Is it possible to lose 5 kg in a week at home
Before you learn how to quickly lose weight by 5 kg, you need to think about whether such a change will harm your health. It all depends on how much the person weighs.
Interesting! The first week the body loses weight mainly due to the removal of excess water, which is almost always available in overweight people.
In any case, you need to be very careful - in order to lose 5 kilograms in a week, you will have to drastically change your lifestyle. And having achieved what you want, it is very important not to break loose and not gain more than was lost during the diet.
How to lose weight faster
A way to lose weight quickly can be found if you become an adherent of proper nutrition. Then you do not have to rush and urgently lose weight for the holiday, birthday, New Year. You will always be in shape, regardless of the season and circumstances. You can lose weight by 7 kg in two weeks, you can lose 10 kg in a month , but it is more correct and reliable to lose no more than 1 kg per week or even less. So you will not lose your health, keep the elasticity of the skin, muscles, you can get used to eating a little.
What to eat and drink in order to urgently lose weight by 5 kg in a week
Of course, the main way that allows you to tighten your stomach in a short time and get rid of excess weight is the correction of the diet. He needs to be dealt with first.
Basic nutrition rules for fast weight loss
One of the most effective ways to lose 5 kg in a week is fractional meals. And of course, the number of calories will have to be seriously reduced.
You will not have to eat 2-3 times a day, as many modern people do, but at least 5, or even 6. Thanks to frequent, but small snacks, losing weight will not suffer from a constant feeling of hunger, and the foods eaten will be quickly digested, giving enough energy to lead a habitual lifestyle, but not deposited on the sides and hips.
More protein foods and less fast carbohydrates
People who are interested in a diet for losing weight by 5 kg need to focus on proteins and reduce the amount of carbohydrates as much as possible - both fast and complex. Ideally, flour and sweets should be completely abandoned. Yes, it is quite difficult to survive a week without the usual sweets, cakes and sweet tea. But the cherished loss of 5 kilograms is a serious incentive.
Important! During the diet, you must completely abandon the "random" food: sweets, sandwiches, chips.
The diet should be calculated so as to consume more animal products: chicken, veal, fish, eggs, cottage cheese. Rich in proteins, they are slowly digested, giving a feeling of satiety for a long time.
The amount of products containing carbohydrates in a large volume should be minimized or completely abandoned. If a complete refusal is not suitable, it is advisable to use only complex ones - buckwheat will be a good choice.
An additional plus of such a diet is the abundance of proteins. This ensures that it is fat that will break down, and not muscle, which is especially important for athletes and just people who lead an active lifestyle.
Allowed drinks
While dieting, it is important to consume plenty of water. It is desirable not less than 2 liters, but better - more. A lack of carbohydrates and an excess of proteins leads to the fact that restructuring begins in the body, and it is very painful if there is not enough water.
You can also use green tea - it not only quenches thirst well, but also speeds up metabolism, allowing all processes to proceed more rapidly.
Choice of daily exercise
How to lose weight in a day by 2 kg
To lose 4 kg in 4 days, you must apply both dietary restrictions and be physically active. Strengthened training during strict diets should not be performed, because this will lead to malaise, and the appearance will be exhausted.
However, physical activity should be increased. The best option in this case would be aerobic exercise. They help in good fat burning. Even people who do not have physical fitness can perform them.
Walk and run every day
These exercises include:
- walks, preferably somewhere in the park;
- swimming exercises;
- bicycling.
Such simple exercises will help tighten the muscles and positively affect the appearance.
The most effective diets for losing weight by 5 kilograms in 7 days
It should be noted right away that all the methods that allow you to lose such a significant weight in a short time are rather unpleasant. But what women will not do in order to remain beautiful!
mono-diets
It is believed that the best mono-diet is buckwheat. On the one hand, this product contains relatively few carbohydrates. On the other hand, it is rich in iron and other trace elements, as well as proteins, which allows you not to feel constant hunger.
Buckwheat is prepared very easily: in the evening, a glass of cereal is poured with boiling water and left overnight. By the morning the porridge is ready. You can eat it in any quantity, but you can not salt or flavor it with oil.
Another successful variety is the rice mono-diet. With it, you can eat no more than a glass of boiled rice per day. It should be divided into 5-6 parts and taken at regular intervals with apple juice.
Additional products are sour apples, low-fat cottage cheese, unsweetened yogurt or low-fat kefir. You can eat one apple, and kefir or yogurt - up to 1 liter per day. Cottage cheese replaces breakfast or dinner, but it is permissible to eat it no more than 100 g.
low calorie diets
If you figure out how to quickly lose weight at home by 5 kg, then you should definitely study low-calorie diets. But they cause particular discomfort, despite the fact that they can be quite diverse.
Important! Any diet provides for a complete rejection of alcoholic beverages: even small doses will lead to undesirable consequences.
The main task is to reduce the number of calories consumed: for women it is 1300 per day, for men - no more than 1700.
It is desirable to eat food 6 times a day, but in small portions - 200 g maximum. Of course, food should have a minimum calorie content. Celery soups, radish salads, and many other lean foods will do.
A successful combination can be called a combination of boiled rice with boiled chicken breast and vegetable salad. On such a diet, you can easily live a week without experiencing serious discomfort.
Also, many nutritionists recommend switching to fish (low-fat) and a variety of vegetable side dishes. It can be cauliflower, broccoli, tomatoes, bell peppers and many others cooked in a variety of ways. Even eating a fairly large plate with them, a person consumes a minimum of calories.
Sample weekly diet menu
The most common version of the weekly diet is kefir. You need to drink up to 500 ml of kefir with 1% fat per day. Avoid coffee, salt and sugar. Water and herbal tea can be drunk without restrictions.
The menu of the basic version of the kefir diet:
- Monday - kefir and 400 g baked potatoes, no salt added.
- Tuesday - kefir and 400 g of cottage cheese with a minimum percentage of fat.
- Wednesday - kefir and 400 g of fruit. Everything is allowed except bananas and grapes.
- Thursday - kefir and 400 g of boiled chicken breast.
- Friday - kefir and 400 g of fruit.
- Saturday is a loading day. You need to drink 1.5 liters of still water.
- Sunday - kefir and 400 fruits.
Such a diet is quite tough, but gives a good result. With a sharp deterioration in well-being, you should abandon the kefir nutrition system.
How to lose 5 kg in a week without diets
Some people want to throw off the treasured 5 kilograms, but in such a way as not to give up their usual diet. It turns out that such methods also exist. And they must be studied.
Fitness and recreational physical education
If you can not reduce the number of calories consumed, then you need to increase their consumption. True, this can take more than one day - without adjusting the diet, it is rarely possible to lose 5 kg in a week. Most likely, the weight loss process will last for a whole month, but it depends on the physique and metabolism of the person.
What exercises are suitable for achieving the goal? First of all, you need to use the most active ones. Push-ups, pull-ups and dumbbells should be postponed. But running, jumping rope and regular aerobics will do the job perfectly. For weight loss, it is desirable to use those exercises that make you sweat the fastest. A serious plus is that you can do them for tens of minutes without a break and at the same time not harm your health.
Lifestyle changes
Also, people who want to learn how to lose weight by 5 kg need to get enough sleep. After all, lack of sleep is stressful. And in his conditions, the body begins to actively accumulate fat on the sides and hips. So, 8-9 hours of healthy sleep is a prerequisite for weight loss. And it is desirable to keep within at 9-10 o'clock in the evening, and not after midnight.
Do not forget about regular walks. An hour of walking at an average speed burns 200-300 calories. Moreover, the more a person weighs, the faster he loses weight when walking. Therefore, you should not forget about walking if you need to achieve a good result in a short time.
Interesting! Experts believe that 1 hour of sleep before midnight is more beneficial than 2 hours of sleep after 6 am.
Other supportive methods
An additional way to lose weight in just a week is to eat foods that accelerate metabolism. Experts recommend the following:
- chicory;
- green tea;
- grapefruits;
- ginger;
- cinnamon;
- seaweed;
- spinach.
They allow not only to pleasantly diversify the diet on a diet, but also accelerate the breakdown of fats under heavy loads.
For 3 months
The easiest and safest option to lose 7 kg is to lose them within 3 months.
Diets "Minus 7 kg in 3 months"
You can do without diets, just by organizing proper nutrition. But in this case, you will need to play sports a little more intensively. If there is not enough time for it, you can choose one of the long-term diets. Most often, these are author's methods that offer a phased passage of several phases.
90 days of separate meals
Three months of this diet consists of 22 cycles of 4 days each. The sequence cannot be changed. It is based on separate nutrition: protein day - starch - carbohydrate - vitamin. Every 7 cycles you need to arrange a drinking fasting day.
Ginzburg impulse diet
It involves two diets - supporting (for weight stabilization) and unloading (reducing daily caloric content). Refers to low-fat, limits the use of sweets. Offers to cook multi-component dishes, slowly taste each and enjoy the taste. Frequent meals (up to 8 times a day) allow you to withstand 3 months without disruption until the very end.
Diet E. V. Malysheva
The most important principle is “You can’t starve!”. The basis is fractional nutrition. Daily calorie content - 1200 kcal. All products must be natural and fresh. On the official website of the presenter, you can purchase a nutrition kit for 3 months and lose weight by at least 7 kg.
Sport
If you exercised before losing weight, continue exercising at the same pace. If you had nothing in common with him, it is enough just to increase physical activity. What you have to do daily for this:
- 1-2 stops to walk;
- refuse the elevator;
- warm up every hour for 5 minutes;
- choose one of the light physical activities: hula hoop, plank, jump rope, etc.
If you find the strength in yourself and go in for sports more seriously, in combination with diets and even just with proper nutrition, you can lose much more than 7 kg.
Additionally
3 months is a long time to lose weight. You do not need to walk all this time in a slimming belt or corrective leggings, they will squeeze the organs and disrupt blood circulation. Too frequent wraps can provoke an allergic reaction or a thermal burn on the skin. Salon procedures last a maximum of a month. So what then can be done to help with proper nutrition and sufficient physical activity?
- Contact a nutritionist.
- Find a fat-burning drug designed for long-term use.
- Take a course of multivitamins.
- Alternate procedures: did a course of 10 wraps - start taking salt baths - then sign up for a massage, etc.
- Some author's methods for cleansing the body do not fit into 1 month, it's time to use them.
There are many ways to get rid of 7 kg. First of all, they will depend on the timing for which you want to lose weight. The smaller they are, the more difficult and dangerous to health. The longer, the easier and more useful. So initially try to calculate the time in such a way that there is a margin: the effect will be more stable and noticeable.
How to keep the result
But it's not that hard to lose 5 kg - it's much harder to keep the result. Therefore, you need to finish the diet correctly and it will stretch for at least a week. In this case, you will need to follow the following rules:
- Eat sweets in limited quantities - no more than 1 candy or 2 tablespoons of sugar in tea at a time.
- Eat potatoes, pasta and flour in small amounts so that there is no temptation to eat high-carbohydrate foods.
- Maintain the habit of eating fractionally - 5-6 times a day. For snacks, apples, oranges or a small amount of dry prunes are suitable.
Keeping in mind proper nutrition, each person can not only effectively remove excess, but also easily control weight after the end of the diet.
Diet for a week from Peta Wilson
The famous actress Peta Wilson uses her version of the diet for a week . Certain products are used every day:
- Baked potatoes 4-5 pieces, 1.5 l of kefir;
- 200-250g boiled chicken, 1l kefir;
- 200-250 g of stewed beef, 1 liter of kefir;
- 200-250g of baked fish, 1l of kefir;
- 400g fruits, 400g vegetables, 0.5l kefir;
- 3-4 boiled eggs, 1.5 l of kefir;
- Kefir alternates with mineral water.
I would not recommend such a diet, because in fact, it turns out a set of protein and dairy dishes. There are almost no vegetables and fruits (except for the fifth day), there are no dishes containing fiber . This means that the metabolism will certainly slow down, and the weight will go away quickly at first, and then stop in place.
Contraindications to express weight loss
Of course, you need to approach express weight loss very seriously. First of all, it is not suitable for petite people, who already have a small supply of fat. The same can be said about those who suffer from gastritis and other diseases of the stomach.
Note! You also need to listen to how you feel. If during the diet there are painful sensations, severe discomfort, it makes sense to consult a doctor and, if necessary, refuse to lose weight, at least for a while.
Is it possible to lose weight in 4 days
It is quite possible to lose a few kilograms in less than a week, the main thing is to speed up the metabolism with the help of nutrition correction, to drive fat with increased physical activity. We are not talking about professional gymnastics or other sports at all, moderate physical activity is enough while observing the sports regimen. The effectiveness of mono-diets has been confirmed by numerous examples, but the approach to the problem of extra pounds should be comprehensive. The 4-day diet provides a grand effect, life at a new weight.
Diet Tips
An extreme diet that allows you to lose a few kilograms in a matter of days is a serious test for the body. Therefore, nutritionists give advice to achieve excellent results and facilitate the process of losing weight:
- If a person cannot live without sweets, then it is recommended to eat a small bar (about 15-20 g) of dark chocolate per day.
- Before cooking chicken, you need to remove the skin from it - it has a high calorie content.
- It is worth seasoning the diet with mustard and non-pickled ginger - thanks to them, the process of burning calories is much more active.
- Consume most of the carbohydrates before noon - in the afternoon, eat mainly protein foods.
As the reader could see, a set of exercises and proper nutrition make it possible for even lazy people to lose weight without leaving home. This means that nothing stands between them and the beautiful figure they have always dreamed of.
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Why lose weight fast
But there are times when women do not listen to anyone, they need to lose weight urgently , complete their planned program, for example:
- go on vacation to the sea, where others will certainly see you in a swimsuit, and the figure leaves much to be desired;
- you met the man of your dreams, it would seem that everything is going great, but there is a romantic date ahead, where the secrets of your imperfect body may be revealed;
- you need to lose weight before the competition, prepare the body for filming, etc .;
- very often the reason is a dispute with girlfriends or a young man;
- you need to fit into nice clothes that you bought by a certain date in the hope of losing weight.
There can be many reasons, but whatever it is, I always urge you to lose weight gradually, carefully, in the end it always gives better results, because the weight will not return as quickly as if you are losing weight rapidly.
Here for those of you who cannot be stopped, who will still lose weight with all their might, trying to lose weight, by all means, I will give my professional advice to harm the body to a minimum, reduce risks and prevent serious consequences .
Psychology of weight loss
As you know, all our decisions, aspirations and will come from the head. Only a strong stimulus can push you forward at the moment when it becomes unbearably difficult for you. The following actions can help you overcome yourself at the right time:
- As clearly and vividly as possible, imagine a picture in your head with the parameters of your dreams (as an option, put a screensaver on your phone or hang a poster on the refrigerator).
- For a short 4 days, concentrate hard on your goal, let it take over you. Live these days only with thoughts of her.
- Be ready for the upcoming difficulties, immediately designate for yourself a position not to give up, no matter how difficult it is for you.
- Do not look for an excuse to get away from the goal. Don't feel sorry for yourself!
If you follow all the above tips, you can be sure that the result will not be long in coming.
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