How to quickly lose 5 kg at home in a week

Losing 5 kg in a week at home in a way that is safe for your health is quite possible. Achieving such results is possible for everyone.

But it should be understood that the lost body weight will not be accounted for only by adipose tissue. A fairly large percentage of the excess weight lost in 7 days is water. This fact is explained by the fact that effective and safe and at the same time rapid weight loss is associated with a decrease in insulin levels, the work of which leads to water retention in the body.

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Despite the fact that the human body usually does not contain much glycogen (300-500 grams), each molecule of this compound accumulates many water molecules around itself. Typically, the mass of this bound water is three times the mass of glycogen itself. In addition, lowering insulin levels allows the kidneys to rid the body of excess sodium, which also leaves along with water. Thus, 5 kg of excess weight lost in a few days will be the sum of broken down fat deposits and excreted excess fluid.

All clear. The only question is how to achieve this. And this is not as difficult as it seems. So let's begin. We lose weight correctly at home by 5 kg per week.

How long does it take to lose 5 kg?

The main measure of the time period during which a person is able to lose a certain amount of excess weight is not the chosen diet - this is a secondary factor - but the initial data. If you are obese, there is a chance to lose the first 5 kg quickly, even in a couple of weeks, just by limiting yourself in the amount of portions or eliminating fatty foods. Further, the lower the weight, the more difficult it is to determine how long it will take to lose 5 kg - in the case when this is the last step towards an ideal figure, “polishing”, long-term fat burning is possible, up to a speed of “less than a kilogram per month.”

In addition to the initial weight, the following are responsible for how quickly you can lose 5 kg:

• physical (aerobic) exercise;
• well-designed training regimen;
• diet rigidity;
• hormonal levels (women are often prevented from losing weight due to fluid retention);
• metabolism.

Complex for quick weight loss

To achieve maximum results when losing weight, it is necessary to take an integrated approach to this process. All modern nutritionists talk about this. So, the complex for effective weight loss includes:

• Nutrition that is suitable in terms of calories;
• Sports training;
• Maintaining proper drinking regime;
• Maintaining proper diet.

Each of these components is important.

Lose 5 kg in 2 months

This rate of weight loss is not considered unnatural, since doctors call it possible to lose even a kilogram of weight in a week, which in 2 months will be 8-9 kilograms. However, an individual calculation is more reasonable: losing about 7% of your current weight per month is the optimal speed. So, even a woman with a body weight of 50 kg can lose 5 kg in 2 months without loss, but she should not do this faster.

Correctly and without the risk of weight regain, you can lose five kilograms at home within the specified period:

• By removing sweets from the menu.
• Stop eating before bed.
• Having reviewed the composition of the dinner, you need a light one, preferably made from vegetables and seafood.
• Having calculated for yourself your basic metabolism and daily calorie intake (directly for how to quickly lose extra 5 kg, and not for gentle weight loss).
• By doing regular physical activity (at least 2 workouts of 40 minutes per week).

Sports for weight loss

Everyone knows that sport and movement are the best helpers in the fight against obesity. The best way to burn calories is jogging, aerobics, and exercise. But when combining training with diet, it is necessary to take into account the fact that a limited diet leads to weakness. Therefore, physical activity needs to be reduced. The ideal option for physical activity while following a strict diet would be light exercise, walking, and going to the pool.

How to lose 5 kg in a month

These rates are already slightly deviating from the natural ones, but have not yet been recognized as impossible, even if you are trying to lose the last kilograms in the quest for a perfect body. Traditionally, limited calorie intake is the first to come to the rescue, which you need to calculate for yourself. You can lose 5 kg in a month without fasting on a mono-diet, so don’t rush to create a menu consisting only of carrots and lettuce. You only need:

• Remove simple carbohydrates.
• Actively drink clean water (divide 2 liters 10-15 times a day).
• Start your morning with gymnastics - choose a set of aerobic exercises, or with running.
• Before the workout you are doing to quickly lose weight, eat only three boiled eggs without yolks (no porridge, sandwiches, etc.).

Diet 5 kg per month

You can make weight loss more effective if you adhere to a clear menu and an equally clear activity schedule. The “5 kg per month” diet focuses not so much on cutting calories (although here you need not to exceed 1200 kcal), but on the correct ratio of BJU and time between food and cardio training. Keep in mind that you may not be able to lose weight quickly (even by the indicated five kg within a month) if you have problems with the endocrine system.

Daily plan, which it is advisable to maintain for the entire month (hours indicated are approximate):

1. 9:00 h – egg whites (from 3 soft-boiled eggs), green tea.
2. 9:30 a.m. – any cardio training: running, jumping, aerobics. Duration – from 40 minutes.
3. 10:30 a.m. – oatmeal (milk allowed), sweetened with a spoonful of jam (the only sweets allowed).
4. 12:00 h – 150 g of fruit.
5. 14:00 – boiled buckwheat with tofu cheese, fresh carrots and cucumber.
6. 16:00 h – grapefruit.
7. 18:00 – salad of greens, tuna (or other canned fish) and tomatoes.
8. 21:00 – kefir with cinnamon.

Wraps

Wrapping problem areas is also the most accessible, inexpensive and effective means for losing weight. Various types of wraps help fight cellulite, promote weight loss, improve skin condition and relieve swelling. The advantage of this procedure is that when wrapping, only natural ingredients are used, so there will be no harm to the body. The only stop signal: individual intolerance.

The course of wraps is 7-14 days, every other day. The skin of the problem area needs to be well treated with a scrub, apply the composition, wrap it with cling film and cover it with a warm cloth - natural wool is ideal. Keep the composition on the body from one to three hours, then rinse with warm water and lubricate the body with any nourishing cream. If you have the opportunity and desire to repeat the procedure, do it after a ten-day break.

The following are the compositions of some wraps:

1. Honey – cleansing and draining effect. 2 tbsp. Melt spoons of honey in a steam bath, add 1 teaspoon of any vegetable oil and a couple of drops of citrus essential oil.
2. Pepper – warming effect. Mix a level teaspoon of ground red pepper or a spoonful of juice from fresh capsicum with two tablespoons of your favorite cream. It should have a slightly red or orange consistency.
3. Acetic – fat burning effect. It is better to take apple or grape vinegar 5-10%; it is better to avoid concentrated 70% to avoid burns. One part vinegar requires two parts warm water. Soak a cotton cloth in the solution and wrap it around the problem areas. Next, follow the instructions described above: wrap yourself in film and woolen material, or while away the time in a warm bed.
4. Clay, algae, and mustard compositions are also very useful for losing weight. You can purchase them at your nearest pharmacy, dilute them according to the instructions and begin applying them to problem areas.

Don't forget about individual intolerance! Before applying the composition to the skin, you should do a quick test, especially for vinegar, pepper, mustard and similar compositions!

How to lose 5 kg in a week

In life, a situation can always arise that requires emergency body correction. There are ways, but all the methods that offer schemes to “quickly lose 5 kg in a week” or rather, are very difficult to tolerate if the body has chronic diseases. Only healthy people are allowed to use these diets and rarely. If you intend to find out by any means possible how to urgently lose 5 kg in a week, do not be surprised by the loss of strength and the inability to give yourself physical and mental stress. Even morning exercises will have to be postponed.

Diet Minus 5 kg per week

The daily caloric intake in the case when you need to lose weight quickly is reduced to 1000 kcal, and the only foods left in the diet are:

• greenery;
• vegetables (without potatoes and heat-treated beets and carrots);
• green fruits (kiwi, apples);
• lemons;
• nuts (serving – 20 g);
• chicken breast;
• egg whites;
• kefir.

The 5 kg diet per week requires you to consume any type of cabbage, because... This is a product that helps you burn fat quickly. Spices are also needed to activate metabolism. You will have to forget about cottage cheese and other dairy products, because... There is lactose present, which is sugar. You should also give up salt - it does not affect fat deposits, but it slows down the rate of weight loss.

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How to lose 5 kg in 5 days

If we rely on the reviews of those who tried to quickly lose weight (in a period shorter than a week), then among the recommendations there is mainly a sequence of diets with protein/carbohydrates by day. There you can also see confirmation of the doctor’s words that only overweight people can lose 5 kg in 5 days. The rest, even with fasting, will not be able to lose that much in less than a week. Additional advice from nutritionists who are looking for how to quickly lose 5 kg is to drink plenty of fluids: clean water, fruit drinks, fresh juices, teas. However, it is not suitable for people suffering from kidney disease.

Diet for 5 days Minus 5 kg

Mono-nutrition with short-term alternation does not differ in the degree of negative impact on the body from other fast methods with strict calorie cuts, but this diet for 5 days “minus 5 kg” gains the advantage of the lack of monotony between days. The principle of protein-carbohydrate alternation prevents weight stagnation, so it is good to overcome the “plateau” with it. The daily diet for those who don’t know how to quickly lose 5 kg is as follows:

• Monday. Animal protein (thermally processed) – 450 g per day.
• Tuesday. Vegetables that can be exposed to temperature – 1 kg per day.
• Wednesday. Porridge, nuts. The latter should not be more than 100 g per day, and cereals (dry product) – up to 150 g.
• Thursday. Any fruit - up to 800 g, but only one banana.
• Friday. Cottage cheese and kefir - up to 700 g and 1 l. Fat content is not evaluated - it will not interfere with losing weight quickly.

Get rid of five kilograms quickly

The simplest and most affordable way to quickly lose up to five kilograms is mono-diets. The peculiarity and key characteristic of these nutrition systems is that the diet consists of only one product. These are quite tough weight loss programs, since not everyone can withstand a monotonous, strict diet. Nevertheless, mono-diets have a lot of fans among women, because they really allow you to get rid of extra pounds in the shortest possible time. You only need to eat one product for 3-5 days. During this time, toxins and waste are removed from the body, and several centimeters are lost from the waist.

While on a strict mono-diet, you should not actively engage in sports. Due to a limited diet, you may experience weakness, dizziness, and loss of strength. In such a state, torturing yourself with persistent training is not only difficult, but also dangerous. Therefore, it is recommended to limit yourself to walks, light exercise, and yoga. High physical activity can make you feel worse.

Do not forget that any rapid weight loss and serious dietary restriction can negatively affect your health. Therefore, the use of mono-diets without consulting a doctor is not recommended.

Kefir diet

This is a well-known and effective way to get rid of five kilograms in a matter of days. Just three days on kefir, and the scales will show the cherished numbers. The daily ration on this diet is one and a half liters of low-fat kefir. As you can see, the food is very meager and monotonous. It is quite difficult to survive even three days in this mode. But the result is worth all the effort.

If the kefir mono-diet is too complicated for you, then you can replace it with a more gentle option. But at the same time, the period of adherence to the diet increases to five days. On a gentle kefir diet, you can eat up to one and a half kilograms of cucumbers and drink up to one and a half liters of low-fat kefir per day. This type of nutrition will allow your body to fully cleanse itself. But cleansing occurs through the intestines, so it is recommended to spend five dietary days at home. Instead of cucumbers, you can eat apples, but you will lose less weight.

Buckwheat diet

Another way to quickly say goodbye to five kilograms of excess weight. Everyone knows about the benefits of buckwheat in the fight against excess weight. A diet based on the consumption of buckwheat provides no less impressive results than a kefir diet. But sticking to such a diet is no less difficult. It is also quite meager and monotonous. In order to get rid of five kilograms of excess weight, you need to eat buckwheat prepared in a special way for four days. Only properly prepared cereal will provide the necessary cleansing of the body and weight loss. There are several correct ways to prepare buckwheat:

• Boil it in the proportions of a glass of cereal to two glasses of water. Do not add any salt, oil or other additives;
• Pour a glass of cereal with a couple of glasses of kefir. Leave overnight. You can eat porridge in the morning.

Cereals prepared using the second method provide a greater effect, as they cleanse the intestines better. But eating such cereals is quite difficult. It is much more common to eat simple boiled buckwheat, although it cannot be salted or sweetened.

The daily portion of porridge should be divided into 5-6 servings, which should be consumed every 3 hours. This will keep you feeling full throughout the day.

Banana diet

Fans of this tropical fruit will appreciate this nutritional system aimed at combating excess weight. Bananas have two wonderful properties. The first is great taste. The second is the ability to quickly satisfy hunger. Many different banana diets have been developed. A classic example is the banana mono-diet. Her daily diet consists of one and a half kilograms of bananas, water and green tea. No matter how tasty bananas are, it is quite difficult to survive on a monotonous diet for more than five days. Therefore, there are many other options for banana diets. For example, the kefir-banana diet, during which you can eat three bananas and drink three glasses of kefir every day. This diet should be followed for five days, but no more. If during this period you have not achieved the desired result, then the diet should be expanded with a small amount of animal protein. Add 100 grams to your diet. lean meat or fish and continue to follow the diet until the result you want.

Diet without salt

Reducing your salt intake is beneficial for more than just weight loss. Controlling the intake of salt into the body will have a positive effect on health. If salt is completely excluded from the diet, then weight loss will be carried out much more actively and not only due to cleansing, but also due to the breakdown of fat deposits. The essence of the diet is that all familiar dishes are prepared without salt and oil. It is recommended to eat only boiled, baked and steamed dishes, and avoid frying. You can stick to this diet for a couple of weeks. As a result, you will lose from five to nine kilograms. The result is determined by your menu, caloric intake, portion sizes, as well as the characteristics of your metabolism and initial weight.

Lose weight by 5 kg in 4 days

Not everyone can lose five kilograms in almost half a week, and the diet plan to achieve such a goal will quickly be very cruel. In addition to the requirement to stop eating at night, you will have to forget about animal protein, leaving only legumes as the source of this nutrient - chickpeas, beans and lentils will become the basis of your lunch. For breakfast and dinner, those hoping to lose 5 kg in 4 days should try to make do with vegetables and fruits, supplemented with grain breads.

Diet for 4 days Minus 5 kg

The menu for this emergency weight loss is no different in variety and balance: a diet for 4 days minus 5 kg - a meager plant diet with a rare inclusion of buckwheat porridge and boiled eggs. Quick weight loss is provided by the following nutrition:

• Orange and a glass of tea for breakfast.
• Buckwheat, cucumber and lettuce for lunch.
• Fresh celery with cucumber and boiled egg (remove yolk) for dinner.

How to lose 5 kg without dieting

If losing weight too quickly is not relevant for you, and you don’t want to lose weight severely and make you feel worse, use these tips from doctors to lose 5 kg without dieting:

• Adopt an active lifestyle as a rule - this way you will spend what you eat.
• Try to eat at home, since it is difficult to track calories and dietary supplements in a restaurant (not all establishments indicate these parameters on the menu).
• If you had to eat out, choose dishes that are clear in their composition: salad without mayonnaise, grilled vegetables, etc.
• Replacing baked goods with whole grain breads will help you quickly lose some weight.
• Looking for an answer to how to quickly lose 5 kg, have you decided to eat once a day? This will not solve the problem - fasting will slow down your metabolism, and you will only gain weight.