Often a number needs to be returned to normal. There are many ways, all kinds of techniques and special programs. Given the suitability and fashion for a slim body, there is a lot of abuse and blatant fraud. Is there an effective way to lose 5 kg a week and how to get rid of the belly without harming your health? Let's understand. Why do you need to lose weight? Many are unhappy when they look in the mirror projection. So I want to correct the blurred figure. Now delicious hearty meals will be replaced by tiring diets and tiring sports loads. And the result is not always gratifying. And if you need to lose weight on a busy schedule?
Is this possible? Or is it a myth spread by unscrupulous businessmen? No, you can get the effect you want. How to do this will be explained below.
Absence of excess adipose tissue is, above all, health. Many diseases are triggered or aggravated by being overweight.
Anyway, wherever you look - overweight people have some shortcomings:
- Psychological anxiety, development of complexes.
- Difficulties in choosing shoes and clothes.
- Hyperhidrosis - excessive sweating.
- Severe stress on the legs and spine.
- Risk of cardiovascular disease, heart attack, stroke, hypertension.
- Diabetes predisposition.
- Fertility disorders in both men and women.
And this is not a complete list.
How to lose 5 kg in a week and get rid of the belly?
To lose a little weight in just a few days, you need to follow some principles.
- The basis of weight loss is a fractional approach. Eat in small portions. There should be at least five main meals. In this case, it is better to refrain from snacks, except for fruit and berry snacks.
- You can't starve yourself. Thus, the body stores every molecule.
- Harmful products: sweets, confectionery and bakery products, fatty foods, fried and salty foods. There is no need to give them up completely. But it is a condition to minimize them in the diet. At the same time, you can not use these products before bedtime, it is best to pamper yourself with them in the morning.
- Forget the no-no rule after 6pm. The time of the last visit to the kitchen depends on the moment of sleep. The last meal should be completed 3 hours before. But after that, for example, you can drink kefir or juice.
- Drinking regimen is always important, but especially when losing weight. You should drink plenty of water and healthy sugar-free drinks. The daily norm is calculated based on current body weight, should be 20 ml per kilogram. Thus, with a live weight of 120 kg, you need to drink about 2. 5 liters of fluid every day.
- Possible food allergies and personal taste preferences should be considered when choosing a diet. Forcing yourself to eat something that looks disgusting on a regular basis is not an option. This creates a stressful environment, which is the first enemy of weight loss.
- Watch all-eating activities so that hunger doesn't bother you. Or, use low-calorie snacks.
How to lose weight fast at home
The right attitude and constant stimulation are very important to lose weight fast. Incentives should be chosen separately - always postponed travel, favorite clothes, etc. You can easily lose 3-5 or even more kilograms in a week.
However, this should only be used as a one-time express method. If you are very weak, it can not affect the general condition and often leads to exacerbation of chronic diseases.
Basic rules for rapid weight loss
- Choose the smallest boards in the house or replace them with saucers. This will have a psychological effect, because you will still eat a plate, even if the portion is 2-3 times smaller. The color of the food is also important. It should not be associated with stimulants or food. Here the shade is selected individually. Psychologists recommend subtle tones of white and neutral - blue, green, light pink.
- You can't take food on the road, in front of a computer monitor or while looking at messages on your phone. The atmosphere should be calm and measured. Pay attention to the process, enjoy the taste. Thus saturation will be faster. You should also not eat while standing or lying down.
- Abstain from alcoholic cocktails altogether. They stimulate the appetite.
- It is recommended to plan events and record changes. Keeping notes is useful. The purpose of your efforts - to make a kind of diary that will not hurt to add elegantly shaped people and your own edited photo images.
- Increase physical activity. You can go to work, if the distances allow, forget about lifts, you can offer night training.
- It is important to follow the requirements for healthy food.
Healthy Diet Requirements
- Preference is given to fresh fruit and vegetable components, but it is also allowed to boil, cook, evaporate and burn with a minimum amount of vegetable oil.
- Completely cut out light carbohydrates (sugar, confectionery).
- Use a combination of all foods, even fats and carbohydrates, but a small amount of diet is based on proteins, minerals and fiber.
- It is important to add healthy cereals to the menu - buckwheat, oatmeal, bulgur, pearl barley, butter, milk, sugar and without adding too much salt.
- Don't eat too much and don't drink too much.
- We must not forget that satiety comes from energy costs.
Useful products
Here is a list of foods you can eat to lose weight:
- Diet meats (turkey, chicken, rabbit, veal).
- Lean fish.
- Boiled or steamed eggs.
- Low-fat dairy products - yogurt, cottage cheese, kefir, milk, sour cream.
- In the form of vegetables, berries, fruits, fresh juices.
- Dandruff bread.
- Whole grains.
- Dried fruits (raisins, figs, prunes, apricots, prunes, dried apples) and any nuts - in doses.
- Seeds - sesame, flax, pumpkin, sunflower.
- Any vegetable oil.
- Drinks - teas, medicinal teas, weak coffee, fruit drinks, sugar-free compotes, jellies, fresh juices, mineral waters.
Sports activities
You can run or swim in the pool for weight loss. In addition, fitness classes, dancing, figure skating, sports will be an excellent choice to increase physical activity. But this is not necessary.
It is enough to follow the selected exercises to correct the problem areas. It can be used for 15-20 minutes daily, up to an hour 3-4 times a week.
You need to use the abdominal muscles to remove the abdomen. Exercises in the above position (lifting the upper body, "cycling" and "birch", lifting and spreading the legs) will be effective.
The rotation of the hula hoop also has a positive effect. This is a very simple and effective way to squeeze your belly quickly.
Warm up your muscles before starting a workout. You can do a light abdominal massage or bend a hoop. You should pay attention to the number of repetitions when doing ab exercises.
Muscles must receive the necessary load. Therefore, the last few times it is done diligently, in a "I can't" way. Therefore, the number of elevators is selected individually and is constantly growing.
Do not lift your body completely. You only need to climb 45 degrees above the floor.
Folk remedies for weight loss
Since drinking a lot of fluids is an important part of losing weight, traditional medicine recommends all kinds of fruit juices. Different juices will be useful.
However, it should be noted that freshly prepared beet juice should not be consumed. It should stand for a few hours and drink, preferably mixed with carrot pomace.
As a rule, people drink most fruit and berry juices, forgetting the benefits of other healthy drinks. For example, cucumber and celery juice is delicious and rich in essential nutrients. Also, do not forget the benefits of natural maple juice. You just have to drink fresh.
Different jelly is also useful. They cannot be made from fruit alone. Oatmeal gel will help you lose weight. It can be made from shells with dried fruits and healthy seeds.
Diuretic solutions should not be neglected. They will help get rid of edema and excess salt. Plants such as milk thistle, sage, chicory, semi-fallen, birch, horsetail, nettle, St. John's wort, mother and stepmother have a diuretic effect.
Some laxative effect can be achieved with straw and anise. But clover, dandelion, turmeric are known as fat burners. Herbs in the form of decoctions such as dill, parsley, nettle slightly reduce appetite.
The use of hellebore for a week a day (100 g per glass of water) will help get rid of intestinal parasites. Marjoram juice improves digestion by stimulating the secretion of digestive juices.
Honey is widely used as a means to lose weight. You can make a honey drink by mixing honey with water (one tablespoon per 100 ml). They drink 2-3 times a day to activate metabolic processes. Various additives can be added to the drink - cinnamon, grated ginger, lemon juice.
Weight Loss Treatment
- Massage is useful to increase blood circulation and break down cellulite formations. In addition, this procedure will help prevent the formation of skin wrinkles with a sharp weight loss. You can do the massage yourself by stretching in problem areas. Different massagers are allowed.
- Contrast showers also stimulate blood flow. Light self-massage can be performed with an elastic jet.
- Bandages help to get rid of subcutaneous fat deposits. Here you can use a variety of means: sea salt, coffee, algae, clay, basic extracts. It is applied under the film and kept on the body for an hour.
- It is useful to clean the perfect amount of enemas. They allow you to get rid of parasites, fecal conglomerates, toxins. Three procedures a week are enough. A weak saline solution is required - 2 tsp. liter of water.
Effective and simple weight loss diets
If you don't know what to eat to lose weight fast at home, I suggest you get acquainted with diets.
1. Salt-free diet
Aimed at normalizing metabolic processes. Absolutely excludes the use of salt. The effective version of the diet is quite strict - the menu is prepared for a week, you can not change the days and meals in places, or replace products with analogues.
The amount of food is quite large. You can drink as much water as you want during breaks.
2. Mono-diet
Based on the use of a single product. There are also options when drinking different juices or eating smoothies.
It is not recommended to follow this diet often, only in extreme cases. This approach allows you to lose 5 kg per week, sometimes more.
3. Protein Diet
It is especially popular because it allows you to quickly get rid of satiety and bitter hunger. Suitable for those who are actively engaged in sports in parallel with the diet.
Meat or fish, low-fat dairy products, grains and some fruits and vegetables should be eaten daily.
4. Simple Diet
Vegetable and fruit dishes will form the basis of the diet. Any flour products, meat, potatoes and bananas are prohibited.
Fresh produce is preferred, but boiled or cooked vegetables are also possible.
5. Low calorie diet
To lose weight, you need to reduce your daily calories by about half. Thus, the norm will be 1500 kcal for men and 1200 kcal for young women. Based on daily physical activity, the amount of calories can be increased by 200 kcal per day.
6. Pumpkin Diet
Pumpkin has a pleasant sweet taste and at the same time is very low in calories. For this reason, it is very acceptable to use this product as a basis for a diet for weight loss. Such a diet will help you lose up to 5 kg in a week.
In this case, you can use both raw pumpkin and fruit juice, as well as various dishes - cereals, soups, puddings, salads. In parallel, you can use small amounts of grains, fruits, vegetables, dairy products.
7. Buckwheat diet
Buckwheat is one of the healthiest plants. Contains many beneficial nutrients & B vitamins
Actively detoxifies the body and helps get rid of digestive problems. Although this product is high in calories, you can lose up to 7 kg in 7-10 days.
8. Lazy diet
It will help people who are unwilling to lose weight due to severe food restrictions. You can eat everything here for breakfast, but in moderation. This will be the main meal from now on.
Be sure to eat your first hot meal at lunch. It is recommended not to use fat-rich broths and other high-calorie foods. And dinner should be as light as possible. Ideally, it should consist of raw plant foods or nonfat dairy products.