How to lose weight in 5 days: review of suitable diets and exercises

General recommendations

About deadlines

So, your goal is to lose weight by a certain number of kilograms in 5 days. How safe is it for health? Nutritionists say that the body does not suffer only if a person loses 1 kg per week. Such a smooth weight loss does not negatively affect your well-being, the functioning of your organs, or your mood. All other indicators, according to them, are fraught with undesirable consequences.

Based on this, draw a conclusion: 5 days is considered a critical period for losing weight by any number of kilograms. Moreover, the higher the last indicator, the more dangerous the process will be for health. And if it is still possible to reduce weight by 3 kg more or less gently, then by 10 kg it is not only dangerous, but also practically impossible even if you follow the most strict diet. Therefore, set realistic goals from the beginning.

How to get rid of 10 kg correctly and without harmful consequences for the body, read here.

Contraindications

It is necessary to remember the following contraindications:

serious diseases of the gastrointestinal tract, kidneys, liver, heart, blood vessels;
impaired metabolism;
hypertension;
diabetes;
prolonged depression, severe mental disorders;
pregnancy, lactation;
children and old age.

Preparation

Even if you need to lose weight so urgently and every day counts, it is advisable to prepare for this process. This will minimize stress on the body, reduce the risk of complications and side effects, and improve results. For this it is recommended:

gradually reduce the daily calorie intake, reducing portions and choosing only healthy foods;
minimize salt and sugar;
give up alcohol, reduce the number of cigarettes you smoke;
drink enough water;
do a fasting day on the water the day before;
gradually increase physical activity, walk more, do exercises.

With a properly organized preparatory stage, you can lose 5 kg, no less, in 5 days. At the same time, the health risk will be significantly reduced.

A story about how I love you all and why

My dear lady! You don't want to work out in the gym or on the machines. It's no problem. You can start without leaving your room.

One of my acquaintances, a Spanish guitar teacher, never tires of saying: “It’s difficult to enjoy a new lesson, but you need to at least not get disgusted with it.”

This is exactly the principle that a beginner should use. If you rush to study hard from the very beginning, strain your ligaments, overwork your muscles, get tired like a dog - you will quickly get bored with all this and you yourself will not notice how you will give up your idea.

Graduality is important. And also the right organization. Need to:

start with a daily routine, regular sleep for 8 hours at night;
eat well - give up fast food, baked goods and sweets, booze and late-night snacks;
start with three gymnastics classes a week, 30-45 minutes a day.

You can learn that you can eat delicious food and still lose weight from my “Active Weight Loss Course ,” which is now available for download anywhere in the world. So don’t be afraid, you won’t lose the pleasure of eating.

As for effective training, we’ll talk about that separately.

Cleansing

When planning to lose weight in five days, you must understand how this will happen. Those who go to the gym know that figure correction becomes noticeable only 2-3 months after the start of classes. And the result of diets is in a week or later. Therefore, all that you will lose in such a short period of time is excess fluid accumulated in the tissues and a minimum of adipocytes. You can also get rid of impurities and toxins.

Therefore, one of the most effective methods of losing weight in 5 days is considered a comprehensive cleansing of the body. Its approximate diagram:

Day 1 - colon cleansing: enema and laxative in the morning, mono-diet on apples.
2nd - liver cleansing: in the morning - take magnesium, during the day - only fruits and vegetables, in the evening - drink ¼ glass of freshly squeezed lemon juice and natural olive oil every quarter of an hour for 2 hours.
3rd - kidney cleansing: diuretic in the morning, watermelon mono-diet.
4th - cleansing the lungs: drink expectorant folk remedies (decoctions of licorice, coltsfoot, chamomile, sage, wild rosemary), perform breathing exercises for weight loss.
5th - cleaning of blood vessels: in the morning - enema with lemon solution, juice mono-diet.

This scheme allows you to lose weight by 3 or even 5 kg. If you know exactly the weak point of your body (the intestines are clogged or liver function is impaired), then all this time you can cleanse the most polluted organ. In any case, you will have to go on mono-diets and perform procedures.

Be careful! Cleaning any organ involves the use of fairly aggressive methods (enemas, taking laxatives and diuretics, tubing). Without consulting a doctor, each of them can lead to unwanted and irreversible health consequences.

Video training at home for girls

A video of one of the workouts will more clearly tell and show the correctness of performing exercises for weight loss. The interval training presented to your attention will not take much time. It has been proven that alternating high-intensity and low-intensity exercises gives an amazing result - metabolism accelerates many times. Excess weight is burned not only during training, but in the next 12 hours after it.

A training plan for girls can include a wide variety of exercises. All you have to do is spend some time writing it and enjoy healthy workouts at home.

Nutrition

It is extremely difficult to lose even 1 kg in 5 days without dieting, not to mention more impressive weight loss. If you have been adhering to the principles of proper nutrition for a long time and during this time you increase physical activity several times, and also use other methods, you may be able to achieve something, but the results will not be impressive. Therefore, the first thing you have to think about is the menu.

Mono-diets

1. Carbohydrates:

buckwheat;
chocolate;
rice;
oatmeal;
on porridge.

Advantages: long-term saturation, minimum fatigue during the day.

Disadvantages: consumption of muscle mass, vitamin deficiency, high calorie content, disturbances in the functioning of the pancreas.

Result: in 5 days you can lose 3 kg.

2. Protein:

kefir;
dairy;
curd;
egg;
fish

Benefits: low calorie content, muscle building.

Disadvantages: a large number of contraindications and side effects, increased load on the kidneys, processes of rotting and fermentation in the gastrointestinal tract, unbalanced diet.

Results: in 5 days on a kefir or egg mono-diet you can lose 7 kg, on the rest - by 3-5 kg.

3. Fruits and vegetables:

cucumber;
banana;
apple;
vegetable;
grapefruit.

Advantages: vitaminization of the body, low calorie content, cleansing of the intestines with plant fiber, delicious dishes, relatively balanced diet.

Disadvantages: intestinal disorders, significant decrease in performance.

Results: in 5 days you can lose five kg, and with grapefruit or cucumber, with intense training, you can immediately lose 10, but this will not happen without consequences for the body.

Regular diets

Ladder

Type: low calorie.

Scheme for 5 days:

1st - cleansing: 2 liters of water and 10 tablets of activated carbon (one every 2 hours), 1 kg of apples.
2nd - restorative: 2 liters of water, liter of 1% kefir, up to 500 g of low-fat cottage cheese.
3rd - energy: 2 liters of dried fruit compote without sugar, a glass of raisins, 50 ml of honey.
4th - construction: 2 liters of water, half a kilo of boiled chicken breast, greens in any quantity are also allowed.
5th - burning: water in unlimited quantities, 200 g of oatmeal, 1 kg of any fresh vegetables and fruits, 1 tbsp is allowed for salad dressing. l. natural olive oil.

Results: you can lose 5 kilograms.

Kefir

Type: protein, low-calorie.

The basis of the diet: one liter of 1% kefir per day in small portions.

Authorized products:

fresh low-calorie vegetables;
low-fat dairy products;
boiled chicken breast without salt and skin;
some dried fruits;
honey.

Basic rule: daily calorie intake is no more than 1,000 kcal.

Results: up to 7 kg.

Buckwheat

Type: carbohydrate, low-calorie.

The basis of the diet: daily 1-2 glasses of buckwheat, steamed in the evening according to a special recipe, divided into several small portions throughout the day.

Authorized products:

Black coffee without sugar is allowed in the morning;
green tea with lemon or cinnamon;
500 ml 1% kefir;
During attacks of hunger, it is allowed to dull it with green apples.

Results: up to 7 kg.

Egg

Type: protein.

The basis of the diet: 2 chicken, hard-boiled eggs daily.

Allowed products: all protein, but with a low percentage of fat content and always low in calories.

Results: 3-5 kg.

Cabbage

Type: low-calorie, cleansing.

The basis of the diet: 500 g of fresh white cabbage daily.

Authorized products:

other varieties of cabbage;
kelp;
low-calorie vegetables and fruits;
boiled chicken breast;
seafood;
eggs;
low fat dairy products.

Basic rule: daily calorie content should not exceed 1,000 kcal.

Results: up to 7 kg.

These are the best diets to lose weight in 5 days. The less you eat, the lower your daily caloric intake, the more impressive results you will achieve. And don’t forget to drink enough clean drinking water (from 2 liters) to speed up metabolism, which plays an important role in the process of weight loss.

Sport

Do you want to lose weight without exercise? We warn you right away: this will be problematic. An increase in physical activity should be combined with dietary restrictions and cleansing procedures. Otherwise, without burning calories, all the fats will remain in place.

At the same time, going to the gym is useless. The training schemes there involve working every other day, but this is not enough. Therefore, your only option is to organize everything at home.

Exercises that will help you lose weight in 5 days:

Hand steps

Time: 45 seconds.

Stand straight, feet shoulder-width apart. Bend over without bending your knees and place your hands on the floor. Take “steps” forward until the pose resembles the starting position for the “plank” exercise. Hold for a few seconds. Start taking the same steps back. Don't bend your knees.

Crunches with straight legs

Time: 45 seconds.

Lie on a flat surface, stretch out your arms and legs. Raise your body, stretching your arms in front of you so that your legs remain on the surface and do not bend. An excellent fat-burning exercise for pumping up your abs.

Side plank

Time: 30 seconds for each side.

Get into a classic plank position. Turn to the side, extending your arm to the side and up. Return to starting position. The most difficult thing to maintain balance in is the side plank. To do this, you need to place one leg slightly forward so that it is parallel to the second, supporting one.

Squats

Time: 45 seconds.

Squats done correctly burn a lot of calories. Make sure that when squatting, your toes do not go beyond the border of your bent knees.

Backward Leg Lunges

Time: 30 seconds for each leg.

Leg lunges should be the basic exercises in any weight loss routine, especially if you need to lose weight in a short time. They allow you to burn a large number of calories and pump the back of your thighs well. To maintain balance, you need to move your leg back and to the side so that it is parallel to the supporting leg.

All exercises must be repeated 2 times twice a day.

In addition to this set of exercises daily:

do fifteen minutes of morning exercises;
do interval jogging;
walk as much as possible;
spin the hula hoop;
ride a bike;
dance;
jump rope.

Want to lose weight in just 5 days? In this case, do not feel sorry for yourself: load your body to the maximum.

More exercises can be found in our separate article.

What are the disadvantages of training at home?

There is no qualified trainer nearby to correct the technique of doing the exercises if necessary, so you will have to monitor this yourself. If you are new to the field of fitness, I advise you to first familiarize yourself with the exercise technique on our website in this section
Lack of all necessary equipment for training
Limited opportunities for muscle growth (which does not prevent you from achieving a toned figure, but in order to pump up your glutes you will need a progressive load)

other methods

In addition to cleansing the body, diets and exercises, add a few more points to your weight loss program. This is especially recommended for those who plan to lose more than 5 kg in such a short period of time.

Once in these 5 days, be sure to go to the bathhouse, steam yourself there thoroughly with a broom, and don’t forget to drink green tea, which will increase sweating and fat burning.
Three times every other day you can make anti-cellulite wraps (mustard, chocolate, honey, algae): on the stomach, thighs and arms.
If you have a financial opportunity, go for ozone therapy. After just one procedure, you can significantly lose weight in your waist, and the results will be noticeable in just 5 days. It is possible that the salon will offer you other procedures.
Drink as many weight loss drinks as possible: citrus juices, 1% kefir, green tea with lemon or ginger, fat-burning low-calorie cocktails.

Wearing shapewear and taking fat-burning medications are ineffective for losing weight in such a short period of time.

When planning to lose weight in 5 days, objectively assess your capabilities: do you have enough health and fortitude to implement any of the express programs described above. If you are not prepared for such tests, your undertaking may end not in a slim figure and a favorite dress, but in a hospital bed and a bunch of pills. So think about the possible consequences first.

Weekly program for gaining muscle mass and definition

To complete this program, you will definitely need additional weight in the form of dumbbells or a body bar, because you cannot gain muscle without it. Each exercise is performed in 4 sets of 10-12 times.

Exercises in which movements are made on the arms or legs in turn are performed 10-12 times on each leg/arm. All exercises, except those that are abdominal exercises (for example, planks, crunches and bicycles), are performed with additional weights.