How to lose 5 kg in a week and remove the belly. Nutrition, diet, exercise

You can remove pain in the joints and spine, lower blood pressure, regain self-confidence, and refresh family relationships by following the recommendations of the proper nutrition system in order to lose 5 kg per week. How to do this will be prompted by the recommendations of specialists that help to achieve a positive result.

Contraindications to fast weight loss

Groups of people for whom any weight loss is harmful:

1. Children and teenagers need quality food. A deficiency of nutrients will lead to a slowdown in development, nervous overstrain and stress.
2. A lack of nutrients in pregnant women will delay fetal development.
3. Women who are breastfeeding.
4. During the establishment of a female menopause. You should be patient and wait six months, the woman's weight will normalize.
5. Elderly people should pay special attention to their health, therefore, any restrictions that lead the body to stress are contraindicated.

People with chronic diseases can limit themselves in nutrition only under the supervision of doctors.

Long-term daily consumption of foods with a total calorie content of less than 1000 kcal is a threat to human health.

Basic nutritional rules for fast weight loss

How to lose weight by 5 kg per week will be suggested by the recommendations of experts.

Compliance with the basic rules will allow you to achieve the result faster:

1. Consume as many calories as necessary for planned weight loss, but do not starve yourself.
2. Choose a diet with a gradual reduction in the amount of food. A normal human stomach has the volume of a fist; at one meal, you need to eat no more than this volume.
3. It is necessary to eat 5-6 times a day - three obligatory meals and 3 lunches.
4. Have dinner no later than 2-3 hours before going to bed.
5. The diet should contain dishes from low-calorie foods, it is better to steam or cook them. Remove all fried foods from the diet.
6. Remove sugar, sweets, cakes, sweet confectionery from the diet completely. Replace with vegetables and fruits rich in vitamins and dietary fiber.
7. Perform a set of physical exercises with increasing cardio load.
8. While eating, food should be eaten slowly, chewing diligently. The brain will make sure that it has received an adequate supply of calories so that hunger will not last long.
9. You need to drink 30 ml of water per day per 1 kg of human weight.
10. Gradually reduce salt intake to 5 g per day, it retains water in the human body and prevents weight loss.
11. Do not stop at the achieved results, it is necessary to consolidate the results of applying the principles of rational nutrition and an active lifestyle.

It is important to know! Fat burning by the human body does not proceed evenly. The main thing is to maintain the general direction, the body weight may not change for a while or even grow a little, and then drop sharply. Slender people lose weight more slowly than fat people.Patience and strict adherence to the rules will ensure success.

A week to lose 5 kg: basic rules

Fitness trainers know how to lose 5 kg per week and not undermine your health. When losing weight, the main task is to lose excess fat and maintain muscle mass. To do this, you should consume enough protein, and carry out strength training. Reducing workloads leads to muscle loss.

Normal rate of weight loss without harm to health is 0.5-1% of body weight per week. This rate of weight loss ensures that fat is reduced, not muscle. Accordingly, with a weight of 80 kg, the correct loss per week will be 400-800 g.

Even with the lowest-calorie diet - cucumber, kefir - fat is consumed by the body in the same amount as with a balanced diet. The body in a stressful manner first get rid of the "non-fat" burden, and then the decrease in body weight will still decrease to the standard weekly indicators of 0.5-1%.

The healthy weight loss rate is only 1 kg per week.

The use of the following psychological techniques will allow you to quickly adapt to a new lifestyle:

1. Present what you want visually. It is necessary in the evening or in the morning, half asleep, to accurately imagine yourself without extra pounds, with a slender figure.
2. Reminder card. Write on cardboard your goals for losing weight (health, beauty), and everything you need to do for this (diet, exercise). Hang the cardboard in a prominent place and periodically mark your real actions to achieve the goal.
3. Difficult moments. Analyze the process of losing weight, what bad habits prevent you from achieving your goal. Complete the list with the necessary actions and stick to it.
4. You need to communicate with people who have already successfully lost weight.
5. Changing attitudes towards food is only about energy.
6. Don't be afraid of compromise. If you unbearably want a piece of cake, you can eat it, but after that you must not forget to run an additional 10 minutes. in training.

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How Mono Diet Works

In order to cleanse and heal the body, a method of losing weight with the help of a mono-diet has been developed. Only one type of food is eaten for several days. At this time, the digestive tract is unloaded, restored and cleansed of toxins and toxins.

A mono-diet cannot last for a long time, as it can damage health. On a mono diet, you need to consume a lot of water.

To maintain functions when food is limited, the body will use nutrients from reserve stores - muscles and organs. Fat tissue, which provides energy balance, is the last to be utilized by the body.

A decrease in body metabolism will also occur. Because of this, at first, weight loss is active, and then the body systems begin to slow down the metabolism and conserve energy.

The basic rule of using a mono-diet: it should not become the main mode of food consumption for a long time.

When used correctly, mono-diets are beneficial, their advantages:

• ease of use;
• small financial costs;
• sufficient efficiency;
• cleansing the human body from toxins and toxic substances.

Dangers when using mono diets:

• The person feels a breakdown.
• Efficiency decreases sharply.
• The body is filled with lethargy.
• Upset stomach.
• A person is haunted by a bad mood and irritability.
• Restoring excess weight with the wrong exit from the diet.

The result - the body is in a fever, all systems are shattered, the brain is looking for glucose reserves in a stressful mode. But if you apply this diet for 3 to 5 days, the problems are smoothed out and the benefits are on the face - the loss of several kilograms of weight, the cleansing of the body and the absence of a total disaster.

Advice: the product on the basis of which the diet will be built should be liked.

You should monitor your well-being, if you feel unwell, stop the dietary course and consult a doctor.

To consolidate the positive results and eliminate the shortcomings of the power system, it is necessary to correctly exit the mono-diet:

1. Within a week after the diet, you need to eat with the same frequency and fraction, the volume of water you drink should not be reduced.
2. Expand the diet gradually. With a carbohydrate mono-diet, in the first days after its end, eat the same food as on a diet, add a little protein and fats to it. With a protein diet, do the opposite.
3. Eat only low-calorie, low-fat foods for the first week.
4. You can eat foods fried in oil only after a week.
5. Do not drink alcohol, soda, fast food.

If you start to consume fatty foods in unlimited quantities immediately after the diet, all the removed, extra pounds will go back.

Mono diets

Kefir diet

How to lose weight by 5 kg per week using a kefir diet will be described below.

The consumption rate of kefir with 1.5% fat content is from 1 to 1.5 liters per day. The product must be free of sugar and harmful additives. You should drink only natural kefir. In 3 days on kefir, you can lose 3 kg of excess weight. When fasting for 5-7 days, it is imperative to include citrus fruits or apples, a little meat in the diet.

Such a diet:

• harms the water-salt balance;
• can provoke diarrhea;
• contraindicated in people prone to allergies;
• difficult to use due to the scarcity and monotony of food products.

Effectiveness - really lose 5 kg in 5 days.

Kefir diet for a week:

Buckwheat diet

How to lose weight by 5 kg per week using a buckwheat diet:

• pour 200 g of buckwheat grains into a thermos;
• pour 300 ml of boiling water;
• insist 10 hours.

Eat a cooked portion in small portions a day. When fasting for 5-7 days, add 1 liter of kefir to the diet, dividing it equally for all additional days. Every day, starting from 4 days, eat an apple.

Care must be taken as buckwheat:

• can be harmful to health in obesity;
• does not replenish the necessary supply of nutrients;
• steamed cereals are not tasty, so a strong will is needed to hold out all week.

Effectiveness: loss of 1 kg per day.

Cucumber diet

You can lose 5 kg in a week using the cucumber mono diet. You don't need to drink a lot of water with it - cucumber contains 95% liquid and 5% fiber. Fiber helps to quickly satisfy hunger, activate the intestines. Cucumbers act as a natural diuretic, help relieve puffiness, remove stagnant fluid.

5-7 days, you need to eat 1.5-2 kg of cucumbers per day and drink more than 1 liter of water.

Features of the diet:

1. People with chronic diseases of the genitourinary system are strictly prohibited from this diet.
2. You can not do physical exercises and sports due to the lack of protein and carbohydrates in the menu.
3. The results of this diet are short-lived - the weight will return to its old values ​​after a while.

Efficiency - 5 kg in 7 days.

Egg diet

The essence of the egg diet is a sharp decrease in carbohydrates and fats in the human diet. This diet uses low-calorie chicken or quail eggs, which are of great nutritional value. The egg contains almost all the main vitamins and minerals.

The mono-diet is based on the use of hard-boiled 5 eggs per day. You can drink tea without sugar and water. Duration of the diet is maximum 5 days. It is very unbalanced and difficult to handle psychologically.

This diet is dangerous for allergy sufferers and can be used for a short period of time. To increase efficiency, you need to do vigorous exercise.

Effectiveness - loss of 2 kg in 3 days.

Low-calorie diets: types, basic principles, effectiveness

The basic principle of the formation of a low-calorie diet is based on a daily strict reduction in the amount of calories consumed. It is necessary to keep an accurate record of all foods consumed per day and their total calorie content.... Correctly compose a daily daily menu with a balanced content of nutrients.

Main types:

1. Basic - daily consumption of 1400 - 1600 kcal is the standard for slow, safe weight loss in a person, without significant restrictions. The duration of this diet is not limited by the time frame, but is usually formed for a month, with a loss of body weight of about 3-4 kg. Intense physical activity will double the result.
2. Moderately limited option assumes the use of 1100 - 1300 kcal per day. The duration of the diet is no more than 30 days. Weight loss per week about 2 kg.
3. Extreme mode nutrition can only be followed by healthy people. 650 - 950 Kcal are consumed per day. The duration of this regime is a maximum of 10 days.

The main principles of a low-calorie diet:

• Take food fractionally - 5-6 times a day.
• Dinner 3 hours before bedtime.
• Steam, boil or bake food in the oven.
• Consume vegetable fats no more than 80 g per day. Don't eat animal fats.
• The daily rate of complex carbohydrates is no more than 100 g.
• The main diet should be protein.
• Remove sugar and other simple carbohydrates from the menu.
• Use salt to a minimum in products.
• Do not eat alcohol and any baked goods.
• The diet should contain the necessary vitamins and minerals.
• Drink at least 2 liters of water per day.

Estonian diet

Various combinations of a mono diet and a low calorie diet form the foundation of the Estonian diet. Its duration is 6-7 days. The achieved goal is the loss of 4 kg of excess weight.

Weight loss occurs due to the cleansing of the body and the loss of excess fluid, body fat decreases slightly. With the wrong exit from the diet, the likelihood of returning those extra pounds back increases.

General advice when using the Estonian diet:

• Drink as much water as possible every day, at least 2 liters. Allowed to drink 150 ml of unsweetened green tea.
• The frequency of meals should not be less than 5 times. Dinner - 2 hours before bedtime.
• It is forbidden to eat light carbohydrates and fats (sugar, butter, margarine, vegetable oil).
• Repetition of the diet is allowed on a bowl more than once every 2 months.

Sample menu for 6 days:

1. Eat a boiled chicken egg every 3 hours, they cannot be salted. The total amount per day is 5-6 pcs.
2. In 5 meals, eat 1/2 kg of fat-free cottage cheese.
3. Eat 0.7 kg of lean chicken per day.
4. Boil 250 g brown rice in water without salt. Eat 5 times a day.
5. Eat 6 medium boiled potatoes per day.
6. An unlimited number of green apples are allowed throughout the day.

Lemonade-kefir diet

The diet of the day on this diet is 2 lemons and 1.5 liters of low-fat kefir. It can be used by people with a healthy gastrointestinal tract. Breakfast consists of lemon and a glass of kefir, lunch - of the second lemon and 1 more glass of kefir. For the next 3-4 meals, the remaining kefir is drunk.

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Curd diet for a week

Nutritionists consider the curd diet safe enough for human health, which allows you to get rid of the extra 4 kg in 5 days when unloading and cleaning the digestive system. To achieve these results, you must properly exit the diet.

The diet uses cottage cheese with a fat content of 4 to 5%. A fatty dairy product carries excess energy to the body; in a less fatty cottage cheese, the content of triglycerides, the components necessary to maintain health, drops dramatically. Curd contains a lot of protein.Calcium and phosphorus in the composition are useful for the bone and heart systems.

A 4-day cottage cheese mono-diet involves a fractional, 6 meals a day. The daily norm of the product is 0.5 kg, liquid is 2 liters.

Starvation

Fasting involves a complete rejection of food throughout the week. The usual fasting regimen allows water intake; during dry fasting, drinking water is prohibited.

Stress in the absence of food forces the body to mobilize internal resources and restructure its functioning. Fasting involves changing your usual diet, both before and after an event.

In the process:

• biochemical processes that use internal resources are changing;
• metabolism is optimized;
• toxins are eliminated;
• fats are burned.

Fasting time:

• 1-2 days - short.
• 3-7 days is average.
• 10-15 days - long-term.
• Day 21 is extreme.

As a result, it happens:

• rejuvenation of the body;
• cleansing;
• strengthening of immunity.

Weight loss methods without dieting

Mono-diets, fasting are short-term, stressful ways of influencing the body, which put a heavy load on it and can often be harmful to health.

Putting the body in order will allow the implementation of the following recommendations:

1. A person should sleep 6-8 hours. Lack of sleep often causes overeating and a set of extra pounds.
2. Take clean water regularly, try to drink at least 3 liters per day.
3. Eat small meals 5-6 times a day, leave the table with a slight feeling of hunger.
4. Do not eat light carbohydrates: sugar, muffins, sweets.
5. Calculate your daily calorie intake for your correct body weight and never exceed it.
6. Lead an active lifestyle, exercise, yoga, breathing exercises.
7. Go for a wellness massage, take a contrast shower and take a steam bath.

Fitness and exercise to remove the belly

To get beautiful abdominal muscles, you need to perform a specialized set of physical exercises. Before classes, a 5-minute warm-up is carried out, not with it, the muscles are warmed up, stretched in order to avoid injuries.

Cardio exercises are performed:

• run;
• fast walk;
• dancing;
• a ride on the bicycle;
• swimming.

The body begins to consume its own fats only after 50 minutes. after the start of classes. During exercise, the body burns the glycogen formed after eating.

Rational nutrition for every day

Basic rules for compiling a rational list of dishes:

1. The products on the menu should be liked, the dishes should bring taste satisfaction - this reduces the risk of breakdown and overeating.
2. Calculation of the daily intake of calories using the formula. Multiply the ideal weight by 30, the result obtained is the daily amount of calories that cannot be exceeded.
3. The food should have enough protein, complex carbohydrates, vitamins, trace elements.
4. Animal fats, easily digestible carbohydrates should be excluded from the menu.
5. Food is fractional, 5-6 times a day. Last meal 2 hours before bedtime.

Massage

Massage helps relieve physical pain after intense exertion, removes cellulite areas and rejuvenates the skin. It works well with any diet.

The effect of massage treatments for weight loss:

• Acceleration of lymph flow in the human body.
• Restoration of blood circulation in body tissues.
• Restoration of the digestive tract.

Breathing exercises

When doing breathing exercises:

• The feeling of hunger dulls.
• The processes in the digestive system are normalized.
• Fat deposits are intensively broken down.
• Energy is restored in the body.
• The human immune system is strengthened.
• Toxic substances are broken down and excreted from the body.
• The nervous system is restored.

Nutritional advice

To reduce body weight, you need to follow the recommendations:

1. You cannot use hunger as a means for losing weight.
2. Eat only healthy, fresh food.
3. Prepare meat products without using oil.
4. Exercise or exercise.
5. If you have a desire to eat sweets, try brushing your teeth.

You should eat a balanced, natural food. When calculating calories, it is necessary to make entries in the food diary. You can't go hungry. Low-calorie snacks are a must.

Vegetarians can lose weight only with a harmonious combination in the diet:

• cereals;
• fruit;
• proteins;
• vegetables.

You can lose 5 kg in a week, the main thing is to choose a diet that will not harm your health and will help to maintain the achieved positions. A person must responsibly approach this issue, and decide for himself which way to use.

Article design: Svetlana Ovsyanikova

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