Effective 5 kg weight loss methods in 7 days by fitness trainers and nutritionists. Lack of calories, nutritional tricks, popular espresso diet. Exercise for burning 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. "New effective diets"and"miracle products"That immediately burn fat.
All the effective methods that really help in rapid weight loss have long been studied by all specialists. Choosing the right 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.
Lose weight fast by 5 kg per 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 exercises to burn fat. urryer. reserve.
The first thing to do to lose 5 kg in a week
It is necessary to choose a diet or a properly balanced 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 get rid of fatty foods, tasty foods, spicy and salty foods, smoked meats and canned foods.
Counting the number of calories you need to burn in 7 days to urgently lose 5 kg is best done 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 that to lose weight by 1 kg, you need to spend or get less than 7 716 kcal, with 5 kg per week - that 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 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 build muscle relief. In addition, you need to walk more often in the fresh air, walk, climb stairs without using the elevator.
You need to immediately admit that you will need to take care of yourself and make time for it, as for a second job.
It is known that a person can get rid of 1, 5-2 kg of fat per week. But how to lose weight fast? From 5 kg lost per week, the maximum amount of fat can be 1. 5 kg, the remaining 3. 5 kg in weight is an excess of fluid that is saturated with adipose tissue. Removal of the edema reduces the volume and the person becomes thinner.
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.
Reducing the amount of energy consumed to a physiological rate and increasing 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 high-calorie and easily digestible foods, you should give priority to foods rich in fiber - vegetables, legumes. Foods 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 meats, fish, dairy products, eggs and seafood.
In order to urgently lose 5 kg per 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, slowly digestible carbohydratesin.vegetables and fruits, cereals (buckwheat and oats), whole wheat pasta, whole grain breads.
The amount of protein obtained from white 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 must be obtained from animal products. It should be borne 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 with300-500 kcal. . . In this case, you should eat foods not high in calories, but little by little and more often, up to 4-5 times a day. Sausages and delicious foods, canned foods, baked goods, sweets, chips should not appear on the table.
Method 3. Do not skip breakfast!
Speed up your metabolism! To do this, you can not skip breakfast meals. Once you wake up, you should drink a glass of water with a few drops of lemon juice, wait 45 minutes and eat breakfast.
Breakfast stimulates metabolism throughout the day better than other methods.
Method 4. Drink clean water!
Quench your thirst with a few sips of water more often! Upon awakening, 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, prevent it from being confused with hunger, so the feeling of satiety will come sooner. In addition, water will remove fat breakdown products from the body and restore skin turgor, which often decreases with rapid weight loss.
Method 5. Burn fat through exercise!
Regular physical activity - exercise in the morning and walking during the day in the fresh air, fitness and strength training, outdoor games with children and swimming - any sport activity will help you to actively burn calories.
You can quickly lose weight for a man and a woman by using interval training. Add 20-30 minute sessions 3-4 times a week. Aerobic exercise stimulates blood circulation, which speeds upthermolipolysis- breakdown of fats, and strength - 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 "immediate»- effective restrictions that give a temporary result.
With their help, you can get rid of 5 kg or more in a week, but once your diet and normal lifestyle improve, the weight will return again, taking the extra pounds with you:
Option 1. Refusal of food
Good food throughout the day includes eating healthy foods so as not to create hunger. But if you need to lose weight fast in just a few days, then the "bite" will interfere with the weight loss process, increasing your daily calorie intake or interrupting your appetite.
Option 2. Cascade fasting
To get rid of extra pounds fast, you need to burn glycogen - the body's energy reserve, which is produced by the liver from carbohydrates.
Fasting helps the body use thermolipolysis -fat burning- to get 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 of intermittent fasting is to skip meals for 16 hours. You can start the process from 19: 00 and continue until 11: 00. During this period, the body will use up its 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 method of rapid weight loss, then breakfast will be at 11am, and dinner can be scheduled at 6pm to 7pm.
Option 4. One meal a day
Some people use an even more effective method of losing weight in 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 a sharp increase in weight.
Most often, this method can be used only in the hot summer season, when you do not want to eat naturally, but it is only available for 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 fast. This could be:
- Vacuum massage or pressure therapy;
- Microcurrent therapy;
- anti-cellulite massage;
- Endermolift, combining vibration and vacuum massage;
- Intralipotherapy - non-surgical liposuction, introducing drugs that absorb fat accumulations in problem areas.
These procedures were developed by doctors to help bedridden patients, so it is unrealistic to expect them to lose a few pounds in a week with their help. Nourishing wraps and massages also do not have a special effect on rapid weight loss, but improve the condition of the skin. Butdietshould be observed without fail, as excess calories will prevent the formation of the body.
Diet to remove 5 kg extra per week
It is possible to regain your ideal figure in a week with the help of a proper diet, sufficient hydration from the water you drink and optimal physical activity.
When choosing the right diet, you need to consider their type. They are conventionally divided into:
Tough mono dietswhen there is a product in the diet. It can be kefir, apple, buckwheat porridge. Despite the rapid result of losing excess pounds, not every girl is able to afford a seven-day marathon in one product.. . .In addition, these limited patterns of nutrition can harm the body;
Lean diets, whose calories do not exceed 900-1000 kcal per day. Fat in this case burns faster, but when you return to a healthier diet, body weight increases rapidly, restoring fat reserves;
Protein diets. . . This type of food is considered the most effective when you want to lose 5 kg in 1 week. It prohibits harmful products that contain simple carbohydrates - sugar, baked goods, cakes. In a protein diet, healthy slow carbs are also limited - cereals, solid 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 plum lines and long-term results, a reduced risk of muscle breakdown.
Of the minuses of a 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 per day. Calculate the exact volume according to body weight by multiplying 1 kg by 30 ml. Liquid foods and other beverages are not included in this amount. The only alternative is sugar-free green tea, which can partially replace water.
From the list of the most popular espresso diets that allow you to get rid of 2-5 kg in 7 days, the ratings characterize positively:
Kefir diet for weight loss
itmono strict dietallows you to drink 1-1, 5 liters of fermented milk drink with 1, 5% fat every day.
The product should be natural, without any sweeteners, flavorings or preservatives. Yogurt or kefir are intended for a day of fasting, in 3 days you can lose 2, 5-3 kg of excess weight.
If you keep the kefir diet for up to 5-7 days, then you need to compensate for the loss of animal protein with lean meat, and the lack of carbohydrates - with apples or citrus.
A diet with fermented milk dehydrates the body, so its result is high - 5 kg in 5 days.
It is difficult to combine such a food with intense physical activity, so the fat is burned slowly.
Buckwheat diet
In the evening, 1, 5-2 cups of buckwheat are thrown into a thermos, pour 3-4 cups of boiling water and insist overnight (8-10 hours). In the morning, the porridge is divided into several portions and eaten during the day.
From the 4th day of the mono-diet, you should supplement the diet with an apple every day. After 5 days of buckwheat diet, you should include kefir in the menu - 1 liter for the remaining days, 1-1, 5 cups a day.
Steamed buckwheat without oil and salt, even in combination with kefir and vegetables, does not exceed 900-950 kcal per day. Such a poor diet makes it possible to lose 1 kg per day, but the result will be extremely difficult to consolidate.
Apple or cucumber
Throughout the 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 saturate the urine and stimulate the digestive tract. They are also a natural diuretic that relieves swelling and removes stagnant fluid in the tissues.
Apples are famous for their negative calorie content - the amount of energy expended on their digestion exceeds that of this wonderful fruit. During the day, some of the apples can be eaten fresh, and in the evening - bake them without adding sugar. Furthermore, you can drink green tea without sugar and water.
The result of such diets is 5 kg per week due to the low caloric content of the daily diet and the removal of excess fluids.
Only people who do not work can adhere to such extreme dietary regimes. Eating less than 900-1000 kcal per day is stressful for the body, an extreme measure when you urgently need to lose weight without seeing the damage done to the body.
Is it possible to lose 5 kg without dieting?
You can adjust your figure without extreme methods, following the recommendations of a dietitian:
- Sleep at least 8 hours a day. Lack of adequate rest often provokes overeating and overweight.
- Drink 1, 5-3 liters of water a day. 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.
- Strive for a calorie intake that matches your ideal body weight. And once you have reached the coveted figure, stay behind 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 therapist and beautician, use a contrast shower and bath procedures.
These recommendations should be followed in combination. A healthy lifestyle will help you get rid of 5 pounds of excess and return to normal without dieting.
Characteristics of weight loss by 5 kg for a teenager
A growing body should not be too restricted in its diet. To lose 5 kg of excess weight for a teenager, you need:
- The first step is to remove harmful products from the diet - fast foods and semi-finished products (noodles, cutlets and others), which contain the maximum amount of fat; sweets - cakes, pastries, cakes, pastries. Replace white bread with a small slice of rye;
- Every day in the diet of a teenager should prevail: raw vegetables and fruits, soup in vegetable juice. Meat dishes are prepared from lean varieties, the primary soup is drained, only secondary soup is used. Fried, salty, smoked foods should be excluded;
- Portion size should be reduced to normal, eat more often, but little by little;
- And one last thing - 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 go away after following the recommendations and the teen is obese, 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 start pumping abs in the most common way. But according to research, curling is not the biggest exercise for burning fat.
And one exercise will not help much, there is another method to it - interval or circuit training.
This super effective cyclic exercise speeds up your heart rate, burning energy in your muscles at maximum speed. Circuit training is not about building muscle, but about losing weight quickly and easily. For one hour, such a load allows you to burn about 300 kcal!
Fat burning training
These exercises can be done at home without special equipment. The point is to do a series of exercises one after the other, with no breaks. For example, you have 4 exercises:
- Burpee;
- Push ups;
- Lunges;
- Twisting scissors.
Do them over and over for 10-15 reps and only then rest for a minute and a half and start the circle again.
For beginners, you can start with 15-20 times, for people with the best level of training, a rate of 30 times is appropriate.
The shorter the pause, the higher the effect. You can not rest for a long time, as the whole result will be reduced to zero. The more intensively you act, the more fat you burn.
Medium load circular drill
These exercises create a moderate heartbeat, which helps in the active burning of calories. From the aerobic exercises we choose: brisk walking on a surface with a slight slope (you can replace it with a ladder or ladder in place, for example, standing on a pile of books), jumping with a squat and a star (swinging)).
This exercise should be done in 3-5 loops.
If you have it easy, you can make two rings in a row. But in fact, most beginners rarely own the first circle, though it seems very simple.
When preparing a plan on how to lose 5 kg in a week at home, use a balanced diet with a complete setnutrients, drink enough water to remove toxins - products of thermolipolysis and other reactions of the body, as well as to increase the intensity of circular exercise.
Cyclic exercise is incompatible with strict diets! Inadequate nutrition can cause significant damage to the body when you use fat burning exercises.
Who can not lose weight by 5 kg per week
It is contraindicated to lose weight fast:
- Older children and 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 breastfeeding mothers. A rigid diet can cause fetal growth retardation and negatively affect baby nutrition.
- Women during menopause. Six months after the onset of menopause, the weight usually stabilizes.
- In the elderly. In adulthood, adequate nutrition is necessary, as various restrictions can lead the body to stress and impaired immunity.
- Suffer from problems with the gastrointestinal tract - gastritis, gastric ulcer and 12 duodenal ulcers, liver disease and pancreas.
- With diabetes mellitus.
- With renal insufficiency.
- 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 result obtained becomes more important. The number of pounds lost will vary depending on the data at the beginning.
The percentage of body fat is higher than normal, as the higher this figure, the more you can lose pounds.
Adipose Tissue Structures - 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 5 to 8 kg. Hard and hardened fat is harder to remove, so weight loss results will be more modest.
In trained men, the effect of weight loss may be lower than in women with loose adipose tissue.
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 periods of overeating. This is what nutritionists call interruptions in eating behavior.
Choosing the wrong diet, too strict, serves as a trigger for such a pathology. Therefore, when you leave any diet with restrictions, you should 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 lighter! You have already eaten enough in your life, take a break and take care of yourself, it's so cute!
Nutrition experts advise not to use starvation or solid mono-diets. The body, feeling the risk, passes 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 termination of thermolipolysis.
Lack of nutrients due to diet causes the body to break down muscle tissue. When a person returns to his 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. Accumulation of fat reserves over the years makes weight loss more difficult.
The slimming drugs that are widely advertised today havetemporary effect. . . Weight loss medications suppress appetite for a short period of 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 cessation of intake.
Such drugs have a negative side effect - they increase blood pressure, loading the heart, blood vessels, causing the risk of stroke and problems with the thyroid gland.
Plaster, staples, diuretics and laxatives, stimulating gastric lavage have a miserable effect on body weight loss. 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 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 - once the period of hunger is over, the body will urgently gain the lost weight, adding a bonus of 2-3 extra pounds. Getting a slim figure while maintaining good health is real. You just have to follow the reasonable recommendations.