Effective methods of weight loss by 5 kg in 7 days by gymnasts and nutritionists. Lack of calories, diet tricks, popular express diets. Fat burning exercises and who is forbidden to lose weight.
"Gymnasts and nutritionists, explaining how to lose 5 pounds a week (fat, not water) and not to harm your body, advise you not to pay attention to advertising promises. "effective new diets" and "miraculous products"It burns fat immediately.
All the effective methods that really help in rapid weight loss have been studied for a long time by all experts. 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 the shape, the stricter the rules.
Lose weight fast by 5 kg in a week- the work is real, the key to the success of such an event is the choice of a low-calorie but comfortable diet, in which it 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 pounds in a week
It is essential to choose a diet or a well-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 need to remove fatty foods, delicacies, spicy and salty foods, smoked meats and canned foods.
Counting the number of calories you need to burn in 7 days to lose 5 pounds urgently is best done by Max Vishnovsky's definition.
Max Wishnofsky calculated in 1958 that 1 kg 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 receive less than 7 716 kcal, by 5 kg per week - this is 38 580 kcal.
Divide 38580: 7 = 6500 kcal per day for combustion. The basic metabolism, which ensures the vital activity of the body, will consume 2000 kcal, therefore, 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 pounds in a few days is to combine intense cardio and strength training. The first will help burn fat stores 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 just have to be more discriminating with the help you render toward other people.
It is known that a person can get rid of 1. 5-2-2 pounds of fat in a week. But how to 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 an excess of fluid that is saturated with adipose tissue. Removal of the swelling reduces the tumor and the person becomes leaner.
Effective ways to really lose 5 pounds in 7 days
The basic advice that nutritionists give for successful weight loss is to use a calorie deficit.
Reducing the amount of energy consumed to a normal rule and increasing physical activity is an important condition that helps in weight loss by 5 pounds per week without dieting.
Method 1. Proper nutrition - balanced diet
Instead of high calorie and digestible foods, you should prefer foods rich in fiber - vegetables, legumes. Meals prepared with saturated animal fats should be avoided altogether.
Leave only healthy vegetable fats in the diet, as well as a small amount of themNutrientsfound in lean meats, fish, dairy products, eggs and seafood.
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, slowly digestible carbohydrates invegetables and fruits, cereals (buckwheat and oats), durum wheat pasta, wholemeal bread.
The amount of protein obtained from white meat of 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 thirdwhich must be derived from animal products. It should be borne in mind that the amount of nutrients and 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 by300-500 kcal. . . In this case, you should eat not too many high-calorie foods, but slowly and more often, up to 4-5 times a day. Sausages and delicacies, canned goods, pastries, sweets, french fries should not appear on the table.
Method 3. Do not skip breakfast!
Speed up your metabolism! To do this, you can not skip meals in the morning. After waking up, you should drink a glass of water with a few drops of lemon juice, wait 45 minutes and have breakfast.
Breakfast is a very important meal - it can either make or break your day.
Method 4. Drink clean water!
Thirst with a few sips of water more often! After waking up, 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 confusion with hunger, so the feeling of fullness will come sooner. In addition, water will remove the breakdown products of fat from the body and restore the creeping of the skin, which often spoils with rapid weight loss.
Method 5. Burn fat through exercise!
Regular physical activity - morning exercises and daily walks in the fresh air, exercise and strengthening, playing with children and swimming - any sports activity will help you burn calories.
You can lose weight fast for a man and a woman using interval training. Add 20-30 minute sessions 3-4 times a week. Aerobic exercise stimulates blood circulation, which speeds upthermolipolysis- the breakdown of fats, and strength - serve to tighten weakened muscles.
Fast and dangerous methods to lose 5 pounds in 7 days
In addition to safe weight loss methods approved by experts, and "dot»Effective restrictions that give a temporary effect.
With their help, you can lose 5 pounds or more in a week, but once your diet and normal lifestyle improve, the weight will return, taking extra pounds with you:
Option 1. Refuse snacks
Proper nutrition during the day includes eating healthy snacks so that hunger does not accumulate. But if you need to lose weight fast in just a few days, then the "bite" will hinder the weight loss process, increasing your daily calorie intake or interrupting your appetite.
Option 2. Waterfall fasting
To get rid of extra pounds quickly, 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 at 7 in the afternoon and continue until 11 in the morning. During this period, the body will use up all of its glycogen stores.
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 11: 00 and dinner can be scheduled at 18-19 in the evening.
Option 4. One meal a 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 shape 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 of the time, this method can only be used during the hot summer season, when you do not want to eat 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 fast. This could be:
- Vacuum massage or pressure therapy.
- Small current therapy?
- Anti-cellulite massage?
- Endermolift, which combines vibration and vacuum massage.
- Endolipotherapy - non-surgical liposuction, with the introduction of drugs that absorb fat accumulations in problem areas.
These procedures were developed by doctors to help bedridden patients, so it is unrealistic to expect to lose a few pounds in a week with their help. Wraps and nourishing massage also do not have much effect on rapid weight loss, but improve the condition of the skin. Butdietshould be kept without failure, as excessive calories will prevent the body from shaping.
Diets to lose the extra 5 pounds in a week
It is possible to regain your ideal figure in a week with the help of proper nutrition, adequate hydration from the water you drink and optimal physical activity.
When choosing the right diet, you need to consider their type. Conventionally divided into:
Hard mono dietswhen there is a product in the diet. It can be kefir, apples, buckwheat porridge. Despite the rapid effect of losing extra pounds, not every girl is able to endure a seven-day marathon in one product.. . .In addition, these restricted dietary patterns 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 stores.
Protein diets. . . This type of food is considered the most effective when you want to lose 5 pounds in 1 week. Prohibits harmful products that contain simple carbohydrates - sugar, pastries, confectionery. In a protein diet, healthy slow carbs are also limited - cereals, hard 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 lines and long term results, reduced risk of muscle collapse.
Among the disadvantages 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 by body weight by multiplying 1 kg by 30 ml. Liquid meals 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 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 single dietallows you to drink 1-1, 5 liters of milk drink fermented with 1. 5% fat daily.
The product must be natural, without sweeteners, flavorings or preservatives. Yogurt or kefir is 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 boiled lean meat and the lack of carbohydrates - with apples or citrus fruits.
A diet with fermented milk dehydrates the body, so the result is high - 5 kg in 5 days.
It is difficult to combine such a diet with intense physical activity, so fat is burned slowly.
Buckwheat diet
In the evening, 1, 5-2 glasses of buckwheat kernels are poured into a thermos, 3-4 glasses of boiling water are poured and insist overnight (8-10 hours). In the morning, the porridge is divided into several portions and eaten in one day.
From the 4th day of the single diet, you should renew 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 glasses 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 meager diet makes it possible to lose 1 kg per day, but the result will be extremely difficult to consolidate.
Apple or cucumber
All week we are 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 satisfy hunger and stimulate the digestive system. It is also a natural diuretic that relieves swelling and removes stagnant fluid in the tissues.
Apples are known for their negative calorie content - the amount of energy expended to digest them is more than what this wonderful fruit gives. During the day, you can eat some of the apples fresh and in the evening - cook them 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 the removal of excess fluids.
Only the unemployed can follow such extreme diets. Consuming less than 900-1000 kcal per day is stressful for the body, an extreme measure when you urgently need to lose weight without looking at the damage caused to the body.
Is it possible to lose 5 pounds without dieting?
You can put your figure in order without extreme methods, following the recommendations of a nutritionist:
- Get at least 8 hours of sleep a night. Lack of adequate rest often causes overeating and being overweight.
- Drink 1. 5-3 liters of water daily. 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, 5-6 times a day. I get up from the table with a slight feeling of hunger.
- Strive for a calorie intake that matches your ideal body weight. And once you reach the coveted figure, stay in it.
- Be sensitive to your body, follow an active lifestyle, include yoga and breathing practices, physical education and outdoor games in your daily routine.
- Visit a massage 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 extra pounds and return 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 pounds of excess weight for a teenager, you must:
- The first step is to remove harmful products from the diet - fast food and semi-finished products (pasta, cutlets, etc. ), which contain the maximum amount of fat. Confectionery - cakes, pastries, pastries, pastries. Replace white bread with a small slice of rye.
- Every day in the diet of a teenager should prevail: raw vegetables and fruits, soups in vegetable broth. Meat dishes are made from lean varieties, the primary broth is drained, only secondary broth is used. Fried, salted, smoked foods should be excluded.
- Portion size should be reduced to normal, eat more often, but slowly.
- And the last thing - physical inactivity and weight loss are incompatible. It is necessary to increase physical activity. Swimming, dancing, outdoor games can differentiate a teenager's workouts.
If the weight does not subside 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 pounds in a week, immediately start pumping their abs in the most common way. But according to research, curling is not the most fat burning exercise.
And an exercise will not help much, there is another method to it - interval or cycle training.
This highly effective circular workout speeds up your heart rate, burning energy in your muscles at maximum speed. Cycling is not about building muscle, but about losing weight fast and easily. For an hour, such a load allows you to burn about 300 kcal!
Fat burning training
These workouts can be done at home without special equipment. The point is to do a set of exercises in a row, one after the other, without pauses for rest. For example, you have 4 exercises:
- Burpee;
- Push ups;
- Lunges;
- Rotation scissors.
Do them without a break for 10-15 repetitions and only then rest for a minute and a half and start the cycle again.
For beginners, you can start from 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 result. You can not rest for a long time, as the overall result will be reduced to zero. The more active you are, the more fat you burn.
Circular training with moderate load
These exercises create a moderate heart rate, which helps in active calorie burning. From the aerobic exercise we choose: fast walking on a surface with a slight slope (you can replace it with a ladder or a ladder on the spot, for example, standing on a pile of books), squatting and an asterisk (floating jumps).
This workout should be done in 3-5 cycles.
If you find it easy, you can do two rounds in a row. But in reality, most beginners rarely get the first round, although it seems very simple.
When preparing a plan for how to lose 5 pounds in a week at home, activate a balanced diet with a complete setNutrients, drink enough water to remove toxins - products of thermolipolysis and other reactions of the body, but also to increase the intensity of the cycle training.
Cycling training is incompatible with strict diets! Malnutrition can cause significant damage to the body when you use fat burning workouts.
Who can not lose weight by 5 kg per week
Contraindicated for rapid 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, as well as negatively affect their development.
- Pregnant women and breastfeeding mothers. A rigid diet can delay fetal development and adversely affect a baby's nutrition.
- Menopausal women. Six months after the onset of menopause, the weight usually stabilizes.
- In the elderly. In adulthood, adequate nutrition is essential, as various restrictions can lead to stress and weakened immunity.
- They suffer from problems with the gastrointestinal tract - gastritis, gastric ulcer and 12 duodenal ulcers, diseases of the liver and pancreas.
- With diabetes.
- With renal insufficiency.
- With 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 achieved becomes more important. The number of kilos that will fall will vary depending on the data at the beginning.
The percentage of body fat is higher than normal, since the higher this percentage, 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, in a week, you can easily lose 5 to 8 pounds. Hard, hardened fat is more difficult to remove, so the weight loss effects will be more modest.
In educated people, the effect of weight loss may be lower than in women with loose adipose tissue.
Having achieved a result of 5 kg per week, you can not stop and return to your normal diet - this will lead to bulimia, ie seizures. This is what nutritionists call eating disorders.
Choosing the wrong, very strict diet serves as a trigger for such a pathology. Therefore, when you leave any diet with restrictions, you must 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!
Nutritionists advise not to use hunger or rigid mono-diets. The body, sensing the danger, enters an economic way of life. This is manifested by the appearance of weakness, dizziness and other negative symptoms. As a result of poor health, motor activity decreases, which leads to termination of thermolipolysis.
Nutritional deficiencies due to diet cause the body to break down muscle tissue. When a person returns to their normal diet, instead of rebuilding lost muscle, the body accumulates fat!
If you're on the hangover - starvation diets with periods of high calorie diets - then over time, the percentage of body fat relative to muscle mass increases. The accumulation of fat stores over the years makes weight loss more difficult.
The slimming drugs that are widely advertised today havetemporary effect. . . Weight loss drugs suppress appetite for a short 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 stopping taking.
Such drugs have a negative side effect - they increase blood pressure, load the heart, blood vessels, causing the risk of stroke and thyroid problems.
Plasters, clips, diuretics and laxatives, stimulation of gastric cleansing have a miserable effect on body weight loss. The best way to lose weight has always been to limit calorie intake and physical activity.
conclusion
When choosing how to lose 5 pounds a 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 tough joke with weight loss - once the starvation period is over, the body will urgently gain the lost weight, adding a 2-3 extra pound bonus. Getting a slim figure while maintaining good health is real. You just have to follow sensible recommendations.