How to throw 5 kg in a week? Lose weight easily and painlessly
On the eve of the holidays most of the girls wants to quickly and painlessly lead figure in the order and look beautiful. When before the celebration only a week, many women are thinking about how to throw 5 kg for a week without any harm to health.
To achieve this goal not necessarily sit on a rigid diet and starve yourself and seek out tough diet. By following a few rules, throw 5 kg for a week without dieting will not be difficult. Only required perseverance and hard work.
The importance of a healthy diet for weight loss process
So, to lose weight by 5 kg in a week, the first thing we must take care, it's about proper nutrition. breakfast and lunch, dinner should be accurate and balanced.
In the human body must come all the nutrients. An important principle of weight loss - eat fewer calories than you expend. On the day you need to eat about 1600 calories. Food Diary will help keep track of the calories produced per day, and will quickly get on the scales minus 5 kg per week. Do not forget to maintain a way of life. This means that you should try to walk more. Also useful are daily walks in the fresh air. It is better to abandon the car and public transport. A good daily exercise will, if we refuse to travel on the elevator in favor of the stairs. In order to make it easier to get rid of calories, you have to be constantly on the move.
Breakfast - the most important meal of
How to throw 5 kg in a week? You can not skip breakfast. This is a great stress to the body. It is proved that people who regularly eat breakfast weigh less than those who prefer to skip this meal.
A good breakfast should be healthy and useful. It may consist of dishes such as:
- fruit salad or muesli;
- yogurt, low-fat;
- scrambled eggs or an omelet.
The main thing is that the breakfast was light and consisted of low-fat products.
Add in the diet of more lean protein
Lose weight by 5 kg in a week it will be easier if the power to diversify and add lean protein. There are lean beef, eggs, filet, chicken breast and salmon. Adherents of a vegetarian lifestyle is necessary to eat more tofu, low-fat yogurt, peanut paste and beans.
Remove from the diet of flour carbohydrates
How to throw weight in a week? 5 kg can be lost completely eliminate from your diet all flour products (cookies, cakes, muffins, and honey, sweets and cakes). To not be tempted to eat junk food, nutritionists recommend eating something useful every four hours. Then the blood sugar level is normal, and will not be a feeling of hunger. Unwholesome food is better to replace foods rich in complex carbohydrates. These include:
- Brown rice.
- Pasta whole grain flour.
These products are highly nutritious and are valuable because they are digested slowly and give a feeling of fullness.
Give up fast food
Can I throw 5 kg in a week? Of course. You must not buy fast food meal. Such food - a storehouse of trans fats. Potatoes and burgers are very harmful. These foods contain large amounts of salt and sugar. Misuse of such food promotes rapid recruitment of fat mass. Such food is not only useful, but also can harm health. For their own benefit is better to give a bad meal at all.
Eat small portions of
Another secret of fast weight loss - eat small portions. If you reduce the volume of food for ten or twenty percent, and replacing a smaller dishes, but there is often possible to achieve rapid satiety.
Look for a lightweight alternative to your favorite foods
During the weight loss is not necessary to abandon the usual food. You can simply find the calorie-free substitute.
Fatty cream exchanged for milk with low percentage of fat. The same applies to sauces and mayonnaise. Better not to buy them in the store and do it yourself. Then they will be more useful. For the second course is best to use sweet potatoes than regular potatoes. Fans of chocolate sweets should be replaced with cocoa. All of this is quite simple. But these changes will help to keep the shape.
Do not eat after 6 pm
How to throw 5 kg in a week? You need to forget about dinner and late night snacks at the TV. There is a rule - dinner should be up to nine in the evening. Then there will be an extra weight in the stomach.
In the evening, choose a light dessert, ice cream, fruit or yogurt ice. After eating, immediately brush your teeth should be well-mint toothpaste. This will reduce the feeling of hunger before going to bed
The water balance
To keep the body fat is normal, and always remain young and healthy, it is important to have enough water in your body. A person should drink 5 glasses of water a day. It must be clean and preferably spring water. She though not high in calories.
But for a long time it gives a feeling of satiety. Liquid for the person struggling with overweight, helps enough. For those who love tea, you can drink a cup of hot unsweetened green tea with bergamot. However, please know that the calories also come in liquid form. During the weight loss is best not to drink juices tetropaketah, preferring freshly squeezed. Also, do not buy soda and energetic drinks. A good choice would be to replace the juices of fruits and vegetables or natural fruit drinks without sugar. How to throw 5 kg in a week? Of course, do not drink alcoholic or low-alcohol cocktails and drinks. A large number of drinking alcohol may cancel all results of weight loss. And alcohol contribute to weight gain. So for the sake of a good figure, nutritionists, doctors are advised not to drink alcohol at the weekend. It will be possible to avoid many problems and to stay with all the results of their labors.
Physical activity and weight loss
How to throw 5 kg in a week? Exercises and different kinds of fitness - that without which it can not do at weight reduction. Do not forget about the appropriate load and training.
Compound exercises - a set that uses different muscle groups. Worth a try sit-ups, push-ups, weightlifting squatting.
An indispensable thing - it Kardiokompleksy that involves the arms and legs. Fifteen minutes of practice to do more reps. Thanks to the cardio, can improve blood circulation and overall health. The next type of exercise shown to better weight loss - charging the medical ball. Feet shoulder width apart to place and lift the ball over your head. Then you need to force quit on the floor at the same time a little sit down. Rise again and repeat the same movements. Make such energetic movements need five times. Then the fat will go away almost immediately.
The plan of activities for the week, be sure to include weight training. This kind of physical activity not only build muscle but also can accelerate the fall kilogram. Help find a slim body and shape.
Mandatory daily walking trails. This type of aerobic exercise with regular guaranteed lead to a quick and painless loss of extra kilograms. The number of steps per day passed, will help control the pedometer. It can be bought at the bazaar. Fitness bracelets with pedometers are sold in stores equipment. Such devices help considerably in losing weight. Dancing - a great bright and easy way to keep yourself in shape. With this type of activity will work, and tighten all the muscle groups. Suitable for a variety of monotonous and dull physical exercise. There are many varieties of dance. For successful weight loss will approach the active forms - a salsa, jazz, hip hop, rumba and other Latin.
CrossFit - new aerobic workouts with dance moves that help actively throw off those extra kilos. Even 10 minutes of such activities help in the process of losing weight. CrossFit leads to tone all the muscles, improves mood and gives energy for the whole day.
The importance of a healthy and sound sleep
Scientists have shown that lack of sleep can cause the appearance of extra padding. Because what you do not sleep, the more you eat.
The people who work until late at night, often drink a lot of coffee. This leads to a set of extra kilos. In the dream, releases hormones that affect appetite. It is proved that during sleep the person loses weight. Breath and sweat to help this process.
A small conclusion,
Now you know how you can lose weight by five kilos in just seven days. As you can see, everything is simple. Listening to the advice given in the article, you can achieve the desired result in a short time. Good luck to you!