In today's world, most people are battling with excess weight every day, which not only hinders life but also gives rise to guilt and lack of confidence in people. Of course, this issue is more familiar to women, but men also know a little about the problem of obesity.
To get quick results in a week, people start stuffing their bodies with weight loss pills, tormenting themselves with hunger strikes and diets. Such methods lead to a noticeable weight loss, but a few days after dieting, the fat returns, and there is even a good "bonus" in the form of: abdominal pain, slow metabolism, problemsintestinal problems, hormonal changes, etc. v. How to lose weight 5 kg in a week at home with a diet without harming the body? To properly lose weight in a week and not feel uncomfortable after dieting, you need to remember some rules of low-calorie nutrition, which, combined with regular exercise, can give noticeable results in 7 days. .
Choose your diet for the week
To date, three nutritional methods have been developed that allow you to lose 5 kg per week - the diet, the mono diet, the protein-free carbohydrate diet.
Protein food
Protein diet will help to lose weight quickly and not gain extra weight after dieting. This food system has prevailed among diets, as it does not make you hungry, full with a variety of protein foods, based on the use of white rabbit meat, chicken, turkey, lean fish, eggs, low-fat milk. Cosmetics. Dietary protein promotes fat burning, not muscle mass. Breakfast, lunch and dinner during this period should not exceed 150-200g.
It is important! Dieting protein for more than 7 days can lead to gastrointestinal problems. Since a person eats only protein, his body receives less fat and carbohydrates. Because of this, the intestines slow down their work. After a week of such a diet, a person may experience constipation, an unpleasant odor from the oral cavity, pain in the kidneys. People with chronic diseases of the gastrointestinal tract and genitourinary system should refuse such experiments on their health.
During the implementation of the protein diet, you should not forget about physical activity, as they help accelerate metabolism and also help burn calories faster.
the "hungry" diet
The "starvation" diet is a type of diet, which involves a drastic reduction in the calorie content of the food consumed. Everyone wants to lose weight quickly, but not everyone thinks about the consequences of such a "crazy" of hunger. The nutritional system for this diet is that the total number of calories eaten at breakfast, lunch and light dinner should not exceed 800-1200 kcal. At the same time, for a healthy diet, an adult needs to consume up to 2000-2500 kcal per day.
For effective weight loss in a week following this diet, you must exclude from the diet:
- flour products,
- confectionery and sweets,
- carbonated water,
- pasta,
- round polished rice,
- potato,
- sauces and mayonnaise
- sausages and bacon,
- pork,
- Canned food,
- bananas, grapes, pears, plums,
- acoholic drink,
- fast food products,
- fatty dairy products.
Looking at this list, a person who is losing weight will wonder, "What should I eat to lose weight? ". During the "hungry" diet, it is allowed to use:
- fresh vegetable,
- unsweetened fruits and berries,
- oatmeal,
- lean fish,
- white meat,
- nonfat yogurt, kefir, cheese,
- freshly squeezed juice.
Breakfast you can eat fruit with oatmeal, lunch can stew or boil meat with vegetables. A week of dieting helps lower the numbers on the scale, but the game isn't always worth it. The results obtained are difficult to correct, often after such a diet a person gains even more weight. In addition, one of the main criteria for weight loss at home is drinking enough water. Nutritionists recommend drinking 1. 5 to 2 liters of purified, non-carbonated water per day. At the same time, most of the amount of water should be drunk before evening.
Practical advice. The weight of the main dish with a "hungry" portion should not exceed 150-200g. During the day, it is recommended to eat in small portions, but often.
The "hungry" breakfast diet is to drink oatmeal with fruit or a spoonful of honey. For a snack, you can bake an apple, without the sugar and honey. For lunch, it is recommended to cook a soup of pale vegetables and a piece of boiled meat. Dinner can be garnished with vegetable or fruit salad. 2 hours before bed, if you feel very hungry, you can drink a glass of low-fat yogurt.
single diet
The mono diet is one of the most popular methods of rapid weight loss. To lose weight fast at home 5 kg per week with the support of a single diet, you need a lot of patience. Also, not everyone thinks about the consequences. A monotonous and low-calorie diet for the whole week contributes to the burning of not only fat, but also muscle mass. Single diets belong to the group of the most stringent weight loss methods, since it is allowed to consume 1-2 such nutritional products per week.
The most popular products of such diets are:
- fat-free kefir and apple,
- boiled buckwheat and kefir,
- Fruits and vegetables,
- low-fat kefir and milk,
- Seafood,
- oatmeal and kefir.
During this diet, it is not advisable to forget about the systematic use of clean water. When the body does not get enough calories, vitamins and trace elements, it must get enough fluids. The accepted norm of drinking water is 1. 5-2 liters per day. Tea or juices are not included in this episode.
It is important! Only people who do not have problems with the gastrointestinal tract, cardiovascular system, circulatory system, kidneys and liver can follow the mono diet. It is strictly forbidden for people with diabetes, gastritis, stomach ulcers to conduct such experiments on their own bodies.
In order for the easily lost kilograms not to return, it is necessary to get out of the diet properly. On the first day after the diet, you can not eat full stomach because the calories received will be immediately converted into fat by the body. Weekly fasting is a long-term stress on the body, which will not have the most favorable effects on health. In the first 2-3 days after the diet, you can include vegetable salad and a baked apple with honey, boiled chicken breast or vegetable soup in your diet.
Expert opinion
To lose weight properly, you need to understand that losing 5 kg per week for the body is unusual and even dangerous in some cases. According to the principles of proper nutrition, a person should lose 3-5 kg of fat mass within a month.
It is possible to lose a lot of mass in a short time with a huge initial weight (90 kg or more), or with strict dieting/restrictions, combined with intense, grueling training.
Protein nutrition can give obvious results, but it must be "diluted" as follows:
- drink plenty of water to prevent constipation and stone formation;
- eat high-fiber, low-carbohydrate foods (various types of bran, cabbage, legumes, zucchini and cucumbers);
- take vitamin supplements (for their appointment, it is best to undergo a thorough examination by a doctor).
Fasting should also be done wisely - not too fanatical, i. e. reducing the daily calorie content must be smooth, otherwise crashes and jams will not be possible. In general, the number of calories consumed per day should be reduced according to the following scheme: 2000-1800-1600-1400-1200-1000-1000 . . .
celebrity diet
Now let's see how to lose weight 5 kg in a week with the support of a proven star diet. Each representative of the fair sex of humanity wants to look attractive not only to his man, but also to himself. The famous diet arsenal is replenished with weight loss methods such as Angelina Jolie, Sophia Loren, Victoria Beckham. These celebrities have revealed their weight loss secrets to the world, now every woman has a chance to learn about her idol's diet.
Angelina Jolie's Diet
The recipe for Angelina Jolie's slim figure is that her diet consists only of foods rich in protein and carbohydrates. The menu does not include fat. The star breakfast is fruit and oatmeal. As a snack, she likes soft cheeses with crackers. Lunch is a high-protein food, in the form of low-fat fish grilled with vegetables. Dinner - grilled vegetables with chicken, fruit salad.
Diet from Sophia Loren
The real shock to the public was Sophia Loren's diet. The famous actress affirms that pasta helps her keep in shape. The diet lasts 3 days. At the same time, every day you need to eat 100-120 g of boiled pasta. As a side dish, you can eat salads from fresh vegetables. Remember to drink a glass of orange juice or eat a fruit salad for breakfast. For an afternoon snack, Sophia Loren prefers low-fat cottage cheese with fruit.
Diet from Victoria Beckham
Victoria Beckham is a famous fashion designer and mother of 4 children. Many people will envy her slim figure. The Victoria diet is simple and affordable for every woman, especially since it only lasts 3 days. The main thing is to eat 4-5 times a day. Breakfast is cereal toast and green tea. The second breakfast is apple, orange and kiwi salad. Lunch - stewed chicken breast with tomatoes, celery and carrots. Dinner - vegetable salad with shrimp. On the last day, you just need to drink filtered water and grapefruit juice. Such a drink allows you to accelerate metabolism, remove toxins from the body.
Singer's diet
The diet refers to a rigid diet, since the total amount of calories per day should not exceed 500 kcal. This weight loss method is designed for a maximum period of 3-5 days. For breakfast, she likes 200 ml of a kombucha, fruit and oatmeal drink. Lunch - celery soup without salt and fat, made with tomatoes, celery roots, pepper, cabbage and ginger. Breakfast and lunch should make up 70% of the total daily diet. Dinner includes a fruit salad or a baked apple with honey.
Do exercise
If you do not know how to lose weight in a week without dieting, then sports and an active lifestyle will help you. The main rule of a slim body is not to have excess calories. All foods give us energy that we have to use up. So healthy food and regular exercise are the right way to beautify and have a slim body.
It is important! Not only adults but children should also quit the diet for the sake of health. Teenagers need special attention. It is extremely important for a teenager to get enough protein, fat and carbohydrates in his diet, as his body is in a period of physical change and growth. If a child is overweight, just support with physical activity and a balanced diet will help them lose weight.
To lose 5 kg in a week without dieting, you need to spend up to 2 hours a day in the gym. In addition, you need to adjust your diet. It should not include:
- bakery products,
- Candy,
- salty and fried foods,
- Bacon,
- Soft drink,
- fast food.
Physical activity should include both strength training and cardio. The load on the heart muscle allows for faster burning of calories.
If a person wants to lose 5 kg in a week without dieting, he needs to regularly exercise:
- running short and long distances
- skipping,
- ride a bike or rollerblade
- swimming
- aerobics or gymnastics.
We must not forget the strength exercises, including lifting barbells, dumbbells, push-ups, squats with dumbbells.
Important! During 1 hour of physical activity, you need to drink at least 0. 5 liters of purified water. The right amount of fluid in the body will help fat burn faster and be excreted in the form of sweat.
Take a bath or sauna
It is suggested that taking a bath not only has a positive effect on a person's appearance, but also improves metabolism. After bathing, a person is said to be able to lose up to 2 kg of excess weight. This has its own truth, but it is worth understanding that fat is not lost in the bath, but liquid.
Bathing is contraindicated for people with problems with the heart, blood vessels and kidneys. Do not expose your health to such experiments. However, if a person decides to go to a sauna or bath during the fast, then he needs to know a few rules:
- tedious to give up alcohol, fatty, salty and smoked foods,
- to lose weight, when in a steam room, you need to drink enough filtered water,
- there must be a hat on the head,
- If there is a slight dizziness, weakness or headache, you must immediately get out of the bath.
To lose weight, some sports coaches recommend exercising after a shower. Relaxed muscles need to be toned with low-frequency aerobic exercise. Such training allows you to put into action the muscles and excess fat. But don't forget to drink enough non-carbonated water. Regularly restoring the water balance in the body contributes to the rapid burning of calories. Reviews of people who have lost weight with this method are very shocking, because in a month of such training it is possible to lose up to 4-5 kg.
Therefore, nutritionists recommend adjusting your diet, speeding up your metabolism through physical activity, drinking enough fluids and not forgetting about healthy sleep. Only an integrated approach to weight loss will yield noticeable results, and it is undesirable to test your body with strict diets!
Reviews of people who have lost weight
- Woman, 33: "I really like the protein and veggie menu. I've always liked veggies, and also chicken. And grilled breast in general is classy! You can find many such dishes in the regimen. In contrast, almost the only salad on your body that has to be chopped for a week, at first the weight is 74 kg, after a week it is 71, after another week it is 68. So far, the results are just encouraging. It's very difficult to get used to drinking clean water. Well, somehow, I don't like it. And then, I got used to it after two weeks, sometimes I eveneven thought I wanted to drink, that was not at all before.
- Girl, 20 years old: "I've stuck to this diet like a person drowning by a straw. I thought that was it, this last one. It didn't help, it didn't mean it wasn't. It's fate, I won't try anymore But the reality is that everything has come back. The kilos themselves came and brought a few others. But it's miraculous! I have 6 kg left. They left. Not only is it comfortable to sit on this diet, but the results are in hold. Thanks to the person who developed it. I will stick to it regularly and take control of my remaining time. I hope to keep the candy shape for the rest of my life. "
- Woman, 45 years old: "People who say you can't lose 5 kg in a week are mistaken. And I'm an example of this. It's just that the starting weight of this has to be the same as mine (104 kg) I went on a diet and actually lost 5. 5 kg in a week then I rested and repeated the "trophy". Now that I weigh 81 kg, dieting has becomethe habit since when is not good. But now the weight has decreased not one kilogram a day like before, but 400-600 grams a day. And this is normal. The lower the initial weight, the better the body. The more gradual the weight loss the better. Otherwise, the skin will sag in the folds. And I want to be a slim woman, not a sharpei. "