In today's world, most people struggle with being overweight on a daily basis, which not only interferes with life, but also causes complexes and insecurity in people. Of course, this problem is more familiar to women, but the stronger sex of humanity also knows first hand about the problem of obesity.
To get a quick result in a week, people start cramming in diet pills, starving and dieting. Such methods lead to abrupt weight loss, but a few days after the diet the fat returns and even with good "bonuses" in the form of: abdominal pain, slow metabolism, intestinal problems, hormonal changes, etc. How to lose weight by 5 kgfor a week at home, using a diet without harm to the body? To lose weight properly for 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 tangibleresult after 7 days.
Choosing a diet for the week
To date, three diets have been developed that allow you to lose 5 kg per week - starvation diet, monodiet, protein diet without carbohydrates.
Protein food
A protein diet will help you lose weight urgently and not gain extra pounds after dieting. This food system won the palm among the diets because it does not make you hungry, it is rich in 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 during this period should be no more than 150-200g.
It is essential that! Sitting on a protein diet for more than 7 days is fraught with problems with the gastrointestinal tract. Because a person eats only protein, his body receives little fat and carbohydrates. As a result, the intestines slow down. After a week of such a diet a person may experience constipation, bad breath, kidney pain. Those people who have chronic diseases of the gastrointestinal tract and genitourinary system should refuse such experiments on their health.
During the protein diet we should not forget about physical activity, as they help speed up metabolism and also burn calories faster.
"hungry" diet
The "hungry" diet is a type of diet that consists of a sharp reduction in calories in the food consumed. Everyone wants to lose weight urgently, but not everyone thinks about the consequences of such a hungry "riot". The food system for this diet is that the total number of calories eaten for breakfast, lunch and 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 for a week of this diet, you need to exclude from the diet:
- flour products,
- confectionery and pastries,
- soda,
- pasta,
- round polished rice,
- potatoes,
- sauces and mayonnaise
- sausages and smoked meats,
- pork,
- canned foods,
- 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 "starvation" diet it is permissible to use:
- fresh vegetables,
- unsweetened fruits and berries,
- oatmeal,
- lean fish
- White meat,
- skimmed yogurt, kefir, cottage cheese,
- freshly squeezed juices.
For breakfast you can eat fruit with oatmeal, for lunch, stew 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 fix, often after such a diet a person gains even more weight. Also, one of the main criteria for losing weight at home is considered to be adequate fluid intake. Nutritionists recommend drinking 1, 5 to 2 liters of pure still water a day. At the same time, most of the volume of water should be drunk before the evening.
Practical advice. The volume of the main dishes with a "hungry" diet does not exceed 150-200g. During the day it is recommended to eat partially, but often.
Breakfast "hungry" diet is to take oatmeal with fruit or a spoonful of honey. For a snack you can bake an apple without sugar and honey. For lunch it is recommended to prepare a light vegetable soup and a piece of cooked meat. The evening dish can be decorated with vegetable or fruit salad. 2 hours before bedtime, if you feel a strong feeling of hunger, you can drink a glass of low-fat yogurt.
monodiet
The mono diet is one of the most popular methods for rapid weight loss. To lose weight quickly at home with 5 kg per week with the help of a monodiet, you need a lot of patience. Besides, not everyone thinks about the consequences. A uniform and low-calorie diet throughout the week contributes to burning not only fat but also muscle mass. The monodiet belongs to the group of the strictest methods for weight loss, as 1-2 products are allowed per week from such a diet.
The most popular products of such a diet are:
- skimmed kefir and apples,
- boiled buckwheat and kefir,
- fruits and vegetables,
- low-fat kefir and milk,
- Seafood,
- oatmeal and kefir.
During this diet we must 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 permissible norm for drinking water is 1, 5-2 liters per day. Do not include tea or juice in this volume.
It is essential that! Only those who do not have problems with the gastrointestinal tract, cardiovascular system, circulatory system, kidneys and liver can afford a monodiet. People who suffer from diabetes, gastritis, stomach ulcers are strictly forbidden to conduct such experiments on their bodies.
In order not to lose weight easily, you need to get out of the diet properly. On the first day after the diet you can not eat from the stomach, because the calories received will be immediately converted into body fat. A weekly diet is a long-term stress for the body, which will not have the most beneficial effect on health. For the first 2-3 days after the diet, you can include in your diet a vegetable salad and a baked apple with honey, boiled chicken breast or vegetable soup.
Expert opinion
For proper weight loss you need to understand that losing 5 pounds a week for the body is abnormal and even dangerous in some cases. Following the principles of proper nutrition, a person should lose 3-5 pounds 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 restrictions / starvation, combined with intense, grueling workouts.
Protein nutrition can give visible results, but should be "diluted" as follows:
- drink plenty of fluids to prevent constipation and stone formation;
- eat foods rich in fiber, with a minimum of carbohydrates (different varieties of bran, cabbage, legumes, zucchini and cucumbers);
- drink vitamin supplements (for their appointment it is best to undergo a thorough examination by a doctor).
Fasting should also be done wisely - without bigotry, ie the reduction of daily calorie content should be smooth, otherwise breakdowns and jams can not be avoided. Usually the number of calories consumed per day should be reduced according to the following scheme: 2000-1800-1600-1400-1200-1000-1000. . .
celebrity diets
Now let's look at how to lose 5 kg per week with the help of proven star diets. Every member of the fairer sex of humanity wants to look attractive not only to her husband but also to herself. The arsenal of well-known diets was supplemented by weight loss methods of Angelina Jolie, Sofia Loren, Victoria Beckham. These celebrities have revealed the secrets of weight loss around the world, now every woman has the opportunity to understand the diet of her idol.
Angelina Jolie Diet
Angelina Jolie's recipe for slimness is that her diet consists exclusively of protein and carbohydrate foods. The menu does not include fat. The star's breakfast is fruit and oatmeal. For breakfast, she prefers soft cheese with crackers. Lunch is a protein food in the form of roasted low-fat fish with vegetables. Dinner - roasted vegetables with chicken, fruit salad.
Diet from Sofia Loren
The real shock for the audience was Sofia Loren's diet. The famous actress claims that durum wheat paste helps her stay in shape. The diet lasts 3 days. At the same time every day you should eat 100-120 g of cooked pasta. As a side dish you can eat salads of fresh vegetables. Be sure to drink a glass of orange juice or eat a fruit salad for breakfast. For an afternoon breakfast, Sofia Loren prefers skimmed cottage cheese with fruit.
Diet by Victoria Beckham
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 wholemeal toast and green tea. The second breakfast is a salad of apples, oranges and kiwis. Lunch - stewed chicken breast with tomatoes, celery and carrots. Dinner - vegetable salad with shrimp. On the last day you should drink only plain water and grapefruit juice. Such a drink allows you to speed up the metabolic process, removes toxins from the body.
The singer's diet
The diet refers to strict diets, as the total number of calories per day should not exceed 500 kcal. This method of weight loss is designed for a maximum of 3-5 days. For breakfast, she prefers 200 ml of kombucha drink, fruit and oatmeal. Lunch - celery soup without salt and fat, which is prepared from tomatoes, celery root, black pepper, Chinese cabbage and ginger. Breakfast and lunch should account for 70% of the total daily diet. Dinner consists of fruit salad or baked apple with honey.
Exercise
If you do not know how to lose weight in a week without dieting, then sports and an active lifestyle will come to the rescue. The main rule of a slim body is the lack of excess calories. All foods give us the energy we need to expend. Therefore, healthy eating and regular exercise are the right path to beauty and a slim body.
It is essential that! Not only adults but also children should abandon diets for the sake of their health. Adolescents require 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 phase of physical change and growth. If the child is overweight, then it is necessary to lose it only with the help of physical activity and a balanced diet.
To lose 5 pounds a week without dieting, you need to spend up to 2 hours a day in the gym. You also need to adjust your diet. Must not include:
- bakery products,
- sweets,
- salty and fried foods,
- smoked meats,
- Carbonated drinks,
- fast food.
Physical activity should consist of both strength and cardio exercises. The load on the heart muscle allows you to burn calories faster.
If a person wants to lose five kg in a week without a diet, he should exercise regularly:
- running short and long distances
- jumping rope
- cycling or rollerblading
- swimming
- aerobics or fitness.
We must not forget strength exercises, which consist of lifting weights, dumbbells, push-ups, squats with weights.
Important! For 1 hour of physical activity you need to drink at least 0, 5 liters of clean water. Sufficient fluid in the body will allow fat to burn faster and be excreted in the form of sweat.
Go to the bath or sauna
It is believed that going to the bathroom not only has a positive effect on a person's appearance, but also improves metabolism. It is said that after a bath a person can lose up to 2 kg of excess weight. This has its own truth, but it is worth understanding that it is not the fat that is lost in the bath, 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 should know a few rules:
- annoying to give up alcohol, fatty, salty and smoked foods,
- to lose weight while in the steam room you need to drink enough plain water,
- there must be a hat on the head,
- if there is mild dizziness, weakness or headache, you should leave the bath immediately.
To lose weight, some sports coaches recommend post-bath exercises. Relaxed muscles should be toned with low-frequency aerobic exercise. Such training allows you to include in the process of muscle work and excess fat. But do not forget about the sufficient consumption of plain still water. Regular restoration of the body's water balance contributes to the rapid burning of calories. The reviews of those who have lost weight by this method are shocking, because in one month of such training it is possible to lose up to 4-5 kg.
As a result, nutritionists recommend adjusting the diet, speeding up the metabolic process through physical activity, drinking enough fluids and do not forget 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 years old: "I really liked the menu of protein and vegetables. I've always loved vegetables, and chicken too. And roasted breasts are generally chic! In what other diet can you find such a variety of dishes? On the contrary, almost the only leaf oflettuce should be shredded for a week. At the beginning of the diet the weight was 74 kg, after week 71, after another week 68. So far the results are only encouraging. The only thing that is difficult is to get used to drinking clean water. Well I do not likeAnd then I got used to it in two weeks, sometimes I even find myself wanting to drink, which was not the case before.
- Girl, 20 years old: "I stuck to this diet like a straw drowning man. I thought it was, this last. It won't help, it means it's not destiny, I won't try again. In the fact that everything came back. The kilos themselves came and brought a few others. But what a miracle! My 6 kg remained. They left and are in no hurry to return! Not only was it comfortable to sit on this diet, but the result is holding. Thanks to the one whodevelop it. I will follow it regularly and control it for the rest of the time. I hope to stay the same candy for the rest of my life. "
- Woman, 45 years old: "Anyone who says you can't lose five pounds a week is wrong. And I'm an example of that. It's just that the initial weight for it has to be like mine (104kg). I went on a diet andI really lost 5, 5 kg in one week. Then I took a break and repeated the "feat". Now that I weigh 81 kg, my diet has become a habit from time to time. But I no longer lose a kilo a day, as beforeand this is normal. The lower the initial weight, the better for the body is the gradual weight loss. Otherwise the skin will sag in folds. And I want to become a slender woman, notsharpei. "