Effective ways to lose 5 kg in 7 days from fitness coaches and nutritionists. Calorie deficiency, nutrition tricks, popular express diets. Fat burning exercises and who to lose weight are prohibited.
Fitness trainers and nutritionists, who explain how to lose 5 kg (not fat, not water) per week and not harm your body, advise you not to pay attention to advertising promises. "effective newborn diets"and"miracle products"It burns fat instantly.
All the effective methods that really help to lose weight quickly have long been studied by all professionals. The choice of the appropriate option depends on the initial data - the percentage of excess fat, its structure and duration of weight loss. The less time it takes to correct a number, the stricter the rules.
Lose 5 kg quickly in a week- The task is realistic, the key to the success of such an event is to choose a low-calorie, but comfortable diet, which will not be difficult to follow, as well as regular exercise to burn the hated fats. reserves.
The first thing to do to lose 5 kg a week
You need to choose a diet or a properly balanced diet. All sugar-containing foods, including those that use sugar as a preservative, should be excluded from the diet. You should also give up fast food, soda and alcohol. We will have to remove fatty foods, delicacies, spicy and salty foods, smoked meats and canned food.
Calculating the number of calories you need to burn in 7 days to lose 5 kg urgently is best done according to Max Vishnovsky's definition.
Max Vishnofsky calculated in 1958 that 1 kilogram of fat in the human body provides 3500 kcal of energy. It turns out that to lose 1 kg you need to spend or take less than 7 716 kcal per week, 5 kg - this is 38 580 kcal.
Divide 38580: 7 = 6500 kcal per day should be burned. The basic metabolism that provides 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 intensive 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, walk, climb stairs more often in the fresh air without using the elevator.
You need to accept immediately that you need to take care of yourself and make time for a second job.
It is known that a person can get rid of 1. 5-2 kg of fat in a week. How to lose weight fast? The maximum amount of fat lost from 5 kg in a week can be 1. 5 kg, the remaining 3. 5 kg is an excess of fluid saturated with adipose tissue. Elimination of edema reduces the volume and the person becomes thinner.
Effective ways to lose 5 kg in 7 days
The main advice given by nutritionists to lose weight successfully is to use calorie deficiency.
Reducing the amount of energy expended on the 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 foods, you should prefer fiber-rich foods - vegetables, legumes. It is better to completely avoid foods made with saturated animal fats.
Eat only healthy vegetable oils, as well as small amounts of themfood itemsoccurs in lean meat, fish, dairy products, eggs and seafood.
In order to lose 5 kg per week urgently and at the same time not to harm the body, it is necessary to reduce the consumption of carbohydrates to 300-350 g per day, the main part of which should consist of complex, slow-digesting carbohydrates.vegetables and fruits, cereals (buckwheat and oats), durum wheat pasta, whole grain bread.
The amount of protein in chicken, turkey, fish, low-fat cheese, milk and cottage cheese, other fermented dairy products, as well as white meat from nuts and soy milk should be 90-100 g, which should be one third. obtained from products of animal origin. It should be noted that the amount of nutrients and the weight of the product are not the same.
100 g of chicken breast contains a total of 23. 6 g of protein, and 100 ml of milk contains 2. 8 g.
Method 2. Reduce calorie intake
Reduce your daily calorie intake300-500 kcal. . . In this case, it is not a very high-calorie meal, you need to eat less and more often, up to 4-5 times a day. Sausages and delicacies, canned food, baked goods, sweets, fried potatoes should not be seen on the table.
Method 3. Don't miss breakfast!
Speed up your metabolism! You can't skip breakfast to do that. After waking up, you need to drink a glass of water with a few drops of lemon juice, wait 45 minutes and make breakfast.
Breakfast stimulates metabolic processes better than other methods.
Method 4. For clean water!
Quench your thirst more often with a few sips of water! After waking up, a glass of moisturizing life will help prepare the digestive system for active work.
A glass of water before each meal will quench your thirst, prevent it from mixing with hunger, so the feeling of satiety will come faster. In addition, water will remove fat breakdown products from the body and restore skin turgor, which is often shaken by rapid weight loss.
Method 5. Burn fat through exercise!
Regular physical activity - morning exercises and walks in the fresh air during the day, fitness and strength training, outdoor games with children and swimming - any sports activity will help to 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 in turn acceleratesthermolipolysis- Decomposition of fats and strength - serves to squeeze weakened muscles.
Fast and dangerous ways to lose 5 kg in 7 days
In addition to safe methods for weight loss approved by experts and "ani»- effective restrictions that give temporary results.
With their help, you can lose 5 kg or more in a week, but after eating and improving your normal lifestyle, the weight will return, taking with you the extra kilograms:
Option 1. Refuse snacks
Eating well during the day consists of eating healthy snacks to increase hunger. However, if you need to lose weight quickly in a few days, then "biting" will prevent the process of losing weight, increasing daily calorie intake or reducing appetite.
Option 2. Cascade fasting
To get rid of extra pounds quickly, you need to burn glycogen in time - the body's energy reserves are produced by the liver from carbohydrates.
Fasting helps the body use thermolipolysis -burn fat- to get energy instead of glycogen stores. In addition, this method removes large amounts of excess fluid from the tissues, reducing body volume.
One of the simplest ways to fast intermittently is to abstain from food for 16 hours. You can start the process from 19: 00 to 11: 00 in the morning. During this time, the body will use up all its glycogen reserves.
Option 3. Eat twice a day
Reduce calorie intake by eating twice a day.
If you combine intermittent fasting with this method of rapid weight loss, breakfast will be at 11 o'clock in the morning, and dinner can be scheduled at 18-19 o'clock in the evening.
Option 4. Eat once a day
Some people use a more effective way to lose 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 will lead to a sharp increase in weight in the future.
Often this method can be used only in the hot summer season, when you do not want to eat naturally, but it is available only in small parts 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. It can be:
- Vacuum massage or pressotherapy;
- Micro current therapy;
- Anti-cellulite massage;
- Endermolift combining vibration and vacuum massage;
- Intralipotherapy - non-surgical liposuction with the use of drugs to absorb fat accumulation in problem areas.
These procedures have been developed by doctors to help bedridden patients, so it is unrealistic to expect them to lose a few pounds in a week. Bandages and nourishing massage also do not have a special effect on rapid weight loss, but improve the condition of the skin. Butdietmust be observed, because excess calories will prevent the formation of the body.
Diets to lose an extra 5 kg in a week
With a proper diet, adequate hydration of drinking water and optimal physical activity, it is possible to restore your ideal figure within a week.
When choosing the right diet, you need to consider their type. They are conventionally divided into:
Strict mono dietsWhen there is a product in the diet. It can be kefir, apple, buckwheat porridge. Despite the rapid consequences of losing extra pounds, not every girl can withstand a seven-day marathon in one product.. . .In addition, these restricted eating patterns can be harmful to the body;
Lean diets, calories not exceeding 900-1000 kcal per day. In this situation, fat burns the fastest, but when you return to a more healthy 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. Prohibits harmful products containing simple carbohydrates - sugar, baked goods, confectionery. Healthy slow carbs in the protein diet are also limited - whole grains, solid pasta, vegetables and fruits.
At this time, they eat low-fat cottage cheese, white poultry, tea fish and egg white. There are advantages to this real diet - fast plumb lines and long-term results, reduced risk of muscle breakdown.
Among the disadvantages of the protein diet, doctors say, is the possible appearance of constipation due to bad breath, 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 by 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.
Reviews from the list of the most popular express diets that allow you to lose 2-5 kg in 7 days are positive:
Kefir diet to lose weight
Thisstrict mono dietallows you to drink 1-1, 5 liters of fermented milk with 1. 5% fat per day.
The product should be natural, without any sweeteners, sweeteners or preservatives. Yogurt or kefir is intended for a fasting day, you can lose 2, 5-3 kg more weight in 3 days.
If you keep the kefir diet for 5-7 days, then you should compensate for the loss of animal protein with boiled lean meat, and the lack of carbohydrates with apples or citrus fruits.
Fermented milk diet dehydrates the body, so its effect is high - 5 kg in 5 days.
It is difficult to combine such a diet with intense physical activity, so the fat is burned slowly.
Buckwheat diet
In the evening, pour 1, 5-2 cups of buckwheat kernels in 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 daily.
From the 4th day of the mono-diet, the diet should be supplemented with one apple every day. After a 5-day buckwheat diet, you should include kefir in the menu - 1 liter for the remaining days, 1-1, 5 cups per day.
Low-fat and unsalted steamed buckwheat, even with kefir and vegetables, does not exceed 900-950 kcal per day. Such a small diet allows you to lose 1 kg per day, but it will be very difficult to combine the results.
Apples or cucumbers
It is allowed to eat 1-1, 5 kg of apples or 1, 5-2 kg of cucumbers all week. In addition, you need to drink 1-1, 5 liters of clean water.
Cucumber contains 90-95% moisture and fiber, which satisfies hunger and stimulates the digestive system. They are also a natural diuretic that eliminates swelling and removes stagnant fluid in the tissues.
Apples are known for their negative calorie content - the amount of energy spent on their digestion is higher than that of this beautiful fruit. You can eat some apples fresh during the day and cook them in the evening without adding sugar. In addition, you can drink green tea and water without sugar.
The result of such diets is 5 kg per week due to the low calorie content of the daily diet and getting rid of excess fluid.
Only people who do not work can follow such extreme diets. Eating less than 900-1000 kcal a day is stressful for the body, and it is an extreme measure when you need to lose weight urgently, despite the damage it does to the body.
Is it possible to lose 5 kg without dieting?
By following the advice of a nutritionist, you can adjust your figure without excessive methods:
- Get at least 8 hours of sleep a night. Lack of adequate rest often leads to overeating and overweight.
- Drink 1, 5-3 liters of water daily. According to the WHO, for 1 kg of body weight should be at least 30 ml of water per day.
- Eat a healthy diet 5-6 times a day on a regular basis. Get up from the table a little hungry.
- Try to get calories according to your ideal body weight. And when you reach 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 a massage therapist and cosmetologist, use contrasting shower and bath procedures.
These recommendations should be followed together. A healthy lifestyle will help you lose an extra 5 pounds and return to normal without dieting.
Features 5 kg weight loss for a teenager
There should be no serious restrictions on the diet of a growing organism. To lose 5 kg more weight for a teenager you need:
- The first step is to eliminate harmful products from the diet - fast food and semi-finished products (meatballs, 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 should dominate the diet of a teenager: raw vegetables and fruits, soups in vegetable broth. Meat dishes are made from lean varieties, the primary broth is filtered, only the secondary broth is used. Fried, salty, smoked foods should be excluded;
- Portion size should be reduced to normal, eat more often, but less;
- And the last thing - physical inactivity and weight loss do not match. Need to increase physical activity. Swimming, dancing, and outdoor games can diversify your teen's workouts.
If you do not lose weight after following the recommendations and the teenager is obese, then you should consult an endocrinologist.
TOP exercises to lose weight fast at home
Many people who think about losing 5 kg a week immediately begin to pump the abdominal muscles in the most normal way. However, according to research, curling is not the most fat burning exercise.
And a workout will not help much, there is another way to do it - interval or circuit training.
This super effective cyclic workout speeds up your heartbeat, burning energy in your muscles at maximum speed. Circuit training is not about building muscle, it is about losing weight quickly and easily. Such a load allows you to burn about 300 kcal per hour!
Fat burning exercise
These exercises can be done 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:
- About Us Company Name: Burpee;
- Push-up;
- lungs;
- Torsion shears.
You do them 10-15 times without a break, and only then rest for a minute and a half and start the circle again.
You can start 15-20 times for beginners, 30 times the speed is suitable for people who train at the best level.
The shorter the break, the higher the effect. You can not rest for a long time, because the whole result will be zero. The more intense you move, the more fat you burn.
Medium load circular exercise
These exercises create a moderate heart rate, which helps to actively burn calories. We choose aerobic exercise: brisk walking on a slightly inclined surface (you can replace it with a ladder or ladder in place, for example, standing on a stack of books), squat jumping and star sign (swing jumps).
This exercise should be done in 3-5 circles.
If you find it easy, you can make two circles in a row. But in fact, most beginners, although seemingly simple, rarely master the first circle.
When preparing a plan to lose 5 kg per week at home, burn a balanced diet with a full set.food items, toxins - drink enough water to remove thermolipolysis products and other reactions of the body, as well as increase the intensity of circuit training.
Cyclic exercise is not compatible with strict diets! Inadequate nutrition can cause significant damage to the body when using fat-burning exercises.
Who can not lose 5 kg per week
Contraindicated for rapid weight loss:
- Children and older children who need a complete and balanced diet. Malnutrition in children and adolescents can lead to nervous tension and stress, as well as adversely affect their development.
- Pregnant women and nursing mothers. A strict diet can slow down the development of the fetus and adversely affect the baby's nutrition.
- Women during menopause. Weight usually stabilizes six months after the onset of menopause.
- To old people. Adequate nutrition is needed during adolescence, as various restrictions can cause stress and immunity to the body.
- Suffering from gastrointestinal problems - gastritis, gastric ulcer and 12 duodenal ulcers, liver and pancreas diseases.
- With diabetes mellitus.
- With kidney failure.
- Endocrine diseases - problems with the thyroid gland.
Tips and motivation
If the desire to change at the beginning of weight loss is great, then the result is more important every day. The number of pounds lost will vary depending on the initial data.
The percentage of body fat is higher than normal, because the higher this figure, the more kilograms you can lose.
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. Hard, hardened fats are more difficult to remove, so the weight loss results will be more modest.
The effect of weight loss in trained people may be less than in women with loose adipose tissue.
With a result of 5 kg per week, you can not stop and return to your normal diet - it will lead to bulimia, ie attacks of overeating. Nutritionists call this eating disorder.
Wrong, too strict dietary choices play a trigger for such a pathology. Therefore, when abandoning any diet with restrictions, you should follow the principles of choosing a healthy diet.
In the process, you may face psychological challenges, 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 already eaten enough in your life, take a break and take care of yourself, it's great!
Nutritionists recommend the use of starvation or strict mono-diet. The body, feeling the danger, leads a frugal lifestyle. 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.
Malnutrition due to diet causes the body to break down muscle tissue. When a person returns to a normal diet, instead of rebuilding lost muscle, the body accumulates fat!
If you use a pendulum - starvation diets with high-calorie diets - the percentage of body fat relative to muscle mass increases over time. Over the years, the accumulation of fat reserves makes it difficult to lose weight.
There are weight loss drugs that are widely advertised todaytemporary effect. . . Medications for weight loss suppress the appetite for a short time or have a mild diuretic - diuretic effect. They are able to lose some weight and reduce body size, but soon the body gets used to them and the effect disappears or the weight returns after stopping the intake.
Such drugs have negative side effects - they increase blood pressure, overload the heart and blood vessels, increase the risk of stroke and thyroid problems.
Plasters, clips, diuretics and laxatives, stimulation of gastric emptying have a depressing effect on weight loss. The best way to lose weight has always been reasonable calorie restriction and physical activity.
The result
When choosing to lose 5 kg per week, it is better to pay attention to 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 by losing weight - as soon as the period of starvation is over, the body will immediately gain the lost weight by adding a bonus of 2-3 extra kilograms. It is realistic to get a slim figure while maintaining your health. You just have to follow the reasonable recommendations.