5 kg, it would seem, is not a fatal excess weight, but even this minimum gives a palpable inconvenience: the favorite skirt is not fastened, the tummy is sticking out on the tight dress, and over the trousers with the low waist are anesthetically hanging the folds of the barrels. Noticing these shortcomings, ladies begin to wonder how to lose weight by 5 kg at home and do it without harm to health. The problem is solved in two ways: a diet or a set of exercises that are mandatory for daily execution. A quick result is achieved by harmonious combination of rational nutrition and reasonable physical exertion.
When Time Is Expensive: Top 3 Fast Weight Loss Techniques
Dry fasting
This diet allows you to lose 5 kg in 3 days. Compliance rules are more than simple: you can not eat or drink anything during the whole term. Do not be afraid of death from thirst, all these horrors do not threaten you. Experts have shown that in the first days of active fasting the body uses its own resource: it splits internal fats for water and necessary nutrients. However, this method of getting rid of unwanted pounds is not suitable for everyone. Some users at the first application of the course note headaches, general weakness and sharp mood swings. People who have problems with the gastrointestinal tract and who suffer from chronic illness before starvation should always consult a doctor.
Kefir diet
A very effective way to not only lose weight in 5 days by 5 kg, but also to cleanse the body of toxins and toxins. The menu consists of only 1.5 l of skimmed yogurt. The volume of the product is divided into equal portions and is used during the day for 5-6 receptions. In addition, it is necessary to drink at least 1.5 liters of non-carbonated mineral water. With this approach, the daily caloric intake of the diet will not exceed 600 kcal. If the feeling of hunger is insurmountable, it is allowed to quench it with a small amount (not more than 2 pieces per day) of green apples.
3-Day Vitamin Diet
To quickly lose 5 kg, you will need to abandon the habitual diet and lean on freshly squeezed apple-carrot juice (proportions 50/50). For 12 hours allowed to drink only 6 glasses of fruit and vegetable mixture. In addition, be sure to consume clean water - at least one and a half liters per day. Overwork is strictly prohibited, but massage and swimming, on the contrary, are recommended. The program cleans the body qualitatively, however, it can provoke a loose stool, so it is not advisable for doctors to lose weight in this way in chronic intestinal diseases.
Women's menu for fat drying read here .
Beetroot menu, or How to really lose weight in a week by 5 kg
To lose hated 5 kg for 7 days it is possible, having sat on a beet diet. It is based on the use in any form - cheese, boiled or stewed - the most ordinary and all familiar beets. The second important component of the diet is freshly squeezed juice, which is made from 1 medium beet, 2 carrots and 1 large orange. This drink throughout the course should be drunk 20-30 minutes before lunch and dinner.
For the entire dietary period, you will have to exclude sweets, alcohol, smoked meat, fizzy, fried, grapes and bananas from the diet, and reduce fat intake to a minimum. An acute feeling of hunger, sometimes arising in the very first days, is allowed to be extinguished with a small portion (not more than 150 grams) of buckwheat, a piece of lean fish or meat, a slice of bread from bran.
In addition to the prescribed vitamin juice, you can drink unsweetened green tea and up to 2 liters of clean water. With this principle of nutrition for a week, you will lose at least 5 kg, and with a large initial weight, this figure can reach 6-10 kg.
Has grown thin for 5 kg for a week: a photo before and after
How to train with 3-7 daily diets
Using the techniques of rapid weight loss, it is not recommended to overload the body with physical loads. The most optimal type of training will be a 30-minute charge. You can do it at any time convenient for you until 6 pm pm. The main thing is to do the exercises 1.5 hours before meals or not less than an hour after eating.
Charging for weight loss
Descriptions of exercises
- Running on the spot or walking, lifting your knees high. The first four steps are inhaled, the next 4 - exhalation. Perform from 3 to 5 minutes at a slow pace.
- Lie on your back and bend your knees. At times - tighten and tear the pelvis off the floor, two - relax and sink down. Start with 10 times and gradually bring up to 20.
- Lying on your back, raise your straightened legs and create an angle of 90 °. To die for 5-7 seconds, then smoothly lower your legs to the floor. Repeat 15-20 times.
- Stand up straight, spread your shoulders, and place your arms on your waist. From this position, make 20 attacks alternately right and left foot. Keep your stomach tight and your back straight.
- Feet on the width of shoulders, stand evenly. With the effort to connect the palms in front of the chest (keep the elbows strictly parallel to the floor surface) and press 2-3 seconds, feeling the tension of the main muscles of the chest and hands. Then relax. Do the exercise 15-20 times.
- Do not tear off the feet from the floor, stretch your arms clearly at the chest level and sit down deeply. Breathing does not delay and do not rush. Go down - exhale, return to the starting position - inhale.
How to remove fat from the abdomen and pump up the press, read here.
How to make the ass beautiful and smart, read here .
Folk remedies against excess weight
With the help of medicinal broths, unfortunately, it will not be possible to lose weight quickly by 5 kg. For a week, folk remedies will allow you to throw 1, a maximum of 1.5 kilograms, since the principle of these funds is not based on fat burning, but on the general cleansing of the body of harmful substances, toxins and toxins.
If the question of time is not worth it, then using herbal infusions, you will get rid of 3-5 kg of extra weight in 20-30 days and without any effort. Do not need any tight restrictions in nutrition, or serious physical activity. In addition, you are guaranteed to improve metabolism, cleanses the intestines and normalizes the urinary tract.
Popular fees, giving the opportunity for a month to lose weight by 5-7 kg
- A mixture of yarrow and St. John's wort perfumed. For 10 gr. dry grass mix, pour two cups of boiling water, insist for half an hour and then strain. Daily allowance to drink for 4-5 receptions.
- A combination of chamomile, peppermint, nettle, anise fruits, leaves of wild strawberry, valerian root, tansy, buckthorn bark and sage. All herbs in dry form are joined in equal proportions. Then a tablespoon of the mixture to soak 300 ml of boiling water and for 10 minutes to warm in a water bath. Then let stand an hour and strain through a strainer. Divide the infusion into two parts and drink after dinner and after dinner. The next day, do not leave the broth, but prepare a new one.
- Tea made from mint, horsetail, corn stigmas, thyme and St. John's wort. Dry ingredients take 5 grams and pour 300 ml of hot water. Bring to a boil and set aside for one hour. After the passage of time, strain and drink for three approaches.
How to lose weight by 5 kg in 30 days
Those who ask how to eat, to lose weight by 5 kg per month, nutritionists are advised simply to make easy adjustments to their usual menu. It is important that the total caloric intake of daily consumed foods does not exceed 1600 kcal, and the last meal should take place no later than 2 hours before bedtime. Carbohydrates should account for 50-65% of the total number of calories, and for fats 20-30%. About alcohol, sweets, fast food and soda will have to forget. This approach, as evidenced by the reviews of those who lose weight, makes it possible to lose from 1 to 1.5 kg every week.
I lost 5 kg in one month: before and after photos
Lose weight without diets: cardio at home
How to lose weight by 5 kg without resorting to diets? Very simple. It is enough 3-4 times a week to conduct cardio training, and unaesthetic fat deposits literally evaporate from your body.
The simplest and most accessible cardio exercise is jumping rope. In the process of implementation, virtually all existing muscle groups work and the complex toning and healing effect is on the body.
Cardio workout with a rope
For how much you can lose weight by 5 kg in this way, the question is purely individual. Women's forums claim that the result is achieved in 15 days with the daily execution of two approaches (in the morning and in the evening) for 600 jumps. However, doctors point out that this is too much workload, suitable only for well-trained and absolutely healthy girls. For those who are not accustomed to physical activity, it is first necessary to consult with the attending physician, and afterwards, if there are no contraindications, to begin classes. First time you need to jump no more than 10-15 minutes a day and gradually for two months to increase the duration of training to 45 minutes.
To enhance the effectiveness of cardio operations, the rope is recommended to alternate with the following set of exercises:
- Fall into the squat, the hips stand parallel to the floor. Then jump up sharply, raising your hands. Repeat 10 times.
- From standing position, turn your knees to your chest. Run 25 times per foot.
- Raise an elongated leg in front of you to the waist level and reach for your toes with your hands. Return to the starting position and change the leg. Make only 20 times.
- During the jump, raise arms and legs to the sides. Two approaches 20 times each.
Intensive cardio workout at home
Useful tips for cardio training
- Exercise is allowed at any time, however, it is best to do this in the morning. You will not only burn fat stores, but also charge the body with energy for the whole day. Too late classes can provoke unnecessary excitement and, as a result, lead to problems with sleep.
- Do not exercise everyday. After cardio loads, it takes time to recover completely. Optimum break for rest - 1 day.
- The intensity of exercise should vary. This helps to achieve the maximum result.
- If you are sitting on a rigid diet, which provides for a reduction in the intake of food to 500-600 calories per day, it is better to refuse cardiac loads.