How to lose 5 kg in a week: review of the most effective diets

Losing 5 kg in a week is quite possible, and for this it is not at all necessary to subject your body to radical stress. At home, you can get rid of extra pounds by smoothly changing your diet, following a clear daily routine and moderate physical activity. Many diets promise quick weight loss of 5 kg in a week, but what this stress will mean for the body is not entirely clear.

Is it possible to lose 5 kg in a week with exercise?

When you use fast weight loss techniques, you don't need to burden your body with excessive physical activity. The best option is a 30-minute exercise, which is recommended to be done at a suitable time before 18: 00. The main rule is that all exercises should be performed 1. 5 hours before meals or one hour after meals.

If you want to lose weight, you can do the following exercises:

1. Remove the belly.It is necessary to place your feet shoulder-width apart and place your hands behind your head. You should bend down, touching the opposite knee with your elbow. It is recommended to do 2 sets of 20 times.
2. Tighten your hips and glutes.You need to sit on the edge of a chair and hold an object between your legs. You should do your best to push the object and then lift your legs for 30 seconds.
3. Take the tension off your arms and back.You need to take small dumbbells and bend your elbows as you inhale and straighten them as you exhale. You can do a plank with bent or straight arms, stretch the abdominal muscles, arms and hips and hold in this position for about a minute.

Today, there are several dozen physical exercises that can help you lose a lot of pounds in a week. However, often without dieting, physical activity in the body alone is not enough.

The fastest diets to lose 5 kg in 7 days

You can lose 5 pounds in a week with the help of many diets that involve eating a specific food group.

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 should 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 boiled lean meat.
• 4 days - 100 grams of boiled 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 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, cereals contain a sufficient amount of proteins, trace elements 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 leave it overnight to infuse.

Throughout the day you can eat an unlimited amount of buckwheat porridge, but you are not allowed to add salt, butter, sugar and other spices to it. In addition to this dish, you can drink kefir or low-fat yogurt up to one liter per day. You can drink herbal teas without sugar and water in unlimited quantities, and for lunch, instead of buckwheat porridge, you are allowed to eat 100 grams of cottage cheese. It is important to remember that dinner should be no later than 4 hours before going to bed.

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 thus fight extra pounds. With such a diet, you can eat a certain set of foods that must be rotated 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 are allowed to eat boiled meat or fish in combination with steamed vegetables. In the evening, if you are on a diet, you should eat only one watermelon with a ratio of 1 kg of berries per 30 kg of weight.

Advantages and disadvantages of dieting

Today there is a large number of diets and each of them is effective in its own way. It is important to choose what a person can tolerate the most.

All diets have the following advantages:

1. 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 pounds. There are diets that promise to lose a pound 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.

2. The body is cleansed, since the diets are based on the consumption of fruits, 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:

1. The effects of weight loss are most often short-lived.If you follow a special diet, the body loses a lot of water, but when you return to your normal diet, the extra pounds are regained. Given this feature, if they want to stay in an attractive shape, many women have to constantly go on such diets.
2. The diet is most often unbalanced.During a diet, the body does not receive the required amount of vitamins, trace elements, proteins, fats and carbohydrates. All this leads to the development of unpleasant consequences and even complications. Due to a lack of substances, fainting and deterioration of health are possible.

In addition, diets often worsen the metabolic processes occurring in the body. That is why, due to the collapse of the diet, patients begin to gain weight quickly, and getting rid of it is no longer so easy.

Other ways to lose weight quickly without pain

The best option for weight loss is a mild diet, with which you can lose weight gradually without depriving the body of nutrients. You are not allowed to skip the main meals during the day. This is due to the fact that 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 depend on the scale. It is recommended to weigh yourself once a week in the morning without clothes. You need to take any result calmly and lose weight without harming your health.

One of the common mistakes is poor chewing of food, which causes disorders in the digestive system. That's why you should pay special attention to chewing, thus enjoying the food. Sports play an important role in the weight loss process and every day you should spend at least 30 minutes walking, running, jumping or swimming.

How sustainable will this weight loss be?

Unfortunately, diets provide only a temporary effect and immediately after their completion the weight returns. In fact, there is not a single diet that would help people who are prone to obesity to get rid of extra pounds.

Actually, all the remedies offered on the internet do not give lasting results. This is just a cheat of marketers who make huge money from advertising.

General recommendations for weight loss

You can lose extra pounds at home without following a newspaper or magazine diet. First of all, it is important to adhere to the following nutritional principles:

• It is strictly forbidden to be hungry.
• You don't have to eat with company and finish the meal after your children.
• The interval between meals should be maintained and ideally should be 3-4 hours.
• dinner should be no later than 3 hours before going to bed.
• You must 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 the same time, and then no more than 3-4.
• each time you are allowed to eat one portion of fish the size of your palm and the side dish must fit in two handfuls.
• you should avoid eating carbohydrates and proteins at the same time.
• You are not allowed to lie down after eating, you must walk for at least 30 minutes.

In addition, nutritionists recommend drinking at least 1. 5 liters of fluids 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 deposits.