An effective method of losing weight by 5 kg in 7 days from fitness coaches and nutritionists. Lack of calories, dietary tricks, popular express diets. Exercise burns fat and who is forbidden to lose weight.
Fitness trainers and nutritionists, explaining how to lose 5 kg a week (fat, not water) and not harm your body, advise you not to pay attention to advertising promises "effective new diet"and"magic product"That instantly burns fat.
All the effective methods that really help to lose weight fast have long been studied by all experts. The choice of the appropriate option depends on the initial data - the percentage of excess fat mass, its structure and duration of weight loss. The less time it takes to correct the figure, the stricter the rules.
Lose weight fast by 5 kg in a week- the task is real, the key to the success of such an event is the choice of a low -calorie, but comfortable diet, which is not difficult to adhere to, as well as regular exercise to burn the hated fat reserves.
The first thing to do to lose 5 kg in a week
It is necessary to choose the right diet or balanced diet. All foods that contain sugar should be excluded from the diet, including those that use sugar as a preservative. You should also leave out fast food, sodas and alcohol. We need to get rid of fatty foods, delicacies, spicy and salty foods, smoked meats and canned foods.
Calculating the number of calories that need to be burned in 7 days to lose weight immediately is best by Max Vishnovsky’s definition.
Max Wishnofsky calculated in 1958 that 1 pound of fat in the human body provides 3500 kcal of energy. It follows from this that to lose weight by 1 kg, you need to spend or receive less than 7 716 kcal, as much as 5 kg per week - this is 38 580 kcal.
Divide 38580: 7 = 6500 kcal per day to be burned. The basic metabolism, which ensures the vital activities of the body, will consume 2000 kcal, therefore, it remains: 6500-2000 = 4500 kcal.
It is not impossible to expend that much energy in 1 day, but diet and exercise will help you get closer to this result.
The real way to lose 5 kg in a few days is by combining cardio and intense strength training. The first will help burn fat reserves, and the second will help build muscle relaxation. In addition, you need to walk more often in the fresh air, walk, climb stairs without using the elevator.
You should immediately accept that you need to take care of yourself and allocate time for this, as for a second job.
It is known that a person can lose 1. 5-2 kg of fat in a week. But how to lose weight fast? Of the 5 kg lost in a week, the maximum amount of fat can be 1. 5 kg, the remaining 3. 5 kg by weight is an excess of fluid saturated with adipose tissue. Removing the edema reduces the volume and the person becomes slimmer.
An effective way to lose 5 kg in 7 days
The main advice that nutritionists give for successful weight loss is to use a calorie deficit.
A decrease in the amount of energy consumed according to physiological norms and an increase in physical activity are important conditions that help to lose weight by 5 kg a week without dieting.
Method 1. Proper nutrition - a balanced diet
Instead of high -calorie and easily digestible foods, you should give preference to foods rich in fiber - vegetables, legumes. Foods prepared with saturated animal fats should be avoided altogether.
Leave only healthy vegetable fats in the diet, as well as small amounts of thisnutrientsfound in lean meats, fish, dairy products, eggs and seafood.
To lose weight immediately 5 kg in a week and at the same time not harm the body, it is necessary to reduce the consumption of carbohydrates to 300-350 g per day, the main part of which should be complex, carbohydrates are slowly digested invegetables and fruits, cereals (buckwheat and oats), durum wheat pasta, whole grain breads.
The amount of protein obtained from white meat of chicken, turkey, fish, low-fat cheese, milk and cottage cheese, other fermented dairy products, as well as nuts and soy milk should be 90-100 g, one-third of which must be obtained from animal products. Keep in mind that the amount of nutrients and the weight of the product are not the same.
100 g of chicken breast contains only 23. 6 g of protein, and 100 ml of milk contains 2. 8 g.
Method 2. Reduce calorie intake
Reduce your daily calorie intake by300-500 kcal. . . In this case, you need to eat not high-calorie foods, but little by little and more often, up to 4-5 times a day. Sausages and delicacies, canned foods, baked goods, sweets, fries should not appear on the table.
Method 3. Don’t skip breakfast!
Speed up your metabolism! To do this, you should not skip meals in the morning. After waking up, you need to drink a glass of water with a few drops of lemon juice, wait 45 minutes and have breakfast.
Breakfast stimulates metabolic processes throughout the day better than other methods.
Method 4. Drink clean water!
Quench your thirst with a few sips of water more often! After waking up, a glass of life -giving moisture will help prepare the digestive organs for active work.
A glass of water before each meal will quench your thirst, preventing it from being confused with hunger, so the feeling of fullness will come sooner. In addition, water will remove fat breakdown products from the body and restore skin turgor, which often relaxes with rapid weight loss.
Method 5. Burn Fat Through Exercise!
Regular physical activity - morning exercises and walks during the day in the fresh air, fitness and strength training, outdoor games with children and swimming - any sports activity will help you actively burn calories.
You can lose weight fast for men and women using pause training. Add 20-30 minute sessions 3-4 times a week. Aerobic exercise stimulates blood circulation, which speeds upthermolipolysis- fat breakdown, and power - works to tighten weak muscles.
A quick and dangerous method to lose 5 kg in 7 days
In addition to safe weight loss methods, approved by experts, and "soon»- effective restrictions that provide temporary results.
With their help, you can lose 5 kg or more in a week, but once the diet and normal lifestyle improve, the weight will return, taking the extra kilograms with you:
Option 1. Rejection of snacks
Eating well throughout the day involves consuming healthy snacks so that hunger does not increase. But if you need to quickly lose weight in just a few days, then "biting" will interfere with the process of weight loss, increase daily calorie intake or interfere with appetite.
Option 2. Fasting cascade
To quickly get rid of extra pounds, you need to burn glycogen in a timely manner - the body's energy reserves, which are produced by the liver from carbohydrates.
Fasting helps the body use thermolipolysis -burn fat- to gain energy instead of glycogen storage. In addition, this method removes large amounts of excess fluid from the tissues, reducing body volume.
One of the simplest intermittent fasting techniques is to skip meals for 16 hours. You can start the process from 7pm and continue until 11am. During this period, the body will use up all its glycogen stores.
Option 3. Twice a day
Reduce calorie intake by eating twice a day.
If you combine intermittent fasting with this quick weight loss method, then breakfast is at 11 a. m. , and dinner can be planned at 6-19 p. m.
Option 4. One serving per day
Some people use a more effective method of losing weight for a week - eating healthy foods for lunch - once a day.
Such a scheme is difficult to use not only physically, but also mentally. In addition, it helps to slow down metabolic processes, which in the future will lead to a sharp increase in weight.
Often, this method can only be used in hot summers, when you do not want to eat naturally, but this is only available for small areas of the country.
Option 5. Lazy weight loss
This method is ideal for women who prefer cosmetic help if they need to lose weight quickly. This can be:
- Vacuum massage or pressotherapy;
- Micro current therapy;
- anticellulite massage;
- Endermolift, combining vibration and vacuum sequence;
- Intralipotherapy - liposuction by non -surgical means, by introducing a drug that absorbs the accumulation of fat in problem areas.
This procedure has been developed by doctors to help homeless patients, so it is unrealistic to expect to lose a few pounds in a week with their help. Nourishing wraps and massages also do not have a particular effect on rapid weight loss, but they do improve the condition of the skin. Butdietmust be observed without fail, because excessive calories will inhibit the formation of the body.
Diet to remove an extra 5 kg in a week
It is possible to regain your ideal figure in a week with the help of a proper diet, adequate hydration from the water you drink and optimal physical activity.
When choosing the right diet, you need to consider its type. They are conventionally divided into:
The mono diet is hardwhen there is one product in the diet. It can be kefir, apples, buckwheat porridge. Despite the quick results of losing extra pounds, not every girl is able to withstand a seven -day marathon on one product.. . .In addition, this limited eating pattern can be harmful to the body;
Skinny diet, calories not exceeding 900-1000 kcal per day. Fat in this case burns the fastest, but when you return to a healthier diet, weight increases rapidly, restoring fat reserves;
Diet protein. . . This type of food is considered most effective when you want to lose 5 kg of weight in 1 week. It prohibits harmful products that contain simple carbohydrates - sugar, baked goods, cakes. On a protein diet, healthy slow carbohydrates are also limited-whole grains, durum pasta, vegetables and fruits.
Currently, they eat low -fat cottage cheese, white chicken, river fish and egg whites. This real diet has its advantages - fast pipeline and long -term results, reduced risk of muscle damage.
Instead of a lack of protein diet, doctors call bad breath, the possible appearance of constipation due to lack of moisture in the body and increased load on the kidneys.
Water balance must be maintained by drinking 1. 5-2 liters of clean water daily. Calculate the exact volume by weight by multiplying 1 kg by 30 ml. Liquid foods and other beverages are not included in this quantity. The only alternative is sugar-free green tea, which can partially replace water.
From the list of the most popular express diets that allow you to lose 2-5 kg in 7 days, reviews positively characterize:
Kefir diet for weight loss
thisa difficult mono dietallows you to drink 1-1. 5 liters of fermented milk drink with 1. 5% fat per day.
The product must be natural, without any sweeteners, flavoring agents or preservatives. Yogurt or kefir is intended for one day of fasting, in 3 days you can lose 2. 5-3 kg of excess weight.
If you maintain a kefir diet for up to 5-7 days, then you need to compensate for the loss of animal protein with boiled lean meat, and the lack of carbohydrates - with apples or citrus fruits.
The diet of fermented milk dries the body, so the yield is high - 5 kg in 5 days.
It is difficult to combine such a diet with intense physical activity, so fat is burned slowly.
Diet room
In the evening, 1. 5-2 cups of buckwheat seeds are poured into a thermos, 3-4 cups of boiling water is poured and insisted overnight (8-10 hours). In the morning, the porridge is divided into several portions and eaten in a day.
From the 4th day of the mono-diet, you need to replenish the diet with one apple per day. After 5 days of buckwheat diet, you should include kefir in the menu - 1 liter for the remaining days, 1-1. 5 glasses a day.
Steamed buckwheat without oil and salt, even when combined with kefir and vegetables, does not exceed 900-950 kcal per day. A meager diet allows you to lose 1 kg per day, but the results will be very difficult to consolidate.
Apples or cucumbers
Throughout the week it is allowed to eat 1-1. 5 kg of apples or 1. 5–2 kg of cucumbers. Also, you need to drink 1-1. 5 liters of clean water.
Cucumbers contain 90-95% moisture and fiber, which satisfies hunger and stimulates the digestive tract. They are also natural diuretics that relieve swelling and remove stagnant fluid in tissues.
Apples are known for their negative calorie content - the amount of energy expended on their digestion is more than that provided by this beautiful fruit. During the day, you can eat some fresh apples, and in the evening - bake them without adding sugar. Alternatively, you can drink green tea and water without sugar.
The result of such a diet is 5 kg per week due to the low calorie content in the daily diet and getting rid of excess fluids.
Only people who are not working can adhere to such an extreme diet regime. Eating less than 900-1000 kcal per day is stressful for the body, an extreme measure when you need to immediately lose weight without seeing the harm done to the body.
Is it possible to lose 5 kg without dieting?
You can compile your figure without extreme methods, according to the recommendations of nutritionists:
- Sleep at least 8 hours a day. Lack of adequate rest often leads to overeating and overweight.
- Drink 1. 5-3 liters of water daily. For 1 kg of body weight, according to the WHO, there should be at least 30 ml of water per day.
- Eat healthy foods regularly, 5-6 times a day. Get up from the table with a little hunger.
- Strive to get a calorie intake that matches your ideal weight. And after reaching the desired figure, stick to it.
- Be sensitive to your body, lead an active lifestyle, include yoga and breathing practices, physical education and outdoor games in your daily routine.
- Visit massage therapists and beauticians, use contrast bath procedures and showers.
This recommendation must be followed in combination. A healthy lifestyle will help you get rid of 5 extra pounds and get back to normal without dieting.
Features a weight loss of 5 kg for a teenager
The growing body should not be strictly restricted in its diet. To lose 5 kg of excess weight for a teenager, you must:
- The first step is to remove harmful products from the diet - fast food and semi -finished products (dumplings, cutlets, etc. ), which contain the maximum amount of fat; sweets-cakes, pastries, candies, pastries. Replace white bread with a small piece of rye;
- Every day in the diet of a teenager should be given priority: raw vegetables and fruits, soups in vegetable broth. Meat dishes are prepared from the lean type, the main broth is dried, only the secondary broth is used. Fried, salty, smoked foods should be excluded;
- Portion size should be reduced to normal, eat more often, but little by little;
- And the last thing - physical inactivity and weight loss are incompatible. It is necessary to increase physical activity. Swimming, dancing, outdoor games can diversify a teen’s exercise.
If the weight is not lost after following the recommendations, and the teenager is obese, then you need to consult an endocrinologist.
TOP exercises for fast weight loss at home
Many people, thinking about how to quickly lose 5 kg in a week, immediately start pumping abs in the most common way. But according to research, curling is not the most fat -burning exercise.
And one exercise will not help much, there are other methods for this - interval or circuit training.
This highly effective cycle workout speeds up your heartbeat, burning energy in your muscles at maximum speed. Circuit training is not about building muscle, but about losing weight quickly and easily. For an hour, such a load allows you to burn about 300 kcal!
Fat burning exercises
This exercise can be done at home without special equipment. The point is to do a set of exercises in a row, one at a time, without pauses to relax. For example, you have 4 exercises:
- Burpee;
- Push-ups;
- Lunges;
- Scissors twist.
You do it without a break for 10-15 repetitions and only then rest for a minute and a half and start the circle again.
For starters, you can start at 15-20 times, for people with the best level of training, a rate of 30 times is ideal.
The shorter the pause, the higher the effect. You can not rest for a long time, because the overall result will be reduced to zero. The stronger you act, the more fat you burn.
Round workout with a moderate load
This exercise produces a moderate heartbeat, which helps burn calories actively. Of the aerobic exercises we chose: brisk walking on a surface with a slight tilt (you can replace it with a ladder or ladder on the scene, for example, standing on a stack of books), squat jump, and asterisk (swinging jump).
This exercise should be done in 3-5 circles.
If you feel easy, you can do two circles in a row. But in fact, most beginners rarely master the first circle, even if it seems very easy.
When preparing a plan on how to lose 5 kg of weight in a week at home, turn on a balanced diet with a complete setnutrients, drink enough water to get rid of toxins - products of thermolipolysis and other body reactions, and also increase the intensity of circuit training.
Cycle training is not compatible with a strict diet! Inadequate nutrition can cause significant harm to the body when using fat burning exercises.
Who can not lose weight by 5 kg per week
It is contraindicated to lose weight quickly:
- Children and older children who need a complete and balanced diet. In children and adolescents, nutritional deficiencies can cause nervous tension and stress, as well as negatively affect their development.
- Pregnant women and nursing mothers. A rigid diet can cause stunted fetal growth and affect the baby’s nutrition.
- Women during menopause. Six months after the onset of menopause, weight is usually stable.
- To the parents. In adulthood, adequate nutrition is necessary, as various restrictions can lead the body to stress and compromised immunity.
- Having problems with the gastrointestinal tract - gastritis, gastric ulcer and 12 diseases of duodenal ulcers, liver and pancreas.
- With diabetes mellitus.
- With renal failure.
- With endocrine diseases - problems with the thyroid gland.
Tips and motivation
If at the beginning of weight loss the desire to change is great, then every day the results obtained become more important. The number of pounds dropped will vary depending on the data at the start.
The percentage of body fat is higher than usual, because the higher this figure, the more you can lose kilograms.
The structure of adipose tissue - loose lipid tissue, like a sponge, retains moisture and then loses it in the first place. In this case, in a week, you can easily lose from 5 to 8 kg. Hard and hard fats are harder to get rid of, so the weight loss results will be more modest.
In trained people, the effects of weight loss may be lower than in women with loose adipose tissue.
After achieving a result of 5 kg a week, you can not stop and return to your normal diet - this will lead to bulimia, that is, overeating. This is what nutritionists call a disorder in eating behavior.
Wrong dietary choices, too strict, serve as a trigger for such pathologies. Therefore, when leaving any diet with restrictions, you need to follow the principle of choosing a healthy diet.
In the process, you may face psychological problems, but imagine how your life will change! ! !
You will be able to wear beautiful clothes, you will look lighter and slimmer. You will feel lighter and easier! You’ve had enough to eat in your life, relax and take care of yourself, it’s great!
Nutritionists advise not to use a starvation diet or a rigid mono-diet. The body, feeling the danger, goes to an economical way of life. This is manifested by the appearance of weakness, dizziness and other negative symptoms. As a result of poor health, motor activity decreases, leading to termination of thermolipolysis.
Lack of nutrients due to diet causes the body to break down muscle tissue. When a person returns to their normal diet, instead of restoring lost muscle, the body accumulates fat!
If you adopt a pendulum - a starvation diet with a period of high -calorie nutrition - then over time, the percentage of body fat in relation to muscle mass increases. The accumulation of fat reserves over the years makes it more difficult to lose weight.
The widely advertised slimming drug today has beentemporary effects. . . Medicines for weight loss suppress appetite for a short period of time or have a mild diuretic effect - diuretics. They can lose a little weight and reduce body volume, but soon the body will get used to it and the effects disappear or the weight returns after stopping the intake.
Such drugs have negative side effects - they increase blood pressure, load the heart, blood vessels, cause the risk of stroke and problems with the thyroid gland.
Plasters, clips, diuretics and laxatives, gastric cleansing stimuli have a depressing effect on the body to lose weight. The best way to lose weight is calorie restriction and reasonable physical activity.
Conclusion
When choosing a way to lose 5 kg of weight per week, it is best to focus on a combination of a healthy, low -calorie diet and physical activity that allows you to actively burn fat.
The desire for quick results can play a cruel joke with losing weight - as soon as the period of starvation is over, the body will immediately replenish the lost weight, adding a bonus of 2-3 extra kilograms. Getting a slim body while maintaining good health is real. You just have to follow reasonable recommendations.