How to quickly lose 5 kg in a week at home. Exercise, diet, drugs and herbs

With age, metabolic processes in the human body slow down, which affects the state of health and general well-being. One of the manifestations of impaired metabolism is excess weight. How to quickly accelerate it and thereby lose weight by 5 kg in just a week - further in the material.

Is it possible to lose 5 kg in 7 days

When it comes to weight loss, nutritionists, fitness trainers and doctors take different approaches, but they all share an understanding of the processes that lead to weight loss. In their opinion, the main driving force is metabolism, in other words - metabolism. The pattern is simple: the faster this mechanism works, the less the tendency to the formation of subcutaneous fat and the accumulation of excess weight.

According to research by scientists, a person can burn no more than 400 g of pure fat per day. If you multiply by 7, it turns out that you can lose up to 2.8 kg of fat mass in a week, but for this effect you have to work hard. It turns out that it is impossible to lose 5 kg in 7 days?

Experts and real practice prove the opposite: you can lose more weight in the same period, but not due to fat deposits, but by removing fluid. The question is how not to harm health and consolidate the result.

There are many weight loss recipes, but not all are effective in terms of metabolism. Various weight loss techniques and their effect on metabolic rate are discussed below.

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Fast Estonian Diet

The diet is designed for 6 days. By type of diet, it belongs to consistent mono-diets. The daily menu consists of one product. There are 6 products for every day: eggs, cottage cheese, chicken, rice, potatoes and apples, respectively.

They are recommended to be consumed in the specified sequence until the end of the diet. Food should be cooked boiled, baked or steamed without adding fats, sugars and with a minimum of salt. The daily calorie content of the menu is within 700 kcal.

Nutrition is based on protein-carbohydrate alternation. This scheme triggers fat burning mechanisms and promotes weight loss without harming muscle fibers. In the Estonian diet, the implementation of the method is performed incorrectly, since there is no transition day between protein and carbohydrate loading. It is harmful to metabolism.

In addition, a lethal dose of protein can negatively affect liver function. The diet has a quick effect due to the intense fluid loss. Losing weight is temporary, since after a diet, the body begins to actively replenish the resources lost due to a low-calorie diet.

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Mono diets

Their essence is the use of one product during the entire period of weight loss. Distinguish between "pure" and mixed types. For pure ones, strict adherence to gastronomic uniformity is characteristic, and for mixed ones, it is permissible to alternate several products, as in the Estonian diet. Popular among true mono-diets are:

• buckwheat;
• rice;
• kefir;
• curd;
• fruit.

A mono-dietary diet promotes quick results due to a noticeable decrease in daily calorie intake. From a lack of energy consumption, the body begins to produce it from subcutaneous deposits.

Nutritionists insist that pure diets are not suitable for long-term use due to the scarcity of nutrients and can seriously harm health. Such food is considered ideal as a fasting day, but not more than 3 days in a row.

To maintain metabolism and maintain the result, you should smoothly enter and exit the mono-diet, otherwise the dropped kilos will quickly return.

Carbohydrate-free diets

This method allows you to lose weight quickly by avoiding carbohydrate foods. In the first week, you can lose up to 5 kg of excess weight... Carbohydrates are the body's energy fuel. They are quickly absorbed and satiating. Unused elements are transformed into excess deposits.

By reducing the consumption of carbohydrates, it is possible to achieve an effective reduction in body fat, since energy exchange will occur at its expense. Athletes follow a carbohydrate-free diet as a "dry" before competition. The main enemies of this diet are:

• starchy foods;
• sweeteners and sucrose;
• gluten-containing products (baked goods);
• semi-finished products;
• fruits (except sour);
• trans fats.

With a strict cut of carbohydrate foods, you can reduce the volume of the abdomen and waist within a week, since the body is deprived of the main "supplier" that loads fat depots in these zones.

Protein diets

They are often synonymous with carbohydrate-free, because the main idea is to change the protein-carbohydrate proportion towards proteins. Despite the significant reduction in calorie content, the protein diet is comfortable, since it takes more time and energy to break down and assimilate it, and the feeling of satiety remains for a long time.

Moreover, the range of permitted products is wide:

• meat products;
• milk products;
• a fish;
• eggs;
• green vegetables;
• complex fats (olive oil, nuts, avocados, etc.).

The main difference from carbohydrate-free is that it is not necessary to completely eliminate carbohydrates. Their daily rate can be in the range of 50-80 g. It is important that the amount of protein prevails over other nutrients. However, as an express diet, this option is not suitable, since visible results can be seen after the second week of use.

Buckwheat diet

Buckwheat is a popular product in dietetics, as it contains useful macro- and microelements such as calcium, potassium, phosphorus, zinc, iron. It is low in calories, but at the same time satisfying, so if hunger is felt, it is only psychological. There are two types of buckwheat diet:

1. Lean. To ensure daily nutrition, it is necessary to pour a glass of cereal with boiling water and leave it overnight to infuse;
2. Combined. Buckwheat ungrounds are filled with kefir in a ratio of 1: 2. Alternatively, you can drink up to 1 liter of kefir with a low percentage of fat per day.

The addition of sugar and oil is completely excluded. It is advisable to give up salt as well - this will help remove more unnecessary fluid. With a strong feeling of hunger, you can eat 3-4 green apples during snacks.

The buckwheat diet is not only effective due to its low calorie content, but also safe, since the body receives a lot of nutrients necessary to maintain health while losing weight.

Kefir diet

One of the most difficult mono-food diets, since the main figure in the menu is kefir - up to 1.5 liters per day. Its use cleans the gastrointestinal tract.

Due to its extremely low nutritional value, it is not recommended to practice a kefir meal plan in its pure form for a long time. Maximum - 3 days. This time is enough to unload the body and lose several pounds.

For a more lasting effect, a diet is compiled, which, in addition to fermented milk, includes one or two other low-calorie products. These can be green vegetables and fruits, cottage cheese and even baked potatoes.

In this mode, you can eat up to a week. For a successful diet, it is important to follow these rules:

1. kefir must contain at least 2.8 g of protein;
2. meals should be divided 6 times, the last one 2 hours before bedtime;
3. the amount of additional ingredients in the diet is from 100 to 400 g.

The effect is achieved due to the normalization of the intestines and allows you to lose up to 1 kg per day. The exit from such a power circuit should be as smooth as possible.

Compliance with the water regime

This parameter is key in any method of weight loss, since water helps to accelerate metabolic processes. Average daily fluid intake varies with height, weight, activity level, health and climate.

The higher any of the indicators, the more water is provided. In this case, the water must be purified and without gases. You need to drink it when you wake up and before eating.

To calculate the daily water intake, you need:

• men: multiply the weight indicator by 35;
• women: multiply weight by 31.

The norm is deduced from taking into account the calm state. In hot weather or on days of increased activity, the amount of water increases to 1 liter.

Starvation

One of the most radical ways to lose weight is fasting, which guarantees you lose up to 5 kg easily and quickly, maximum - within a week.

Fasting is divided into 2 types: wet and dry: with and without water, respectively. To achieve results, it is important to observe the correct entry into fasting and competently exit from it.

The fasting period can vary from 1 day to 1 month, and also be cyclical and periodically repeated. Fasting for up to a week is optimal in order to normalize weight. It is preferable that the first time fasting was in compliance with the water regime.

When preparing for fasting, you need to remember the following:

• on the eve of a hunger strike, you need to prepare the body by excluding caffeine, as well as animal proteins;
• on the day of fasting, in the morning you need to put an enema;
• the way out of fasting should last as long as the refusal to eat took.

Fasting in the psychological aspect is much simpler than a constant restriction in food, since the very feeling of hunger inherent in it is absent.

Enhanced physical training

Using this technique, it is unlikely that it will be possible to quickly lose 5 kg. In a week, you can lose a maximum of 1-3 kg, which will go away with moisture. It takes a week to burn the same amount of fat. But during this time, you can accelerate the metabolism and tone the muscles.

It should be remembered that measure is important in everything and excessive physical activity can lead to two unpleasant consequences: a person will either gain in volume and weight (if you do strength exercises intensively), or deplete your body (if you lean on cardio above the measure).

Losing weight through physical training is effective in the long term and requires adherence to these rules:

1. warming up is needed before any workout;
2. the fat starts to burn after 30-40 minutes.activity of an average pace, therefore, in order to get rid of fat, you need to carry out a cardio load;
3. strength training covers all muscle groups and is carried out in approaches;
4. fat gradually leaves the whole body, it is pointless to focus on a specific part;
5. it is optimal to spend 4 hours of training per week.

Baths and sauna

This is an auxiliary method of losing weight, acting in conjunction with the rest. The hot air in the steam room accelerates blood circulation, opens pores and helps flush excess fluid.

In order for the procedure to give a result without harm to health, it is required:

• have no contraindications;
• do 3 to 5 sets of 15 minutes. each;
• take a cold shower during breaks;
• go into the steam room, wiping dry skin and hair, so as not to get heatstroke.

You can correct your figure following this procedure in a short time. However, doctors recommend visiting such establishments no more than once a week. This is not enough to lose the cherished 5 kg. But you can lose a couple of centimeters per procedure.

Massage

The massage is aimed not only at weight loss, but also at the aesthetic side. After a complex of procedures, one can observe not only changes in the volume of the body, but also in the condition of the skin: an intensive massage accelerates the blood and breaks down cellulite.

Depending on the purpose, whether it is serious weight loss or body shaping, there are several types of massage for weight loss:

• lymphatic drainage;
• lipomodelling;
• anti-cellulite;
• sculpturing.

In addition to professional services, you can also do self-massage. It is made with essential oils and scrubs. Its essence lies in rubbing and kneading problem areas. Red skin is a sign of the right action.

It is recommended to keep the body warm after the massage. Hot drinks can be taken to enhance the effectiveness. However, in stand-alone mode, this method is less effective than when paired with proper nutrition and an active lifestyle.

Wraps

During the wraps, the metabolic processes of the subcutaneous tissue become more intense, the pores open, the penetrating properties of cosmetics increase. The first results are visible after three days of procedures, so a week is enough to lose several kilos, together with other methods.

Among home wraps, the following have gained popularity:

• coffee;
• mustard;
• chocolate;
• honey;
• clay.

The active ingredients of each have their own effect on the skin: some moisturize, others level stretch marks, and others make the skin more elastic. But they are equally united by the fact that the skin becomes more taut, flabbiness disappears and visually the body appears slimmer.

Losing weight without dieting

Fast weight loss without dieting can be achieved in a week if you change some habits.

The following techniques will help to lose weight by 5 kg:

• half an hour before a meal and half an hour after it, drink a glass of water;
• before each dish, eat half a grapefruit - this is a powerful fat burner;
• you need to eat a little, but often;
• each bite must be thoroughly chewed - so saturation will come faster.

It's also good to get a pedometer and take at least 10,000 steps every day, because walking is great cardio.

Compliance with the daily routine

Timely nutrition and adequate sleep help to improve the metabolic activity of the body. The daily routine also means the alternation of mental and physical activity. It is important that, day in, day out, any activity is carried out within the time allotted for it.

The most important thing in the daily routine is sleep. Its duration should be at least 7-8 hours a day. In this case, you need to follow natural biorhythms and go to bed at 22-23 hours.

Intermittent fasting

Intermittent or intermittent fasting involves alternating food intake with refusal. The essence of the method is to eat for one day, and refrain from food for the second.You can practice it like this: 24 hours of hunger and 24 hours of food, or 16 hours of hunger and 8 hours of food.

Studies have shown that during this weight loss, insulin secretion is optimized, which makes the body less susceptible to high-carbohydrate foods and those whose glycemic index is overestimated. This helps to improve appetite and reduce hunger.

Avoiding snacks

The principle of proper nutrition is 5 meals a day, 3 of which are the main ones, and in between - snacks. Refusal from them, like refusal from any meal, threatens with disruptions in metabolism.

It is necessary to give up unhealthy snacks that contain empty calories and replace them with more healthy fruits with a low fructose content.

Exclusion of products for which there is an intolerance

Food intolerance is the body's inability to absorb certain foods or their components. In this case, undigested food molecules are converted into toxins and, as a result, are deposited in the form of subcutaneous fat. Lack of specific enzymes leads to metabolic disorders, which are the main cause of obesity.

According to researchers, the most common types of food intolerances are lactose, cereals, legumes and mushrooms. Therefore, when choosing a diet, one must take into account the presence of immunity to one or another food.

Replacing carbohydrates with proteins

You don't have to go on a diet to lose weight. It is enough to slightly adjust the daily diet and replace some of the carbohydrates with proteins. This will help you burn fat better and protect your muscles from wasting. This method is gentle for long-term body shaping. Don't expect great results by the end of the week.

Eating whole foods

Most of the cereals and baked goods on the shelves are made from processed grains that have lost most of their nutrients. Whole grains are rich in fiber, which is essential for normal digestion and metabolism.

Whole grains are nutritious and low in calories, so they are indispensable for losing weight. They take longer to digest than peeled and polished grains, so hunger comes later.

Complete rejection of sugars and easily digestible carbohydrates

According to the WHO recommendation, the daily sugar intake should not exceed 5% of the total calories. This implies the rejection of artificially sweetened products: baked goods, sweets, yoghurts, sweet soda, store juices and other desserts.

Their excess causes disruption in the work of the gastrointestinal tract and the cardiovascular system. The sugars found in natural vegetables and fruits do not harm the body. On the contrary, they normalize the digestive processes.

Therefore, a complete rejection of all sweets threatens health. But easily digestible carbohydrates do not have any benefit for the body, except to quickly satisfy hunger, which passes just as quickly and forces you to eat again.

They are found in flour products, sugar and fructose substitutes, and wherever sugar is found. Regular consumption of light carbohydrates sooner or later leads to weight problems. Therefore, rejection of them will benefit those who are losing weight.

Weight loss methods for teenagers

The peculiarity of the daily menu of a teenager is that it is as varied as possible to properly provide the body with the necessary nutrients, normal development and growth. Severe diets are contraindicated.

Reducing the calorie content of the daily diet is acceptable within 15-20%. At the same time, it is not necessary to exclude any specific products, but rather to rethink the approach to their selection and preparation: replace fried dishes with boiled ones, replace fatty fish and meat with lean ones, etc.

The most important component of the nutrition of a teenage body is protein, the daily rate of which must be at least 90 g. When using it, one must not forget about maintaining water balance.

Youthful metabolism is faster than that of an adult, so adjusting dietary habits will not keep you waiting long for results. The effect will increase significantly if you regularly expose yourself to cardio loads. Heavy strength training is bad for fragile bones and joints.

Fast weight loss with folk remedies

Cinnamon drink. To prepare it, add the juice of a lemon wedge, 1 tsp to a glass of warm water. honey and the same amount of powdered cinnamon. Drink 250 ml at a time every two days. This drink speeds up metabolism and absorption. Cinnamon slows down the release of insulin, which is responsible for the formation of subcutaneous fat.

Ginger tea. It will help reduce hunger and boost metabolism. To do this, the ginger root is cut into thin slices so that it gives as much benefit as possible, and added to black or green tea.This drink is consumed in 30 minutes. before meals in the amount of 100 ml. Ginger is rich in vitamins and has a tonic effect on the body, so the best time to consume it is in the first half of the day. It also has a specific taste that saves you from overeating.

Contraindications

Before following any diet, you need to make sure that there are no:

• chronic diseases;
• avitaminosis;
• anemia;
• allergies and food intolerances to foods.

It is not recommended to go on a diet for pregnant women, women during lactation, as well as individuals under the age of 18. An active lifestyle is necessary for full life. However, increased physical activity is contraindicated in diseases of the cardiovascular system, arterial hypertension and recently transferred infectious diseases.

The same conditions are put forward when going to a sauna or bath: a weak heart does not tolerate high temperatures and excessive humidity.

Doctors' opinions on fast weight loss

Nutritionist Boris Skachko considers express diets to be unbalanced and recommends supplementing them with vitamin cocktails, in particular water with lemon and honey, as well as cabbage and cucumber juice.

He also warns about the ineffectiveness of fruit and vegetable diets. Most fruits are high in sugar, so the wrong ingredients are more likely to help you gain weight rather than lose it. And vegetables often contain pesticides that are harmful to health.

You can consolidate the result of weight loss by constantly adhering to the basics of proper nutrition and calculating indicators of daily consumption and calorie intake. And it is better to compensate for any overeating by increasing your level of activity, preventing excess energy from turning into unappetizing folds.

Practice shows that fast weight loss directly depends on how accurately the recommendations proposed by a particular method are followed.

If you do not deviate from the rules of nutrition, strictly adhere to the regime and maintain a water balance, then in a week you will really build up by 5 or more kg.

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