Effective methods to lose weight by 5 kg in 7 days from trainers and nutritionists. Caloric deficiency, nutritional tips, popular express diets. Workouts to burn fat and that you are prohibited from losing weight.
Fitness trainers and nutritionists, explaining how to lose 5 kg per week (fat, not water) and not harm your body, advise you not to pay attention to advertising promises "effective and novel diets" Y "miracle products"That burns fat instantly.
All effective methods that really help to quickly reduce weight have long been studied by all specialists. The choice of the appropriate option depends on the initial data: the percentage of excess fat mass, its structure and the period of weight loss. The less time it takes to correct the figure, the stricter the rules.
Quickly lose weight 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 will not be difficult to adhere to, as well as regular exercise to burn the hated fat reserves.
The first thing you should do to lose 5 kg in a week
It is necessary to choose a properly balanced diet or diet. All foods that contain sugar should be excluded from the diet, including those that use sugar as a preservative. You should also give up fast food, soda, and alcohol. We will have to eliminate fatty foods, delicacies, spicy and salty foods, smoked meats and canned foods.
Counting the number of calories that need to be burned in 7 days to urgently lose 5 kg is best done according to Max Vishnovsky's definition.
Max Wishnofsky calculated in 1958 that 1 pound of fat in the human body provides 3500 kcal of energy. From this it follows that to lose weight by 1 kg, you need to spend or receive less than 7 716 kcal, at 5 kg per week, this is 38 580 kcal.
Divide 38580: 7 = 6500 kcal per day to burn. The basic metabolism, which ensures the vital activity of the body, will consume 2000 kcal, so it remains: 6500-2000 = 4500 kcal.
It is impossible to expend so 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 to combine intense cardio and strength training. The former will help burn fat stores and the latter will help build muscle relief. In addition, you need to walk more often in the fresh air, walk, climb stairs without using the elevator.
You must immediately accept that you will have to take care of yourself and set aside time for this, such as for a second job.
It is known that a person can get rid of 1. 5-2 kg of fat in a week. But how to lose weight quickly? 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 excess fluid that is saturated with adipose tissue. The elimination of edema reduces the volume and the person loses weight.
Effective ways to lose 5 kg in 7 days
The main advice nutritionists give for successful weight loss is to use a calorie deficit.
A decrease in the amount of energy consumed to a physiological norm and an increase in physical activity is an important condition that helps to lose weight by 5 kg per week without dieting.
Method 1. Proper nutrition: a balanced diet
Instead of foods rich in calories and easily digested, you should give preference to foods rich in fiber: vegetables, legumes. It's best to completely avoid foods made with saturated animal fats.
Leave only healthy vegetable fats in the diet, as well as a small amount of thesenutrientsfound in lean meats, fish, dairy products, eggs, and shellfish.
In order to urgently lose 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, most of which should be complex and slow-digesting carbohydrates invegetables and fruits, cereals (buckwheat and oats), durum wheat pasta, whole wheat bread.
The amount of protein obtained from white meat of chicken, turkey, fish, low-fat cheese, milk and cottage cheese, other fermented milk products, as well as nuts and soy milk should be 90-100 g, one third of which should be obtained from animal products. Keep in mind that the amount of nutrient 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, it is necessary to eat foods not very high in calories, but little by little and more often, up to 4-5 times a day. Sausages and delicacies, canned foods, baked goods, candy, French fries should not appear on the table.
Method 3. Don't skip breakfast!
Speed up your metabolism! To do this, you cannot skip meals in the morning. After waking up, it is necessary to drink a glass of water with a few drops of lemon juice, wait 45 minutes and have breakfast.
The morning meal 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 vital hydration will help prepare the digestive organs for active work.
A glass of water before each meal will quench your thirst, it will prevent it from being confused with hunger, so the feeling of satiety will come sooner. In addition, the water will remove the breakdown products of fat from the body and restore the plumpness of the skin, which often sags with rapid weight loss.
Method 5. Burn Fat Through Exercise!
Regular physical activity (morning exercises and walks outside during the day, physical and strength training, outdoor games with children and swimming), any sports activity will help you to actively burn calories.
You can lose weight quickly for a man and a woman by interval training. Add 20-30 minute sessions 3-4 times a week. Aerobic exercise stimulates blood circulation, acceleratingthermolipolysis- fat breakdown and power - serve to tighten weakened muscles.
Fast and dangerous methods to lose 5 kg in 7 days
In addition to safe, expert-approved weight loss methods, and "instant»- effective restrictions that give a temporary result.
With their help, you can get rid of 5 kg or more in a week, but as soon as you improve your food and the usual way of life, the weight will return again, taking additional kilograms with you:
Option 1. Refusal of snacks
Eating right throughout the day means eating healthy snacks so hunger doesn't build up. But if you need to lose weight quickly in just a few days, then "biting" will interfere with the weight loss process, increasing your daily calorie intake or interrupting your appetite.
Option 2. Cascade fasting
To quickly shed extra pounds, you need to timely burn glycogen, the body's energy reserve, which is produced by the liver from carbohydrates.
Fasting helps the body use thermolipolysis.burn fat- for energy instead of glycogen stores. In addition, this method removes a large amount of excess fluid from the tissues, reducing the volume of the body.
One of the simplest intermittent fasting techniques is to skip food for 16 hours. You can start the process from 7: 00 p. m. and continue until 11: 00 a. m. During this period, the body will use up the entire glycogen reserve.
Option 3. Two meals a day
Reduce your calorie intake by eating two meals a day.
If you combine intermittent fasting with this rapid weight loss method, breakfast in the morning will be at 11 o'clock and dinner can be planned at 18-19 at night.
Option 4. One meal a day
Some people use an even 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 the metabolic process, which in the future will lead to strong weight gain.
In most cases, this method can only be used in the summer season, when you don't feel like eating naturally, but it is only available in small regions of the country.
Option 5. Lazy weight loss
This method is suitable for women who prefer cosmetic help if they need to lose weight quickly. This could be:
- Vacuum massage or pressotherapy;
- Microcurrent therapy;
- Anti-cellulite massage;
- Endermolift, which combines vibration and vacuum massage;
- Intralipotherapy: liposuction in a non-surgical way, by introducing drugs that absorb fat accumulations in problem areas.
These procedures were developed by doctors to help bedridden patients, so it is not realistic to expect to lose a few pounds in a week with their help. Nourishing wraps and massages also have no particular effect on rapid weight loss, but they do improve the condition of the skin. Butdietmust be observed without fail, since excess calories will impede the formation of the body.
Diets to eliminate the extra 5 kg in a week
It is possible to regain your ideal figure in a week with the help of a proper diet, sufficient hydration of the water you drink, and optimal physical activity.
When choosing the right diet, you need to consider its type. They are conventionally divided into:
Monkey hard dietswhen there is a product in the diet. It can be kefir, apples, buckwheat porridge. Despite the rapid result of shedding extra pounds, not every girl can handle a seven-day marathon on just one product.. . .Additionally, these restricted eating patterns can harm the body;
Lean diets, the calorie of which does not exceed 900-1000 kcal per day. In this case, the fat is burned faster, but when you return to a healthier diet, your body weight increases rapidly, restoring fat stores;
Protein diets. . . This type of food is considered the most effective when you want to lose 5 kg in 1 week. Ban harmful products that contain simple carbohydrates: sugar, baked goods, confectionery. On a protein diet, healthy slow carbohydrates are also limited: grains, hard pasta, vegetables, and fruits.
At this time, they eat low-fat cottage cheese, white poultry, river fish, and egg whites. This royal diet has its advantages: fast plumb bob and long-term results, a reduced risk of muscle breakdown.
Of the disadvantages of a protein diet, doctors call bad breath, the possible occurrence of constipation due to a lack of moisture in the body and an increased load on the kidneys.
The water balance should be maintained by drinking between 1, 5 and 2 liters of clean water a day. Calculate the exact volume times body weight by multiplying 1 kg by 30 ml. Liquid meals and other beverages are not included in this amount. The only alternative is unsweetened green tea, which can partially replace water.
From the list of the most popular express diets that allow you to get rid of 2-5 kg in 7 days, the reviews positively characterize:
Kefir diet to lose weight
Ishard diet monkeyallows you to drink 1-1. 5 liters of fermented milk drink with 1. 5% fat daily.
The product must be natural, without sweeteners, flavorings 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 the kefir diet for a maximum of 5-7 days, you should compensate for the loss of animal protein with boiled lean meat and carbohydrate deficiency - with apples or citrus fruits.
A fermented milk diet dehydrates the body, so its result is high: 5 kg in 5 days.
It is difficult to combine such nutrition with vigorous physical activity, so fat is burned slowly.
Buckwheat diet
In the evening, 1. 5-2 glasses of buckwheat grains are poured into a thermos, 3-4 glasses of boiling water are poured and insisted overnight (8-10 hours). In the morning, the porridge is divided into several portions and eaten in one day.
From the fourth day of the mono-diet, you must replenish the diet with an apple every day. After 5 days of buckwheat diet, you need to include kefir in the menu: 1 liter for the remaining days, 1-1. 5 glasses per day.
Steamed buckwheat without oil and salt, even in combination with kefir and greens, does not exceed 900-950 kcal per day. Such a meager diet allows you to lose 1 kg per day, but the result will be extremely difficult to consolidate.
Apple or cucumber
The whole 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 between 90 and 95% moisture and fiber, which satisfies hunger and stimulates the digestive tract. They are also a natural diuretic that relieves swelling and removes stagnant fluid in tissues.
Apples are famous for their negative caloric content: the amount of energy that is expended in their digestion is greater than that provided by this wonderful fruit. During the day, you can eat some of the apples fresh, and at night, bake them without adding sugar. Also, you can drink unsweetened green tea and water.
The result of this type of diet is 5 kg per week due to the low calorie content of the daily diet and the elimination of excess fluid.
Only non-working people can stick to such extreme diets. Eating less than 900-1000 kcal per day is stressful on the body, an extreme measure when you need to lose weight urgently without taking into account the damage done to the body.
Is it possible to lose 5 kg without dieting?
You can order your figure without extreme methods, following the recommendations of a nutritionist:
- Sleep at least 8 hours a day. Lack of adequate rest often leads to overeating and being overweight.
- Drink 1, 5-3 liters of water a day. For 1 kg of body weight, according to WHO, there should be at least 30 ml of water per day.
- Eat healthy foods regularly, 5 to 6 times a day. Get up from the table with a slight feeling of hunger.
- Strive for a calorie intake that matches your ideal body weight. And after reaching the coveted figure, stick with 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 a masseur and beautician, use a contrast shower and bath procedures.
These recommendations should be followed in combination. A healthy lifestyle will help you shed 5 extra pounds and get back to normal without dieting.
Features of losing weight in 5 kg for a teenager
A growing body should not be severely restricted in its diet. To lose 5 kg of excess weight for a teenager, you must:
- The first step is to eliminate harmful products from the diet: fast food and semi-finished products (meatballs, cutlets and others), which contain the maximum amount of fat; confectionery: cakes, pastries, sweets, pastries. Replace white bread with a small slice of rye;
- Every day in the diet of a teenager should prevail: raw vegetables and fruits, soups in vegetable broth. Meat dishes are prepared from lean varieties, the primary broth is drained, only secondary broth is used. Fried, salty and smoked foods should be excluded;
- The serving 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, and playing outside can diversify a teenager's workouts.
If the weight does not disappear after following the recommendations and the adolescent is obese, you should consult an endocrinologist.
TOP exercises to lose weight quickly at home
Many people, thinking about how to quickly lose 5 kg in a week, immediately start pumping their abs in the most usual way. But according to research, curling is not the most fat burning exercise.
And one exercise will not help much, there is another method for this: interval or circuit training.
This super effective cyclical workout speeds up your heart rate, burning energy into your muscles at top 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 workout
These workouts can be done at home without special equipment. The point is to do a series of exercises in a row, one after the other, without breaks to rest. For example, you have 4 exercises:
- Burpee;
- Lizards;
- Lunges;
- Torsion scissors.
You do them without rest for 10-15 reps and only then rest for a minute and a half and start the circle again.
For beginners, you can start 15-20 times, for people with the best level of training, a 30-times pace is suitable.
The shorter the pause, the greater the effect. You can not rest for a long time, as the whole result will be reduced to zero. The more intensely you act, the more fat you will burn.
Circular training with medium load
These exercises create a moderate heart rate, which helps you actively burn calories. Among aerobic exercise, we choose: brisk walk on a surface with a slight incline (you can replace it with a ladder or ladder on the spot, for example, standing on a pile of books), squat jumps and an asterisk (swing jumps) .
This training should be done in 3-5 circles.
If it is easy for you, you can make two circles in a row. But in fact, most beginners rarely master the first circle, even though it seems very simple.
When preparing a plan on how to lose 5 kg in a week at home, turn on a balanced diet with a complete setnutrients, drink enough water to flush out toxins, thermolipolysis products, and other bodily reactions, and also increase the intensity of circuit training.
Cyclical training is incompatible with strict diets! Improper nutrition can cause significant damage to the body when using fat burning workouts.
Who can not lose weight 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 a delay in fetal growth and negatively affect the nutrition of the baby.
- Women during menopause. Six months after the onset of menopause, weight usually stabilizes.
- To the elderly. In adulthood, proper nutrition is necessary, since various restrictions can lead the body to stress and impaired immunity.
- He suffers from problems with the gastrointestinal tract: gastritis, gastric ulcer and duodenal ulcer, liver and pancreas diseases.
- With diabetes mellitus.
- With kidney 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 the result obtained becomes more important every day. The amount of pounds lost will vary based on the data at the start.
The percentage of body fat is higher than normal, since the higher this figure, the more kilograms you can lose.
Fatty Tissue Structures: Loose lipid tissue, like a sponge, retains moisture and then loses it first. In this case, in a week, you can easily lose 5-8 kg. Hard, hardened fat is more difficult to remove, so your weight loss results will be more modest.
In trained people, the effect of losing weight may be less than in women with loose adipose tissue.
Having achieved a result of 5 kg per week, you cannot stop and go back to your usual diet; This will lead to bulimia, that is, episodes of overeating. This is what nutritionists call interruptions in eating behavior.
Choosing an incorrect, too strict diet serves as a trigger for such a pathology. Therefore, when leaving any restricted diet, you must follow the principles of choosing a healthy diet.
In the process, you may encounter psychological difficulties, but imagine how your life will change!
You will be able to wear a beautiful dress, you will look lighter and slimmer. You will feel lighter and easier! You've already eaten enough in your life, take a break and take care of yourself, it's so cute!
Nutrition experts advise against starvation or rigid diets. The body, sensing the danger, enters an economical way of life. This is expressed by the appearance of weakness, dizziness and other negative symptoms. As a result of poor health, motor activity decreases, which leads to the termination of thermolipolysis.
Nutrient deficiencies due to diet cause the body to break down muscle tissue. When a person returns to their usual diet, instead of restoring lost muscles, the body accumulates fat!
If you practice the pendulum, starvation diets with periods of high calorie nutrition, then over time the percentage of body fat relative to muscle mass increases. The accumulation of fat stores over the years makes weight loss difficult.
The weight loss drugs that are widely advertised today havetemporary effect. . . Weight loss medications suppress appetite for a short time or have a mild diuretic (diuretic) effect. They are able to slightly reduce weight and reduce body volume, but soon the body gets used to them and the effect wears off or the weight returns after stopping the intake.
Such drugs have a negative side effect: they increase blood pressure, load the heart, blood vessels, and cause the risk of stroke and problems with the thyroid gland.
Dressings, clips, diuretics and laxatives, stimulation of gastric cleansing have a deplorable effect on weight loss from the body. The best way to lose weight has always been reasonable calorie restriction and physical activity.
conclusion
When choosing how to lose 5 kg 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 a quick result can play a cruel joke on weight loss: as soon as the period of starvation is over, the body will urgently gain the lost weight, adding an additional 2-3 kilograms bonus. Getting a slim figure while maintaining good health is real. You just need to follow reasonable recommendations.