Losing 5 kg in a week is quite possible, and for this it is not at all necessary to expose your body to radical stress. At home, you can get rid of the extra kilos by easily changing your diet, following a clear daily routine and moderate physical activity. Many diets promise rapid weight loss of 5 kg in a week, but what such stress will mean for the body is not entirely clear.
Is it possible to lose 5 kg in a week of exercise?
When you use quick weight loss techniques, you don't need to burden your body with too much physical activity. The best option is a 30-minute workout, which is recommended to be done at a suitable time before18. 00. The main rule is that all exercises must be performed 1. 5 hours before meals or one hour after meals.
If you want to lose weight, you can do the following exercises:
- Remove the belly.It is necessary to place the feet shoulder-width apart and place the hands behind the head. You must bend down and touch the opposite knee with your elbow. It is recommended to do 2 sets of 20 times.
- Tighten your hips and buttocks.You must sit on the edge of a chair and hold an object between your legs. You should make every effort to press the object, and then raise your legs for 30 seconds.
- Remove volume from your arms and back.You need to take small dumbbells and bend your elbows while inhaling and straighten them while exhaling. You can do a plank with bent or straight arms, tense the muscles in the stomach, arms and hips and hold this position for about a minute.
Today there are several dozen physical exercises that can help you lose several kilos in a week. But often without following a diet, physical activity on the body alone is not enough.
The fastest diets to lose 5 kg in 7 days
You can lose 5 kg in a week with the help of several diets that involve eating a certain group of foods.
Kefir diet
This diet not only helps you lose extra pounds, but also improves the functioning of the circulatory, nervous and digestive systems. In addition, drinking this drink in large quantities restores the function of the sebaceous glands, which is especially useful for oily skin. With a kefir diet, you will have to completely give up sugar and salt and strictly follow the diet plan. Every day you need to drink half a liter of kefir and eat the following products:
- 1 day - 5 pieces of boiled potatoes;
- Day 2 - 100 grams of boiled chicken fillet;
- 3 days - 100 grams of any cooked lean meat;
- 4 days - 100 grams of any cooked fish;
- Day 5 - vegetables and any fruit, with the exception of bananas and grapes;
- 6 days - only kefir;
- Day 7 - mineral water.
Many women say that on a kefir diet they can lose 5 kg in just one week.
Buckwheat diet
This mono-diet differs from others in its usefulness and effectiveness in the fight against obesity. The fact is that buckwheat contains a small amount of carbohydrates, which promote the breakdown of fats in the body. At the same time, the cereal products contain a sufficient amount of proteins, microelements and vitamins, which are simply necessary for the normal functioning of the body.
Buckwheat porridge must be prepared according to a specific recipe: pour a glass of cereal with hot boiled water, cover with a lid and let it steep overnight.
During the day, you can eat an unlimited amount of buckwheat porridge, but it is not allowed to add salt, butter, sugar and other spices. In addition to this dish, you can drink low-fat kefir or yogurt up to one liter a day. You can drink herbal tea without sugar and water in unlimited quantities, and for lunch you must eat 100 grams of cottage cheese instead of buckwheat porridge. It is important to remember that dinner must be at least 4 hours before bedtime.
Watermelon diet
The basis of such a diet is the watermelon's diuretic effect, which allows you to actively remove harmful substances from the body and thereby fight extra kilos. With such a diet, you can eat a certain set of foods that must be alternated to diversify the menu.
For breakfast, it is recommended to eat any porridge or vegetables, as well as low-fat hard cheese. For lunch, you must eat boiled meat or fish in combination with steamed vegetables. In the evening, if you follow a diet, you should eat only one watermelon in an amount of 1 kg of berries per day. 30 kg weight.
Advantages and disadvantages of diets
Today there are a large number of diets, and each of them is effective in its own way. It is important to choose the one that a person can hold on to the longest.
All diets have the following benefits:
You can lose excess weight and quickly achieve the desired result. With a sharp restriction of calorie intake, a person immediately begins to lose extra kilos. There are diets that promise to lose a kilo a day, which is quite a tempting prospect. In just a few days, if you follow certain rules, you can achieve results and brag about your results.The body is cleansed as diets are based on the consumption of fruit, vegetables and healthy foods. Through fasting, it is possible to cleanse the body of toxic substances and remove excess water.
Despite the advantages, there are also some disadvantages:
The results of weight loss are usually short-lived. If you follow a special diet, the body loses a large amount of water, but when you return to your normal diet, you put on the extra kilos again. Given this feature, if they want to remain in an attractive shape, many women have to constantly go on such diets.The diet is most often unbalanced. During a diet, the body does not receive the necessary amount of vitamins, microelements, proteins, fats and carbohydrates. All this leads to the development of unpleasant consequences and even complications. Due to the lack of substances, fainting and deterioration of health are possible.
In addition, diets often worsen the metabolic processes occurring in the body. It is for this reason that due to dietary breakdown, patients quickly begin to gain weight, and it is no longer so easy to get rid of it.
Other ways to lose weight quickly without pain
The best option for losing weight is a gentle diet, with which you can lose weight gradually without depriving the body of nutrients. You must not skip main meals during the day. This is because they provide the body with energy and nutrients.
You should definitely drink water throughout the day, which is important for the normal functioning of the body. The liquid not only cleanses the body, but also accelerates metabolic processes and burns fat. You should eliminate salt from your diet or reduce consumption to a minimum.
If you want to lose weight, you don't have to become addicted to the scale. It is recommended to weigh yourself once a week in the morning without clothes. You need to take any result in stride and lose weight without harming your health.
One of the common mistakes is poor chewing of food, which causes disturbances in the digestive tract. It is for this reason that you must pay particular attention to chewing and thereby enjoying the food. Sports play an important role in the process of losing weight, and every day you should spend at least 30 minutes walking, running, jumping or swimming.
How sustainable will this weight loss be?
Unfortunately, diets give only a temporary effect, and immediately after their end, the weight returns. In fact, there is not a single diet that will help people prone to obesity to get rid of extra pounds.
In fact, all the remedies offered on the Internet do not give lasting results. This is just a deception by marketers who make huge money from advertising.
General recommendations for weight loss
You can lose extra kilos at home without following a diet taken from a newspaper or magazine. First of all, it is important to observe the following nutritional principles:
- It is strictly forbidden to go hungry;
- no need to eat with company and finish eating after your children;
- the interval between meals should be maintained, and ideally it should be 3-4 hours;
- dinner should be no later than 3 hours before bedtime;
- you must learn to enjoy food by diversifying your diet;
- in the first week of the diet, it is recommended to eat no more than 1-2 foods at once, then no more than 3-4;
- at one time you must eat a portion of fish the size of your palm, and the side dishes must fit in two handfuls;
- you should avoid eating carbohydrates and proteins at the same time;
- You must not lie down after eating, you must walk for at least 30 minutes.
In addition, nutritionists recommend drinking at least 1. 5 liters of liquid during the day in the form of mineral water and green tea. It is best to drink liquid half an hour before a meal or an hour after it, which will remove water from fat stores.