How can I lose 5 kg in 2 weeks at home without causing harm to my health?

Losing weight and cleansing the body depends on several factors: proper diet, limiting daily calorie intake and physical activity. Only in a complex observing these requirements, it is possible to lose weight without harm to the body. This should be done carefully and progressively, without sudden jumps - then the body will be able to maintain the achieved result and reorganize in a new way. For those who have gained determination and patience, here are recommendations on how to effectively lose weight in two weeks.

General rules for losing weight in a short time

If the question is how to lose weight in 2 weeks by 5 kg at home without diets, then the answer will be disappointing. Without putting some effort, the result, and even more so, such a tangible one, cannot be achieved.

It must be remembered that with severe food restrictions, water begins to leave first, and then muscle mass reserves are depleted. The percentage of fat gone can be as low as 10, that is, out of 5 kilograms lost, only 500 g will be fat. Therefore, even if one or another diet is followed, attention should be paid to a balanced diet, in which it is better to include all the substances necessary for the body - fats, carbohydrates and, of course, proteins.

To avoid dehydration, you will have to get used to drinking 1.5-2.0 liters per day, if you have not done so before. By drinking water, it is also possible to temporarily drown out bouts of hunger. Do not be afraid if one day the arrow on the scale does not move. Probably, water in the body will be delayed due to an increase in the total volume of fluid. But in this way it will be possible to normalize the water balance in the body.

Tips for fast weight loss:

Find time for a walk before breakfast. According to some reports, the morning light of the sun helps to slow down weight gain, and due to the activity before meals, the body receives energy from fat stores.
From the previous paragraph, we can conclude that breakfast must be!
Minimal but regular physical activity. Even a simple set of exercises three times a week will help you lose weight.
Exclude semi-finished products, pastries, wheat flour and sweets.
Divide the entire daily diet into several (about 5-6) small meals (200 g each).
Limit food intake 3-4 hours before bedtime.
Limit your salt intake if you can't avoid it entirely. Excess of this substance retains water in the body, so weight loss slows down.
Start your day with a glass of warm (room temperature) water with lemon juice. But lemon is allowed only if there are no problems in the increased acidity of the gastrointestinal tract. Then during the day drink a glass of water before each meal (15-20 minutes before).
Increase the amount of protein in the daily diet, also include complex carbohydrates (porridge from buckwheat, oatmeal, rice). They are able to saturate the body for a long time and satisfy the feeling of hunger.

By following the rules described, it is easy to achieve impressive results and lose 5 kg in 2 weeks at home.

Let's get rid of the excess - what will help?

Losing weight at a rapid pace harms the body. But what about when you want to fit into your favorite dress? There are several ways that will bring the effect in the complex. It will be possible to lose 7 kg only if three components are observed:

proper low-calorie nutrition;
physical exercise;
medicines and nutritional supplements.

Before loading the body, you need to visit a doctor and take tests. Rapid weight loss has contraindications:

kidney failure;
diseases of the cardiovascular system;
high or low pressure;
avitaminosis;
general malaise.

Rapid weight loss puts a strain on the kidneys and heart, so if a fasting person is feeling unwell, we recommend that you lose weight slowly. There are a number of rules that will help to starve without harm to health:

Portions are reduced, but their number should be at least 6-7 per day. When fasting, the body goes into "emergency mode", and weight loss will stop.

Physical activity is introduced gradually, especially with obesity of 2-3 degrees.

Try to eat a variety of foods, the routine of eating quickly gets boring. Having chosen a diet, stick to a strictly defined menu, any deviation will provoke a stop in weight. Drink at least 2.5 liters of water per day, toxins should be quickly flushed out of the body.

Exclude from the menu sugar, flour, salted, smoked, fatty. Psychologically, express weight loss is a difficult test, so try to get more rest, create a relaxing, relaxing environment in the house.

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Diet for fast weight loss

To lose weight by 5 or 7 kg in 2 weeks, you should completely eliminate some foods from the diet and focus on those that will help drive off excess fat. It is necessary to strictly ensure that only the following foods are included in the diet:

dietary meats (rabbit, chicken, turkey, veal, beef);
cereals - brown rice, buckwheat, oatmeal, barley;
fish - pollock, cod, hake;
high-fiber vegetables (cucumbers, cabbage, tomatoes, all melons);
legumes;
fruits with a low glycemic index (except bananas, grapes);
berries (can be frozen);
low-fat kefir, fermented baked milk, yogurt (without sweeteners and sugar);
cottage cheese not more than 5% fat;
low-fat hard cheese;
eggs;
you can also add bran and fiber to the diet, and it is better to limit salt and vegetable oil.

From the listed products it is easy to make a diet for two weeks. Here you can cook a variety of options for breakfast, lunch and dinner at the expense of one imagination. Even without adhering to a specific diet, you can eat varied every day, the main thing is to count the calorie content of cooked dishes and not exceed 900–1200 kcal (for each individual).

To achieve this goal, it is necessary to exclude the following products:

all fast food (no matter how useful and dietary it may be called in advertising), semi-finished products;
sausage and sausages;
all kinds of snacks, nuggets;
sugar and all sweets;
baking and baking from any flour;
mayonnaise, ketchup, shop sauces;
alcohol;
carbonated drinks, juices (nectars, freshly squeezed);
shop curds, yoghurts.

How to lose weight by 5 kg in 2 weeks without harm to health at home?

To get the maximum benefit for the body and a minimum of calories, cook allowed foods by steaming, grilling or boiling. Vegetables are best eaten raw.

Diet on cereals

We are all familiar with unloading diets on rice, buckwheat or oatmeal. But it is extremely difficult to continue for more than 3-4 days on such a monotonous diet. That is why a cereal diet was developed, during which you can eat any cereal, except for semolina. They are prepared on water with a minimum addition of salt (or better to exclude it altogether), without sugar, spices and oil.

If you cannot stand 2 weeks on cereals alone, you can add the following foods to your daily diet: 3 small citrus fruits or the same number of unsweetened apples, a glass of fat-free kefir or yogurt without additives, no more than 4 cups of black or green tea, a little honey. Make sure that the calorie content of the daily diet does not exceed 1200-1400 kcal. So you can lose 4-6 kg in 2 weeks.

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Indicative menu for the day:

breakfast: a mug of herbal tea with a spoonful of honey, an apple;
snack: a small portion of oatmeal with orange;
lunch: a portion of buckwheat porridge;
afternoon snack: a glass of yogurt;
dinner: oatmeal with apple slices.

How many pounds can you lose weight in 2 weeks?

In order not to harm your body, doctors do not recommend losing weight more than 500-1000 g per week. Such a smooth weight loss guarantees the loss of fat mass and a long-term effect due to the transition to a complete healthy diet.

If you plan to severely restrict food as part of any diet, then the result can reach 5 kg for the first week and 2-3 kg for the next. But such a restriction can harm the body. In addition, returning to the previous diet will return the kilograms lost with difficulty with a makeweight. So you can lose weight in a couple of weeks by 1 kg, but no one can guarantee a long-term result.

Diets for fast weight loss

When resorting to a particular diet, it is worth remembering that it will be difficult to lose weight by 5 kg in two weeks without harm to health. Adhering to the principles of proper nutrition, you can lose 1-3 kg in this period, but all diets for rapid weight loss, as a rule, are not so balanced. The effect is achieved due to the low calorie content of such food systems, usually below 1000 calories per day.

Buckwheat diet for 2 weeks

From the name it is clear that the basis for this diet is buckwheat. For two weeks you should eat according to a specific menu:

Breakfasts: Monday - buckwheat and black tea, Tuesday - buckwheat porridge and green tea, Saturday - coffee and porridge with butter, Sunday - buckwheat, fresh vegetable salad, tea.
Lunches: Monday - vegetable soup, Tuesday - buckwheat soup with skim milk, Saturday - chicken broth, Sunday - vegetable okroshka with chicken.
Snacks: Monday - one fruit, Tuesday - kefir or fruits, Saturday - dried apricots, raisins, dates, Sunday - yogurt (no additives) or kefir.
Dinners: Monday - porridge with mushrooms and vegetables, Tuesday - porridge, egg, green salad, Saturday - buckwheat with cauliflower, Sunday - porridge, hard-boiled egg.

On Wednesdays, Thursdays and Fridays, only buckwheat is allowed. If it is very difficult, it is allowed to add a little dried fruit or honey.

Chemical diet for 2 weeks

The chemical diet is based not only on reducing the caloric content of the diet, but also on information about the chemical reactions that occur in the body when certain foods are consumed. So, breakfast on such a diet consists of 1-2 hard-boiled eggs and half an orange (pomelo or grapefruit). And for lunch, you need to alternate chicken, lean beef or pork, adding greens, a tomato, half an orange or grapefruit, an egg. Dinner allows fruit (any one except bananas), low-fat cottage cheese or cheese, fish and vegetable salads.

Egg diet for 2 weeks

In the egg diet, the emphasis is on the use of soft-boiled eggs, lean white meat, fruits with a minimum sugar content, vegetables, low-fat cottage cheese. Naturally, it is worth excluding pastries, sugar, fatty and fried foods, as well as snacks, fast food, and sausages.

salt-free diet

The principle of action of all salt-free diets is the rejection of salt and all salty foods, and the subsequent loss of excess fluid. An approximate diet in any case will consist of the above permitted products. You can simply exclude this product, or you can choose one of the many nutritional options for two weeks or even a month.

The fastest diet to lose weight by 5 kg in 7 days

Among the fastest diets for losing weight by 5 kg in one week, kefir, buckwheat-kefir, vegetable or green tea diets can be distinguished. All of them provide for the rejection of prohibited foods, sugar and salt.

low carb diet

From the diet will have to exclude fats and carbohydrates. The list of forbidden foods is endless, so it's easier to say what you can eat on a low-carb diet.

The basis of the diet will be animal protein sources - any lean meat. You can take veal, poultry, as well as low-fat varieties of fish. In addition to meat, you can eat all vegetables, except potatoes, raw or steamed. Dishes can not be salted, peppered, flavored with oil and sauces. You can drink water in unlimited quantities and green tea.

The diet is quite tough, and after 2-4 days the body begins to “demand” something sweet. You can add a spoonful of honey to tea, but no more. If you hold on to this diet for 2 weeks, you can lose up to 7-8 kg.

Don't forget about physical activity. Aerobic activities are perfect: cycling, running, fitness, swimming, jumping rope. If you don’t have the strength to exercise with such a diet, try body wraps and massages combined with walks or simple exercises at home. So that after the diet the weight does not return, add carbohydrates to the menu gradually. Start with juices, fruits and berries.

Exercises for weight loss

Physical activity is necessary during the period of weight loss, as it will help speed up the metabolism. It is better to choose light exercises, with light weights. For those who have never exercised at all before, long walks at an average pace or climbing stairs, instead of the elevator, are suitable.

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It is recommended to include the following exercises:

plank - starting from 1 minute;
lunges - 10 on each leg;
squats - 20 times;
press exercises - 20 times;
jump rope - from 1 minute.

Do not start long workouts in the gym or at home during the period of restrictions. The risks of breaking loose in case of overwork will become higher and all results will be lost.

Contraindications for losing weight by 5 kg in 2 weeks

In order not to harm your health, it is recommended to take into account contraindications for rapid weight loss:

pregnancy and lactation;
lack of body weight, anorexia;
anemia (low iron), beriberi, low hemoglobin;
old age (in some cases);
diseases of the heart, genitourinary system, gastrointestinal tract, liver or cholelithiasis;
diseases of the internal organs in a chronic form.

Also, measures should be taken in advance to minimize the occurrence of side effects. You may have to reduce physical activity due to lack of energy, headaches or dizziness. Products with collagen, all kinds of massages, masks to strengthen the skin, exercises will help to avoid sagging skin. You can cope with indigestion (diarrhea, constipation, flatulence) by adjusting the diet.

Important! Informational article! Before use, you should consult with a specialist.

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