All experienced weight loss experts constantly say that losing weight is a slow process. But there are situations when in just a few days you need to fit into your favorite dress or go on vacation, then the question arises of how to lose weight in 5 days. Dramatic weight loss cannot be achieved during this period, but you can remove a couple of really extra pounds. You will have to try to follow all the known rules and recommendations so that the result does not take long to arrive.
Ways to lose weight in 5 days
Losing weight in 5 days is possible even with minimal effort. It all depends on how many kilograms a person wants to lose as a result. There are two options for losing weight:
- a complete diet, tailored to the norms of proper nutrition (PN), physical activity, positive attitude;
- strict diets and mono-diets, strict dietary restrictions, sports.
In the first case, weight loss will be insignificant, but stable and long-term. Depending on the initial data, you can lose 1-5 kg of excess weight. In the second case, it is quite possible to lose 5 kg in 5 days, but without further compliance with the rules and the introduction of restrictions, the lost kilograms will soon return.
Secrets of fast weight loss
To quickly lose extra pounds without harming your body, you must comply with the following conditions:
- Stick to liquid nutrition. During the day, you should focus on cucumber, spinach or celery smoothies. Breakfast and dinner should be enriched with proteins. To do this, eat either white meat, or one egg, or fish.
- At least 12 hours should pass between the last meal and morning breakfast. It is during this period of time that active fat burning occurs, which brings the long-awaited effect.
You need to get enough sleep. Adequate sleep helps produce the hormone melatonin, which is responsible for maintaining circadian rhythms and helping to lose extra pounds.
- It is advisable to engage in increased physical activity these days. This will promote rapid fat burning.
- The diet during these 5 days should contain a sufficient amount of fiber. To do this, you should eat mainly plant foods. In winter, plant products can be supplemented with fiber in dry form. It is mixed into salads and cottage cheese.
- It’s good if the chosen diet has one fasting day on mineral water or non-healing milk. This will keep your figure in shape and help you avoid regaining the pounds you've already lost.
General principles of rapid weight loss
If someone is tormenting himself with the question of how to lose weight at home quickly and easily without dieting in 5 days, then he should turn to the first option for losing weight with proper nutrition.
In any case, to lose weight quickly, you should adhere to the following general recommendations:
- drinking regimen (40-45 ml of clean water per 1 kg of body weight);
- 5-6 meals a day, small portions;
- physical activity (preferably more than 30-40 minutes);
- dinner 4 hours before bedtime;
- sometimes a 12-hour break is introduced between dinner and breakfast;
- reducing daily caloric intake;
- refusal of fast carbohydrates in favor of protein foods;
- good sleep;
- add fiber to your daily diet;
- refusal of “harmful” products.
Following these principles will help you lose weight without any special dietary restrictions. The main thing is not to overeat and exclude fast food, smoked meats, sausages, sweets and products made from white flour from the menu.
For extreme sports enthusiasts
If minus 5 kg in 5 days is the main thing that interests you, you can try the most extreme methods. The main thing is to understand that they have a rather harsh effect on the body and can cause health problems, weakness, and deterioration in well-being.
Starvation
Dry fasting is a simple and effective procedure. You will not be able to eat or drink anything; from the fourth day you can add water. In this mode, the body begins to actively consume fat reserves, breaking them down into nutrients and water. Don’t be afraid – you won’t have to suffer too much because of thirst, since there won’t be any. True, migraines and weakness are guaranteed to you, especially if you are fasting for the first time.
Be sure to read: Effective mono-diet for weight loss for 3 days minus 5 kg
Water fasting is also effective; like dry fasting, it is recommended to combine it with enemas. In 5 days you can easily lose 5 kg, especially if you are overweight. The main thing then is to get out of fasting correctly, without resorting to harm.
If you have severe weakness and headaches, you can drink a glass of water with honey and lemon juice. Before you start fasting, it is advisable to make sure that you can do it.
Juice Cleanse
For 5 days, drink a mixture of apple and carrot juice in a 1:1 ratio 6 times. You can’t eat anything, you need to additionally drink 2 liters of regular water. There is no point in overworking yourself during this type of cleaning, so you can postpone physical activity until later. Possible loose stools. For gastrointestinal pathologies, such a diet is not recommended.
Kefir
The mono version of the fast is quite meager, but still more nutritious than dry and water fasting. Kefir is good because it removes toxins and waste. Many people also like the simplicity of the diet - there is no need to buy complex products and cook them in small portions all the time. All you need is 1.5 liters of low-fat kefir and 2 liters of water per day. Divide kefir into 5-6 doses. If you are very hungry, you can introduce apples.
Other options
To quickly and surely lose weight, you can drink milk (like kefir), green tea, and eat dark chocolate. With a diet of 600 calories per day, you will definitely lose weight.
Review of express diets for quick weight loss
When choosing the second option, when weight loss is based on following a diet, you need to choose the most suitable option for yourself.
If you urgently need to lose 5 kg in a week or less, then mono-diets will be the most effective. This is a method of losing weight in which the entire diet for the period of weight loss is based on one product. For example, the popular cucumber diet will help improve metabolic processes in the body.
There are also apple, cottage cheese, and buckwheat diets. From the name it follows that this product and dishes made from it will become mainstays on the menu in the coming days. But in addition to this, a small amount of protein products will be allowed in order to avoid loss of muscle mass.
There is also the option of healing fasting, and in addition to the methods described, you can use other popular diets.
Diet "Ladder"
This nutrition system consists of 5 phases, distributed by day: cleansing, restoring, energy, building, burning.
Day 1. You are allowed to eat a kilogram of apples, drink 2 liters of water and take activated charcoal (up to 8 tablets every 2 hours) to cleanse the body.
Day 2. Restoring the intestinal microflora. Allowed are 1 liter of low-fat kefir, 0.5 kg of low-fat (up to 5%) cottage cheese and 2 liters of drinking water.
Day 3. 0.3 kg of raisins and about 50 g of honey are allowed. You should drink a decoction (compote) of dried fruits (2 liters in total).
Day 4. This stage consists of 0.6 kg of chicken fillet (boiled), greens and 2 liters of drinking water.
Day 5. 1 kg of raw fruits and vegetables is allowed, 1 tbsp of salad dressing is allowed. olive oil, 200 g of oatmeal in water and 2 liters of clean water.
Geisha diet
This diet includes very strict dietary restrictions. Only three products are allowed daily:
- boiled rice - 2 tbsp.;
- green milk tea (half with milk) - 3 tbsp.;
- warmed milk - 1 tbsp.
During the week, it is forbidden to consume spices, salt and sugar.
Diet "5 days"
This nutrition system includes five complete mono-diets. That is, one main product is selected daily, and several additional ones are selected for it.
Day 1. The night before, pour boiling water over the required amount of buckwheat and leave until the morning. The next day, eat about 700 g of the resulting porridge over several meals; you can dilute the menu with green tea and a liter of low-fat milk.
Day 2. The basis of the diet is low-fat cottage cheese (up to 0.5 kg) and, if desired, baked green apples.
Day 3. Rice day includes 700 g of boiled brown cereal and 1.5 liters of tomato juice (without salt and sugar).
Day 4. Fish day, including pollock or other low-fat fish, diversify with steamed green vegetables.
Day 5. Repeat day 1.
While losing weight, be sure to exclude spices, salt and sugar, and also drink at least 1.5 liters of clean drinking water without gas per day.
Effective diet for 5 days
There are a huge number of mono-diets based on a specific food product. Some of them may be contraindicated for people due to individual intolerance or allergic reaction. Do not forget about preparing and consolidating the result, and also pay special attention to physical activity and walks in the fresh air.
Ladder
Perhaps the most common diet, consisting of 5 steps. The diet of these five days of weight loss is low-calorie, but varied. Each stage has its own name and purpose:
1. Cleansing. This day is preparatory, it is aimed at cleansing the intestines of waste, toxins and other harmful substances. At the first stage, to lose weight, you need to consume:
- 2 liters of water;
- 1 kg apples;
- 6-8 tablets of activated carbon.
Tablets should be taken according to the following schedule: 1 tablet every 2 hours. You need to eat at the moment when the feeling of hunger is no longer drowned out by water. One meal – 1 apple with peel. Pectin and a large amount of fiber contained in apples reduce appetite and speed up metabolic processes. Activated carbon binds all harmful substances and removes them with the help of water.
2. Restorative. At this stage, healthy intestinal microflora is restored through fermented milk products after the previous stage of cleansing. This stage is also healing. A low percentage of fat in fermented milk will promote weight loss due to its fat. Menu for this day to make it easier to lose weight:
- 2 liters of water;
- 1 liter of low-fat kefir;
- 500 g of cottage cheese (not higher than 5%).
3. Energy. Replenishment of glycemic reserves that were wasted in the two previous stages. Sugar dulls the feeling of hunger and improves mood. On this day you need to consume:
- 2 liters of dried fruit decoction;
- 300 g raisins;
- 2 tbsp. l. honey
4. Construction. At this stage, muscles are “built” with the help of protein foods. Animal protein will nourish the muscles, and greens will replenish the supply of vitamins and microelements. Diet for this day:
- 2 liters of water;
- greens (unlimited quantities);
- 600 g boiled chicken fillet.
5. Burning. At this stage, a high-carbohydrate diet with a high fiber content is assumed. Due to the negative energy balance, fat will be burned faster at this stage. Menu of the day:
- unlimited water
- 200 g oatmeal in water;
- 1 kg of fresh vegetables and fruits;
- 1 tbsp. l. olive oil as a salad dressing.
If after going through all the stages you are not satisfied with the result, then the diet can be repeated exactly 5 days later. Cycles can be repeated until your figure is completely satisfactory. To achieve the highest quality results, it is recommended to increase physical activity, provide your body with oxygen, and spend more time in the fresh air. How to lose weight in 5 days in another way? There are many other mono-diets.
- Normal blood cholesterol levels in women
- Blisters on the soles of the feet
- Prevention of toenail fungus
On kefir
A strict version of the mono-diet involves consuming only kefir and water for five days. This fermented milk product comes in different fat contents. You can experiment with this indicator, but it is important to adhere to the minimum calorie content - 1200 kcal per day. Don't go hungry on your diet. Gentle options involve adding fresh vegetables, protein foods, a small amount of dried fruits, and honey. During the diet, thanks to fermented milk products, the microflora is restored.
On buckwheat
During the diet, you are allowed to eat an unlimited amount of buckwheat porridge, steamed overnight. You can drink clean water, green tea, a little coffee, and, alternatively, low-fat kefir. This diet dulls the feeling of hunger well, a person will remain full but at the same time will lose weight. It is advisable to divide buckwheat porridge into 5-6 meals: breakfast, snack, lunch, afternoon snack, dinner, late dinner.
Egg
The egg diet refers to the protein system. For five days in a row, you are allowed to eat lean meats, chicken, eggs, dairy and fermented milk products with a small percentage of fat content. In some cases, it is allowed to add fresh vegetables and fruits to the diet. You can drink water, green and herbal teas, other drinks are excluded. This type of diet dries out the body well. After five days of drying, the question of how to remove belly fat in 5 days will no longer arise.
Lemon
Lemons should not be consumed in their pure form during a diet; this can cause serious stomach problems, as they contain a large amount of fruit acid. To lose weight, for the first 2 days you need to completely give up food, drink only water with lemon and honey. For the next 3 days, you should stick to a low-calorie diet; lemon or juice should be added to every dish. This diet is contraindicated for people with gastrointestinal diseases.
Chicken
This food repeats the egg or protein diet. For 5 days you can eat chicken fillet, broths, eggs, low-fat fish, and dairy products to lose weight. All dishes should be boiled, steamed, baked, fried, but only in a dry frying pan, without adding vegetable or butter. There is no limit on the amount, but you don’t need to overeat if you want to lose weight.
Cabbage
This diet is not a monosystem for weight loss. Nutrition involves eating a variety of cabbage, including kelp, as well as fresh vegetables, fruits, lean meats, seafood, eggs, olive oil, and dairy products. It is recommended to reduce salt intake to a minimum. You should drink at least 2 liters of water per day. This diet is not recommended for people who find fresh cabbage bloating.
Physical activity at home
In order for the results to not be long in coming, and for your weight loss to go faster, you will have to include exercise in your daily routine. You don't have to go to the gym, you can train at home.
If it’s difficult to find time during the day, a good alternative to a full workout would be to exercise and walk to work. In any case, to lose weight, you need to increase your activity compared to what you were before you started losing weight.
Exercises to do at home:
- squats;
- bar;
- side bar;
- steps with your hands (from a standing position, lower your hands to the floor and so walk until you take the starting position for the “plank” exercise);
- lunges with legs forward and backward;
- twisting from a supine position;
- lifting the body;
- bending forward, to the side;
- jump rope (more suitable for the street or the hall);
- hoop;
- exercises with dumbbells.
If possible, during this period you can visit the pool a couple of times. Even simple stretching exercises will be effective when combined with proper nutrition. If your body has not been familiar with active training before, you should not immediately take up an hour-long session with heavy dumbbells.
Useful tips
The following recommendations may help you lose weight quickly:
- Rely on liquid food - it fills you up quickly, provides a minimum of calories, and normalizes digestion. Make smoothies from cucumbers, celery, spinach. It is advisable to supplement the smoothie with non-fatty protein foods - you will not be too hungry and will be effective.
- Follow your diet - there should be a break of about 12 hours between dinner and breakfast. In between - lunch, dinner, dinner, and also with strict adherence to meal times. The body gets used to the regime, works as efficiently as possible, and you lose weight.
- Get enough sleep – Lack of sleep and excess weight are closely linked, as people who don't get enough sleep have slower metabolisms. On detox days, give yourself quality rest. During sleep, the body will produce melatonin, which is responsible for regulating circadian rhythms. The result is that you will return to normal and lose weight faster. As with nutrition, regimen is also very important here.
- Exercise – it is not necessary to play sports professionally; adequate regular physical activity will be more than enough. Of course, during the five-day course, jumping and doing abdominal exercises will not give you significant results, but in general, such activity will be extremely useful in life.
- Load up on fiber – it is responsible for healthy digestion and helps process food. You should not drink laxative teas or pills; the intestines should be cleansed naturally. Adequate fiber content in the diet is the key to ensuring that you will always be in good shape. If you don’t want to eat salad all the time or can’t, use fiber powder.
- Eliminate stress - nerves do not help everyone lose weight, and for those who do, it comes at the cost of their health. Support your body - don’t worry about trifles, take a sedative in courses.
Be sure to read: What can and should you drink to lose weight?
Treatments for weight loss
If you urgently need to lose weight by 5 kg or more, and the period is limited, you can resort to additional cosmetic procedures.
- Beauty salons now offer a wide selection of different weight loss procedures. From them, you can choose any one that gives the best results according to customer reviews, or the one that is more suitable for the price. An example of such services could be ozone therapy, hydrovacuum massage, cavitation or lipolysis using various devices.
- Anti-cellulite massage, various types of massages for weight loss.
- To urgently lose 5 kilograms or more at home, it is recommended to go to the bathhouse or sauna once a week. This will only intensify the fat burning process.
- Also during this time, you can give yourself any anti-cellulite wrap three times (every other day) - mustard, honey or algae.
Basically, such procedures are aimed at removing excess fluid from the body. It is unlikely that you will be able to reduce the fat layer, but you can remove a couple of centimeters by removing swelling from the waist and hips.
How to finish losing weight correctly?
After express diets, the main thing is not to gain back the kilograms lost with such difficulty. If you return to old habits again, the weight will return in 2-3 days and take with you a couple more kilograms. To avoid this you need to adhere to the following rules:
- continue to adhere to the drinking regime and fractional meals;
- increase calorie content gradually, adding 100-200 kcal every week;
- exclude all fast food and sweets in the first two to three weeks;
- leave physical activity.
This extremely fast way to lose weight can be a good impetus for further weight loss. One week or 5 days is not enough for a habit to take root, but if you continue to practice proper nutrition and follow the described rules, your weight will imperceptibly decrease further.
How harmless is it to lose 5 kg in 5 days?
Just 5 days is a fairly short period of time during which it will not cause significant harm to the body, but if there are contraindications, it is worth abandoning strict dietary restrictions. Contraindications include:
- gastritis, ulcers and other gastrointestinal diseases;
- age under 18 years;
- pregnancy, lactation;
- liver and kidney diseases;
- diabetes.
Therefore, it is very important to assess your health before you start losing weight.
IMPORTANT! Informational article! Before use, you should consult a specialist.
