How to lose 5 kg quickly and safely in a week: the most effective diet described

Almost every second person asks about losing weight quickly, even those who don't specifically need to lose weight. The question of how to lose 5 kilograms in a week has a clear answer, and it is entirely possible to do it without dieting or fasting. You just need to remember a few principles that apply to adults and teens who want to lose weight.

Principles of rapid weight loss

It should be noted that the following rules for staying in good shape must be followed, not just for 1 week. This should become a life creed, and from now on, the question of how to lose 5 kilograms in a week will no longer arise.

Principle 1: Water is the basis of life

People often don't pay attention to how much water they drink every day. However, water is the main factor in losing 5 kilograms in a week quickly. It removes waste products and toxins from the body that inhibit metabolism. Drinking more water can enhance kidney function. If the kidneys are working properly, water will not accumulate in the body. But to get rid of them, you need to drink 30 grams of water per 1 kilogram of body weight every day. In other words, if a person weighs 85 kilograms, he should drink 2. 5 liters of water every day. For a weight of 70 kg, this is 2. 1 liters of water, etc.You must drink water 45 minutes in advance. One hour before and after meals. If you forget to drink water during the day, set an alarm every hour to drink the required amount of water by 8 p. m. It should not be consumed immediately after meals. The liquid dilutes the concentrated gastric juices and food is not digested.It should be noted that carbonated drinks, juice, coffee, tea, etc. Water cannot and cannot replace the lack of fluids 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 remove excess fat from the body, helping you lose weight quickly by 5 kg or more in a week.

Principle 2: Fast calories are enemy number one.

Products that contain fast calories include all McDonald's, bread, pies, any candy, cookies, chocolate bars, any fast food, ice cream, sweet cheese, soda, fried foods, baked foods, and smoked foods. All of these foods are burned quickly by the body, providing heat quickly.Due to the production of insulin, excess sugar is converted into fat on the sides and waist. Salty foods can interfere with the removal of excess fluid from the body. In addition, these products can increase blood cholesterol levels and increase the risk of gastritis, cardiovascular disease, obesity and other diseases.If you want to snack at work or on the go, it's a good idea to bring fiber-rich foods with you, such as rye bread, fresh or boiled vegetables (except potatoes), hard-boiled eggs, dairy products, apples, hard cheese or natural yoghurt. Some are readily available in stores and can satisfy your hunger immediately and help you lose 5 kilograms in a short period of time.

Principle 3: Eat small meals often

You should definitely start your day with breakfast. The body gets all the calories it needs for the day at breakfast. The principle is that you need to speed up your metabolism as much as possible. If a person tries to eat very little, he stresses the body, and the body, out of fear of starvation, begins to accumulate the fat necessary to survive in times of famine. Speeding up your metabolism is a smart way to lose 5kg a week, convincing your body that there is no danger of starvation and no need to accumulate extra calories. But that doesn't mean you need to eat enough. You should eat food in small portions on small plates, but eat 5-6 times a day and don't allow your stomach to be inactive for long periods of time.

Principle 4: Quit smoking and drinking

Everyone knows that alcoholic drinks contain more sugar than any cake. If you drink homemade dry wine 1-2 times a week, it will not cause any special harm to the body. But if you drink one beer or low-alcohol cocktail a day, let alone a hard drink, this will be the opposite of losing weight.When smoking, tobacco smoke, tar, toxins, and carbon monoxide put additional stress on the body. The body, trying to find substances that will help cleanse the body, begins to accumulate them in subcutaneous fat, and it is no longer possible to lose 5 kg quickly. If a person has difficulty quitting smoking, their negative effects can be significantly reduced by switching to e-cigarettes. This way, so much tar and toxins won’t enter the bloodstream. Although e-cigarettes are not good for health, they are still less harmful.

Principle 5: Reduce stress

Stress can be seen as more than just conflict at work and in your personal life. Physical stress can be a lack of proper sleep, overeating, heavy drinking during the holidays, subsequent withdrawal symptoms (hangovers), excessive mental and physical stress on the body, and constant concerns about being overweight.All these factors force the body to adapt to current conditions, depleting more reserves than during quiet periods. As a result, reserves are quickly depleted and the body begins to accumulate excess weight. You need to learn to calm down from the shock, sleep better, eat regularly, change your lifestyle, if possible, change your stressful job, take more walks in the fresh air and enjoy life.

Principle 6: Exercise

Losing 5 kilograms in a week does not require working out hard in the gym for 6 hours a day. It is sufficient to distribute physical activity throughout the week, with at least 4 hours of aerobic exercise per week, and more than 3 hours per week of physical activity. Aerobic exercise includes running, swimming, cycling, skipping and morning exercises.Physical exercise can be done at home. It is enough to do squats and push-ups 10 times on the floor or on a horizontal bar. It is enough to exercise your abdominal muscles or exercise with dumbbells of 2-5 kg. There's no need to go to the gym and lift weights; all the necessary weight can be gained from your own body.

An effective diet for rapid weight loss

For those who urgently need to lose 5 kilograms in a week at home, they should choose one of several effective diets that help burn fat as quickly as possible. But you need to be prepared that the food will be bland. This is where you need to be patient and disciplined. It's a good idea to create a schedule and hang it on the refrigerator.

Diet 1: Kefir

The main point of the diet is to replace most foods with 1% fat kefir. It contains bioactive bacteria that make the gastrointestinal tract work in special ways.

• 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 of kefir;
• Day 3: half a kilogram of chicken and 1 liter of kefir;
• Day 4 (fasting): 1. 5–2 liters of water, 1 liter of kefir;
• Day 5: 1 kg of fresh apples, 1 liter of kefir;
• Day 6: 1 kg of fresh, boiled, roasted or steamed vegetables, 1 liter of kefir.
• Day 7 (Fasted): Repeat Day 4.

Diet 2: Buckwheat

Buckwheat diet is an effective way to lose 5 kilograms in a week at home. Buckwheat contains high amounts of protein, iron, fiber and other minerals. Preparation is as follows: pour boiling water over a cup of buckwheat overnight, 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 cannot afford buckwheat during the week, you can dilute your diet with the following products:

• Boil beef;
• apple;
• Kefir 1%;
• homemade cheese;
• vegetable salad.

Diet 3: Fruits and Curd

There are many options for the cheese diet: hard - only cheese, designed for 3 days; mild - cheese plus vegetables, designed for 14 days; medium choice, will help you lose 5 kilograms quickly. At home, it was designed for a week.The daily intake of cheese is 400 grams, and real homemade low-fat cheese must be used. It is necessary to add wheat bran to the dish, which is prepared by pouring boiling water over it. You can also add honey, nuts or fresh fruit to the cheese. During the day, drink 1 liter of kefir or 1 liter of fermented baked milk. In this case, you need to drink 2-3 liters of purified water every day.

Exercises to lose weight quickly

People who cannot restrict their diet want to know how to lose 5 kg without dieting. This usually applies to pregnant women with various gastrointestinal problems, diabetes, etc. , that is, people who need to eat well and without restrictions.

abdominal exercises

Starting position: Lie on your back with your legs crossed at the knees and hands folded behind your head.Lift your head, shoulders, and body as high as possible. Hold the raised position as long as possible (average 10-15 seconds). Return to starting position. Repeat 10 times.

Exercises for glutes and buttocks

This exercise is best performed in front of a mirror to control correct execution.Starting position: Feet shoulder-width apart, hands on waist. Begin in a half squat until your thigh bones are level and your back is diagonal. When squatting, extend your arms forward and your hips back. Hold this position for a few seconds, then slowly return to the starting position. Do 2 sets of 10 reps.

Exercises for back and arms

Plank on your elbows. To do this, you need to lie prone and lean on your bent elbows. Keep your fists and elbows touching the floor. Lift your body up onto your toes. The back and legs should remain in a diagonal position. Hold this position for 60 seconds. Relax for 15 seconds and repeat the exercise 3-4 times.

Fitness coach teaches you how to lose 5 kilograms quickly

Losing 5 kilograms in a week is only possible if you have a strong desire and self-discipline. First you need to develop a proper nutrition plan and give up alcohol, sugar, salty, smoked and fried foods, fast food, potatoes, rice and carbonated drinks. Start drinking at least 2 liters of water every day and follow the tips below that will tell you exactly how to speed up the process of losing 5 kg.

Remove all unhealthy foods from the refrigerator

Even if the diet and elimination of harmful foods are only planned for a week, cleaning the refrigerator during this time is still necessary. The next day, when lipid levels in the blood drop, all thoughts will be focused on food, and it will take a huge effort not to crash. All your efforts may be in vain if you suddenly eat something off-limits.

Add variety to your exercise routine

If you choose aerobic exercise as a way to lose 5kg a week, you will need to alternate long-term aerobic exercise with interval exercise. Long-term cardio can help you burn more fat, while interval cardio can help you burn fat in the hours after your workout. They need to be used interchangeably to improve results. One day per week should be dedicated to strength training, either with dumbbells and barbells or your own body weight.

Increase the load every day

When the body becomes accustomed to a certain physical effect, it begins to adapt and weight loss stops. Every day you need to increase your reps and close attempts to beat your previous performance.

Add green tea to your diet

Green tea contains a variety of trace elements and antioxidants that can quickly restore damaged tissues in the body that may occur during weight loss. In addition, green tea is a good thirst quencher and hot water can reduce hunger in a short period of time.

Increase carbohydrates

People who follow a carbohydrate-free diet may be at risk of their body producing carbohydrates to compensate. On 2 days a week, it is necessary to increase the carbohydrate content of the diet to avoid triggering the reverse reaction of natural carbohydrate supplementation.