How to Lose 5kg In One Week

Only drink water. Water is a dieter’s best friend, and sweet, sugary and caffeinated drinks are the enemy. Sweet and simple “energy” or “sports” drinks can contain up to 400 calories. That’s a third of total calories for the day . Stay away from all other drinks except water.

• Unsweetened green tea is sometimes acceptable. If you are sick and bored with the white water you drink every day, it’s okay to drink tea from time to time. Green tea is high in antioxidants and has no calories, so you can drink it.
• If at a meal you feel hungry, drink a large glass of water right before eating. This is to trick your stomach into thinking you’re fuller than you really are, making you less hungry.

Eliminate simple carbohydrates from your diet. Simple carbohydrates, also known as refined carbohydrates, are usually not nutritious and are absorbed very quickly by the body. ^[5] Stay away from simple and refined carbohydrates when dieting as follows:

• Cookies, candies, cakes and other sweet baked goods
• Honey, molasses and syrup
• White bread, white rice and regular noodles
• A variety of packaged cereals

Replace simple carbohydrates with complex carbohydrates. Unlike simple carbohydrates, complex carbohydrates contain more fiber and other nutrients that are digested and released into the bloodstream much more slowly by the body. ^[6] Some examples of complex carbohydrates include:

• Whole grain bread, whole wheat noodles, brown rice
• Beans and legumes such as lentils, carrots and sweet potatoes
• Vegetables and fruits like asparagus and apricots

Eat lean protein. Choose beef that is 98% lean and only 2% fat. Choose skinless chicken breasts. Soy products such as Japanese soybeans or tofu are also high in protein, as are many types of fish, including salmon.

Determined to avoid fast food. In addition to being fried in trans fats, fast foods like sandwiches, chips, milkshakes (or burritos, cheese pasta and sandwiches) all contain huge amounts of salt and sugar. They are empty carbohydrates, with no real nutrients. If you’re serious about losing that much weight and getting your weight back in the right direction, you’ll have to stay away from fast food.

Eat like an emperor in the morning, eat like a prince at noon, and eat like a beggar at night. Have you ever heard this sentence? There’s a piece of truth in that. Eating early is to kickstart your metabolism and give you enough energy to keep you feeling strong until noon, then taper off, and dinner is the lightest meal of the day. Here are a few examples of menus you cook for yourself for the day, and a snack between meals:

• Breakfast: Fried egg whites, spinach and chicken breast, add a banana and some fresh blueberries
• Lunch: quinoa with grilled salmon and a small salad
• Snack: a handful of pistachios
• Dinner: stir-fry with bok choy, carrots, mushrooms and pepper
• Some foods that help you lose weight or are low in calories are:
  • peanut butter
  • rice cake
  • berries
  • green vegetables
  • green tea
  • water
  • Greek yogurt
  • unsalted nuts
  • almond milk

Keep a calorie diary of all your food intake. Regular journaling will help you know when you’ve crossed the line. It also tells you what kind of food and when it works, whether it tastes good or not. It also records the struggles that you will find it very interesting to look back on after the hard work!

• Accurate calculation of calories and food volume. At first you will find it difficult to calculate everything, but after a while it will be as easy as second nature. Be careful when estimating the number of calories in specific dishes and meals. Be precise! It is not worth lying to yourself because the only person who suffers is you !

When you make a mistake (and so does everyone), don’t exaggerate. Sometimes it’s okay to miss a meal that you shouldn’t eat. Everyone has times like that. But if you slip, don’t fall. Don’t be overly judgmental and go astray, never. That only makes your goals harder and more frustrating.

Walk everywhere. Need to buy food? Take a walk to the store. Need to go up to the fifteenth floor of the building? Take the stairs, not the elevator. Need to go to the soccer field? Let’s walk there. Treat every walking opportunity as an opportunity to burn calories and stay in shape.

• Buy a pedometer. This device tracks your steps for the day, and you can hide it on the side so no one can see. A good device can convert steps into calories burned. Well worth your purchase!

Get in the habit of warming up and stretching before you start exercising. Turn on 80s inspirational dance music and get ready. Warming up and stretching will help you complete the exercise. Plus, who can exercise if injured? Some examples of starters include:

• 20 push-ups, 20 sit-ups (sit-ups), 20 consecutive burpees (Burpees are jumping into the air, when falling do push-ups, then repeat).
• Run fast in place for 1 minute, then change to slow in place for 1 minute.
• Touch your toes, arms outstretched at the same time, relax your limbs and tendons, don’t forget your upper body and neck.

Try high-intensity interval training. This is a method of training with high intensity for only a short time, then mainly with moderate or light intensity. In many studies, scientists have found that people who do high-intensity interval training end up shorter and burn more calories than people who do moderate-intensity interval training throughout the duration. training. ^[7]

• An example of high-intensity interval training is: While running on a track, run at full speed for one lap, then run at a slow pace for the rest of the laps. 4 laps is equivalent to 1.6 km. Fall in love and feel the energy burn.

Play a sport. The best part about sports is the competitiveness. Competition makes us stronger. You may think that you are not good at any sport , or that you are not comfortable playing sports . However, keep in mind that those who try and respect themselves are the ones who are respected by others. If you think playing soccer, basketball or swimming will be fun and not boring, then go for it. Let the competitive spirit burn calories for you.

Take advantage of the exercise machine. If you don’t have an exercise machine at home, consider going to the gym so you can use it. Try out the following machines and see which works best for you:

• Treadmill treadmill. Running on a treadmill may be more boring than running free, but it’s better than nothing. Find the right speed to help you sweat.
• Elliptical synthesizer. You can use different endurance on most elliptical machines, making this strength-building exercise effective.
• Cycling in place. If you’re taking a cycling class, get ready for the excitement. Cycling classes are a great way to lose weight.

Combine exercises. Combination workouts include strength, endurance, and aerobic exercises, work many parts of the body, and generally keep you from getting bored (this is a huge reason people stop exercising). ). Combination training regimens like Crossfit may not be the most ideal for quick calorie burn (these workouts are better at replacing fat with muscle), but are well worth a try. . Who knows, you might find new inspiration!

Dancing all night. To really improve your aerobic capacity, try dancing. No, it doesn’t have to be in your home, although it’s always encouraged. How about a dance class in your neighborhood?

• You can try basic dance classes with jazz, pop or hip-hop if you’re used to and comfortable with the choreography and music.
• You can also try dances like zumba, a mix of Latin dance and international music into a great workout. As well as regular dance classes, zumba also has instructors.