In today's world, most people struggle with excess weight every day, which not only interferes with life, but awakens complexes and self-doubt in a person. Of course, women are more familiar with this problem, but the stronger sex of humanity knows first hand about the problem of obesity.
To get a quick result in a week, people start to suffer from weight loss pills, suffer from hunger strikes and diets. Such methods lead to sudden weight loss, but a few days after the diet the fat returns, and even with good "bonuses" in mind: abdominal pain, slow metabolism, intestinal problems, hormonal changes, etc. How to lose 5 kg a week at home using a diet without harm to the body? To lose weight properly in a week, and also not to feel discomfort after dieting, you need to remember a few rules of low-calorie diet, which in combination with regular exercise can give tangible results after 7 days.
Choosing a diet for the week
To date, three diet methods have been developed that allow you to lose 5 kg per week - starvation diet, mono-diet, protein diet without carbohydrates.
Protein foods
A protein diet will help you lose weight quickly and not gain extra pounds after dieting. This diet system has won the palm among diets, because it does not make you starve, it is saturated with a variety of protein foods, based on the use of white rabbit meat, chicken, turkey, lean fish, eggs, low-fat dairy products. A protein diet promotes fat burning, not muscle mass. Breakfast, lunch and dinner in this period should not be more than 150-200g.
It is important! Sitting on a protein diet for more than 7 days is fraught with gastrointestinal problems. Because a person eats only protein, his body receives little fat and carbohydrates. This is why the intestines slow down their work. After a week of such a diet, a person may notice constipation, an unpleasant odor from the oral cavity, pain in the kidneys. Those people who have chronic diseases of the gastrointestinal tract and genitourinary system should refuse such experiments on their health.
During the protein diet, one should not forget about physical activity, because they help speed up the metabolism, but also burn calories faster.
"hungry" child
A "hungry" diet is a type of diet that consists of a sharp reduction in the caloric content of food consumed. Everyone wants to lose weight urgently, but not everyone thinks about the consequences of such a hungry "rebellion". The diet system for this diet is that the total number of calories eaten for breakfast, lunch and a light dinner should not exceed 800-1200 kcal. At the same time, for a healthy diet, an adult should consume up to 2000-2500 kcal per day.
To lose weight effectively in a week on this diet, you must exclude from the diet:
- flour products,
- sweets and candies,
- Mineral water,
- pasta,
- round polished rice,
- potato,
- sauces and mayonnaise
- sausages and smoked meat,
- pork,
- canned food,
- bananas, grapes, pears, plums,
- alcoholic beverages,
- fast food products,
- fatty dairy products.
Looking at this list, a person who is losing weight will ask himself: "What should I eat to lose weight? In the "hungry" diet is allowed to use:
- fresh vegetables,
- unsweetened fruits and berries,
- oatmeal,
- lean fish,
- white meat,
- low-fat yogurt, kefir, cottage cheese,
- freshly squeezed juices.
For breakfast you can eat fruit with oatmeal, for lunch goulash or cooked meat with vegetables. A week of dieting will help reduce the numbers on the scales, but the game is not always worth the candle. The results obtained are difficult to correct, often after such a diet a person becomes even fatter. Also, one of the main criteria for losing weight at home is considered to be sufficient fluid intake. Nutritionists recommend 1. 5 to 2 liters of clean non-carbonated water per day. At the same time, most of the water should be drunk before dinner.
Practical tips. The volume of main dishes with a "hungry" diet does not exceed 150-200g. It is recommended to eat fractionally during the day, but often.
Breakfast "hungry" diet is taking oatmeal with fruit or a spoonful of honey. For a snack, you can bake an apple, without sugar and honey. For lunch, it is desirable to cook a light vegetable soup and a piece of cooked meat. The evening meal can be decorated with a vegetable or fruit salad. 2 hours before bed, if you feel a strong feeling of hunger, you can drink a glass of low-fat yogurt.
mono-child
Mono diet is one of the most popular methods of fast weight loss. To lose weight quickly at home for 5 kg per week with the help of a mono-diet, you need a lot of patience. Besides, not everyone thinks about the consequences. A monotonous and low-calorie diet throughout the week contributes to burning not only fat, but also muscle mass. The mono-diet belongs to the group of the strictest methods of weight loss, because it is allowed to consume 1-2 products a week of such a diet.
The most popular products of such a diet are:
- fat- and apple-free kefir,
- cooked buckwheat and kefir,
- fruits and vegetables,
- low-fat kefir and milk,
- sea food,
- oatmeal and kefir.
During this diet, you should not forget about the systematic use of clean water. When the body does not get enough calories, vitamins and trace elements, it must have enough fluids. The acceptable norm for drinking water is 1. 5-2 liters per day. Do not include tea or juice in this amount.
It is important! Only those who do not have problems with the gastrointestinal tract, cardiovascular system, circulatory system, kidneys and liver can afford a mono-diet. People suffering from diabetes, gastritis, stomach ulcers are strictly forbidden to conduct such experiments on their body.
In order not to lose weight easily, it is necessary to get out of the diet properly. On the first day after the diet, you cannot eat from the stomach, because the calories received will be immediately converted into fat in the body. A weekly diet is a long-term stress for the organism, which will not have the most favorable effect on health. In the first 2-3 days after the diet, you can include vegetable salad and baked apple with honey, boiled chicken breast or vegetable soup in the diet.
Expert opinion
For proper weight loss, you need to understand that losing 5 pounds a week is abnormal for the body, and even dangerous in some cases. In accordance with the principles of proper nutrition, a person should lose 3-5 kilograms of fat mass within a month.
Losing a lot of weight in a short period of time is possible either with a huge initial weight (90 kg or more), or with strict dietary / starvation restrictions, combined with intense, exhausting workouts.
A protein diet can give a visible result, but it must be "diluted" as follows:
- drink plenty of fluids to prevent constipation and scale formation;
- eat foods rich in fiber, with a minimum of carbohydrates (various varieties of bran, cabbage, legumes, zucchini and cucumbers);
- drink vitamin supplements (for their appointment it is best to undergo a comprehensive examination by a doctor).
Fasting should also be carried out wisely - without fanaticism, ie the reduction of daily calorie content should be smooth, otherwise failures and delays can not be avoided. Normally, the number of calories consumed per day should be reduced according to the following scheme: 2000-1800-1600-1400-1200-1000-1000. . .
celebrity diet
Let's see now how to lose 5 kg a week with the help of proven star diets. Every representative of the fairer sex of mankind wants to look attractive not only to her man, but also to herself. The arsenal of famous diets is supplemented by weight loss methods Angelina Jolie, Sophia Loren, Victoria Beckham. These celebrities have revealed the secrets of weight loss all over the world, now every woman has the opportunity to learn the nutrition of her idol.
Angelina Jolie's diet
Angelina Jolie's recipe for slimness is that her diet consists exclusively of protein and carbohydrates. The menu does not include fats. Zvezda's breakfast is fruit and oatmeal. As a snack, he prefers soft cheese with crackers. Lunch is a protein food, in the form of baked lean fish with vegetables. Dinner - roasted vegetables with chicken, fruit salad.
Diet by Sophia Loren
The real shock to the public was Sophie Loren’s diet. The famous actress claims that durum wheat pasta helps her stay in shape. The diet lasts 3 days. At the same time, it is necessary to eat 100-120 g of cooked pasta every day. You can eat fresh vegetable salads as a side dish. For breakfast, be sure to drink a glass of orange juice or eat a fruit salad. For an afternoon snack, Sophia Loren prefers low-fat cheese with fruit.
The Victoria Beckham Diet
Victoria Beckham is a famous fashion designer and mother of four. Many will envy her slenderness. Victoria's diet is simple and affordable for every woman, especially since it lasts only 3 days. The main thing is to eat 4-5 times a day. Breakfast is whole grain toast and green tea. The second breakfast is a salad of apples, oranges and kiwis. Lunch - stewed chicken breast with tomato, celery and carrot. Dinner - vegetable salad with shrimp. On the last day, you only need to drink plain water and grapefruit juice. Such a drink allows you to speed up the metabolic process, remove toxins from the body.
The singer's diet
The diet refers to a rigid diet, because the total amount of calories per day should not exceed 500 kcal. This method of weight loss is planned for a maximum of 3-5 days. For breakfast, he prefers 200 ml of kombucha drink, fruit and oatmeal. Lunch - celery soup without salt and fat prepared from tomatoes, celery root, pepper, Chinese cabbage and ginger. Breakfast and lunch should represent 70% of the total daily diet. Dinner consists of fruit salad or baked apple with honey.
Physical exercises
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 lean body is the absence of excess calories. All food gives us the energy we need to expend. Therefore, healthy food and regular exercise is the right path to beauty and a slim body.
It is important! Not only adults, but also children should leave the diet for the benefit of their health. Adolescents require special attention. It is extremely important for a teenager to get enough protein, fat and carbohydrates in his diet, because his body is in a phase of physical change and growth. If a child is overweight, then it is necessary to lose it only with the help of physical activity and a balanced diet.
To lose 5 kilograms in a week without dieting, you need to spend up to 2 hours a day in the gym. In addition, it is necessary to adjust the diet. It should not include:
- bakery products,
- sweets,
- salty and fried foods,
- smoked meat,
- soda,
- fast food.
Physical activity should consist of strength exercises and cardio exercises. The load on the heart muscle enables faster calorie burning.
If a person wants to lose five kg a week without a diet, it is necessary to exercise regularly:
- running short and long distances
- rope jumping,
- cycling or rollerblading
- swimming
- aerobics or fitness.
We must not forget the strength exercises, which consist of lifting weights, dumbbells, push-ups, squats with weights.
Bitan! For 1 hour of physical activity it is necessary to drink at least 0. 5 liters of clean water. A sufficient amount of fluid in the body will enable faster fat burning and excretion in the form of sweat.
Going to the bath or sauna
There is an opinion that visiting the bath not only has a positive effect on a person's appearance, but also improves metabolism. After bathing, a person can reportedly lose up to 2 kg of extra pounds. This has its truth, but it is worth realizing that it is not the fat that is lost in the tub, but the liquid.
The bath is contraindicated for those who have problems with the heart, blood vessels and kidneys. Do not expose your health to such experiments. If a person still decides to go to the sauna or bath during the diet period, then he must know a few rules:
- boring abstinence from alcohol, fatty, salty and smoked foods,
- to lose weight, while in the steam room you have to drink enough plain water,
- there must be a head covering on the head,
- if mild dizziness, weakness or headache occurs, you must leave the bath immediately.
To lose weight, some sports coaches recommend exercising after bathing. Relaxed muscles need to be toned with low frequency aerobic exercises. Such training allows you to include excess fat in the process of muscle work. But do not forget about the sufficient consumption of ordinary non-carbonated water. Regular restoration of water balance in the body contributes to the rapid burning of calories. The reviews of those who have lost weight with this method are shocking, because it is possible to lose up to 4-5 kg in a month of such training.
As a result, nutritionists recommend adjusting the diet, speeding up the metabolic process through physical activity, getting enough fluids and not forgetting about healthy sleep. Only an integrated approach to weight loss will give a noticeable result, and testing your body with strict diets is highly undesirable!
Reviews of those who have lost weight
- Woman, 33: "I really liked the protein and vegetable menu. I've always loved vegetables and chicken. And roast breasts are generally chic! In what other diet can you find so many dishes? On the contrary, almost the only leaf of lettuce in the chopto chop for a week. In the beginning the diet weight was 74 kg, after week 71, after the next week 68. So far the results are only encouraging. It's just hard to get used to drinking clean water. Well I don't like it somehow. And then II'm already used to it in two weeks, sometimes I catch myself thinking that I want to drink what was not before.
- Girl, 20 years old: "I clung to this child like a drowning man for a straw. I thought it was this, this last one. It won't help, so it's not destiny, I won't try again. In that everything came back. others. But what a miracle! I have 6 kg left. They left and are not in a hurry to return! Not only was it pleasant to sit on this diet, but the result is sticking. Thank you to the one who developed it. I will regularly adhere to andcontrol all the rest of the time. I hope to stay the same candy for the rest of my life. "
- Woman, 45 years old: Everyone who says you can't lose five kilograms in a week is wrong. And I am an example of that. Only that the initial weight for this should be like mine (104 kg). I went on a diet and really lost 5. 5 kg in a week. Then I took a break and repeated the "feat". Now that I weigh 81 kg, dieting has become a habit for me from time to time. But not a kilo is lost per kilogram as before, but 400-600 grams per kilogram. And that is normal. The lower the initial weight, the better the gradual weight loss for the body. Otherwise the goat hangs in folds. And I want to be a slender woman, not a sharpei. "