How to lose 5 kg in 2 weeks at home

Losing weight by 5 kg in 2 weeks is quite possible if you follow the rules developed by nutritionists and do not neglect exercise. Sometimes, as practice shows, you can achieve more impressive results without serious restrictions.

At the same time, any physical activity will be useful - jumping rope, morning jogging, swimming. All this, combined with a diet, will help you lose weight faster. In some cases, simply making small adjustments to your diet is enough. It is important to maintain a work-rest schedule, since regular lack of sleep is one of the reasons why the body accumulates fat.

How much weight can you lose in 2 weeks?

Without harm to your health, you can easily lose 5 kg over a specified period of time, and we are not even talking about strict restrictions on daily meals. You can and should eat for your own pleasure, but it’s important to supplement main meals and snacks with preliminary drinking of water, cardio exercises, and strength training. For example, proteins and complex carbohydrates should be supplied to the body daily in sufficient quantities, fats should be limited, and simple carbohydrates should be completely avoided in order to lose weight quickly.

Side effects

Rapid loss of extra pounds can affect your performance and well-being. Thus, those losing weight often experience weakness during the course, fatigue, dizziness and headaches.

A sudden transition to a new food system can cause disturbances in digestive processes, constipation and diarrhea, and flatulence. In such cases, it is recommended to monitor the dynamics of deterioration in well-being and adjust the diet.

Rapid weight loss can also cause sagging skin and the appearance of stretch marks. To prevent them, it is recommended to eat enough foods rich in collagen, do exercises to strengthen muscles, and also use specialized cosmetic masks, creams and scrubs to increase the elasticity and firmness of the skin.

How to lose 5 kg in 2 weeks

If your own figure upsets you with its numerous problem areas, do not despair, you need to lose weight. Before losing 5 kg in 2 weeks, it is advisable to consult a nutritionist, attend a consultation with a gastroenterologist and a local physician. If chronic stomach diseases and other medical contraindications to productive weight loss are completely absent, the recommendations in favor of a beautiful figure are as follows:

1. It is useful to drink a glass of clean water 20 minutes before each meal to prematurely give the body a feeling of partial saturation, start metabolism and digestion.
2. From complex carbohydrates, it is advisable to choose cereals that are consumed mainly for breakfast. This is buckwheat, oatmeal, rice, rolled oats. The amount of salt and butter should be minimal.
3. Sad coffee and black tea are also a thing of the past, since the diet prohibits such figure-destructive drinks. As an alternative, you can use herbal teas with a diuretic effect, green tea, pure water, unsweetened fruit juices, and kefir.
4. Lazy people will have to increase their physical activity, and novice athletes will already face increased stress. To ensure a toned abs and tone of other muscle groups, special programs have been developed, with the help of which losing weight does not harm your health.
5. The diet is very important: in the first half of the day, complex carbohydrates and proteins may be present in the daily menu, and in the second half - proteins, antioxidants, vitamins from unsweetened fruits.
6. When choosing the most effective method for yourself on how to lose weight in 14 days, it is important to take into account the characteristics of your body, so as not to unknowingly provoke attacks of hidden diseases, for example, the gastrointestinal tract.

Recommendations and tips

Completing strict and low-calorie weight loss courses involves the manifestation of negative consequences and complications. In order to avoid them, it is recommended to adhere to the following recommendations:

• The initial calorie content of the daily menu should not be less than 1000 kilocalories;
• To achieve results in a short time, the initially used calorie content of 1000 kilocalories can be reduced slowly and gradually;
• To easily tolerate the diet, you need to give up fast food and sweets a week before starting it;
• The course of physical activity for the period of weight loss must be drawn up depending on capabilities and energy;
• It is best to plan the menu in advance and write down the foods and dishes consumed in a notepad or application.

Physical exercises to lose weight on a 5 kilogram diet in 2 weeks should include both strength and cardio exercises. This combination will improve the relief and silhouette of the figure, but at the same time quickly burn subcutaneous fat while preserving muscle tissue.

Before starting the course, you must consult a doctor and undergo a comprehensive medical examination for contraindications.

Diet for 2 weeks

If you want to quickly and noticeably lose weight, you will have to forever give up fast food snacks and preservatives, and exclude fatty, salty, and smoked foods from your daily diet. It is also recommended to reduce the amount of salt and spices to a minimum, but drink more water than usual. An effective diet for 2 weeks Minus 5 kg includes a hearty breakfast, a nutritious lunch and a light dinner so as not to overload the systemic digestion. Below are several productive dietary options, when choosing which it is quite possible to achieve a slim figure and a toned muscle corset.

Egg

To lose 5 kg in 2 weeks, eggs can be the main food ingredient. The result is enormous - minus 5-15 kg. The diet provides for three main meals without snacks; in addition to eggs, you are allowed to eat vegetables, lean meats, fish and dairy products. Proteins and yolks give a feeling of fullness, while it is necessary to control water metabolism. An approximate menu of lunches and dinners for every day to quickly lose weight is presented below, and for breakfast you should eat two hard-boiled eggs, half a citrus fruit. So, to lose weight in 2 weeks:

1. Lunch: chicken breast, vegetable salad, citrus fruit, green tea.
2. Dinner: fruit or low-fat dairy products of your choice.

Protein

Proteins are muscle builders, so their presence in the body is simply irreplaceable. A diet based on the consumption of protein foods is the most effective and is actively used by people accustomed to an active lifestyle. The result in 2 weeks will pleasantly surprise and delight, because on the scales you can see up to minus 10 kg. The diet allows the consumption of protein foods, limits the consumption of fats and strictly prohibits the inclusion of carbohydrates in the daily diet. Additionally, you need to do exercises, shaping, gymnastics, and visit the gym at least 3 times a week.

Buckwheat

This strict method of correcting excess weight helps you lose up to 1 kg of excess weight per day. The diet includes only buckwheat porridge and low-fat kefir. It is very difficult to adhere to such a limited diet for 2 weeks, so there is a lighter version of the buckwheat diet, designed for a period of two weeks. Every morning, to lose weight, you need to eat buckwheat porridge and drink green tea. For lunch, eat chicken or vegetable broth, and for dinner - unsweetened fruits, eggs or low-fat dairy products, for example, 1% kefir.

Curd

This diet allows you to lose 5 kg in two weeks without any special restrictions in your daily diet. The basis of the diet is low-fat dairy products. For example, one day a week it is recommended to eat 300 g of cottage cheese and drink 1.5 liters of low-fat kefir. On other days, you can dilute the cottage cheese diet with vegetables and apples. There are several options for this method of correcting excess weight; you can choose the most suitable one according to your taste preferences.

Drinking

Liquid food is also considered an effective way to lose weight quickly. By choosing a drinking diet, you can not only become slimmer, but also cleanse your intestines, speed up your metabolism, and improve systemic digestion. The diet should contain clean water in a volume of 2-2.5 liters, other liquids - according to the daily routine. For example, for breakfast it could be green tea, for lunch a glass of vegetable or chicken broth, for dinner - milk or low-fat kefir. The diet is considered strict, but you can lose weight by more kilograms in a relatively short time.

Kefir

If you need to lose weight in 2 weeks, kefir is a healthy dietary product that, in the absence of chronic diseases of the gastrointestinal tract, contributes to the productive correction of a problematic figure. During this period, you can become 7-10 kg lighter. There are many options, but the most affordable is considered to be a combination of low-fat products with vegetables and sources of protein foods.

The essence of a two-week diet

So, you have set yourself a goal: to get rid of five extra pounds in 14 days. And, as we have already said, it is possible to do this. The main thing is to adhere to the following recommendations, and be prepared to exercise consciousness and self-control.

Calorie counting

Yes, unfortunately, it is impossible to do without restrictions. Therefore, from the very first day of the diet you will have to adhere to the norm of 1000-1200 kcal. If you manage to follow this corridor easily, then experts allow you to gradually reduce it by 100-200 kilocalories.

Choose the “right” products

If you don’t want to go beyond the established corridor, you will also have to choose your food wisely. And below we bring to your attention a list of products from which you will make up your diet for the next couple of weeks.

• Lots of fresh vegetables and herbs . Remember that fiber perfectly improves digestion and is the first assistant during any diet. Priority here should be given to: cucumbers, white and other types of cabbage, celery, tomatoes, bell peppers, carrots, zucchini, eggplants and other melons, and onions. And from greens these are: lettuce and spinach, parsley, dill, asparagus, basil, broccoli, sorrel.
• Meat . It must be present in the diet. This will help maintain muscle mass and produce additional energy that will not be stored as fat. Of course, not all types of meat can be considered dietary, but still there is plenty to choose from: chicken, turkey, veal, lean beef, soy.
• Fish . It is a source of protein and healthy Omega-3 fats, the uninterrupted supply of which is very important for our health. Particular attention should be paid to the following types of fish: pollock, cod, hake, navaga, flounder, haddock, halibut, chum salmon, perch, crucian carp, pike.

• Complex carbohydrates . In order for your diet to be more balanced at the time of the diet, protein and fiber must be “diluted” with complex (slow) carbohydrates. These are buckwheat, oatmeal, pearl barley, rice, whole grain bread, durum wheat pasta (group A), legumes, especially lentils, beans and peas, and new potatoes.

Interesting: Protein-carbohydrate diet

• Low fat dairy products . Dietary cheeses (Adygei, Ricotta, Tofu, Chechil, Brynza), kefir 1-2.5% fat, milk, fermented baked milk, natural yoghurts without additives, koumiss, yogurt - they will help cleanse the body of toxins and toxins, and also ensure regular bowel movements .
• Berries and fruits . It's tasty, healthy, and they also add good variety to your menu.

Naturally, at the time of the diet, you will completely have to give up processed foods, fast food, sweets and baked goods, sausages and flour products, alcohol, carbonated drinks, most oils and sauces.

Exercises to lose weight in 2 weeks

To lose weight, you need to move more for 2 weeks or longer. For variety, you can try swimming, cycling, race walking, running or even Pilates. The following exercises can help you lose weight at home:

1. walking in place with knees raised high for a minute;
2. deep squats with jumping up 30 times;
3. exercise “Mill” with arms rotated 90 degrees for 1 minute;
4. turns the body with arms bent at the waist 30 times in each direction;
5. pumping the press from a lying position 30 times for each group;
6. jumping rope 1 minute.

Gymnastics for weight loss

Exercises for weight loss don't have to be complicated. Even a relatively simple complex will help you get rid of 5 extra pounds:

Starting position: standing straight, feet shoulder-width apart, palms on the back of the head. You need to perform smooth twists alternately to the right and left, without pressing on the back of your head. Shoulders remain parallel to the floor. Exercise helps to achieve a thin waist and improves the condition of the spine.

Lunges with dumbbells: wide step-lunge, squat, dumbbell curl. An effective exercise is a lunge spring. You need to lunge correctly so that a right angle remains between the thigh and shin, and in this position they spring smoothly and gently so that the knee of the leg does not touch the floor.

The classic version of the plank with emphasis on the toes of the feet and palms is also useful.

For strong abs, you need to do an exercise with lifting the body:

1. You need to lie on your back with your legs bent.
2. The upper part of the body is lifted off the floor, and the right leg is simultaneously straightened and suspended. Repeat the exercise for the left leg.

You can pump up your abs on the ball. The range of movements should be small, but a high tempo should be maintained. It is important to work with the abs, and not with the muscles of the lower back or neck. This will help you not only lose weight quickly, but also get a flat stomach and toned sides.

How to solve it?

First of all, you need to determine the scale of the tragedy and calculate your BMI. By calculating your body mass index, you will find out what phase your weight is in and how dangerous it is for your health. The easiest way to do this is online.

If the BMI value is:

• is within 25 units – your weight is normal;
• if more than 25, this already indicates excess weight and the need to take action;
• exceeds 30 units - it is worth undergoing a medical examination, as your health may be at risk.

What is recommended for losing weight?

1. Separate meals 4 times a day.
2. Fruit snacks between meals (2 in total).
3. Consumption of fresh juices and herbal infusions.
4. Fruits and vegetables that are not subject to heat treatment.
5. Drink a glass of kefir, fermented baked milk or low-calorie yogurt at night.

Remember that your nutrition is already 75% of the result.

conclusions

The classic diet of 5 kilograms in 2 weeks implies an almost guaranteed result in the form of weight loss. According to statistics, most of those who lose weight with its help lost an average of five kilograms over the entire course. This is why it got its name. However, like all low-calorie and poorly balanced diets, the two-week diet has its own advantages and disadvantages, as well as limitations in use and side effects.

And in order to reduce the negative impact of the new nutrition system on the body, it is necessary to consult with doctors and create the most varied daily menu.

Sport

Anastasia Yurkova , fitness manager of the X-Fit Monarch club, personal trainer in the group programs of the federal network of fitness clubs X-Fit :

Two weeks is an extremely short period of time for losing weight. All you can do is slightly reduce your volume with water and dry your body a little.

• Cardio training must be done every day - there is no room for rest.
• General strengthening exercises should be carried out every other day, and exercises can be chosen a little more intense.

I suggest the following complex: squat jumps, lunges with hip pull-ups on each leg alternately, burpees (push-ups + jumps), plank hip pull-ups, abdominal crunches. The entire workout should be circular. Compared to the complex for a month, add more explosive work, this will burn more calories and dry out the body more effectively.

What are the dangers of being overweight? What diseases can it provoke?

People prone to overeating are more likely to suffer from ailments of the musculoskeletal system and heart due to the heavy load on the body. It can also trigger the development of diabetes mellitus and lead to life-threatening complications.

This problem also affects the reproductive functions of the female body: having excess body weight, it is more difficult for a woman to become pregnant and bear a healthy child. Male obesity can cause erectile dysfunction. We have the power to stop the process of gaining excess weight, prevent the occurrence of serious illnesses and improve health.