Effective methods to lose 5 kg in 7 days from fitness trainers and nutrition experts. Calorie deficiency, nutrition tricks, popular express diets. Fat Burning Workouts And Who Is Forbidden To Lose Weight.
Fitness trainers and nutrition experts who explain how to lose 5 kg per week (fat, not water) and not harm the body are advised not to heed the promises of advertising.effective new diets"and"miracle products"It immediately burns fat.
Any effective method that can really help you lose weight fast has long been studied by all professionals. Choosing the right option depends on the initial data - the percentage of excess fat, the structure and the weight loss period. The less time it takes to improve the figure, the stricter the rules.
Lose 5 kg fast in one week- The task is real, the key to the success of such an event is to choose a low-calorie but comfortable diet that will not be difficult to follow, as well as regular exercise to burn hated fat reserves.
The first thing to lose 5 kg in a week
Choose a diet or a well-balanced diet. All foods containing sugars should be excluded from the diet, including those that use sugar as a preservative. Fast food, soda and alcohol should also be given up. We need to remove fatty foods, delicacies, spicy and salty foods, smoked meats and canned food.
Max Vishnovsky defines how best to count the number of calories you need to burn in 7 days to lose 5 pounds urgently.
Max Wishnofsky calculated in 1958 that 1 pound of fat gives the human body 3, 500 kcal of energy. It follows that to lose 1 kg you need to spend or gain 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 metabolism that provides the vital activity of the body will consume 2000 kcal, so it remains: 6500-2000 = 4500 kcal.
It’s impossible to spend that much energy in 1 day, but diet and exercise will help you get closer to that result.
The real way to lose 5kg in a few days is to combine intense cardio and strength training. The former helps burn fat reserves and the latter helps build muscle. In addition, you need to walk more often in the fresh air, walk, climb stairs without using an elevator.
You need to immediately accept that you need to take care of yourself and take the time to do so like a second job.
It is well 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 delivered in one week, the maximum amount of fat is 1. 5 kg, and the remaining 3. 5 kg can be the excess liquid saturated with adipose tissue. Removing the edema will reduce the volume and make the person slimmer.
Effective methods to actually lose 5 kg in 7 days
The main advice for nutritionists is to use a calorie deficit for successful weight loss.
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 5 kg per week without dieting.
Method 1. Proper nutrition - a balanced diet
Instead of high-calorie and easily digestible foods, preference should be given to foods rich in fiber - vegetables, legumes. Foods made from saturated animal fats are best avoided.
Leave only healthy vegetable fats in your diet and also small amounts of themnutrientsfound in lean meats, fish, dairy products, eggs and seafood.
In order to lose 5 kg urgently in one week and at the same time not harm the body, carbohydrate intake should be reduced to 300-350 g per day, the main part of which should be a complex, slowly digestible carbohydrate.vegetables and fruits, cereals (buckwheat and oats), durum wheat pasta, wholemeal bread.
The protein content of the white meat of chickens, turkeys, fish, low - fat cheese, milk and cottage cheese, other fermented milk products and nuts and soya milk must be between 90 and 100 g, one third of which is obtained from products of animal origin. It should be noted 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 g of milk contains 2. 8 g.
Method 2. Reducing caloric intake
Reduce your daily caloric intake300-500 kcal. . . In this case, do not eat very high-calorie foods, but little by little and more often, up to 4-5 times a day. Sausages and delicacies, canned goods, baked goods, sweets, french fries should not be on the table.
Method 3. Don't miss breakfast!
Boost your metabolism! You can’t skip meals in the morning for this. After waking up, drink a glass of water with a few drops of lemon juice, wait 45 minutes, and have breakfast.
Eating breakfast all day stimulates your metabolic processes 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 helps prepare the digestive system for active work.
Before each meal, a glass of water quenches thirst, preventing it from confusing with hunger, so the feeling of fullness comes sooner. In addition, water removes fat breakdown products from the body and restores skin turgor, which often sags with rapid weight loss.
Method 5. Burn fat with a workout!
Regular exercise - morning exercises and daytime walks in the fresh air, fitness and strength training, outdoor games with children and swimming - will help you actively burn calories.
A man and a woman can lose weight quickly with interval training. Add 20-30 minute sessions 3-4 times a week. Aerobic exercise stimulates blood circulation, which speeds it upthermolipolysis- the breakdown of fats and strength - it is used to tighten weakened muscles.
Quick 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 as soon as your diet and lifestyle improve, your weight will return and you will gain extra pounds:
Option 1. Refusal to eat
Eating a good meal all day long includes eating healthy foods so that hunger doesn’t build up. But if you need to lose weight fast in a few days, the "bite" will disrupt the weight loss process, increase your daily caloric intake, or interrupt your appetite.
Option 2. Cascade fasting
To get rid of excess pounds quickly, you need to burn glycogen in time - the body’s energy reserves that the liver produces from carbohydrates.
Fasting helps the body in thermolipolysis -fat burning- to obtain energy instead of glycogen stores. In addition, this method removes large amounts of excess fluid from the tissues, reducing body volume.
One of the easiest intermittent fasting techniques is to skip 16 hours of food. You can start the process from 7pm and continue until 11am. During this period, the body uses up all of its glycogen reserves.
Option 3. Two meals a day
Reduce your calorie intake by eating twice a day.
If you combine the intermittent fast with this method of fast weight loss, breakfast will be at 11 a. m. and dinner can be scheduled from 6 p. m. to 7 p. m.
Option 4. Meal once a day
Some people use an even more effective weight loss method for a week - eating healthy food 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, leading to a sudden increase in weight in the future.
Most often, this method can only be used during the hot summer season, when you don’t feel like eating naturally, but this is only available in 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 pressotherapy;
- microcurrent therapy;
- Anti-cellulite massage;
- Endermolift, combines vibration and vacuum massage;
- Intralipotherapy - non-surgical liposuction with the introduction of drugs that absorb fat accumulation in problem areas.
These procedures have been developed by doctors to help bedridden patients, so it is unrealistic to expect us to shed a few pounds in a week with their help. The wraps and nourishing massage also have no particular effect on rapid weight loss, but they do improve the condition of the skin. Butdietit must be adhered to because excess calories prevent toning.
Diets to remove the extra 5 kg in a week
You can regain your ideal shape in a week with a proper diet, hydration of the right amount of water, and optimal physical activity.
You need to consider their type when choosing the right diet. They can be traditionally divided into:
Hard mono dietswhen a product is in the diet. It can be kefir, apple, buckwheat porridge. Despite the quick result of losing extra pounds, not every girl can endure a seven-day marathon on a single product.. . .In addition, these restricted eating habits can harm the body;
Lean dietswith a caloric content not exceeding 900-1000 kcal per day. Fat burns out the fastest in this case, but when we return to a fuller diet, we gain weight quickly, restoring fat reserves;
Protein diets. . . This type of food is considered the most effective if you want to lose 5 kg in 1 week. Harmful products containing simple carbohydrates - sugar, baked goods, sweets - are prohibited. Healthy slow carbs are also limited in the protein diet - cereals, durum pasta, vegetables and fruits.
They eat low-fat cottage cheese, white poultry, river fish and egg whites. This real diet has its benefits - fast tilt angles and long-term results, it reduces the risk of muscle breakdown.
Among the disadvantages of a protein diet, doctors call bad breath, the possible appearance of constipation due to lack of moisture in the body and increased strain 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 food 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
Thishard mono dietallows you to drink 1-1, 5 liters of fermented milk per day with 1, 5% fat.
The product must be natural and must not contain sweeteners, flavorings or preservatives. Yogurt or kefir is intended for one day of fasting, 2 to 5-3 kg of excess weight can be lost in 3 days.
If you keep the kefir diet for up to 5-7 days, you should compensate for the loss of animal protein with cooked lean meat and the lack of carbohydrates with apples or citrus fruits.
Fermented milk diet dehydrates the body, so the result is high - 5 kg in 5 days.
Such a diet is difficult to combine with intense physical activity, so fat burns slowly.
Buckwheat diet
In the evening, pour 1, 5-2 cups of buckwheat seeds into a thermos, pour 3-4 glasses of boiling water and stick overnight (8-10 hours). In the morning, your porridge is divided into several portions and consumed in one day.
From the 4th day of the monodiet, the diet should be supplemented with an apple every day. After 5 days of buckwheat diet kefir should be included 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 modest diet will allow you to lose 1 kg per day, but the result will be extremely difficult to consolidate.
Apples or cucumbers
You can eat 1-1, 5 kg of apples or 1. 5-2 kg of cucumbers throughout the week. In addition, drink 1-1, 5 liters of clean water.
Cucumber contains 90-95% moisture and fiber, which relieves hunger and stimulates the digestive system. They are also natural diuretics that relieve bloating and remove stagnant fluid in the tissues.
Apples are famous for their negative caloric content - they put more energy into their digestion than this wonderful fruit gives. You can eat some of the apples fresh during the day and fry them in the evening 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 of the daily diet and getting rid of excess fluid.
Only non-working people are able to follow such an extreme diet. Consumption of less than 900-1000 kcal per day is stressful for the body, an extreme measure if you need to lose weight urgently without looking at the damage done to the body.
Is it possible to lose 5 kg without losing weight?
You can fix your shape without extreme methods, following the recommendations of a nutritionist:
- Sleep at least 8 hours a day. Lack of proper rest often leads to overeating and being overweight.
- Drink 1, 5-3 liters of water a day. According to the WHO, there must be at least 30 ml of water per kg of body weight per day.
- Eat healthy food regularly, 5-6 times a day. He gets up from the table with a slight feeling of hunger.
- Strive for a calorie intake that matches your ideal weight. And once you reach the coveted shape, stick to it.
- Be sensitive to your body, lead an active lifestyle, incorporate yoga and breathing exercises, physical education and outdoor games into your daily routine.
- See a massage therapist and beautician, use contrast shower and bath treatments.
These recommendations should be followed together. A healthy lifestyle will help you get rid of 5 extra pounds and get you back on track without losing weight.
Characteristics of 5 kg weight loss for a teenager
The diet of the growing body should not be severely restricted. In order for a teenager to lose 5 kg of weight, he must do the following:
- The first step is to remove harmful products from the diet - fast food and semi-finished products (dumplings, slices and others) that contain the maximum amount of fat; sweets - cakes, pastries, sweets, pastries. Replace the white bread with a small slice of rye;
- It should prevail in the teenager’s diet every day: raw vegetables and fruits, soups in vegetable soup. Meat dishes are made from lean varieties, the primary broth is drained, only secondary broth is used. Baked, salted, smoked foods should be excluded;
- The 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, and outdoor games can diversify teenagers ’workouts.
If the weight does not go away after following the recommendations and the teen is obese, you should see an endocrinologist.
TOP exercises for fast weight loss at home
Many people, thinking about how to lose 5 kg fast in a week, immediately start pumping their abdominal muscles in the most normal way. But research shows that curling is not the most fat-burning practice.
And an exercise doesn’t help much, there’s another way to do it - interval or shredding.
This super effective cycling workout speeds up your heart rate and burns energy in your muscles at maximum speed. Slimming is not about building muscle, but about losing weight quickly and easily. One hour of 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 exercises in a row, one after the other, without resting breaks. For example, you have 4 exercises:
- Burpee;
- Supine supports;
- Lunges;
- Twisting scissors.
You do them without a break for 10-15 reps and only then do you rest for a minute and a half and start the round again.
You can start 15-20 times for beginners, 30 times the pace for the best qualified.
The shorter the pause, the greater the effect. You can’t rest for long because the whole result is reduced to zero. The more intense you act, the more fat you burn.
Circular training at medium load
These exercises create a moderate heart rate, which promotes active calorie burning. From the aerobic exercises we choose the following: a quick walk on a slightly sloping surface (you can replace it with a ladder or ladder on the spot, eg standing on a pile of books), squat jump, star (swinging jumps).
This workout should be done in 3-5 laps.
If you find it easy, you can do two rounds in a row. In reality, however, most beginners rarely master the first round, although it seems very simple.
If you are planning a home to lose 5 kg in one week, turn on a balanced diet with a full setnutrients, drink enough water to remove toxins - the products of thermolipolysis and other body reactions, and increase the intensity of shedding.
Cyclical training is incompatible with strict diets! Inadequate nutrition can cause significant damage to the body during fat burning workouts.
Who can not lose 5 kg per week
Rapid weight loss is contraindicated:
- 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 women and nursing mothers. A rigid diet can cause fetal growth retardation and adversely affect the baby’s nutrition.
- Women during menopause. Six months after the onset of menopause, body weight usually stabilizes.
- For the old. Adequate nutrition is needed in adulthood, as various restrictions can lead to stress and decreased immunity.
- It has problems with gastrointestinal problems - gastritis, gastric ulcer and 12 duodenal ulcers, liver and pancreatic diseases.
- With diabetes.
- With renal insufficiency.
- In endocrine diseases - thyroid problems.
Tips and motivation
If there is a great desire for change at the beginning of weight loss, the result achieved becomes more important every day. The number of fonts submitted varies depending on the initial data.
The percentage of body fat is higher than normal, because the higher this value, the more you can lose.
Adipose tissue structures - loose lipid tissue, like a sponge, retains moisture and then loses it first. In this case, you can easily lose 5-8 kg in a week. Hard, hardened fat is harder to remove, so weight loss will be more modest.
The effect of weight loss in trained people may be lower than in women with loose adipose tissue.
Once you reach a result of 5 kg per week, you will not be able to stop and return to your normal diet - this will lead to bulimia, ie overeating attacks. This is called eating disorders by nutritionists.
Choosing the wrong, too strict diet is the cause of such a pathology. Therefore, if you omit any diet with restrictions, you should follow the principles of choosing a healthy diet.
Doing so can lead to psychological difficulties, 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 lighter! You’ve had enough in your life, take a break and take care of yourself, that’s great!
Nutrition experts do not advise hunger or rigid monodiets. The organization, perceiving the danger, enters an economical lifestyle. This is manifested by the appearance of weakness, dizziness and other negative symptoms. As a result of poor health, motor activity decreases, leading to cessation of thermolipolysis.
Due to dietary deficiencies, the body breaks down muscle tissue. When a person returns to their usual diet, instead of recovering lost muscles, the body accumulates fat!
If you exercise on a pendulum - during periods of a high-calorie diet on a starvation diet - your percentage of body fat relative to muscle mass will increase over time. Fat reserves that accumulate over the years make it difficult to lose weight.
Nowadays, there are widely advertised slimming drugstemporary effect. . . Weight-loss medications suppress appetite for a short time or have a mild diuretic effect. They are able to slightly reduce weight and reduce body volume, but the body quickly gets used to them and the effect disappears or the weight returns after stopping intake.
Such drugs have negative side effects - they increase blood pressure, strain the heart, blood vessels, causing a risk of stroke and thyroid problems.
Patches, clips, diuretics and laxatives, stimulation of gastric cleansing have a deplorable effect on weight loss. The best way to lose weight has always been reasonable calorie restriction and physical activity.
Conclusion
When choosing a way to lose 5 kg a week, it is better to focus on a combination of a healthy, low-calorie diet and exercise that allows for active fat burning.
The desire for quick results can be a cruel joke to lose weight - as soon as the hunger period ends, the body urgently picks up the lost weight and adds another 2-3 pounds. Gaining a slim figure while maintaining health is real. You only need to follow reasonable recommendations.