How to lose 5 kg in a week: the diet to lose weight in a short time.





Do you want to lose 5 kg in a week without too many sacrifices? Try following a series of tips from nutrition and fitness experts to lose weight without going hungry!


Thinking of losing 5 kg in a week following a diet means fasting or risking dangerous diets that can make us sick. The ideal is to follow a program with some tips to follow for at least 7 days in order to burn excess fat without jeopardizing your health. It will be enough to be constant and make some small sacrifices but without making too many sacrifices. Let's see how!


How to lose 5 kg in a week: practical tips to try for seven days





Here is a series of tips that will help you lose weight in a week, just follow them consistently every day to get the desired results: you will feel lighter and you will want to continue.




Drink water and avoid alcohol and energy drinks


The first thing to do to lose 5 kg in a week is to drink lots of water, avoiding beer, alcohol in general but also smoothies and energy drinks, not to mention the so-called light drinks: they all contain about 100 calories but do not satisfy our appetite. Therefore, it is better to drink only water which will also help you lose excess fluids and speed up your metabolism.


Food yes and food no


Foods not: during this week, eliminate wheat-based foods such as bread and white rice, pasta and pizza, foods that can promote gas formation by creating abdominal bloating. Furthermore, these simple carbohydrates are quickly assimilated by the body so as to stimulate the sense of hunger that will lead us to eat more. Also avoid sweets at the end of a meal or during the day, a small sacrifice that will allow you not to ingest excess calories.


Food yes: therefore prefer products based on wholemeal flours and eat two or three portions of vegetables every day without exceeding with salt and oil: to season you prefer vinegar and spices. Complex carbohydrates and vegetables give a greater sense of satiety thus making us eat less and moreover, the water contained in the vegetables helps us against water retention. For lunch or dinner, prefer a portion of fresh salmon that will help your muscle tone: prepare it stewed, baked and matched with a nice plate of salad, or cook it in a pan with cherry tomatoes and olives.


Choose the right workout and do 30 minutes of cardio a day.


A healthy and targeted training must never be missing, especially this week.



Fat burning cardio activity: to burn fat, choose a cardio routine to do every day for at least 30 minutes: a morning jog, or a spinning or kickboxing course, but you can also choose between a mat and an exercise bike. The important thing is to be constant and work at least half an hour a day to burn about 300 calories in addition to firming the whole body. Before your morning workout, treat yourself to a cup of coffee that will give you more energy to face the activity.



Push-ups to sculpt the muscles: in your workout also include exercises to sculpt the muscles: the ideal are push-ups, do at least 3 sets of 10 every day. Let's talk about lunges: standing, hands on your hips keeping your torso and back straight, step forward with your right leg and flex your left knee so that it almost touches the ground. Then lift your heel off the ground and give yourself the momentum to return to the starting position. To do the forward steps, take the lunge step but, instead of returning to the starting position, move forward alternating the two legs.


Squats to increase muscle mass: to train the lower part: abs, legs and glutes and to increase muscle mass perform 3 sets of 10 squats. Better to perform the exercise in front of the mirror keeping your back straight: spread your legs so that your feet are in line with your shoulders and bend your knees, then go back up. Rest for a minute between sets.




Do little everyday tricks


Then there are other tips to follow, some little tricks that will help you lose weight.



Get an extra half hour of sleep every night: to lose weight, it is also important to rest well: allow yourself an extra half hour of sleep every night, maybe going to bed a little earlier, not only will it make you feel better but will prevent you from falling in sugar which makes you wake up hungry in the morning and moreover, a sleep of at least 7 hours will be good for your metabolism, also improving muscle tone.