Effective methods for losing 5 kg in 7 days by fitness trainers and nutritionists. Calorie deficit, food tricks, popular express diets. Exercises to burn fat and who is forbidden to lose 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 new diets"and"miracle products"It burns fat immediately.
All effective methods that really help to lose weight quickly have long been studied by all specialists. The choice of an appropriate option depends on the initial data - the percentage of excess fat, its structure and the period of weight loss. The less time it takes to correct the figure, the stricter the rules.
Lose weight fast by 5 kg in one week- The task is real, the key to the success of such an event is the choice of low-calorie but convenient diet, which will not be difficult to adhere to, as well as regular exercise to burn the hated fat reserves.
The first thing you need to do to lose 5 kg in one week
You need to choose a diet or a properly balanced diet. All foods containing sugar should be excluded from the diet, including those that use sugar as a preservative. You also need to give up fast food, soda and alcohol. We will have to eliminate fatty foods, delicacies, spicy and salty foods, smoked meats and canned food.
Counting the number of calories that need to be burned in 7 days to lose 5 kg urgently is best done according to the definition of Max Vishnovsky.
Max Wisnowski calculated in 1958 that 1 pound of fat in the human body gives 3500 kcal of energy. It follows that to lose 1 kg, you need to spend or receive less than 7, 716 kcal, 5 kg per week - that's 38, 580 kcal.
Divide 38580: 7 = 6500 kcal per day for burning. The main metabolism, which provides the vital activity of the body, will consume 2000 kcal, therefore it remains: 6500-2000 = 4500 kcal.
It is impossible to expend such an amount of 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 first will help burn fat reserves, and the second will help form muscle relief. In addition, you need to walk more often in the fresh air, to walk, to climb stairs without using the elevator.
You must immediately accept that you will have to take care of yourself and take time for this, as 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 fast? Of the 5 kg lost in one week, the maximum amount of fat can be 1, 5 kg, the remaining 3, 5 kg of weight are excess fluid, which is saturated with adipose tissue. Eliminating the swelling reduces the volume and the person becomes weaker.
Effective ways to lose 5 kg in 7 days
The main advice that nutritionists give for successful weight loss is to use a calorie deficit.
Reducing the amount of energy consumed to physiological norm and increasing physical activity is an important condition that helps to lose 5 kg per week without dieting.
Method 1. Proper nutrition - a balanced diet
Instead of high-calorie and easily digestible food, you should give preference to foods rich in fiber - vegetables, legumes. Dishes prepared with saturated animal fats are best avoided altogether.
Leave only healthy vegetable fats in the diet, as well as a small amount of themnutrientswhich are found in lean meat, fish, dairy products, eggs and seafood.
To lose weight urgently by 5 kg per week and at the same time not harm the body, it is necessary to reduce carbohydrate intake to 300-350 g per day, the bulk of which must be complex, slowly digestible carbohydrates invegetables and fruits, cereals (buckwheat and oats), durum wheat paste, wholemeal bread.
The amount of protein obtained from white chicken, turkey, fish meat, 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 should be obtained from animalproducts. It should be borne 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 with300-500 kcal. . . In this case, you should eat not many high-calorie foods, but little by little and more often, up to 4-5 times a day. Sausage and delicacies, canned food, baked goods, pastries, french fries should not appear on the table.
Method 3. Don't miss breakfast!
Speed up your metabolism! To do this, you can not miss a meal in the morning. After waking up, you should drink a glass of water with a few drops of lemon juice, wait 45 minutes and have breakfast.
Morning food stimulates metabolic processes throughout the day better than other methods.
Method 4. Drink clean water!
Quench your thirst more often with a few sips of water! 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, will prevent it from being confused with hunger, so the feeling of satiety will come sooner. In addition, water will remove the breakdown products of body fat and restore the turgor of the skin, which often sags with rapid weight loss.
Method 5. Burn fat through exercise!
Regular physical activity - morning exercises and daily walks in the fresh air, fitness and strength training, outdoor games with children and swimming - every sport activity will help you actively burn calories.
You can lose weight fast for both men and women using interval training. Add 20-30 minute sessions 3-4 times a week. Aerobic exercise stimulates blood circulation, which speeds upthermolipolysis- The breakdown of fat and nutrition - serve to tighten weakened muscles.
Fast and dangerous methods to lose 5 kg in 7 days
In addition to safe weight loss methods approved by experts, and "instantly»- 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 the food and normal lifestyle improves, the weight will return, taking extra pounds with you:
Option 1. Refusal of snacks
Proper nutrition throughout the day includes eating healthy snacks so that hunger does not accumulate. But if you need to lose weight fast in just a few days, then "biting" will interfere with the process of losing weight, increasing daily calorie intake or interrupting appetite.
Option 2. Cascading fasting
To get rid of extra pounds quickly, you need to burn glycogen in a timely manner - the body's energy reserve, which is produced by the liver from carbohydrates.
Fasting helps the body use thermolipolysis -fat burning- to obtain energy instead of glycogen stores. In addition, this method removes a large amount of excess fluid from the tissues, reducing body volume.
One of the simplest techniques for intermittent fasting is to skip meals for 16 hours. You can start the process at 7 pm and continue until 11 am. During this period, the body will use up all its glycogen stores.
Option 3. Two meals a day
Reduce your calorie intake by eating two meals a day.
If you combine periodic fasting with this method of rapid weight loss, then breakfast will be at 11 o'clock, and dinner can be planned at 18-19 o'clock in the evening.
Option 4. One meal a day
Some people use an even more effective method of losing weight in one week - eating healthy foods for lunch - once a day.
Such a scheme is difficult to use not only physically but also mentally. It also helps to slow down the metabolic process, which in the future will lead to a sharp increase in weight.
Most often, this method can be used only during the hot summer season, when you do not feel like eating naturally, but this is only available for small regions of the country.
Option 5. Lazy weight loss
This method is suitable for women who prefer cosmetic care if they need to lose weight quickly. This can be:
- Vacuum massage or pressure therapy;
- Microcurrent therapy;
- Anti-cellulite massage;
- Endermolift, combining vibration and vacuum massage;
- Intralipotherapy - liposuction in a non-surgical way, by introducing drugs that absorb fat deposits in problem areas.
These procedures have been developed by doctors to help bedridden patients, so it is unrealistic to expect to lose a few pounds a week with their help. The wraps and nourishing massage also do not affect the rapid weight loss, but improve the condition of the skin. Butdietit must be observed, as excess calories will interfere with the formation of the body.
Diets to eliminate excess 5 kg in one week
It is possible to regain your ideal figure in a week with the help of a proper diet, enough hydration from the water you drink and optimal physical activity.
When choosing the right diet, you need to consider their appearance. They are conditionally divided into:
Solid mono dietswhen there is one product in the diet. It can be kefir, apples, buckwheat porridge. Despite the rapid result of losing extra pounds, not every girl is able to withstand a seven-day marathon of one product.. . .In addition, these limited eating patterns can harm the body;
Lean dietswhose calories do not exceed 900-1000 kcal per day. Fat in this case burns the fastest, but when you return to a more complete diet, body weight increases rapidly, restoring fat reserves;
Protein diets. . . This type of food is considered most effective when you want to lose 5 kg in 1 week. Prohibits harmful products containing simple carbohydrates - sugar, baked goods, confectionery. With a protein diet, healthy slow carbs 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 real diet has its advantages - fast plummets and long-term results, reduced risk of muscle breakdown.
Among the disadvantages of the protein diet, doctors call bad breath, the possible occurrence of constipation due to lack of moisture in the body and increased load on the kidneys.
Water balance should be maintained by drinking 1, 5-2 liters of clean water a day. Calculate the exact volume by body weight by multiplying 1 kg by 30 ml. Liquid dishes 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 get rid of 2-5 kg in 7 days, the reviews are positive:
Kefir diet for weight loss
Thisheavy 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, flavors or preservatives. Yogurt or kefir is intended for one day on an empty stomach, for 3 days you can lose 2, 5-3 kg of excess weight.
If you follow the kefir diet for up to 5-7 days, then you need to compensate for the loss of animal protein with cooked lean meat, and carbohydrate deficiency - with apples or citrus fruits.
Diet with fermented milk dehydrates the body, so the result is high - 5 kg in 5 days.
It is difficult to combine such a diet with intense physical activity, so fat is burned slowly.
Buckwheat diet
In the evening 1, 5-2 cups of buckwheat grains are poured into a thermos, 3-4 cups of boiling water are poured and insist overnight (8-10 hours). In the morning, the porridge is divided into several portions and eaten daily.
From the 4th day of the monodiet you should supplement the diet with one apple every day. After 5 days diet with buckwheat, you need to include kefir in the menu - 1 liter for other days, 1-1, 5 cups a day.
Stewed buckwheat without oil and salt, even in combination with kefir and vegetables, 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
All week it is allowed to eat 1-1, 5 kg of apples or 1, 5-2 kg of cucumbers. In addition, you should drink 1-1, 5 liters of clean water.
Cucumbers contain 90-95% moisture and fiber, which satiate hunger and stimulate the digestive tract. They are also a natural diuretic that relieves puffiness and removes stagnant fluid in the tissues.
Apples are known for their negative calorie content - the amount of energy spent on digestion is more than this wonderful fruit. During the day you can eat some of the apples fresh, and in the evening - bake them without adding sugar. You can also drink unsweetened green tea and water.
The result of such diets is 5 kg per week due to the low calorie content in the daily diet and the removal of excess fluid.
Only non-working people can adhere to such extreme diets. Eating less than 900-1000 kcal per day is stress for the body, a last resort when you need to lose weight urgently without looking at the damage done to the body.
Is it possible to lose 5 kg without a diet?
You can put your figure in order without extreme methods by following the recommendations of a nutritionist:
- Sleep at least 8 hours a day. Lack of complete rest often provokes 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 food regularly, 5-6 times a day. Getting up from the table with a slight feeling of hunger.
- Aim for calories that correspond to your ideal body weight. And once you reach the desired figure, stick to it.
- Be sensitive to your body, lead an active lifestyle, incorporate yoga and breathing practices, physical education and outdoor games into your daily routine.
- Visit a masseur and beautician, use a contrast shower and bath treatments.
These recommendations must be followed in combination. A healthy lifestyle will help you get rid of 5 extra pounds and return to normal without dieting.
Characteristics of weight loss of 5 kg for a teenager
The growing body should not be strictly limited in its diet. To lose 5 kg of excess weight for a teenager, you need to:
- The first step is to eliminate harmful products from the diet - fast food and semi-finished products (dumplings, cutlets, etc. ) that 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, salted, smoked foods should be excluded;
- The portion size should be reduced to normal, eat more often, but little by little;
- And last but not least, physical inactivity and weight loss are incompatible. It is necessary to increase physical activity. Swimming, dancing, outdoor games can diversify a teenager's workouts.
If the weight does not disappear after following the recommendations and the teenager is overweight, then you should 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 begin to pump the abdomen in the usual way. But according to research, curling is not the best exercise for burning fat.
And one exercise will not help much, there is another method for this - interval or circuit training.
This super effective cyclic workout speeds up your heart rate, burning energy in your muscles at maximum speed. Circuit training is not for building muscle, but for quick and easy weight loss. In one 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 set of exercises in a row, one after the other, without breaks for rest. For example, you have 4 exercises:
- Burpee;
- Pushups;
- Attacks;
- Twisting scissors.
Do them without a break for 10-15 repetitions and only then rest for a minute and a half and start the round again.
For beginners you can start from 15-20 times, for people with the best level of training is a suitable pace of 30 times.
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 intense you act, the more fat you burn.
Circuit training with medium load
These exercises create a moderate heart rate, which helps to actively burn calories. From aerobic exercise we choose: brisk walking on a surface with a slight incline (you can replace it with a ladder or ladder in place, for example, standing on a pile of books), squat jumps and asterisk (swinging jumps).
This workout should be done in 3-5 rounds.
If it's easy for you, you can do two rounds in a row. But in fact, most beginners rarely master the first round, although it seems very simple.
When making a plan on how to lose 5 kg per week at home, include a balanced diet with a complete setnutrients, drink enough water to remove toxins - products of thermolipolysis and other reactions of the body, and also increase the intensity of circuit training.
Cyclic workouts are incompatible with strict diets! Inadequate nutrition can cause significant damage to the body when using fat burning exercises.
Who can not lose weight by 5 kg per week
It is contraindicated for rapid weight loss:
- 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 strict diet can cause fetal growth retardation and adversely affect the baby's nutrition.
- Women during menopause. Six months after the onset of menopause, weight usually stabilizes.
- To old people. Adequate nutrition is needed in adulthood, as various restrictions can lead to stress and impaired immunity.
- Suffering from problems with the gastrointestinal tract - gastritis, gastric ulcer and 12th duodenal ulcer, diseases of the liver and pancreas.
- In diabetes mellitus.
- With renal failure.
- With endocrine diseases - thyroid problems.
Tips and motivation
If at the beginning of weight loss the desire for change is great, then every day the result becomes more important. The number of pounds dropped will vary depending on the data at the beginning.
The percentage of body fat is higher than normal, because the higher this figure, the more you can lose weight.
Adipose tissue structures - loose lipid tissue, like a sponge, retains moisture and then loses it in the first place. In this case, you can easily lose 5 to 8 kg in one week. Hard, hardened fat is harder to remove, so weight loss results will be more modest.
In trained people, the effect of weight loss may be lower than in women with loose fat.
Once you have achieved a result of 5 kg per week, you can not stop and return to your usual diet - this will lead to bulimia, ie bouts of overeating. This is what nutritionists call eating disorders.
Choosing the wrong, too strict diet serves as a trigger for such pathology. Therefore, leaving any diet with restrictions, you must follow the principles of choosing a healthy diet.
In the process you may encounter psychological difficulties, but just 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 lighter! You have already eaten enough in your life, rest and take care of yourself, it's very nice!
Nutrition experts advise not to use starvation or strict monodiet. The body, sensing the danger, switches to an economical lifestyle. This is expressed by the appearance of weakness, dizziness and other negative symptoms. As a result of poor health, motor activity decreases, leading to cessation of thermolipolysis.
Nutrient deficiencies due to diet cause the body to break down muscle tissue. When a person returns to his usual diet, instead of regaining lost muscles, the body accumulates fat!
If you practice the pendulum - starvation diets with periods of high-calorie eating - then over time the percentage of body fat relative to muscle mass increases. The accumulation of fat stores over the years makes it difficult to lose weight.
The weight loss drugs that are widely advertised today havetemporary effect. . . Weight loss drugs 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 disappears or the weight returns after stopping the intake.
Such drugs have a negative side effect - increase blood pressure, strain the heart, blood vessels, cause a risk of stroke and thyroid problems.
Plasters, forceps, diuretics and laxatives, stimulating the cleansing of the stomach have a deplorable effect on the slimming body. The best way to lose weight has always been a reasonable reduction in calories and physical activity.
Conclusion
When choosing how to lose 5 kg per week, it is better 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 with weight loss - as soon as the period of hunger is over, the body will urgently gain weight, adding a bonus of 2-3 extra pounds. Getting a slim figure while maintaining good health is real. You just have to follow reasonable recommendations.