Effective weight loss methods for 5 kg in 7 days by fitness trainers and nutritionists. Calorie deficiency, nutritional tricks, popular express diets. Exercises 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.effective newborn diet"i"miracle products"It simply came to our notice then.
All effective methods that really help to lose weight quickly have been studied by all experts for a long time. 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 a 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 exercise to burn the hated fat reserves.
The first thing you need to do to lose 5 kg per 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, carbonated drinks and alcohol. We will have to eliminate fatty foods, delicacies, spicy and salty foods, smoked meats and canned foods.
Counting the calories that need to be burned in 7 days to lose 5 kg urgently is best done according to Max Vishnovski's definition.
Max Wishnofsky calculated in 1958 that 1 pound of fat in the human body provides 3, 500 kcal of energy. It follows that to lose weight by 1 kg, you need to consume or receive less than 7, 716 kcal, for 5 kg per week - that's 38, 580 kcal.
Divide 38580: 7 = 6500 kcal per day to be burned. The basic metabolism, which ensures the vital activity of the body, will consume 2000 kcal, therefore, remains: 6500-2000 = 4500 kcal.
It is impossible to expend so much energy in one day, but diet and exercise will help you get closer to this result.
The right way to lose 5 kg in a few days is to combine intense cardio training and strength training. The first will help burn fat reserves, and the second will help form muscle relief. In addition, it is necessary to walk more often in the fresh air, walk, climb stairs without using an elevator.
Accept immediately that you will have to take care of yourself and take time for this, as for other work.
It is known that a person can get rid of 1, 5-2 kg of fat per week. But how to lose weight fast? Of the 5 kg lost per week, the maximum amount of fat can be 1. 5 kg, the remaining 3. 5 kg of weight is excess fluid that is saturated with adipose tissue. By removing the edema, the volume decreases and the person becomes slimmer.
Effective ways to really 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 expended to the physiological norm 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 food, preference should be given to foods rich in fiber - vegetables, legumes. Dishes prepared with saturated animal fats are best avoided altogether.
Leave only healthy vegetable fats in your diet, as well as a small amount of thesenutrientsfound in lean meats, fish, dairy products, eggs and seafood.
In order to urgently lose 5 kg per week without harming the body, it is necessary to reduce the consumption of carbohydrates to 300-350 g per day, of which the main part should be complex, slowly digestible carbohydrates invegetables and fruits, cereals (buckwheat and oats), durum wheat pasta, whole grain bread.
The amount of protein obtained from white 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, of which a third must be obtained from animal products. 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 2. 8 g.
Method 2. Reduce calorie intake
Reduce your daily calorie intake by300-500 kcal. . . In that case, you have to eat not very high-calorie food, but little by little and more often, up to 4-5 times a day. Sausages and delicacies, canned food, pastries, sweets, fried potatoes should not appear on the table.
Method 3. Don't skip breakfast!
Speed up your metabolism! To do this, you can 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.
Morning food stimulates metabolic processes all 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 water will help prepare the digestive organs for active work.
A glass of water before each meal will quench your thirst, prevent you from confusing it 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 declines with rapid weight loss.
Method 5. Burn fat by exercising!
Regular physical activity - morning exercises and daily walks in the fresh air, fitness and strength training, outdoor games with children and swimming - each sports 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 acceleratesthermolipolysis- breakdown of fat 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 "instant»- effective restrictions that give a temporary result.
With their help, you can lose 5 kg or more in a week, but as soon as the food and normal lifestyle improve, the weight will return, taking the extra pounds with you:
Option 1. Refuse snacks
Good nutrition during the day includes 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 weight loss process, increasing your daily calorie intake or interrupting your appetite.
Option 2. Cascading starvation
To get rid of excess weight quickly, you need to burn glycogen in time - the body's energy reserve, which the liver produces from carbohydrates.
Fasting helps the body to 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 occasional fasting is skipping food for 16 hours. You can start the process from 7 pm and continue until 11 am. During this period, the body will deplete the entire glycogen reserve.
Option 3. Two meals a day
Reduce your calorie intake by eating two meals a day.
If you combine occasional fasting with this method of fast weight loss, then the morning breakfast will be at 11 am, and dinner can be planned at 6-19 pm.
Option 4. One meal a day
Some people use an even more effective method of losing weight during the week - eating healthy food 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 will lead to a sudden increase in weight in the future.
Most often, this method can be used only in the hot summer season, when you can't eat naturally, but it is only available in small parts 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 pressure therapy;
- Microcurrent therapy;
- Anti-cellulite massage;
- Endermolift, which combines vibration and vacuum massage;
- Intraliotherapy - liposuction in a non-surgical way, by introducing drugs that absorb fat deposits in problem areas.
These procedures were developed by doctors to help bedridden patients, so it is unrealistic to expect that you will lose a few pounds in a week with their help. Wraps and nourishing massage also do not have a special effect on fast weight loss, but they improve the condition of the skin. Butdietit must be adhered to without error, as excess calories will prevent body shaping.
Diet to remove an extra 5 kg per week
The ideal figure can be restored 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:
Heavy mono dietwhen 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 endure a seven-day marathon on one product.. . .In addition, these limited eating patterns can harm the body;
Skinny kid, whose calories do not exceed 900-1000 kcal per day. Fat burns the fastest in this case, but when you return to a healthier diet, your body weight increases quickly, restoring fat reserves;
Protein diet. . . This type of food is considered the most effective when you want to lose 5 kg in 1 week. It bans harmful products that contain simple carbohydrates - sugar, bakery products, sweets. On a protein diet, healthy slow carbs are also limited - grains, durum pasta, vegetables and fruits.
At that time, they eat low-fat cottage cheese, white poultry, river fish and egg whites. This right diet has its advantages - fast lines and long-term results, reduced risk of muscle breakdown.
Of the disadvantages of 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 must 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 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, the reviews are positively characterized:
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 of fasting, in 3 days you can lose 2, 5-3 kg of extra pounds.
If you keep a kefir diet for up to 5-7 days, then you need to compensate for the loss of animal protein cooked lean meat, and the lack of carbohydrates - apples or citrus fruits.
Fermented milk diet dehydrates the body, so its result is high - 5 kg in 5 days.
It is difficult to combine such a diet with intense physical activity, so fats burn 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 during the day.
From the 4th day of the mono-diet it is necessary to supplement the diet with one apple every day. After 5 days of buckwheat diet, the menu should include kefir - 1 liter of 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. This meager diet enables the loss of 1 kg per day, but the result will be extremely difficult to consolidate.
Apple or cucumber
It is allowed to eat 1-1. 5 kg of apples or 1. 5-2 kg of cucumbers all week long. In addition, it is necessary to drink 1-1, 5 liters of clean water.
Cucumbers contain 90-95% of moisture and fiber that satisfy hunger and stimulate the digestive tract. They are also a natural diuretic that relieves swelling and removes stagnant fluid in the tissues.
Apples are known for their negative calorie content - more energy is spent on their digestion than this wonderful fruit provides. During the day, you can eat some of the fresh apples, and in the evening, bake them without adding sugar. In addition, you can 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 release of excess fluid.
Only non-working people can adhere to such extreme diets. Consuming less than 900-1000 kcal per day is stress for the body, which is an extreme measure when it is necessary 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 get your figure in order without extreme methods, following the recommendations of nutritionists:
- Sleep at least 8 hours a day. Lack of adequate rest often causes overeating and excess weight.
- 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 mild feeling of hunger.
- Strive for calorie intake that matches your ideal body weight. And once you achieve the desired figure, stick to it.
- Be sensitive to your body, lead an active lifestyle, include yoga and breathing exercises, physical education and outdoor games in your daily routine.
- Visit a masseur and beautician, use a contrast shower and bath procedures.
These recommendations must be followed in combination. A healthy lifestyle will help you get rid of 5 pounds of excess and return to normal without dieting.
Weight loss features of 5 kg for a teenager
The growing body should not be severely restricted in its diet. To lose 5 pounds of excess weight for a teenager, you need to:
- The first step is to remove harmful products from the diet - fast food and semi-finished products (dumplings, cutlets and others), which contain the maximum amount of fat; sweets - cakes, pastries, sweets, cakes. Replace white bread with a small slice of rye;
- Every day in the diet of teenagers should prevail: raw vegetables and fruits, soups in vegetable soup. Meat dishes are prepared from low-fat varieties, the primary broth is drained, and only secondary ones are 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 teen training.
If the weight does not disappear after following the recommendations, and the teenager is obese, it is necessary to consult an endocrinologist.
TOP exercises for fast weight loss at home
Many people, thinking about how to lose 5 kg a week quickly, immediately start pumping up their abdominal muscles in the most ordinary way. But according to research, curling is not an exercise for burning fat.
And one exercise will not help much, there is another method for that - interval or circuit training.
This super efficient cyclic training speeds up the work of the heart, burning energy in the muscles at maximum speed. Circuit training is not about building muscle, but about quick and easy weight loss. In an hour, such a load allows you to burn about 300 kcal!
Fat burning training
These exercises can be performed at home without special equipment. The point is to do a series of exercises, one after the other, without breaks for rest. For example, you have 4 exercises:
- Burpee;
- Push-ups;
- Lunges;
- Twisting scissors.
Do them without a break of 10-15 repetitions, and only then rest for a minute and a half and start the circle again.
For beginners, you can start from 15-20 times, for people with the best level of training, a pace of 30 times is suitable.
The shorter the pause, the greater the effect. You can't rest for a long time, because the whole result will be reduced to zero. The more intense you work, the more fat you burn.
Circuit training with medium load
These exercises create a moderate heart rate, which helps in actively burning calories. From aerobic exercises we choose: fast walking on the ground with a slight incline (you can replace it with a ladder or ladder on the spot, for example, standing on a pile of books), jumping from squats and a star (swing jumps).
This exercise should be done in 3-5 rounds.
If you find it easy, you can make two rounds in a row. But in fact, most beginners rarely master the first round, although it seems very simple.
When preparing a plan on how to lose 5 kg in a week at home, include a balanced diet with a full 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 training is incompatible with strict diets! Inadequate nutrition can cause significant damage to the body when using fat burning exercises.
Who can't lose 5 kg a week
It is contraindicated for fast 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, and negatively affect their development.
- Pregnant and breastfeeding women. A rigid diet can slow down the growth of the fetus and negatively affect the baby's diet.
- Women during menopause. Six months after the onset of menopause, weight usually stabilizes.
- Old people. Adequate nutrition is necessary in adulthood, because various restrictions can lead the body to stress and impaired immunity.
- They suffer from problems with the gastrointestinal tract - gastritis, ulcers of the stomach and duodenum, liver and pancreas diseases.
- With diabetes mellitus.
- With renal failure.
- In endocrine diseases - problems with the thyroid gland.
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 lost will vary depending on the data at the beginning.
The percentage of body fat is higher than normal, because the higher this number, 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 a week. Solid, hardened fat is harder to remove, so weight loss results will be more modest.
In trained people, the effect of weight loss may be less than in women with relaxed adipose tissue.
Having achieved a result of 5 kg per week, you can not stop and return to a normal diet - this will lead to bulimia, or an attack of overeating. This is what nutritionists call eating disorders.
Choosing the wrong, too strict diet serves as a trigger for such pathology. Therefore, when leaving any diet with restrictions, you must follow the principles of choosing a healthy diet.
You may encounter psychological difficulties in the process, but imagine how your life will change! ! ! ! !
You will be able to wear a beautiful dress, you will look brighter and slimmer. You will feel lighter and lighter! You have already eaten enough in your life, rest and take care of yourself, it is very beautiful!
Nutritionists advise not to use hunger or a rigid mono-diet. The body, sensing danger, switches to 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 cessation of thermolipolysis.
Nutrient deficiencies due to diet cause breakdown of muscle tissue. When a person returns to their normal diet, instead of regaining lost muscle, the body accumulates fat!
If you practice the pendulum - a starvation diet with periods of high-calorie diet - then the percentage of body fat in relation to muscle mass increases over time. Accumulation of fat reserves during the year makes it difficult to lose weight.
The weight loss drugs that are widely advertised today havetemporary effect. . . Weight loss drugs short-term suppress appetite or have a mild diuretic - diuretic - effect. They are able to lose a little weight and reduce body volume, but soon the body gets used to them and the effect disappears or the weight returns after you stop taking it.
Such drugs have a negative side effect - they increase blood pressure, burden the heart, blood vessels, cause the risk of stroke and thyroid problems.
Patches, buckles, diuretics and laxatives, stimulating stomach cleansing have a detrimental effect on the body losing weight. The best way to lose weight has always been a reasonable calorie restriction and physical activity.
Conclusion
When choosing a way 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 ends, the body will urgently gain weight, adding a bonus of 2-3 extra pounds. It is really important to achieve a slim figure while maintaining good health. You just need to follow reasonable recommendations.