To lose 5 kg a week, this time you need to completely change your lifestyle. Losing weight in such a short period of time should be accompanied by competent methods. Fasting will lead to the fact that the weight will recover after a week and the physical condition will deteriorate. After the fast diet is over, it is necessary to remember to pay attention to dietary restrictions to maintain the required weight.
Selection method
It makes sense to reduce excess weight suddenly, it is worth choosing the ideal diet to adapt to the body, and it is usually not a painful process. Weight loss indicators should be recorded and saved for future use. The weekly time is very short, and the 5 kg weight loss problem can be fundamentally solved by changing the daily diet, which will lead to a sharp reduction in calorie intake.
Other wise decisions-exercise, normalize daily activities, etc. will not have time to work. You can consider maintaining your weekly results in the future, or continue to lose weight, maintain your shape and increase muscle tone. Their result is about 3-5 kg per month.
Nutrition
When you have an empty stomach in the morning, be sure to drink a glass of clean warm water or apple juice, or drink a vinegar drink consisting of 200 ml of water and a tablespoon of apple cider vinegar. Don't skip breakfast in any way-a small amount of porridge will provide the body with the energy it needs throughout the day.
The lunch should include a plate of vegetables, not fried but boiled meat (beef, chicken, preferably brisket). In the evening-light meals, such as vegetable salad, steamed fish, cheese, 200ml kefir or yogurt. Adhering to the new eating habits will be difficult, but if your hunger becomes more intense, you can afford snacks that consist only of vegetables.
This kind of nutrition will provide the human body with all the necessary elements and encourage it to use the fat accumulated in the body to reduce weight.
Basic nutrition rules:
- Drink 2-2. 5 liters of water every day.
- Eat 3-5 times a day, try not to overeating or stay hungry during the day.
- Eat up to 200-350 grams of food at a time, and try not to make the food too salty for about 30-40 days. It is best to give up salt.
- Eliminate fatty foods in the diet.
- Avoid sugar and use honey instead.
- Refuse to use wheat flour (pasta, noodles), products made from freshly baked bread. They will not let the body lose those excess weight.
- Avoid high-fat mayonnaise, sauces and seasonings. This will be a great opportunity to reduce leg volume.
- Eliminate spices and spices that stimulate appetite: garlic, pepper, horseradish, etc. They cause an increase in the amount of food consumed, which is unacceptable during weight loss.
- No fruit in the afternoon.
- Remove alcohol from the diet. Where there is alcohol, high-calorie foods will automatically appear here-the worst enemy of weight loss.
- As an experiment, try to eat from small plates. This simple psychological method can be very effective and will help deceive the brain and stomach.
- Eat slowly and chew food thoroughly. This operation should be done in the kitchen or dining room, not behind the TV or books. This makes it easier to control the amount of food and to better feel the taste of the food.
Physical activity
Body load is selected individually, taking into account training, preference and ability. This can be a simple morning warm-up or a walk, strength training in the gym or a visit to the swimming pool.
But it is worth remembering that the intensity and duration should not be maximized, nor should the body be exhausted, because changes in diet and life rhythm have put the body under pressure. Everything should be moderate and competent:
- Mild morning exercises are best performed 60 minutes after waking up, which will help speed up the process of metabolism.
- Those who like strength training should modify their regular training plan and consult a personal trainer to ensure that special nutrition is clearly defined.
- 20 minutes of kettlebell training or 20 minutes of jogging will help you eliminate calories throughout the day and promote metabolism.
- During weight loss, you need to rest for about 6-8 hours. Prolonged sleep or lack of sleep can inhibit weight loss. At night, the human body spends a lot of energy to make all internal systems and organs work properly, and therefore consume calories. Proper sleep is another help of body therapy.
Start doing some simple stretching exercises and muscle exercises at home, and personal exercises to increase sweating. The last ten minutes of exercise should be the hardest (in the early part of the exercise).
Other processes and methods
In order to get the desired result (minus 5 kg), all methods will work, but you need to weigh the steps wisely and reasonably. By choosing other programs, combining diet and serious physical exercise, you can achieve your goals quickly.
Some of these should be completed during the training process, which will greatly increase its effectiveness. You can use "wrapped" cosmetic products with various functions to achieve a shaping effect. You can use special training clothes made of special materials to improve blood circulation, have thermal insulation properties and enhance the lipolysis process. Going to the massage room, sauna and swimming pool is also a good choice.
Diet and recipes
There are three main options for losing up to 5 kg in a week at home:
- Single diet. The bottom line is to mainly use one product (rice, kefir, apple, buckwheat, cheese).
- By significantly reducing food intake (hungry diet).
- The results due to diet may be the longest (protein). Mainly suitable for men.
This diet is not recommended for people with increased fatigue, gastrointestinal diseases, anemia and chronic diseases. You should not go on a diet in the frail spring.
Indicative menu, including single diet recipes:
- On an empty stomach: 200 ml of hot water, plus lemon cubes and a spoonful of honey.
- Lunch: 1/3 of the previously cooked porridge.
- Dinner: The remaining amount of cereal.
In any diet, you can drink green tea without restrictions, only sugar-free. Among these liquids, it is him who promotes weight loss and cleansing the body, and he is very useful.
Pumpkin will effectively help lazy people lose weight while recovering their bodies. It is recommended to eat pumpkin with vegetables or on its own in any acceptable form (in porridge or roasted form). The preparation is very simple. It is necessary to cut the pumpkin into small cubes, add water and cook until half cooked for about 30 minutes. Then add a tablespoon of rice or oatmeal and continue to cook for half an hour. You can add honey to the prepared porridge, but try not to add salt.
Using cholera herbal preparations on the basis of immortelle, dandelion, and cow bull, the body can quickly break down fat, thereby reducing weight. Fat will burn and will not accumulate in problem areas. People with pancreatitis, hepatitis or functional bowel disease should not use these drinks.
In order to effectively cleanse the body while reducing weight, it is useful to squeeze juice from cabbage. It will improve the metabolic process and prevent the accumulation of fat in carbohydrates. It is recommended to drink up to 2-3 cups of this juice every day, then-an hour before meals. It is useful to drink with carrot or beet juice.
Kefir diet
The Kefir diet is considered a very effective and real way to lose 5 kg of weight quickly at home. It is shown to relatively healthy and strong people. It can not only eliminate excess pounds and centimeters in the abdomen and other problem areas, but also clean the body of toxins.
The advantage of this diet is that it has a short life span and is very simple-no need to buy special foods and propose a diet. The essence of the diet is that you need to drink 1. 5 liters of kefir every day. You can eat apples, oranges, buckwheat, boiled chicken breasts and other foods. You only need to stick to the recommended diet for three days. During this time, drink 1. 5 liters of water every day.
Buckwheat diet
The buckwheat diet is another effective way to lose weight quickly. For this, you need to eat buckwheat cooked in a special way within a week:- In the evening, pour one cup of cereal into two cups of boiling water (you can also do this in a thermos).
- The next day, eat without seasoning and soup, and rinse with kefir or green tea.
Kefir can only drink no more than 1 liter of beverages per day. The eating time is one week. Sugar-free fruits and black tea are allowed, but not recommended.
Don't forget, so as not to deprive the body of nutrition, doctors strongly recommend that women take vitamin preparations while losing weight.
Experts never recommend buying incomprehensible weight loss drugs in pharmacies, on the Internet, or on the advice of suspicious consultants. These drugs are based on ordinary laxatives. Frequent use of these drugs can cause serious harm to the human body, leading to dehydration, gastrointestinal discomfort or various diseases.
Note
When wandering on the Internet, you are often lost on the topic of preparing for weight loss in the summer. In addition, many of them recommend very bad methods, which will lead to sad consequences sooner or later. These can be used as suggestions for refusal of food, exhaustion and even conspiracy.
One of the most ridiculous methods is the latter. It is recommended that girls who want to lose weight say a few words in the toilet every day, and the weight quickly disappears. The only positive aspect is to improve the mood of others.
However, there are other more dangerous ways. Many sources recommend baking soda for weight loss. The fact is that soda neutralizes the acidity of the stomach, which may cause stomach upset. As for using baking soda as a bath, you can do any number of operations, but the effect is not great.
It is worth warning that it is absolutely forbidden to lose weight for children or teenagers at such a rapid rate. Any diet at this age can only be prescribed by a doctor and carried out under the guidance of a doctor.