A simple plan for losing weight at 5 pounds per one week

This is some kind of joke, or is it still possible to lose 5 weeks in a week kg? Yes, it is actually possible! If you approach the matter wisely.

If you are looking for an effective way, how to lose 5 kilograms per week, you came to the address because this guide will show you how to do it without harm to health.

Every time it comes to something like this, people usually all sorts of fasting and express diets come to mind.

Anyway, there are situations when you are completely you need to quickly throw off a couple of extra pounds.

Whether it’s a wedding, graduation or that very special occasion, but a few kilograms dropped in a week will really allow you Feel better in your favorite dress.

This article is specifically for women and girls who they want to reduce volumes in a short time, but about how quickly to lose weight to a man, read the link. Although the methods described here and weight loss methods are quite universal and suitable for both sexes.

To quickly lose that weight, you have to make significant adjustments to your diet and daily routine.

You will need to stick to a diet with the right amount. calories, but which at the same time will provide your body with all necessary for the normal functioning of substances.

For example, you probably have to exclude sugar from the diet, which means that for weight loss you will need to give up snacks between meals.

• Is it possible to lose 5 kg per week?
• Eat less carbohydrates and more protein.
• Diet that helps you achieve your desired goal.
  • Breakfast
  • Dinner
  • Dinner
  • Allowed drinks
• Ok, now I have a diet plan. What’s next?
• What about nutritional supplements?
• High Intensity Workouts for Fast Results
• Some more important tips
• Frequently asked Questions
• And now – to the cause!

Is it possible to lose 5 kg per week?

Before we go directly to the manual, let’s clarify one thing that is constantly overlooked various blogs about a healthy lifestyle, and thereby cause misunderstanding on the part of readers. Lose weight by 5 kilograms in total per week is real, but the reduction in mass is not only due to body fat. That’s why you need to create a calorie deficit and increase their consumption to burn excess fat.

Earlier, we described the method of how to lose weight by 10-15 kg per one week, but there it was about professional athletes who you need to quickly make a certain weight before to weigh before competitions. It describes a technique that allows you to quickly and significantly reduce body weight without losing a lot of muscle and power indicators. But it’s not suitable for ordinary people, who want to improve their shape by doing at home.

Lose 5 kilograms of fat exclusively per week without harm to health is really impossible.

But do not worry, because there is a way to still lose weight and look at the same time slim and fit.

Of course, this is mainly achieved by lowering the percentage. fat, but do not forget that you can lose excess weight with removing excess water from the body. How does this happen?

If you go on a diet to reduce weight and body volume, this will certainly lower the level of insulin in the blood and make the body get rid of accumulated carbohydrates that trap water.

With a decrease in insulin levels, the water will no longer linger in the body, which causes the kidneys to get rid of excess sodium.

Now that we’ve figured it out, let’s finally move on to guide how you can lose weight per week at 5 kg at home conditions.

Eat less carbohydrates and more protein.

By switching to a low-carb diet for a week, you can easily throw off overweight and improve the appearance of body muscles.

Studies show that a low-fat diet carbohydrates are incredibly effective for weight loss. Any, even short-term reduction in carbohydrate intake leads to drying the body and remove excess water.

That’s why people who choose to go on a low-carb diet in in most cases they see the difference when they stand on the scales, already on the next morning.

And when you eat mostly protein foods, you reduce your appetite because they allow you to stay longer a feeling of satiety and accelerate metabolism.

Diet that helps you achieve your desired goal.

Everyone has their own preferences regarding breakfast, lunch and dinner, therefore, below are a variety of options, of which you You can choose what is right for you.

Breakfast

Option 1 – Egg Sandwich on a Grain Bread

1 slice of germinated bread + 1 boiled egg + 2 sliced ​​tomato

Option 2 – Oatmeal Breakfast

1 cup oat bran + 1 cup almond milk without sweeteners + 1/4 cup blueberries

Option 3 – Vegetarian Super Smoothie (Recommended)

Cut one medium-sized beet into pieces and send to a blender along with four carrots and pieces of ice. Can also squeeze half a lemon there for taste.

Dinner

Option 1 – Chicken with Vegetables

60 grams of baked chicken without skin, diced + 1 avocado slice + 1 bowl of salad and tomato

Option 2 – Tortilla with Tuna

60 grams of tuna + 3 large leaves of kale + a little olive oil + 1/2 head chopped onion + tortilla from Gluten Free Whole Grain Flour

Option 3 – Spinach Salad (recommended)

Take spinach, carrots, kale, and zucchini. Chop slices and make a vegetable salad.

Dinner

Option 1 – Chicken Salad

85 grams boneless chicken + 2 cups broccoli + 1 tablespoon of olive oil + 1/2 cup boiled brown rice

Option 2 – Lemon Paste with Asparagus and Salmon

1/2 cup boiled brown rice + 60 grams of salmon, grilled + 2 tablespoons of lemon juice, squeeze on salmon + 1 chopped or squeezed garlic head + 1 cup freshly cut asparagus

Option 3 – Boiled potatoes with salad (recommended)

2 medium-sized potatoes + salad (mix canned cabbage, kale, and lettuce)

Allowed drinks

In addition to water, you can drink the following drinks:

• Coffee with almond milk;
• Green tea;
• Freshly squeezed lemon juice (highly recommended);
• Freshly squeezed orange juice, just don’t buy at the store, squeeze yourself and do not add sugar, drink as is.

Ok, now I have a diet plan. What’s next?

Now that you have an effective diet plan besides a healthy diet nutrition you need to do one more thing, and these are exercises.

Do not worry, it is not as difficult as it may seem.

If for some reason you haven’t done regular By exercising, there are always ways to burn calories without having to sign up for the gym.

You can start by replacing public transport with a walk on foot if you’re close, or go up the stairs instead elevator.

A great option for loads is also riding on bike, jogging or jogging. The bottom line is to start the process burning calories and speed up the removal of body fat from organism.

Remember that you only have seven days to reset 5 kilogram.

To do this, you have to show willpower and become these days as active as possible. Let’s start with aerobic classes, and then move on to strength training to strengthen the muscles.

When you start exercising, fat will be used as energy, that is, burned, and the muscles will become stronger and more prominent, your the body will begin to burn more calories during sleep.

Regular exercise will help maintain optimal oxygen level in the blood, deliver nutritious substances in the tissues of the body, improve the cardiovascular system and circulation. And also you can remove the lower abdomen, sides and generally improve muscle tone.

All these things are very important in achieving your goal.

Note: if you regularly take some kind of medical medication, be sure to consult your doctor before start a specified diet or begin physical activity.

What about nutritional supplements?

When it comes to nutritional supplements, it is quite difficult pick the best product.

Indeed, there are supplements to help muffle the feeling. hunger, while others do no good.

One of the best weight loss supplements you can get. find it is L-carnitine, it will help burn more fat cells. But it works only in conditions of active physical activity loads. If you plan to take it and just lie on couch, you better not waste your money

The essence of this supplement can be described as follows: during sports the body uses 1 fat cell without L-carnitine, and together with him 2. Conditional figures are given for example. But the essence of the process just that.

Nevertheless, it should be remembered that this is not some kind of magic powder, but just help in your own efforts.

Taking it every day, dieting and exercising exercise, you are guaranteed to be able to lose weight by 5 kg per week. This is a very powerful combination that will help you. burn stored fat and prevent further formation stocks.

High Intensity Workouts for Fast Results

Remember, earlier we talked about physical activity?

We do not accidentally return to the topic, because we want to lose as much as 5 kilograms in just a week, and as much as possible safer for health.

Let’s take a look at what we already have in service:

• .
• Effective diet plan.
• Natural food additives to speed up the process.

What is missing?

And there is not enough organized training program for this week. Yes, you can jog or even take a walk in the forest, but it’s better if You will be engaged in systematic strength exercises.

Every time you do high-intensity workouts or whole body exercises with weights, your body gets rid from excess carbohydrates and water.

Studies show that 5 or 10 minutes of high-intensity workouts can be five times more effective than a set of regular exercises.

The video below shows excellent high-intensity charging, which you can safely adopt not only these 7 days, and perform it at home.

Some more important tips

• Go on a diet on Sunday – studies show that the chances of success if you start on Sunday are higher than any another day. According to studies, the worst day for go on a diet – Tuesday.
• Let the contents of your plate be bright and colorful – if you find that your food is colorless and boring, you know what to do: above we painted a wonderful weekly diet from different vegetables.
• Use a large fork – this will help you eat less: the researchers found that a larger fork focuses your focus better attention to how much you actually eat than small.
• Do not watch cooking shows – a variety of delicious dishes, which are prepared on the TV screen can significantly complicate your way to lose weight. Try to eliminate as many as possible distractions.
• Control the amount of starch in the diet – in the above above the diet plan there is a minimum of starch-containing foods, for example, cereal bread, potatoes, and brown rice. Try to so that other types of carbohydrates do not get on your table, because because of this, blood sugar levels may jump, and it will cause hunger.
• Eat cereal to satisfy your morning hunger – grab with a serving of oatmeal to work with, you can eat and avoid it so anything sugar-rich.
• Stock up on something healthy for snacks – best of all, if it will be nuts, carrots, tomatoes and whole grains bread rolls.
• Let almond milk always be in your fridge – remember that you want to reduce weight by 5 kilograms in one week, so stay away from any animal fats. Instead of this, if you feel acute hunger, drink almond milk without sweeteners, especially at night.
• Make sure you get protein at every meal – be it nuts, chicken or tuna, protein is needed in order to burn fat and speed up metabolism.
• Open a basket of washed fruits and vegetables in the kitchen – exactly fruits and vegetables will help you eat less. They have fewer calories and at the same time they will provide you with all the necessary nutrients the substances your body needs.
• Avoid, however, high-sugar fruits: bananas, pineapples and cherries. Prefer less sweet fruits like kiwi, raspberries, cranberries, avocados and olives.
• Be prepared to say no – no matter what diet you are on ( be it kefir or buckwheat), at some point you are somehow you will be tempted to pamper yourself with that tiny cake. AND yet, when you are offered all these tasty things, just refuse and notify that you are now trying to reset 5 kilogram in 7 days. People respect those who have purpose and perseverance. in achieving it.
• Let your family and friends know when you voice your goals before family and friends, you begin to feel responsibility for the above, as they will expect you to keep your word. it keep you from making wrong decisions and actually make you stronger.
• Do not let the past interfere with you – if you have already tried some kind of weight loss plan in the past and it didn’t work, not let failure reflect on your future. All commit mistakes, so forget about any plan or system that you tried in the past. This time you can achieve everything if put your mind, heart and power to it.

Frequently asked Questions

Many of our readers and subscribers ask questions regarding this diet. Below is the Q & A section, which should help you find the answer to the question that you interested in.

If your question is not listed, you can leave it below in comments and we will try as soon as possible on it to answer.

Can I drink alcohol during this diet?

No, give up alcohol completely, because it will interfere you reach your goal.

I feel dizzy and hungry before going to bed, what should I eat?

Eat fruits or vegetables. They will create a feeling of satiety on rest of the night without adding calories at the same time. As we already mentioned earlier, try to avoid fruits that are high in sugar in favor of fruits low.

Others achieve results with this diet, why do not I it turns out?

Remember that everyone is in different starting conditions, therefore it’s important to understand that your physical condition is naturally will affect what results you achieve. if you have any medical contraindications, be sure to consult doctor before starting work on weight loss.

I want to lose more than 5 kilograms. Can i go on follow the plan after the end of the week?

Yes, the duration of the plan can be increased, but if you want throw off more weight, best if you do it 2-3 weeks, then take a break, and then another two weeks of diet.

I’m already in the middle of the week, and not losing weight. What should I do?

Do not stop. You need to finish the week. Everyone has it different metabolism, so the results may vary.

Do not eat less than the recommended plan, because it is will affect the effectiveness of the diet. Some people take time so that their body begins to get used to the changes and some results.

Can I replace rice with something?

Instead of rice, you can eat potatoes, buckwheat or quinoa.

And now – to the cause!

Now you know how to quickly remove a few extra kilograms, it’s time to start training and see result.

You start a fascinating journey. So your body and mind to be prepared for the trials and temptations that you meet him.

For those who put mind, heart and will into something, there is nothing impossible. Just get started and you yourself will be surprised at what have reached!