To lose 5 lbs a week, you need to radically change your lifestyle during this time. Losing weight in such a short time should be accompanied by a competent approach. Exhausting fasting will lead to the fact that after a week the weight will be restored and the condition of the body will worsen. It is important to remember that after completing the express diet, you adhere to dietary restrictions in order to maintain the required weight value.
Method selection
In order for sudden weight loss to make sense, it is worth choosing a diet that will ideally suit the body and that will not be a painful process at all. Weight loss indicators should be recorded and kept for the future. The weekly period is quite short, and the problem of losing 5 kg can be radically solved only by changing the daily diet, which will lead to a sharp drop in calorie intake.
Other reasonable decisions like sports, normalization of daily routine and so on will not have time to work. They can be considered in the future to maintain the achieved weekly result or to continue to reduce weight, body shape and increase 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. In no case do not skip breakfast - a small amount of porridge will give the body the energy it needs for the whole day.
Lunch should include a dish of vegetables and not fried, but cooked meat (beef, chicken, preferably breast). In the evening - light food, for example, vegetable salad, steamed fish, cottage cheese, 200 ml of kefir or yogurt. It will be difficult to endure a new diet, but if the feeling of hunger becomes stronger, you can afford a snack consisting exclusively of vegetables.
This diet will provide the body with all the necessary elements and will force it to use the accumulated fat, which will result in weight loss.
Basic diet rules:
- Drink 2-2, 5 liters of water a day.
- Eat 3-5 times a day, try not to overeat or stay hungry during the day.
- Eat up to 200-350 grams of food at a time and try not to oversalt it for about 30-40 days, it would be ideal to give up salt.
- Eliminate fatty foods from your diet.
- Refrain from sugar intake, replace it with honey.
- Refuse to use products made from wheat flour (pasta, noodles), freshly baked bread. It will not allow the body to lose extra pounds.
- Refrain from greasy mayonnaise, sauces and dressings. This will provide an excellent opportunity to reduce leg volume.
- Remove spices and condiments that stimulate the appetite: garlic, pepper, horseradish and others. They lead to an increase in the amount of food consumed, which is unacceptable in the weight loss process.
- Give up fruit in the afternoon.
- Eliminate alcohol from your diet. Where alcohol is present, high-calorie foods automatically appear - 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 fool the brain and stomach.
- Eat slowly, chewing food thoroughly. This should be done in the kitchen or dining room, not behind a TV or book. This makes it easier to control the amount of food, and the taste of the food is felt better.
Physical activity
Body load is selected individually, taking into account training, preferences and capabilities. It can be a simple morning warm-up or a walk, strength training in the gym or a visit to the pool.
But it is worth remembering that the intensity and duration should not be maximal, the body that is already under stress due to changes in diet and rhythm of life should not be exhausted. Everything should be moderate and competent:
- Light morning exercises, which are best done 60 minutes after waking up, will help speed up metabolic processes.
- Those who prefer strength training should revise their usual training program and consult with a personal trainer, taking care to clarify the specific diet.
- 20 minutes of training with a kettlebell or 20 minutes of running will help you burn calories and boost your metabolism for the whole day.
- You need to rest for about 6-8 hours while losing pounds. Prolonged sleep or lack of sleep prevents weight loss. At night, the body expends a lot of energy so that all internal systems and organs can work, and consequently consumes calories. Proper sleep is another helper in physical therapy.
Start doing some simple stretching and muscle work exercises at home and develop a personal workout that will increase sweating. The final ten minutes of your training should be the hardest (in the first days of your training)
Additional procedures and methods
To get the desired results (minus 5 kg), all means will work, but you need to do everything wisely and rationally weigh the steps. By choosing additional procedures, combined with diet and serious physical activity, you can quickly achieve the goal.
Some of them need to be done during training, which will greatly increase their efficiency. You can use "wrapping", cosmetics in the form of creams with different effects aimed at shaping the body, you can wear special training clothes made of special materials, which improves blood circulation, has thermal insulating properties, enhances the lipolysis process. A visit to the massage parlor, sauna and swimming pool is also a good option.
Diet and recipes
There are three main options for losing up to 5 kg in one week at home:
- Mono-diet. The conclusion is the use of mainly one product (rice, kefir, apples, buckwheat, cottage cheese).
- Significant reduction in food intake (starvation).
- As a result of the diet with the longest possible result (protein). Suitable mainly for men.
Such diets are not recommended for people with increased fatigue, gastrointestinal diseases, anemia and chronic diseases. You should not go on a diet in the spring when the body is weakened.
Indicative menu with recipes for mono-diet:
- On an empty stomach: 200 ml of hot water with the addition of lemon wedges and a spoonful of honey.
- Breakfast: 1/3 porridge, tea (without sugar) or vegetable juice (beetroot, tomato, pumpkin). It is necessary to study the effect of plant juices on the body, for example, beet juice greatly lowers blood pressure and can cause diarrhea, it is not recommended in kidney disease.
- Lunch: 1/3 pre-cooked porridge.
- Dinner: leftover cereal.
During any diet you can drink green tea without restrictions, only without sugar. Of the fluids, it is he who helps to lose weight and cleanse the body, and it is very useful.
Pumpkin will effectively help even the lazy to lose weight and at the same time rebuild the body. Pumpkin is recommended to eat in combination with vegetables or separately in any acceptable form (in the form of porridge or roast). It is prepared quite simply. The pumpkin should be cut into small cubes, add water and simmer until half cooked for about 30 minutes. Then add a spoonful 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 choleretic herbal preparations based on immortelle, dandelion, bulochka will allow the body to quickly break down fat and thus lose weight. Fat will burn and will not accumulate in problem areas. These drinks should not be used by people with pancreatitis, hepatitis or functional bowel disease.
For effective cleansing of the body with weight loss, it is useful to take cabbage juice. It will improve metabolic processes, prevent the accumulation of fat from carbohydrates. It is recommended to drink up to 2-3 glasses of this juice daily in the morning on an empty stomach, then - an hour before meals. It is useful to drink it together with carrot or beet juice.
Kefir diet
Kefir diet is considered to be a very effective real way to lose 5 kg fast at home. Shown to relatively healthy and strong people, it allows not only the removal of extra pounds and inches on the abdomen and other problem areas, but also a good cleansing of the body from toxins.
The advantage of this diet is that it is short and very simple - you do not need to buy special food and devise a diet. The essence of the diet is that you need to drink 1. 5 liters of kefir a day. You can eat foods such as apples, oranges, buckwheat, cooked chicken breast. The recommended diet should only be adhered to for three days. During this time, drink 1. 5 liters of water a day.
Buckwheat diet
Buckwheat diet is another effective way to lose weight fast. To do this, you must eat buckwheat prepared in a special way within a week:
- At night, pour a glass of cereal with two glasses of boiling water (you can do this in a thermos).
- Eat the next day without spices and soups, washed with kefir or green tea.
Kefir may drink a maximum of 1 liter per day. The diet lasts for a week. Consumption of fruit and black tea without sugar is allowed, but not recommended.
Remember, in order not to deprive the body of nutrients, doctors strongly recommend that a woman take vitamin supplements while losing weight.
Experts do not recommend buying incomprehensible diet pills in pharmacies, on the Internet and on the advice of suspicious advisors. These drugs are based on a banal laxative, and frequent use of such drugs can seriously harm the body, lead to dehydration, upset the gastrointestinal tract or the appearance of various diseases.
Caution
Wandering the Internet, you can often come across materials on the topic of express weight loss in preparation for summer. Moreover, many of them recommend very terrible methods, which sooner or later can lead to sad consequences. These can be recommendations for food rejection, body exhaustion, and even conspiracies.
One of the funniest methods is the latter. Girls who want to lose weight are advised to say certain words in the toilet once a day, and then the weight quickly disappears. The only positive aspect will be improving the mood of others.
But there are more dangerous ways to do harm. Many sources recommend baking soda for weight loss. The fact is that soda neutralizes the acidity of the stomach, which can lead to its pathologies. As for using baking soda as a bath, you can do it in any amount, but it is unlikely to help.
It is worth noting that it is absolutely contraindicated to lose weight in children or adolescents at such an accelerated pace. Any diet at this age can only be prescribed by a doctor and carried out under his supervision.