How to lose 5 kilograms in a week and get rid of your belly at home?

Gaining one kg of weight in a month can be easy and imperceptible. If you don’t change anything in your lifestyle and diet, you will gain 12 kg in a year. This can create problems with both physical health and psychological well-being. Your favorite clothes are too small, it’s hard to climb stairs, and in the eyes of those around you there is no former admiration for your graceful figure.

You need to decide how to lose 12 kg effectively, without compromising your health, and without disrupting your usual rhythm of life. Following the rules of various diets is quite difficult. A complex meal schedule, strict eating time requirements, taste aversion to certain foods, insufficient food, all this becomes an insurmountable obstacle to getting rid of extra pounds. Therefore, to adhere to any diet, the correct psychological attitude and clear motivation are first of all important.

The question is not how to lose 12 kg, but what benefits come from losing excess weight. Following a diet for a short time, and minus 12 kg of excess weight will improve your health and increase your self-esteem.

Let's look at the most popular and most effective diets - minus 12 kg, according to reviews from those who have tested them in the fight against excess weight.

Do more cardio

Aerobic exercise, also known as cardio, is a type of physical activity that increases your heart rate, helping you burn more calories and strengthen your heart and lungs.

Adding cardio to your daily routine is one of the most effective ways to lose weight quickly.

In fact, one study of 141 obese adults found that combining 40 minutes of cardio three times a week with a weight-loss diet reduced their body weight by 9% over a six-month period ().

Another 10-month study found that when burning 400 or 600 calories five times a week during cardio exercise, the average weight loss was 3.9 kg and 5.2 kg, respectively ().

For best results, aim to do at least 20-40 minutes of cardio daily, or about 150-300 minutes per week ().

Walking, jogging, boxing, dancing, cycling and swimming are just a few forms of cardio exercise that can speed up weight loss quickly.

Summary:

Cardio can help you burn more calories to boost your weight loss quickly.

Diet rules for losing weight for the lazy

The main helpers in losing weight are proper nutrition and moderate exercise. There are also several rules, if followed, even the lazy person can lose the hated volumes.

1. Stick to a sleep schedule. Go to sleep and wake up at the same time, maintaining an 8-hour cycle.
2. Exercise whenever possible. 5-10 minutes are enough for your body to wake up and recharge itself with the necessary energy to start a productive working day. At the same time, after morning exercises, metabolism accelerates, which begins to burn extra calories.
3. Control not only your weight, but also your volume. Use a measuring tape often and measure your parameters. This way, the results will always motivate you to further achievements.
4. Follow the principles of proper nutrition and eat slowly. Avoid starchy, heavily seasoned, sweet and fatty foods. Learn the right snacks with fruits and vegetables. Develop the habit of preparing food in reserve, thereby you will forget about the main enemy of your figure - fast food. Also, when sitting down at the table, eat slowly without the accompaniment of interesting programs on TV or social networks, this way you will learn to control your portions and get full faster.
5. Take a walk. Don't forget about walking, fun walks with friends or alone. Fresh air promotes the production of endorphins and other hormones that are important for the proper functioning of the body.
6. Take care of yourself and love yourself. Don't forget about massages, wraps and body creams. Anti-cellulite massage courses will help you lose an additional 5 kg of your weight.

This diet requires drinking a large amount of water half an hour before meals.

Drinking regime

An important rule that must be followed when dieting for the lazy in order to achieve a result of minus 12 kg is the drinking regime. Drink at least 1.5-2 liters of clean drinking water. Drink 2 glasses of water 20-30 minutes before meals. After 1-1.5 hours, drink green tea or herbal tea for weight loss.

Water is a source of health and a beautiful figure. By drinking the norm, you provide your body with a guaranteed cleanse of waste and toxins, help your metabolism burn calories and eliminate the stagnation of excess fluid in the body, which is also displayed on the scale.

Physical exercise

Physical activity is not just grueling fitness or intimidating machines. If you like to dance, then attend special classes. They also help you lose excess weight effectively.

One of the main aids in losing weight is cardio training. This includes running, dancing, cycling, skating, jumping rope, swimming and much more. Introduce activity into your life and extra pounds will not haunt you.

According to nutritionists, an increased amount of fluid during a diet can instill the habit of drinking the amount of water necessary for the body, which will help achieve results.

Reduce your intake of refined carbohydrates

Reducing your carbohydrate intake is another easy way to improve the quality of your diet and lose weight.

It is especially helpful to reduce your intake of refined carbohydrates, which are a type of carbohydrate that has been stripped of its nutrients and fiber during processing.

Not only are refined carbohydrates high in calories and low in nutrients, they are quickly absorbed into the bloodstream, causing spikes in blood sugar levels and increased hunger ().

Research shows that diets high in refined grains are associated with higher body weight than diets rich in nutritious whole grains ().

One large study of 2,834 people also found that people who ate more refined grains had more belly fat on average than those who ate more whole grains ().

For best results, replace refined carbohydrates such as white bread, breakfast cereals and highly processed pre-packaged foods with whole grains such as barley, oats, brown rice and quinoa.

Summary:

Refined carbohydrates are low in nutrients and can cause spikes and dips in blood sugar levels. Research shows that higher intake of refined carbohydrates may be associated with higher body weight and increased belly fat.

Start counting calories

To lose weight, you need to burn more calories than you consume, either by decreasing your calorie intake or increasing your daily physical activity.

Counting calories can help you keep your calorie intake and expenditure under control and can help you understand how your diet can impact weight loss.

According to a review of 37 studies involving more than 16,000 people, weight loss regimens that included calorie counting resulted in an average of 3.3 kg less weight per year than those that did not ().

However, keep in mind that cutting calories alone is not considered a sustainable long-term weight loss strategy, so combine it with other nutrition and lifestyle changes.

Recording your calorie intake using an app or food journal is a good way to start.

Summary:

Counting your calories, combined with other diet and lifestyle changes, can help you lose weight.

Choose the best drinks

In addition to other basic diet and lifestyle changes, choosing healthy drinks is another simple way to effectively increase weight loss.

Sugary sodas, juices and energy drinks are often loaded with sugar and extra calories, which can contribute to weight gain over time.

Conversely, water can help you feel full in your gastrointestinal tract and temporarily boost your metabolism, thereby reducing your calorie intake and increasing weight loss.

One study of 24 overweight and obese adults found that drinking 500 ml of water before meals reduced calorie intake by 13% compared to the control group ().

Another small study of 14 people found that drinking 500 ml of water after 30-40 minutes increased metabolism by 30%, which slightly increased the number of calories burned in a short time ().

To lose weight, reduce your intake of high-calorie, sweetened drinks and aim to drink 1-2 liters of water throughout the day.

Summary:

Sweetened sodas, juices and sports drinks are high in calories and can contribute to weight gain. On the other hand, water has been shown to reduce calorie intake and temporarily increase metabolism.

Ways to lose weight

One-day loss of extra pounds becomes possible in two ways:

• safe;
• unsafe.

Safe

This method includes the already mentioned fasting diets, which consist of eating healthy foods of natural origin that help eliminate elements of toxic origin.

Unsafe

It involves the use of a variety of laxatives, enemas, tablets and tea that provoke frequent urination, as well as special medications and dietary supplements. This method is characterized by the appearance of an instant effect. However, such a positive result is achieved at the expense of causing significant harm to the body, since nutrients are washed out along with excess liquid. In addition, the drugs presented significantly disrupt the intestinal microflora and often contain toxic components.

However, since the purpose of this article is to promote a healthy lifestyle, the emphasis will be on losing weight in a safe way.

Eat slowly

Slowing down your food intake and focusing on your food while listening to your body is an effective strategy for reducing food intake and increasing the feeling of fullness in your gastrointestinal tract.

For example, one study of 30 women reported that eating more slowly reduced calorie intake by an average of 10%, increased water intake, and resulted in greater feelings of fullness than eating quickly ().

Another study found that eating slowly increases the levels of certain hormones in your body that are responsible for increasing feelings of fullness ().

Taking smaller bites, drinking plenty of water with your meals, and reducing external distractions can all help you eat more slowly, which helps you lose weight.

Summary:

Eating slowly can reduce the amount of food you eat and improve your feeling of fullness, promoting weight loss.

Add fiber to your diet

Fiber is a nutrient that moves through your gastrointestinal tract undigested, helping stabilize blood sugar levels, slowing stomach emptying and keeping you fuller longer ().

Numerous studies show that fiber has a powerful effect on weight loss.

According to one review, increasing daily fiber intake by 14 grams without any other dietary changes was associated with a 10% reduction in calorie intake and a 1.9 kg reduction in body weight over four months ().

Another study of 252 women found that every gram of dietary fiber consumed was associated with a 0.25 kg decrease in body weight over a 20-month period ().

Aim for a daily intake of at least 25-38 grams of fiber from foods such as fruits, vegetables, legumes and whole grains to optimize your health and increase weight loss ().

You can learn more about fiber-rich foods on this page – Fiber-rich foods: list.

Summary:

Increasing your fiber intake is associated with decreased calorie intake and weight loss.

Diets for the lazy

There are a lot of diet options for the lazy, in which you can lose from minus 5 to 12 kg, and they are all varied. It is important to follow the basic principles of this diet and the result will not be long in coming.

Water diet

The simplest diet is suitable for those who do not want to limit their diet, have diseases and other gastrointestinal problems, as well as for those who want to start adhering to a drinking regime. The main thing is to drink 2 glasses of water before each meal, thereby drinking the amount of water per day, which depends on the weight of the person losing weight. Sample menu:

• 2 glasses of water;
• breakfast: oatmeal, boiled in water, with fruit, green tea;
• 2 glasses of water;
• snack: apple or carrot;
• 2 glasses of water;
• lunch: potato soup, baked chicken in foil without oil, green tea;
• 2 glasses of water;
• second snack: low-fat yogurt;
• 2 glasses of water;
• dinner: boiled fish, tomato salad, glass of kefir.

The principle of the diet is to replace some meals with drinking water, as well as drinking it before meals.

Kefir diet

Another name is the diet for the lazy minus 5 kg. This simple diet is suitable for emergency weight loss. In addition to water, you need to drink low-fat or low-fat kefir with a certain set of products for the day. For example:

1. 1.5 liters of water, 1.5 liters of kefir, 200 grams of boiled chicken;
2. 1.5 liters of water, 1.5 liters of kefir, fresh vegetables (except potatoes and sweet potatoes);
3. 1.5 liters of water, 1.5 liters of kefir, 200 grams of boiled potatoes;
4. 1.5 liters of water, 1.5 liters of kefir, 200 grams of low-fat fish;
5. 1.5 liters of water, 1.5 liters of kefir, boiled buckwheat without salt and oil;
6. 1.5 l of water, 1.5 l of kefir, 200 g of cottage cheese;
7. 1.5 liters of kefir.

Oatmeal

Oatmeal is an irreplaceable source of healthy fiber, which promotes long-term saturation and cleansing of the body. Cereals are used not only for weight loss, but also for the treatment of diseases of the gastrointestinal tract. To lose weight, prepare porridge for breakfast from cereals according to the following recipe: 3-5 tbsp. pour a glass of boiling water over the oatmeal and let it brew for 5-7 minutes. Add a few tablespoons of low-fat milk, dried fruits and 1 tsp. honey.

The diet is prohibited for diseases of the kidneys and genitourinary system, and low levels of minerals.

Honey

Honey can be an ideal aid for losing weight at home. Moderate consumption of a sweet product promotes effective weight loss of 7 kg, improves immunity, regulates blood sugar levels and pancreas function, and lowers cholesterol. Approximate daily diet:

• breakfast: boiled egg, grated apple with 1 tsp. honey, green tea;
• lunch: steamed turkey cutlets, a portion of rice with vegetables, a glass of freshly squeezed juice;
• snack: low-fat cottage cheese poured 1 tsp. honey;
• dinner: vegetable salad, apple, glass of kefir.

Ginger

Ginger is the secret of a beautiful figure for Eastern girls. A diet with ginger tea lasts 1.5 months, and the result that can be achieved is up to 10 kilograms. You need to prepare tea from a medium-sized root (about 10x10), grate it on a fine grater or grind it in a blender to a puree. Pour boiling water over the resulting pulp, leave for 10 minutes and add honey. You should drink ready-made tea after every meal. For example:

• breakfast: a portion of unsweetened cottage cheese casserole, a peach, a cup of ginger infusion;
• snack: ginger drink, apple;
• lunch: stewed vegetables with chicken, ginger infusion;
• snack: muesli bar, ginger drink;
• dinner: omelet with cheese, cucumber salad with cabbage, ginger tea.

Eat a high protein breakfast

Eating a healthy, high-protein breakfast when you wake up is a great way to start your day and stay on track to your target body weight.

Increasing your protein intake can help you lose weight by reducing your appetite and calorie intake.

One small 12-week study of 19 people found that increasing protein intake, which came from up to 30% of daily calories, reduced daily calorie intake by 441 kcal and reduced body weight by 4.9 kg (4.9 kg).

Another study of 20 teenage girls found that eating a high-protein breakfast increased feelings of fullness and decreased levels of certain hormones that stimulate hunger ().

Additionally, numerous studies have linked higher protein intake to decreased body weight and belly fat over time (, , ).

Oats, yogurt, eggs, cottage cheese and peanut butter are a few staples you can use as part of a healthy, high-protein breakfast.

Summary:

Increasing your protein intake at breakfast is associated with greater feelings of fullness, decreased calorie intake, and decreased body and belly fat.

Get enough sleep every night

Establishing a proper sleep schedule can be another important factor for successful weight loss, especially if you are trying to lose 5 kg in a month.

According to one small study, depriving nine men of sleep in one night led to significant increases in hunger and levels of the appetite-stimulating hormone ghrelin ().

On the other hand, a study of 245 women found that improving sleep quality and getting at least seven hours of sleep increased the likelihood of successful weight loss by 33% ().

Try to sleep at least 7-8 hours a night, establishing a regular sleep schedule and minimizing distractions before bed to optimize your sleep cycle and achieve your weight loss goals.

Summary:

While sleep deprivation can increase hunger, getting enough sleep can increase the likelihood of successful weight loss.

Diuretics

If you are thinking about how to lose 1 kg in 1 hour by removing water, then medications with diuretic properties will be the most effective way. But it has a huge drawback - it is unsafe for your body. You can become dehydrated and your heart will become weaker as you lose potassium and magnesium (which nourish your heart muscle) along with your water.

Be sure to read: How to easily and simply lose weight on vacation at sea?

If you nevertheless decide to take this step, then the emphasis should be on drugs with the strongest effect. Otherwise, you won’t lose much weight in 1 hour. Help you lose weight quickly:

• Furosemide;
• Triamsite;
• Lasix;
• Uregit.

Important! Medicines have side effects. Read the instructions carefully before using the product. If contraindications do not allow you to take pills, choose another, safe way to lose 1 kg in 1 hour.

If you have no contraindications to the use of the chosen drug, then take 1 tablet. No more: it will lead to severe dehydration. The urge to go to the toilet will begin within 5-10 minutes. And after 1 hour you will lose from 1 to 2 kg of fluid. And your waist will decrease by 1-2 cm. The disadvantage of this method is that the urge to go to the toilet will bother you for another 2-3 hours. But the effect of the medicine will weaken if you eat a hearty snack. Just don’t overdo it so as not to gain weight again.

Try resistance training

Resistance training is a type of physical activity that involves strength training with the goal of building muscle and increasing strength.

In addition to other health benefits associated with resistance training, it can speed up your metabolism, making it easier to lose weight.

One study of 94 people found that resistance training preserved lean mass and metabolism after weight loss, helping to maximize the number of calories burned throughout the day ().

Similarly, another study of 61 people found that nine months of resistance training increased the number of calories burned per day at rest by an average of 5% ().

Working out at the gym or doing bodyweight exercises at home are two simple and effective ways to start resistance training and increase your weight loss.

Summary:

Research shows that resistance training can preserve lean mass and increase metabolism, thereby helping you lose weight.

Diet for 12 days, 3 days each. Diet features

This method is based on the consumption of certain foods for 9 days:

• for the first 3 days they eat only rice;
• for the next 3 days, only boiled chicken breast or fish is eaten;
• For the last 3 days there have been only vegetables on the menu.

Next, we will consider the advantages, disadvantages and contraindications that characterize this method of losing weight.

Advantages and disadvantages

The advantages of the “3-3-3” system are rapid weight loss and ease of weight loss. In addition, the body will be cleansed and feel lighter. By consuming food in small quantities, your stomach volume will decrease and you will get used to eating in small portions, which helps stabilize your weight for a long time.

Like any other method, this diet has its drawbacks. Those who have used the “3-3-3” weight loss option note that it is psychologically difficult to last 9 days on a rather meager and monotonous diet. The disadvantages include:

• a feeling of hunger that is constantly present;
• unbalanced diet - in order not to harm the body, it is recommended to take complex vitamins while losing weight.

Contraindications

The diet should not be used by pregnant women, breastfeeding women, or those with acute and chronic diseases. Those who have an acute intolerance to any product in the diet or have an allergic reaction to any of the ingredients should refuse the diet.

The “3-3-3” diet helps you lose from 6 to 12 kilograms during its implementation. Since the foods included in the diet are low in calories and are excellent for cleansing the intestines, your weight will decrease by an average of 1 kilogram every day.

The practice of intermittent fasting

Intermittent fasting involves alternating periods of eating and fasting, with periods of fasting typically lasting for 16 to 24 hours.

This practice can reduce the amount of food you consume by limiting the time frame in which food is consumed, possibly increasing weight loss.

In fact, some research suggests that intermittent fasting can be a powerful tool in losing excess weight and may be as effective as calorie restriction ().

Additionally, one study of 11 healthy adults found that short-term fasting significantly increased the number of calories burned at rest ().

It may also increase levels of human growth hormone (somatotropin), an important hormone that has been shown to increase body fat loss and maintain lean body mass (, ).

There are many different ways to do intermittent fasting. Many of these typically involve an 8-10 hour window of food restriction each day.

Find the method that works best for you and your daily routine.

Summary:

Intermittent fasting can improve metabolism, increase fat loss, and maintain lean body mass, thereby helping to facilitate weight loss.

Eat more vegetables

Vegetables are incredibly nutrient-dense, providing the body with ample amounts of vitamins, minerals, antioxidants, and fiber with few calories.

One study found that every 100 gram increase in vegetable consumption was associated with a 0.5 kg decrease in body weight over six months ().

Another large review of 17 studies examining more than 500,000 people found that those who ate high amounts of vegetables had a 17% lower risk of being overweight or obese ().

Many other studies show that increasing fiber intake from fiber-rich foods such as vegetables is associated with decreased calorie intake and body weight (, ).

To easily increase the amount of vegetables you consume, diversify your menu with them - include them in side dishes, salads, sandwiches and snacks.

Summary:

Vegetable consumption is associated with weight loss and a lower risk of obesity. Higher fiber intake from foods such as vegetables is also associated with reduced calorie intake.

Effective weekly diets

There are many different diets designed for just one week, the effectiveness of which has been proven by experience. From the nutritional systems listed below, everyone will certainly choose the one that is most suitable for their rhythm of life, taste preferences, temperament and other aspects of life.

No carbohydrate diet

In a carbohydrate-free diet, carbohydrate consumption is kept to a minimum (only 50-150 grams or no more than 220 kcal per day). The basis of the menu consists of foods rich in protein. Prohibited foods on a low-carbohydrate diet, in addition to those listed above, also include: honey, rice, buckwheat, oatmeal.

Kefir diet

The essence of this mono-diet comes down to the fact that kefir becomes the main product for the entire duration of the weight loss program. The drink should not exceed 1% fat content. You should consume at least 1.5 liters of kefir per day. The kefir diet allows the consumption of such products as: boiled or steamed lean meat and fish, low-fat cottage cheese, apples, cucumbers, tomatoes, dried fruits.

Cucumber Diet

It is clear that the main product of this program is cucumber. However, cucumbers can be combined with kefir (1.5 kg of cucumbers per day and drink 2 liters of kefir), tomatoes (you need to eat 1 kg of cucumbers and 0.5 kg of tomatoes per day), eggs (you need to eat 2 boiled eggs (chicken eggs) per day ) and about 2 kg of cucumbers).

Favorite diet

This diet is based on the principle of alternating high-calorie and low-calorie days: 1st day – drinking (only drinks are allowed), 2nd day – vegetable (vegetables prepared in any way except frying, and without adding oil), 3rd day – drinking again, 4th day – fruit (fruits and berries), 5th day – protein (low-fat cottage cheese, cheese, eggs, chicken breast, river fish, without adding oil), 6th day – drinking again, 7 Day 1 – exit from the diet (everything that was included in the menu of the previous days is allowed).

Lazy diet

A diet for the lazy consists of giving up prohibited foods, a strict diet and a certain system of fluid intake. So, 20 minutes before each meal you need to drink 2 glasses of clean water, and an hour after - a cup of green tea.

Avoid sauces and dressings

Adding sauces and dressings to your favorite dishes can quickly turn a healthy meal into a calorie bomb.

For example, one tablespoon (13 grams) of mayonnaise can contain up to 90 calories, and ranch dressing has 73 calories per tablespoon (15 grams) (,).

Teriyaki sauce, sour cream, peanut butter and maple syrup are some other popular sauces and dressings that can quickly add to your calorie intake.

Using calorie calculation methods, you can estimate that eliminating even one serving of these high-calorie condiments each day can reduce your calorie intake, helping you lose up to 10 pounds over the course of a year.

When combined with other methods, it can help increase weight loss quickly.

Instead, try flavoring your foods with herbs and spices to reduce your calorie intake and maximize weight loss.

As an alternative, try replacing sauces and dressings with low-calorie options such as hot sauce, mustard or horseradish.

Summary:

Many dressings and sauces are high in calories. Eliminating them or replacing them with low-calorie alternatives can help you lose weight.

No. 2 Ginger + cucumber

Another miracle drink, which you should drink immediately before bed, speeds up metabolism, removes waste and toxins, and promotes fat burning. Works great not only as a means for emergency weight loss, but also in everyday life for a comprehensive fight against excess weight. It is prepared like this:

Chop a cucumber, a bunch of fresh herbs (parsley or cilantro) and a whole lemon into a blender bowl. Add 1 tablespoon each of grated ginger root and aloe juice, pour in half a glass of water. Beat the contents until smooth. The composition will allow you to lose up to three kilograms per night.

Do HIIT exercises

High-intensity interval training (HIIT) is exercise that alternates between quick bursts of activity and short periods of recovery, thereby keeping your heart rate fast to increase fat burning and accelerate weight loss.

Adding HIIT to your daily routine can be an incredibly effective tool in helping you lose 5kg in a month.

In fact, one study of nine men compared the effects of HIIT with running, cycling and resistance training. This study found that a 30-minute HIIT session burned 25-30% more calories than other activities ().

Another study found that men who did just 20 minutes of HIIT three times a week lost 2 kg of body fat and 17% belly fat over 12 weeks without making any changes to their diet or lifestyle ().

To start, try switching from cardio to high-intensity interval training (HIIT) once or twice a week, alternating between running and walking for 30 seconds at a time.

You can also experiment with other activities in your HIIT workouts, such as jumping jacks, squats, push-ups, and burpees.

Summary:

HIIT can burn more calories than other forms of exercise, thereby increasing weight loss and fat burning.

How to lose weight and pump up all the muscles of the body in 2 minutes a day

How to do the plank exercise, and what kind of magical exercise this is, this is exactly what will be discussed in this article.

Proper nutrition helps you lose extra pounds, physical activity helps speed up this process and give your body a beautiful, sculpted shape. We don’t always have time to do a full workout, or even start doing any kind of workout at all, and here the “magic” plank exercise can come to our aid. Why “magical”, you ask? Yes, because if you spend at least 2 minutes on this exercise within a month, you will already notice how your body begins to change.

What is the essence of the plank exercise?

At first glance, the plank may seem like a simple exercise. But as soon as you delve into its essence, you will immediately understand that this is not so. For this exercise to be beneficial, it must be performed for at least two minutes daily. To do this, you will have to “hover” above the floor, leaning only on your hands and toes. There are several main types of planks:

-classic plank; -side bar; -complicated types of planks.

Next, we will take a closer look at each type of plank separately.

Classic plank

The classic plank is performed while exhaling and held with moderately tense muscles. Remember that the plank is a static exercise that does not require movement. Therefore, the main thing is to correctly fix the position of the body; for this you need to do the following:

Lie on your stomach and bend your elbows. Fix yourself in this position. You only need to lean on your elbows and fingertips. At the same time, remember about other parts of the body:

Legs should be straight and feet should be brought together. The buttocks need to be tense and not relaxed until the end of the exercise. The stomach needs to be pulled in and the lower back straightened. The elbows should be directly under the humerus.

To begin with, it will be enough for you to spend 10 seconds in this position and gradually reach the required two minutes. Remember not to overexert yourself the first time. It is better to gradually add a few seconds to the execution of the classic plank.

Side plank

A more effective type of plank is the side plank. The thing is that to perform it you will have to work harder. After all, this time you will need to hold your body on just two support points. So first you need to lie on your left side. Then place your elbow under your shoulder and straighten your legs. In this case, you need to place your right hand on your right thigh. After this, tighten your abdominal muscles and lift your pelvis off the floor, maintaining balance on your feet and forearms. The duration of the exercise should be at least 30 seconds. If you can’t hold out right away, then repeat it several times so that in total it takes 30 seconds. You can repeat the exercise on different sides.

Complicated types of planks

For advanced users, you can use complications that will help improve the result. Here are more complicated types of planks:

With your leg raised. While doing the classic plank, lift one leg up. This will increase the load on your abdominal muscles.

With your hand raised. Same principle as with the leg raised.

On fitball. You can do the plank with your feet or hands on the ball.

The benefits of different types of planks

The plank will have its own benefits for different muscles of the body. This is what you will get by doing this exercise every day:

Firm buttocks . This exercise tones the gluteal muscles and posterior calf muscles. Helps get rid of cellulite.

Strong back . The plank trains the shoulders, neck and lower back muscles. It will also help get rid of pain between the shoulder blades and shoulders.

Beautiful legs. When performing a side plank, the main emphasis is on the legs. Moreover, all muscles from calves to thighs are involved.

Pumped up abs . The abdominal muscles are automatically trained when the body is tense.

Toned arms. The arms also experience maximum tension, due to this they are intensively tightened.

Errors when doing planks

When starting to perform the plank exercise, people often make various mistakes. Therefore, it is worth remembering that when performing any type of plank, the tailbone must be even. It is also worth noting that very often when doing the plank, people’s pelvis sag, and this is wrong. The buttocks need to be tensed and fixed in one position until the end of the exercise. Other parts of the body must also be in the correct position and not change it during the exercise. Another common mistake is legs and feet moving apart, although they should be together. And this is very important, because the wider the feet are, the greater the load on the knees.

Remember that you should not forget about proper nutrition. You shouldn’t eat everything, but you shouldn’t exhaust yourself with strict diets. A comprehensive and balanced diet is what you need.

Watch this wonderful video about how to do the plank exercise, I hope you liked this information and will help you achieve your goals and desires for a beautiful figure.

Move more throughout the day

Even when you're short on time and can't afford a full workout, adding a little activity can lead to fat loss.

Non-exercise thermogenesis (NEAT) is the burning of calories throughout the day without exercise. For example, this will happen during physical work such as gardening, walking, or even fidgeting in a chair ().

It is estimated that NEAT can burn up to 50% of total calories, although this number can vary greatly depending on your activity level ().

Making a few changes in your daily routine can burn calories, accelerating weight loss with minimal effort.

Parking your car farther away in the parking lot, taking the stairs instead of the elevator, taking a walk during your lunch break, and stretching every 30 minutes are a few simple ways to add more movement into your life.

Summary:

Non-exercise thermogenesis (NEAT) can burn up to 50% of total calories each day. Simple movements throughout the day can help you burn more calories, thereby increasing your weight loss.

Summarize

• Although losing 5kg in a month may seem like a daunting task to many people, it is entirely possible by making some simple changes to your diet and lifestyle.
• Take it one step at a time, incorporating a few small changes each week to lose weight safely and sustainably, maintaining your goal weight for a long time.
• Patience and hard work will help you achieve your weight loss goals and improve your overall health in the process.

Tags: How to lose weight

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Minus 5 kg in 10 days – protein diet

The vast majority of nutritionists recommend switching to a protein diet for everyone who wants to lose weight and get in shape. The advantage of this type of diet is its simplicity in psychological and physiological terms. Protein products are very diverse, for almost every taste. Therefore, you will not feel disadvantaged, forced to eat tasteless food.

In addition, a protein diet minus 5 kg in 10 days gives excellent results. When the flow of carbohydrates into the body is significantly reduced, the only option for maintaining energy balance is the breakdown of old reserves. At the same time, muscle mass of the body does not suffer.

Another advantage of the minus 5 kg diet is that there are no restrictions on the amount of food. You can eat as much as your body requires. But within reasonable limits, of course.