The advantage of this diet is that it is short-lived and very simple - there is no need to buy special foods and think of a diet. The essence of the diet is that you should drink 1. 5 liters of kefir per day. You can eat foods such as apples, oranges, buckwheat, boiled chicken breast. You only need to follow the recommended diet for three days. During this period, you need to drink 1. 5 liters of water per day.
buckwheat diet
Buckwheat diet is another effective way to lose weight. To do this, you need to eat specially prepared buckwheat for a week:
- At night, pour a glass of cereal with two glasses of boiling water (you can also do this in a thermos).
- The next day, eat without spices and soup, rinse with kefir or green tea.
Kefir is allowed to drink up to 1 liter per day. The duration of the diet is one week. Sugar-free consumption of fruit and black tea is allowed, but not recommended.
Remember that in order not to deprive your body of food, doctors recommend that women take vitamin supplements when losing weight.
Experts in no case recommend taking incomprehensible diet pills from pharmacies, the Internet and on the advice of dubious advisers. These drugs are based on banal laxatives, and frequent use of such drugs can cause serious damage to the body, cause dehydration, disrupt the gastrointestinal tract or cause various diseases.
Attention
By surfing the internet, you can often come across materials on rapid weight loss while preparing for summer. Moreover, many recommend very scary methods that can sooner or later lead to sad consequences. These can be recommendations for giving up food, depleting the body, and even conspiracies.
One of the most ridiculous methods is the latter. Girls who want to lose weight are advised to say certain words in the toilet once a day, and then lose weight quickly. The only positive thing is to improve the mood of others.
But there are more dangerous ways to hurt. In many sources, baking soda is recommended to lose weight. The fact is that soda neutralizes the acidity in the stomach, which can lead to its pathology. When it comes to using it as a soda bath, you can do it in any amount, but it is unlikely to help.
At such an accelerated pace, it is worth noting that losing weight for children or adolescents is quite the opposite. Any diet at this age can only be prescribed by a doctor and carried out under his supervision.