How to lose weight in a week at home

How to lose weight fast 5 kilos in a week

There are only a few months left until summer and the first days of beach and sun begin to arrive.

It is the moment where many people realize that they have to lose a few kilos of weight to look good this summer.

A usual goal is to lose 5 kilos in a week, an ambitious goal without a doubt.

I like to be clear, it is not possible to lose 5 kilos per week, I recommend losing weight around half a kilo per week to be a healthy weight loss, but it is possible to lose 5 kilos in the first week we started with our plan of weight loss.

Obviously we will not lose 5 kilos of weight only of fat, hopefully, they will be 5 kilos of weight lost in which there will be water and fat.

This water loss will also be positive, since our typical high carbohydrate diet tends to favor water retention, so if we eliminate excess water and lose fat we will achieve our goal of losing 5 kilos in a week.

But how to get this?

That's what we'll talk about in this article, I promise that the 7 steps we're going to see will make you achieve your goal.

7 STEPS TO SLIM 5 KILOS IN A WEEK

1. EAT LESS CARBOHYDRATES AND GREATER GREASES

In the last 50 years we have been bloated with carbohydrates.

First, because we were led to believe that low-fat diets were good, unfairly criminalized different types of fats (cholesterol, saturated fats), and also foods that contained these fats, is the case of eggs, a food that has been suspect for decades and yet today we know that it is one of the healthiest foods we can eat.

On the other hand we were sold that a diet high in carbohydrates was what we need, since it would give us a lot of energy, that has made us addicted from small to foods such as bread, pasta, rice, fruit juices , the »healthy» cookies, etc.

Science has already shown that when we go back to the food we had for millions of years, before it will lead to aggressive capitalism and the industrialization of food, it is when we begin to lose weight in a healthy way while improving our health. ( one )

But what food is that? It is a diet low in carbohydrates, but with very healthy and nutritious carbohydrates, and at the same time a diet rich in good fats, because our body, our vital organs, our brain, really what they want, what they crave, are good fats , those that for decades have made us believe that they were bad, among them, for example, is cholesterol. ( 2. 3 )

Do you want a step-by-step guide to reduce carbohydrates and increase good fats without fear? Do not miss The Low Carb Method, a 21 Day plan with Menu and Recipes.

   

      2. BET ON REAL FOOD

If you go to a supermarket you can see that much of the food you will find is not real food.

And less those in the central corridors.

The food industry has created "food" in boxes and packaging that also says they are "healthy", you know it because it is put in the packaging.

Let's be clear, the food industry does not care about our health.

They only worry about making money, the more the better.

For this they create products with artificial ingredients that allow them to earn a lot of money, products of all kinds, yogurts, cookies, juices, breads, meals, etc.

But in addition to allowing these products to earn a lot of money they also allow them to get something else.

To become addicted to these foods, as if we were drug addicts, with this they get us to buy more and more to satisfy our addiction.

Realizing this, and with all the strength that is in us, we must be able to say goodbye to all this crap.

From now on we will bet on real, whole foods, without artificial ingredients, natural foods.

Because these foods provide quality nutrients, which make us feel more sated while more healthy, which reduce calories in a simple way, which will help us in our goal of losing weight fast in a week.

Even if we are food can be a little more expensive, it does not have to be that way, but it can happen, this type of food will be cheaper, because we will not need to be eating at all times, we will be free and we will see each other and we will feel all right.

Do not miss my YouTube Course on the Ketogenic Diet:

       3. REDUCE CALORIES WITHOUT HUNGER

As we have seen, the type of food offered by the majority of the food industry means that we eat more calories than we should.

We are anxious and hungry and that keeps us eating and accumulating more calories.

That anxiety, that hunger, is provoked because we are not eating what we owe.

But if we go back to the origin, to what our body really needs, we will reduce calories in a simple way, let's see how to do it:

• Fill yourself with vegetables: All your meals of the day should carry vegetables, half of the plate is good. These vegetables are going to fill you with nutrients that you probably need right now, so your health will improve in an important way. But besides that, those vegetables will increase your satiety, they will get it because they are rich in fiber and water, that will make you feel full after meals for hours, something very positive to lose weight 5 kilos in one week.

• Take proteins: Increase protein intake and do it with quality foods will also help us in our goal, studies show that when we increase protein intake to 25 - 30% of the calories of the day we get to lose weight in a healthy way , this is because the proteins are very satiating. You will find them in foods such as eggs, fish, meat and nuts.

• Eliminate condiments: If we make a healthy meal but we fill it with condiments and sauces rich in sugar and artificial ingredients we are left with a food that is not healthy, so eliminate the seasoning of your meals.

• Do not drink calories: One of the causes of the increase in obesity is that in recent decades we have drunk many high-calorie beverages, drinks that also spoil our metabolism and negatively impact our hormones, as is the case, for example, with juices. fruits. It is important to eliminate these types of drinks from our life and bet on healthy drinks, such as water, coffee and tea.

      4. MOBILIZE THE ENERGY THAT IS IN YOU

That precious body you have is full of energy, yes it is, although perhaps right now you do not feel very energized and that is affecting your quality of life.

If you mobilize that energy that is in you everything will change in a spectacular way, your body, your health, your mind, your mood, you can not give up all those benefits, all that well-being, it's there for you to enjoy, to do it It will allow you to live the life you deserve and in the process to achieve your goals.

How will we do this? Well, when it comes to exercise I recommend the following:

• Walk much more than we are walking, so I will propose the Challenge of Walking 10,000 a day forever

• Running is also excellent, but in a healthy way, that's why I propose that you run around 20 - 30 minutes 3 to 4 days a week.

• The perfect combination is to combine these cardio exercises with strength training, which will help us to develop muscle mass. This muscle mass is perfect to improve our health, to increase our metabolism, to improve our body composition, less fat more muscle, and to make us feel better. You can do these exercises in a gym or at home, there are no excuses, a routine of 30 minutes 3 days a week is enough.

• Another type of exercise to lose weight and burn excellent fat is the training of high intensity intervals, also known as HIIT, this type of exercise combines bursts of exercise at high intensity with periods of time at low intensity, this type of exercise burns a lot of fat according to the studies.

5. KEEP THE REST OF THE DAY ACTIVE

Do the exercise we have seen in the previous point and get home or work and spend the day sitting away from your goals.

It is important that when we are not doing sports, we remain active, whether at home or at work.

This movement during the day can help us burn even more calories than doing sports.

For example, it has been possible to verify that between a job and a manual job there can be a difference of about 1,000 calories burned per day, in favor of, of course, manual labor. This is equivalent to 90 to 120 minutes of high intensity exercise.

So you know, give it to the activity you can for your day, climb stairs, go for a walk every 1 - 2 hours, get up more, clean something from home, etc.

6. PRACTICE FASTING

Throughout our evolution as human beings we were forced to practice fasting because of the scarcity of food. Today we do not usually suffer from this shortage, so it is more difficult for us to practice fasting, even though you have practiced it without knowing it, maybe one day you did not have breakfast, one day you skipped a meal, etc., in that You were fasting without knowing it. Well, studies have shown that fasting gives us incredible benefits, including weight loss and burning fat, so I would recommend that you try fasting, many people who follow me have done it and I can assure you that They have done very well. Practicing fasting is very simple, as much as for example you eat every day at 8:00 pm and have breakfast the next day at 08:00, with that you will have attained a 12-hour fast, which will allow you to get the many benefits of this powerful tool.

7. FOLLOW THESE TIPS TO REDUCE WATER

As I said at the beginning of the article to achieve our goal of losing weight 5 kilos in a week we will need to eliminate water weight, to get it I recommend the following:

• As I said at the beginning of the article to achieve our goal of losing weight 5 kilos in a week we will need to eliminate water weight, to get it I recommend the following:

• Drink coffee: Coffee is a beverage that gives us caffeine, studies indicate that caffeine helps burn fat and also eliminate water retention.

• Beware of intolerance's: Certain intolerance's can make us feel bloated or that we accumulate fluids, so it is important to have controlled these intolerance's and take action in this regard if we suspect that we can be intolerant to something. The most common intolerance's are gluten and lactose. I always recommend eliminating gluten from the diet, I consider it one of the poisons of our time, it causes problems of all kinds in the health of people, so at least try how you do without taking gluten for a few weeks.

Follow these tips and you will get fast lose those 5 kilos that you have proposed, once you have achieved keep the good habits in your life to not recover that lost.

You have everything to get everything you propose, you are love, light, intelligence, energy, so get down to work and see how after a few days you will see the results in your body and in your health. It's worth it because you only have one body, and that body is going to be your home for the rest of your life. Take care of it, love it, love yourself very much, respect yourself, and seek the best version of yourself, without judging yourself, without comparing yourself with anyone, always from deep love to yourself. Take care of yourself and any doubt you know, leave me a comment below.