Effective methods to lose 5 kg weight in 7 days by fitness trainers and nutritionists. Calorie deficiency, nutritional tips, popular express diets. Workouts for burning fat and who is prohibited from losing weight.
Fitness trainers and nutritionists, explaining how to lose 5 kg per week (fat, no water) and not harm your body, advise you not to pay attention to advertising promises "effective modern diets" and "miracle products"It instantly burns fat.
All effective methods that really help to lose weight quickly have long been studied by all specialists. The choice of the appropriate option depends on the initial data - the percentage of excess body fat, its structure and the period of weight loss. The less time it takes to correct the figure, the stricter the rules.
Lose weight quickly by 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 it will not be difficult to adhere to, as well as regular exercise in order to burn the hated fatreservations.
The first thing to do to lose 5 kg in a week
It is necessary to choose a diet or a well-balanced diet. All foods containing 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. It will be necessary to eliminate fatty foods, delicacies, spicy and salty foods, smoked meats and preserves.
Counting the number of calories that must be burned in 7 days to lose 5 kg urgently is best done according to the definition of Max Vishnovsky.
Max Wishnofsky calculated in 1958 that 1 pound of fat in the human body gives 3500 kcal of energy. It follows that in order to lose weight by 1 kg, you need to expend or receive less than 7 716 kcal, or 5 kg per week, or 38 580 kcal.
Divide 38580: 7 = 6500 kcal per day to burn. The basic metabolism, which ensures the vital activity of the organism, will consume 2000 kcal, so it remains: 6500-2000 = 4500 kcal.
It is impossible to expend such a large 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 weight training. The first will help burn fat stores, and the second will help form muscle relief. In addition, you have to walk more often in the fresh air, walk, climb stairs without using the elevator.
You must immediately accept that you will need to take care of yourself and make time for this, like a second job.
It is known that a person can get rid of 1. 5-2 kg of fat in a week. But how do you lose weight fast? 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 liquid saturated with fatty tissue. The elimination of the edema reduces the volume and the person becomes thinner.
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.
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 of 5 kg per week without dieting.
Method 1. Good nutrition - a balanced diet
Instead of high-calorie and easily digestible foods, you should give preference to foods high in fiber - vegetables, legumes. It is best to avoid meals prepared with saturated animal fat 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 in a week 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 be complex carbohydrates andslowly digestible invegetables and fruits, cereals (buckwheat and oats), durum wheat pasta, whole grain bread.
The amount of protein obtained from white meat of chicken, turkey, fish, low-fat cheese, milk and cottage cheese, other fermented dairy products, as well as nuts and soy milk shouldbe from 90 to 100 g, of which a third must be obtained from products of animal origin. 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 daily calorie intake by300-500 kcal. . . In this case, you need to eat low-calorie foods, but little by little and more often, up to 4-5 times a day. Sausages and delicacies, canned foods, baked goods, sweets, fried potatoes 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. When you wake up, you should drink a glass of water with a few drops of lemon juice, wait 45 minutes and have your breakfast.
Food in the morning 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 invigorating water will help prepare the digestive organs for active work.
A glass of water before each meal will quench your thirst, avoid confusing it with hunger, so the feeling of fullness will come sooner. In addition, the water will remove fat breakdown products from the body and restore turgor in the skin, which often sags with rapid weight loss.
Method 5. Burn Fat Through Exercise!
Regular physical activity - morning exercise and daytime walks in the great outdoors, fitness and weight training, outdoor games with children, and swimming - any sport activity will help you actively burn calories.
You can lose weight quickly for both men and women by using interval training. Add 20 to 30 minute sessions 3 to 4 times a week. Aerobic exercise stimulates blood circulation, which in turn speeds upthermolipolysis- fat breakdown, and potency - serve to tighten weakened muscles.
Quick and Dangerous Ways to Lose 5kg in 7 Days
In addition to safe methods for weight loss, approved by experts, and "moment- 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 a habitual lifestyle improves, the weight will return, taking additional pounds with you:
Option 1. Refusal of snacks
Eating well throughout the day involves eating healthy snacks so that hunger doesn't build up. But if you need to lose weight fast in just a few days, then "biting" will interfere with the weight loss process, either increasing daily calorie intake or suppressing appetite.
Option 2. Cascade fasting
To quickly get rid of extra pounds, 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 -burn fat- to obtain energy instead of glycogen reserves. In addition, this method removes a large amount of excess fluid from the tissues, thereby 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 p. m. and continue until 11 a. m. During this period, the body will use all the 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 a. m. and dinner can be scheduled between 6 and 7 p. m.
Option 4. One meal per 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 a sharp increase in weight.
Most often, this method can only be used in the hot summer season, when you don't feel like eating naturally, but it is only available in small areas 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. It could be :
- Vacuum massage or pressotherapy;
- Microcurrent therapy;
- Anti-cellulite massage;
- Endermolift, combining vibration and vacuum massage;
- Intralipotherapy - liposuction in a non-surgical way, introducing drugs that absorb accumulations of fat in problem areas.
These procedures were developed by doctors to help bedridden patients, so it's unrealistic to expect to lose a few pounds in a week with their help. Nourishing wraps and massages also do not have a particular effect on rapid weight loss, but they do improve the condition of the skin. Corndietmust be respected, because an excess of calories will prevent the shaping of the body.
Diets to eliminate the extra 5 kg in a week
It is possible to regain your ideal silhouette in a week with the help of an adapted diet, sufficient hydration of the water you drink and optimal physical activity.
When choosing the right diet, you need to consider their type. They are conventionally divided into:
Mono hard regimeswhen there is only one product in the diet. It can be kefir, apples, buckwheat porridge. Despite the rapid result of losing extra pounds, not all girls are able to endure a seven day marathon with just one product.. . .In addition, these restricted eating habits can harm the body;
Lean diets, the calorie of which does not exceed 900-1000 kcal per day. In this case, the fat burns the fastest, but when you return to a healthier diet, the body weight increases rapidly, restoring the fat stores;
Protein diets. . . This type of food is considered the most effective when you want to lose 5 kg in 1 week. It bans harmful products containing simple carbohydrates - sugar, baked goods, confectionery. Along with a protein diet, healthy slow carbs are also limited - grains, durum wheat pasta, vegetables, and fruits.
At this time, they eat low-fat cottage cheese, white poultry meat, river fish and egg white. This real diet has its benefits - quick plumb bobs and long term results, reduced risk of muscle breakdown.
Among the minuses of a protein diet, doctors call bad breath, the possible appearance of constipation due to a lack of moisture in the body and an 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 per body weight by multiplying 1 kg by 30 ml. Liquid meals and other beverages are not included in this amount. The only alternative is green tea without sugar, which can partly replace water.
In the list of the most popular express diets that allow you to get rid of 2-5 kg in 7 days, reviews positively characterize:
Kefir diet for weight loss
Thisdifficult mono dietallows you to drink 1 to 1, 5 liters of fermented milk drink with 1, 5% fat per day.
The product must be natural, without sweeteners, flavorings or preservatives. Yogurt or kefir is intended for a fasting day, in 3 days you can lose 2. 5-3 kg of excess weight.
If you maintain the kefir diet for up to 5-7 days, then you need to compensate for the loss of animal protein with boiled lean meat, and the deficiency of carbohydrates - with 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 nutrition with strenuous 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 kept overnight (8-10 hours). In the morning, the porridge is divided into several portions and consumed in one day.
From the 4th 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 vegetables, does not exceed 900-950 kcal per day. Such a lean diet can 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. In addition, you need to drink 1 to 1. 5 liters of clean water.
Cucumbers contain 90-95% moisture and fiber, which satisfies hunger and stimulates the digestive tract. They are also a natural diuretic that relieves puffiness and removes stagnant fluid in the tissues.
Apples are renowned for their negative calorie content - more energy is expended on their digestion than this wonderful fruit yields. During the day you can eat some fresh apples, and in the evening cook them without adding sugar. Additionally, you can drink unsweetened green tea and water.
The result of such diets is 5 kg per week due to the low calorie content of the daily diet and the elimination of excess fluid.
Only people who are not working can adhere to such extreme diets. Eating less than 900-1000 kcal per day is stressful on the body, an extreme measure when you urgently need to lose weight 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, following the recommendations of a nutritionist:
- Get at least 8 hours of sleep a day. Lack of adequate rest often causes overeating and excess weight.
- Drink 1. 5 to 3 liters of water per day. For 1 kg of body weight, according to the WHO, there should be at least 30 ml of water per day.
- Eat healthy foods regularly, 5 to 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 after you hit the coveted number, stick to it.
- Be sensitive to your body, lead an active lifestyle, include yoga and breathing practices, physical education, and outdoor play in your daily routine.
- Visit a massage therapist and esthetician, use a contrast shower and bath.
These recommendations should be followed together. A healthy lifestyle will help you get rid of 5 extra pounds and get back to normal without dieting.
Features of 5 kg weight loss for a teenager
A growing body should not be severely restricted in its diet. To lose 5 kg of overweight for a teenager, you must:
- The first step is to eliminate from the diet harmful products - fast food and semi-finished products (dumplings, chops and others), which contain the maximum amount of fat; confectionery - cakes, pastries, candies, pastries. Replace the white bread with a small slice of rye;
- Every day in the diet of a teenager should prevail: raw vegetables and fruits, soups with vegetable broth. Meat dishes are prepared from lean varieties, the primary broth is drained, only the secondary broth is used. Fried, salted and 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 the workouts of a teenager.
If the weight does not disappear after following the recommendations, and the teenager is obese, then you need to consult an endocrinologist.
TOP exercises to lose weight quickly at home
Many people, thinking of how to quickly lose 5 kg in a week, immediately begin to pump the abs in the most usual way. But research shows that curling isn't the most fat-burning exercise.
And exercise will not help much, there is another method for this - interval or circuit training.
This super efficient cycle workout speeds up your heart rate, burning energy in your muscles at maximum speed. Circuit training isn't about building muscle, it's about losing weight quickly and easily. For an hour, such a load can burn about 300 kcal!
Fat burning training
These workouts can be done at home without special equipment. The goal is to do a series of exercises in a row, one after the other, without rest breaks. For example, you have 4 exercises:
- Burpee;
- Shoes;
- slits;
- Twist scissors.
You do them continuously for 10 to 15 reps, then you rest for a minute and a half and start the circle again.
For beginners, you can start at 15-20 times, for people with the best level of training, a pace of 30 times is suitable.
The shorter the break, the greater the effect. You can not rest for a long time, because the whole result will be reduced to zero. The more intensely you act, the more fat you burn.
Circular drive 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 stack of books), squatting jump, and an asterisk(balanced jumps).
This workout should be done in 3 to 5 circles.
If you find it easy, you can do two circles in a row. But in fact, most beginners rarely master the first circle, even if it seems very simple.
When making a plan to lose 5 kg in a week at home, establish a balanced diet with a complete setnutrients, drink enough water to flush out toxins - products of thermolipolysis and other bodily reactions, 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 workouts to burn fat.
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 affect their development.
- Pregnant women and nursing mothers. A rigid diet can cause fetal growth retardation and affect the baby's nutrition.
- Women during menopause. Six months after the onset of menopause, the weight usually stabilizes.
- To the elderly. In adulthood, adequate nutrition is necessary, as various restrictions can lead the body to stress and weakened immunity.
- Suffering from problems with the gastrointestinal tract - gastritis, gastric ulcer and 12 duodenal ulcers, diseases of the liver and pancreas.
- With diabetes mellitus.
- With renal failure.
- With endocrine diseases - problems with the thyroid gland.
Advice 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 start.
The percentage of body fat is higher than normal, because the higher this figure, the more kilograms you can lose.
Fat 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 5-8 kg. Hard, hardened fat is more difficult to remove, so weight loss results will be more modest.
In trained people, the effect of weight loss may be weaker than in women with loose fatty tissue.
After reaching a result of 5 kg per week, you cannot stop and resume your usual diet - this will lead to bulimia, that is, episodes of overeating. This is what nutritionists call disturbances in eating behavior.
The choice of an erroneous and too strict diet serves as a trigger for such a pathology. Therefore, when you quit a 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 easier! You have already eaten enough in your life, take a break and take care of yourself, it's very nice!
Nutrition experts advise against using hunger or rigid mono-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. Due to poor health, motor activity decreases, which leads to the cessation of thermolipolysis.
Nutrient deficiencies from diet cause the body to break down muscle tissue. When a person resumes 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 to muscle mass increases. The accumulation of fat reserves over the years makes it more difficult to lose weight.
The slimming drugs that are widely advertised today havetemporary effect. . . Medicines for weight loss suppress appetite for a short time or have a slight diuretic - diuretic effect. They are able to slightly reduce weight and body volume, but soon the body gets used to it and the effect wears off or the weight returns after stopping consumption.
These drugs have a negative side effect - they increase blood pressure, load the heart, blood vessels, causing the risk of stroke and thyroid gland problems.
Dressings, clips, diuretics and laxatives, stimulation of gastric cleansing have a deplorable effect on the body's weight loss. The best way to lose weight has always been with 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 with weight loss - from the end of the period of hunger, the body will urgently gain the lost weight, adding a bonus of an additional 2-3 kilograms. Achieving a slender figure while maintaining good health is a reality. You just need to follow reasonable recommendations.