It is quite possible to lose 5 kg per week, and for this it is not at all necessary to subject the body to radical stress. At home, you can get rid of the extra pounds by carefully changing your diet, following a clear daily routine and moderate exercise. Many diets promise rapid weight loss of 5 kg per week, but what such stress will mean for the body is not entirely clear.
Is it possible to lose 5 kg per week with exercise?
When using rapid weight loss methods, you don't have to burden your body with too much exercise. The best option is a 30-minute exercise, which is recommended to be done at a convenient time before 18: 00. The principle is that all exercises must be done 1. 5 hours before a meal or an hour after a meal.
If you want to lose weight, you can do the following exercises:
- Remove the belly.It is necessary to place your feet shoulder width apart and place your hands behind your head. You should bend over and touch the opposite knee with your elbow. It is recommended to do 2 sets of 20 times.
- Tighten your hips and butt.You need to sit on the edge of a chair and hold an object between your legs. You should do your best to press the object and then lift your legs for 30 seconds.
- Remove volume from arms and back.You need to take small dumbbells and bend your elbows when you inhale and straighten them when you exhale. You can do a plank with bent or straight arms, tensing the muscles in your abdomen, arms and hips and holding this position for about a minute.
Today there are several dozen body exercises that can help you lose a few pounds in a week. However, often without following a diet, physical activity on the body is not enough.
The fastest diet 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 your circulatory, nervous and digestive systems. In addition, drinking this drink in large quantities restores the activity of sebaceous glands, which is especially useful for oily skin. With a kefir diet, you must completely stop sugar and salt and follow the diet plan exactly. 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 boiled lean meat;
- 4 days - 100 grams of boiled fish;
- Day 5 - vegetables and all fruits, except bananas and grapes;
- 6 days - only kefir;
- Day 7 - mineral water.
Many women say that on a kefir diet they can lose 5 kg of weight in just a week.
Buckwheat diet
This single diet differs from others in terms of usefulness and effectiveness in the fight against excess weight. The fact is that buckwheat contains a small amount of carbohydrates, which promotes the breakdown of fats in the body. At the same time, the grain contains a sufficient amount of proteins, micronutrients and vitamins, which are simply necessary for the normal functioning of the body.
Buckwheat porridge should be prepared according to a specific recipe: pour a glass of cereal with hot boiled water, cover with a lid and leave overnight to infuse.
Throughout the day, you can eat an unlimited amount of buckwheat porridge, but it is not allowed to add salt, butter, sugar and other spices to it. In addition to this dish, you can drink low-fat kefir or yogurt up to a liter a day. You can drink herbal tea without sugar and water in unlimited quantities, and for lunch you can eat 100 grams of cottage cheese instead of buckwheat porridge. It is important to remember that dinner should not be later than 4 hours before bedtime.
Watermelon diet
The basis of such a diet is the diuretic effect of watermelon, which allows you to actively remove harmful substances from the body and thereby fight extra pounds. With such a diet, you can eat certain foods that need to be replaced in order to diversify the menu.
For breakfast, it is recommended to eat any porridge or vegetables, as well as low-fat hard cheese. For lunch, it is allowed to eat boiled meat or fish mixed with steamed vegetables. In the evening, if you follow a diet, you should eat only one watermelon at the rate of 1 kg of berries per 30 kg of weight.
Advantages and disadvantages of diet
Today there are a large number of diets and each of them works in its own way. It is important to choose the one you can last the longest.
Whole foods have the following benefits:
You can lose excess weight and quickly achieve the desired results. With a severe restriction of calorie intake, one immediately begins to lose extra pounds. There are diets that promise to lose a kilo a day, which is quite tempting. In just a few days, if you follow certain rules, you can achieve success and boast about your success.The body is cleansed, as the diet is based on the consumption of fruits, vegetables and healthy food. Fasting can cleanse the body of toxic substances and remove excess water.
Despite the advantages, there are also some disadvantages:
Weight loss results are usually short-lived. If you follow a special diet, your body loses a large amount of water, but when you go back to your normal diet, the extra pounds are added back. Given this feature, if they want to be in an attractive shape, many women constantly have to go on such a diet.The diet is usually unbalanced. During a diet, the body does not receive the required amount of vitamins, micronutrients, 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, dieting often worsens the metabolic processes taking place in the body. It is for this reason that due to a breakdown in diet, patients begin to gain weight quickly and it is no longer so easy to get rid of it.
Other ways to lose weight fast without pain
The best option for losing weight is a soft diet, where you can lose weight gradually without depriving your 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 remove salt from your diet or reduce its 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 must take any decision calmly and lose weight without harming your health.
One of the most common mistakes is poor chewing of food, which causes disturbances in the digestive tract. That is why you need to pay special attention to chewing and thereby enjoying food. Sports play an important role in losing weight and every day you need to spend at least 30 minutes walking, running, jumping or swimming.
How sustainable will this weight loss be?
Unfortunately, diets only have a temporary effect and immediately after they are over, the weight comes back. In fact, there is not a single diet that would help people who are prone to obesity to get rid of the extra pounds.
In fact, all the remedies offered online do not give lasting results. This is just a delusion of marketers who make big money from advertising.
General tips for weight loss
You can lose extra pounds at home without following a diet taken from a newspaper or magazine. First of all, it is important to follow the following nutritional rules:
- It is strictly forbidden to starve;
- no need to eat with company and finish eating after your children;
- The interval between meals should be kept and ideally it should be 3-4 hours;
- dinner should be no later than 3 hours before going to bed;
- you need to learn to enjoy food by diversifying your diet;
- in the first week of the diet, it is not recommended to eat more than 1-2 foods at a time, then no more than 3-4;
- at one time you could eat a portion of fish the size of your palm, and the side dish should fit into 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 fluid 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 removes water from fat deposits.