How to lose 5 kg in a week

how to lose 5 kilograms per week

Express diet offers techniques to lose weight by 10-15 kg in 7 days. It is impossible to achieve such an effect within the framework of physiological norms; a maximum of 5 kg can be lost per week.

At the same time, the body mass index should be high, people with moderate and low BMI indicators will lose weight slowly. To lose weight, you should follow special dietary rules, do not fast.

Exercise helps make diet more effective, as it speeds up metabolism.

How much you can lose weight

Nutritionists recommend losing weight throughout the month. Within 7 days, in 90% of cases, excess fluid, food waste and toxins are removed from the body.

Digestive processes are normalized, metabolic processes are accelerated. As a result, the body loses up to 2-3 kg. In the 2nd week of the diet, separation of the surface layer of fat mass is observed, as a person loses 1. 5-2 kg.

If you follow a balanced diet and exercise schedule, most of the fat starts to decrease at 3 weeks, weight loss is up to 2–4 kg.

Is There A Diet

In order for the body to adapt to a new diet and begin to break down fat storage, it is necessary to choose the appropriate method for weight loss. You must choose foods that are not harmful to health and allow you to maintain the results obtained for a long time. Weight loss can be achieved in 3 ways:

  1. Use a mono diet, which involves the use of only 1 product a week: steamed buckwheat, kefir or apples.
  2. Adheres to a low-calorie diet: fasting, losing weight.
  3. Acceleration of biochemical processes. Protein foods are used, which speed up metabolism. Protein helps prevent muscle damage that starts with weight loss.

Nutritionists do not recommend losing weight on a strict diet. In such cases, the body is free from excess fluids, undigested food waste and other toxins, which cause weight loss of 2-3 kg during the first 3 days.

After 72 hours, weight loss is not continuous, chronic fatigue develops, the person does not have the strength to perform physical actions. As a result, skeletal muscle separation begins to offset energy costs. Body fat will be used last as a key strategic proposal for survival.

Therefore, to avoid unpleasant consequences during weight loss, you need to balance diet, do not eat fatty foods and do not go hungry. If the excess weight exceeds 30 kg, the advice of a doctor and nutritional correction is needed with the help of a nutritionist.

Fastest Diet

The fastest weight loss is provided by methods that cleanse the body and stabilize metabolism:

  1. Soba. You need to eat up to 500 g of steamed cereal per day along with lean vegetables and meats.
  2. A low-carb protein diet that allows you to lose weight on a low-calorie diet. In this case, the use of meat and eggs is allowed to prevent muscle mass damage.
  3. Kefir Diet. You should drink up to 1. 5 liters of fermented milk drink daily.
  4. Water with apples.

It is forbidden to use a mono diet for 7 days. Therefore, this weight loss method is done with a light diet that allows you to eat not only products such as buckwheat, kefir or apples, but also other diet foods.

Menu

The food menu must be organized independently based on choice and purpose. Budget daily diet:

  • for breakfast, you should eat 200 g of low-fat curd mass with berries or chopped berries, 1 grapefruit, drink tea;
  • snacks before lunch - sweet and sour apples;
  • at lunch, you can cook steamed fish fillet or lean beef, leafy salads;
  • boiled eggs for afternoon snacks, eat oranges;
  • for dinner, drinking kefir and eating vegetable soup.

Proper nutrition and drinking regime

If you have not been able to lose weight for a long time, you need to check its calorie content and content. One month before switching to an effective diet and exercise, the following foods should be excluded from the diet and eaten in limited amounts no more than 2 times in 30 days:

  • fatty, fried, spicy, pickled, smoked foods;
  • flour and confectionery products;
  • refined sugars and other sweeteners;
  • salt;
  • spices that stimulate the appetite;
  • preservatives;
  • alcohol, sugary and carbonated beverages.

Such foods cause fluid retention, disrupting metabolism and digestive processes. Vegetables and fruits that are rich in vegetable fiber and meat products that are rich in protein will help achieve the goal.

If you need to lose weight in a week, the number of calories per day should be reduced to 500-800 kcal. At the same time, after the end of a strict diet, the overall energy value of the diet should be gradually increased, adding 200 kcal per day.

In the first week of weight loss, you can get rid of excess water from the body with a proper drinking regimen. To do this, you should take about 1. 5-2 liters of fluid per day:

  • 1 glass of water on an empty stomach as soon as you wake up;
  • 250 ml of mineral water 30 minutes before meals;
  • Next water application is allowed 40 minutes after eating.

In combination with a balanced diet, the drinking regimen will normalize the water and electrolyte balance in each body and speed up the general metabolic process.

Regular training

Fat is only broken down by physical activity. Physical inactivity, or an inactive lifestyle, with a background of dietary therapy will not help get rid of extra pounds.

It is important to remember that fat accumulation in subcutaneous tissue is an internal energy store that has been synthesized by the body for critical cases. It is possible to correct the situation with the help of regular exercises.

To lose weight, you do not have to work hard every day for several hours. This approach will only empty the body. If desired, it is allowed to exercise every morning to improve muscle tone.

Intensive training should give the body 3-4 times a week for 40 minutes. Fat burning effects can be obtained from aerobic exercise.

Cosmetic procedures

As a way to lose weight, it is recommended to use treatment procedures in beauty salons, which will help reduce the negative effects on the skin while losing weight:

  1. Wrap. This procedure is based on increasing the temperature of subcutaneous fat and stimulating the work of the sweat glands. Excess water and toxins will be excreted through the released fluid. Local blood circulation is improved, which allows you to start the fat burning process.
  2. Pressure therapy apparatus. Vacuum exposure to problem areas.
  3. Massage model. Specialists fix the subcutaneous fat layer by hand.
  4. Endermolift. Combines stress therapy and vibration exposure to problem areas.
  5. Intralipotherapy. Removal of fat deposits without surgery occurs when injections with the drug are given.
  6. Massage to nourish tissues. Used to fight cellulite and restore skin.

How to lose weight fast without diet for teenagers

During adolescence, important hormonal changes and intensive body development occur, so it is strictly forbidden to restrict nutrition during this period. The body needs a full spectrum of vitamins, trace elements and nutrients. If necessary, you can lose excess weight by following these rules:

  1. Fruits, berries, fresh vegetables are eaten. During the diet, it is recommended to prepare a salad with the addition of lemon juice or olive oil. You can cook the right soup instead of plant-based.
  2. Exclude semi-finished products, sweets and rich products from main courses. White bread should be replaced with rye or wheat flour. It is dangerous to eat fatty foods.
  3. Food must be fractional: you need to eat 5-6 times a day in small portions.
  4. Need to exercise.
  5. In a month the metabolism will be normal and excess weight will be lost. If these recommendations do not help and obesity has begun, an examination by an endocrinologist is needed to identify hormonal disorders.

12 tips to motivate yourself to lose weight

The body loses weight slowly, so sticking to 1500 calories a day and limiting yourself from eating fatty foods is difficult. You need to constantly motivate yourself to achieve results, not only psychologically, but also with the help of practical suggestions:

  1. Buy the least processed foods: eggs, natural dairy products, chicken fillets, vegetables.
  2. You need to convince yourself that sweets and sugars are not good for your figure.
  3. No need to completely remove oil. When losing weight, you should use products made from olives. 1 teaspoon of oil can be rubbed with a brush or added to a vegetable salad.
  4. If you limit the amount of carbohydrate foods, then fat will disappear faster. White rice and pasta can be replaced with whole wheat bread and buckwheat.
  5. Bran is useful for eating. Add 1 tsp. products per glass of fermented milk drink or 200 g of salad.
  6. You can add herbal ingredients to a plate, but not salt.
  7. Green tea and chicory are just as refreshing as coffee and beneficial, unlike alcohol.
  8. When reducing the portion size by 20%, you are definitely fooled by eating from a small plate.
  9. A glass of water taken half an hour before a meal will help reduce the amount of food eaten.
  10. Vegetable soup can help satisfy hunger more effectively.
  11. After eating ⅓ portions, you should stop eating for 2-3 minutes until the impulse from the full stomach reaches the brain.
  12. Drink plenty of fluids throughout the day. In 65% of cases, a person confuses thirst with hunger.

Recommendations from nutritionists and fitness coaches

Slim body not only boosts self-confidence and improves mood, but also serves as a sign of a healthy body. For these reasons, people tend to lose weight and speed up metabolic processes.

Nutritionists, psychotherapists and coaches say that motivation alone is not enough. To overcome the problem of body fat, you need to change your lifestyle. To lose weight up to 5 kg in a week, you should consider the recommendations of experts:

  1. Refuse to eat in the afternoon and evening, dinner until 18: 00. This rule is due to the peculiarity of digestion, which lasts about 5-6 hours. When melatonin, a sleep hormone, is produced, the work of internal organs and systems begins to slow down, as blood circulation and oxygen consumption decrease. If you eat beef or salad before bed, the calories you gain will not be used to offset energy costs. Nutrients will be part of body fat.
  2. It is best to limit the use of fried foods, toast and pastries. If a person does not adhere to a diet, such foods should not be excluded from the diet. The dish contains micro elements and has a high calorie content that can give energy to the body for 5-6 hours. At the same time, foods with empty calories should be avoided. These include chips, sausages, sodas and sugary drinks.
  3. Drinking regimen should not be neglected. For fat mass breakdown and toxin elimination, normal blood circulation is required. If the body is tormented by thirst, the blood begins to thicken, and the functional activity of the cardiovascular system declines. Soft tissue trophism is declining. To maintain proper water-salt metabolism, you need to drink plenty of water, especially on an empty stomach to increase absorption.
  4. Need to adhere to the principle of fractional nutrition, eat 5-6 times a day in small portions of not more than 200-250 g. Separating foods will increase nutrient absorption, and regular meals will help keep the organs of the digestive system in a constant state.
  5. Need to differentiate between acute hunger and false need for snacks. The latter is due to an unstable psychological state or is associated with stress in the body. In a bad mood or emotional outburst, a person instinctively wants food to feel safe in the process of absorbing food. With severe hunger attacks, you definitely want to eat foods that you previously did not like or did not care about. To reduce appetite, you should eat nuts, dried fruit, fresh fruit, drink 250 ml of liquid.
  6. Short charge breaks should be included in the daily schedule. Light exercise can be done in the morning for 10-15 minutes on an empty stomach. Exercise will help improve skeletal muscle tone and eventually wake up. In addition, metabolism is activated and weight loss is accelerated.
  7. If someone decides to go on an express diet, one should choose a weight loss method that includes your favorite ingredients. You should not force yourself to eat cabbage or pepper, from which the vomiting reflex begins, or hunger at breadcrumbs and mineral water. Approaches to weight loss can provoke the development of stress, which can lead to dietary disorders or overweight.
  8. If you regularly follow the recommendations of experts, you can lose 4-5 kg ​​a week. Once the results are obtained, you should follow a balanced diet and abandon bad habits.

Is it possible to lose weight by exercising

To lose 5 kg in 1-2 weeks, you need to create a workout schedule. Cardio loads with a dietary background will enhance the fat burning process, while strength training helps increase muscle mass and make the body relax.

With regular exercise, it is important not to drain the body. To maintain the results, you can use cosmetic procedures.

An effective and simple set of exercises

To get the most out of it, you need to combine cardio running and swimming exercises and weight loss 3-4 times a week. In addition to this physical activity, it is necessary to perform the following complexes at home:

  • squat with 25 feet wide;
  • swing legs and arms 50 times;
  • do exercises with a rope 100 times;
  • bend with dumbbells in 2 sets 25 times;
  • do Swallow 30 times;
  • save the Board for 30 seconds or more;
  • to raise the pelvis lying on your back 50 times;
  • press newspaper 30 times.

Regular exercise will help you lose 4-5 kg ​​a week.