Is it possible to lose 5 kg in a week. Nutritionist - about the pros and cons of express diets

What good motivation! A current topic that worries many, especially urban residents, around which there are many jokes. Fitness clubs are creating advertising campaigns on this topic, and queries in search engines are once again taking first place. The fact is that the whole world seemed to freeze during self-isolation and slowed down the pace of activity, including physical activity. As a result, more and more people, concerned about their figure, want to urgently lose the extra pounds they gained that came with quarantine. In addition to decreased activity, our body played a cruel joke on us - it increased the desire to consume simple carbohydrates and glucose, which turn into fat, so that we could “eat up” stress. It's easier to gain extra pounds than to lose them, so we decided to help you do it right. It is recommended to lose no more than 1-1.5 kg per week and 4-5 kg ​​per month, but there are times when you need to lose 10 kg in a week. For example, a wedding, vacation, sudden summer. First of all, you need to understand that the faster you lose excess weight, the more it:

• can come back faster
• pain

It further exposes the body to danger, which is fraught with tangible consequences. At the same time, extra pounds definitely have a negative effect on the body, so you should definitely get rid of them. To know how to avoid the above and lose 10 kilograms as quickly as possible without harm to the body, study our article.

Body mass index and what you eat it with

Why is the article called “how to quickly lose 10 kg”? Why not 5, 15 or, for example, 7 kilograms? The fact is that this is the most common figure that people finally notice and urgently sound the alarm. Let’s say 3 kilograms may not be noticed at all, since a person’s weight changes by about 2 kg in both directions during the day, depending on meals and the amount of water drunk. But the tangible weight that influences the volume and size of clothing is considered to be the same 10 kg. In order to correctly determine how many kilograms you still need to lose, calculate your BMI - body mass index. BMI gives the weight range you are recommended to be in, based on an assessment of how well a person's weight matches their height.

If you don’t want to count on your own, you can use calculators on the Internet, it’s accessible and takes less than a minute. Do not forget that this formula gives only an approximate estimate: for men and women, the estimate differs due to a number of physique and structure features; BMI and its norms will also be different for a child and an adult. Moreover, a person can be overweight, but not actually suffer from obesity, since the quality of his weight is entirely muscle, with a minimal amount of fat. This is because the BMI formula does not differentiate between muscle and fat mass. We will assume that we have decided on the body mass index. It's time to take action! We will give an example of recommendations, taking into account which you will certainly lose 10 kilograms quickly enough, but remember: the more responsible and professional you approach this issue, the better the result will be. Yes, it’s more professional, because the main recommendation for any person who wants to lose weight is to turn to specialists - trainers and nutritionists. During the process of losing weight, monitor your well-being; if you feel unwell, you should change the program or stop it altogether. Any drastic actions have their limitations.

Minus 5 kg per month: myth or reality?

Despite the attractiveness of this prospect, it is difficult to believe that this is possible. But there is nothing fantastic about this, the only question is the efforts that will have to be made. The degree of effort applied depends, first of all, on the initial weight of the person losing weight, because losing 5% of your body weight is much easier than burning 7.5%. This means that the more excess weight you have, the easier it comes off.

In any case, for such serious weight loss you will have to try and connect all the mechanisms aimed at burning fat, namely:

• Diet. The daily energy deficit consumed from food should be 900-1000 kcal. First of all, energy deficiency is formed by reducing rapidly digestible carbohydrates; the amount of fat should also be reduced. But it is better to preserve the protein component of the diet in full, since it is this that serves as the source for building muscle tissue. If the intake of proteins is reduced for such a long period, the body will be forced to burn muscle in parallel with fat, which is an extremely undesirable effect when losing weight.

• Sports activities. Only dietary nutrition is unable to provide the required rate of weight loss, because then the menu would have to be cut down to health-threatening proportions, unable to ensure the normal course of metabolic processes in the body. The psychological aspect should not be discounted. It is almost impossible to reduce the menu by 1000 kcal and feel comfortable at the same time. But having spent 500-600 kcal on physical exercise, it is much easier to supplement this with a small reduction in diet, which reduces the likelihood of giving up the goal without achieving it.

photo from the site https://www.longlife.su/

• Lifestyle changes. This will have a slight effect on the rate of weight loss, but will allow you to consolidate the result and maintain it for a long time. Changing eating, behavioral and household habits is not easy, but it is absolutely necessary to work on this, since these are the little things that make up a slim person. By accustoming yourself to the right lifestyle, you will no longer think about how to lose 5 kg in a month, but will be able to constantly maintain your ideal weight.

The theory is, of course, wonderful, but in practice, few people are willing to spend time on scrupulously calculating and recording calories, creating a menu and calculating how much they need to eat or walk for the desired effect. Below is a detailed plan, according to which you are guaranteed to lose the planned number of kilograms.

Increased activity

Unfortunately, you can’t do without increasing activity and the number of calories burned. This is the foundation in the process of losing weight. Fat burning is a calorie deficit, that is, it is a negative difference between calories in and calories out during the day, where the number of calories burned is greater than calories in. It is believed that losing weight depends on two main things - nutrition, which makes up about sixty percent of success, and exercise, which makes up the remaining forty percent.
This proportion is very conditional, but, nevertheless, it is an obligatory tool on which the metabolic process and much more rests.

The calorie deficit must have a certain ratio, if you overdo it, you can completely stop losing weight, since the body will enter a state of stress and slow down the metabolism, trying to retain accumulated reserves. An acceptable calorie deficit is considered differently for men and women, amounting to approximately 10-15% of the daily value. Yes, if you are approaching the issue of quickly losing 10 kilograms of weight, you will have to independently count the calories consumed from food and consumed during the day. Don’t worry, it’s a matter of habit, everything is for the sake of results! Athletes don’t walk around cafes and shops with kitchen scales, so you will soon learn to visually assess your norm. Let's get back to activity. Agree, it is different for everyone: one person walks his dog a couple of times a day and walks to work, the second spends the whole day driving, and all his activity comes down to moving around the office and around the house. Statistics say that most people who completed the daily norm of ten thousand steps did not even complete three thousand during the quarantine period. Replace the elevator with stairs, the car with walking, watching TV with a walk before bed and, of course, don’t forget about sports! Sports should be regular.

Protein diet

Protein, which predominates in the diet, affects chemical processes and speeds up metabolism. The nutrition plan outlined below has received positive reviews. It is recommended to follow the suggested order of food intake, drink plenty of water, and exclude dinner. Vegetables can be seasoned with a drop of olive oil, meat (fish) can be boiled or steamed. Salt, sugar and alcohol are prohibited.

1. Breakfast: 50 g of fish, lettuce, a glass of kefir. Lunch: egg, 90 g chicken fillet, rye bread.
2. Breakfast: 80 g of veal, celery, 1 boiled carrot and potato, green tea. Lunch: 120 g each of low-fat cottage cheese and yogurt, oatmeal (steamed with water), 5 dates.
3. Breakfast: a glass of chicken broth, 50 g of chicken breast, 3 pieces of bread. Lunch: 50 g of veal, rye bread, spinach, apple, orange.
4. Breakfast: buckwheat porridge, a glass of kefir, tomatoes. Lunch: rice, a glass of citrus juice, 100 g of cottage cheese, prunes, orange, kiwi.
5. Breakfast: 60 g of beef, egg, cucumber, bell pepper. Lunch: chicken breast, two potatoes, grapefruit, apple, 50 g of dried fruit.
6. Breakfast: half a glass of chicken broth, 50 g of fish, rye bread, green tea, a spoon of honey. Lunch: rice, tomato, yogurt, kiwi, banana.
7. Breakfast: buckwheat, 60 g chicken breast, bell pepper, dried fruits, green tea. Lunch: lentils, 100 g beef, yogurt, 30 g almonds.

When drawing up a schedule, nutritional rules are taken into account and calorie content is calculated. A fast diet is contraindicated for gastritis, diabetes, ulcers, kidney and liver problems. May cause allergies, depression, loss of strength, and negatively affect the condition of the skin and hair. This method should not be used by pregnant women and teenagers.

When losing weight, it is necessary to take fruits and vegetables and plenty of water. Salt is reduced to a minimum, alcohol and carbonated water are excluded. Desserts are replaced with dried fruits.

Losing 5 kg urgently is difficult, but it is possible with certain willpower and determination. Choose a schedule that you personally can stick to, don’t forget about exercise, eat right even after you quit the diet.

Diets and mono-diets

There are a huge number of diets, but believe me, there is no universal diet. Before choosing a particular diet for yourself, it is worth taking into account the main consequences:

• The stricter the diet, the greater the chance of relapse
• with a sharp change in the food basket and food preferences, corresponding reactions from the gastrointestinal tract may appear (disorders and other inconveniences)
• You should switch from your usual diet to a diet gradually, and you should also end the diet gently

Based on the points listed above, our recommendation would be to reconsider your food intake without resorting to diets.

Why?

Because such nutrition can later be turned into a good habit, to which your body will respond with gratitude, beauty, good skin condition and good health.

You should definitely eliminate harmful foods from your diet that contribute to obesity and water retention in the body; exclude sugar, sweets, baked goods, flour, fast food, salty, fried, pork, mayonnaise, potatoes, coffee, smoked and sausage products, carbonated drinks and alcohol. This should be replaced with products with a negative calorie content, that is, those for the absorption of which the body spends more calories than it receives from the product itself (celery, cucumbers, grapefruit and others). Add more healthy fats, such as avocados, fish, and review the consumption of proteins, fats and carbohydrates at different times. If we talk about diets, then an interesting direction is the mono-diet, that is, a diet in which your diet consists of only one product. Despite the heated debate surrounding this method of losing weight, it remains very effective and popular.

White cabbage

You can immediately give cabbage a huge plus when it comes to methods of preparing it. If buckwheat can be either boiled or brewed, then with cabbage there are more options. It can be baked, stewed, made into soup, or eaten fresh in a salad. Cabbage is considered a negative calorie food, so you can eat it in sufficient quantities. But, importantly, cabbage contains most of the vitamins, minerals and fiber we need. You can add greens to any mono-diet. When consumed in moderation, it will further stimulate intestinal activity.

Water

Water is actively involved in the fight against excess weight. By the way, the more you drink water, the less liquid is retained in the body and, as a result, the less it causes swelling.

An important factor in losing weight is increasing the amount of water you drink. Experts explain that it affects the level of enzymatic activity, and with it, well-being and performance. Water ensures the removal of toxins and saturation with essential substances and minerals. With an increase in activity, it is imperative to increase the amount of fluid consumed. Here are a few life hacks that will help you control yourself:

• Hang your water tracker in a visible place and record the number of glasses you drink per day
• download a mobile application that will captivate you in a game format and remind you to drink plenty of fluids in a timely manner

Water will definitely become your faithful assistant in quickly losing 10 kilograms.

Dream

Oddly enough, sleep should also be highlighted as one of the elements on the path to the cherished goal. Did you know that there is even a technique called “Sleep and Lose Weight”? This is because sleep really promotes weight loss: during sleep, basic mechanisms, hormonal settings and processes are activated, which consume a sufficient level of calories. What follows is that the better the quality of sleep, the more effective all processes are. And for healthy sleep, you need to drink and eat two hours before, ensure a comfortable and correct body position, and fall asleep in the dark.

It's good to get some fresh air before bed, so don't forget to take an evening walk. For night fat burning, you can add a little cinnamon, curry, cumin, turmeric or ginger to your food, and you can also eat one apple at night.

How long does it take to lose 5 kg?

The main measure of the time period during which a person is able to lose a certain amount of excess weight is not the chosen diet - this is a secondary factor - but the initial data. If you are obese, there is a chance to lose the first 5 kg quickly, even in a couple of weeks, just by limiting yourself in the amount of portions or eliminating fatty foods. Further, the lower the weight, the more difficult it is to determine how long it will take to lose 5 kg - in the case when this is the last step towards an ideal figure, “polishing”, long-term fat burning is possible, up to a speed of “less than a kilogram per month.”

In addition to the initial weight, the following are responsible for how quickly you can lose 5 kg:

• physical (aerobic) exercise;
• well-designed training regimen;
• diet rigidity;
• hormonal levels (women are often prevented from losing weight due to fluid retention);
• metabolism.

Hardware weight loss

This method is more of an assistant than an independent unit, but the world is moving forward, and who knows what awaits us in the future... The method of such weight loss is to influence the body through various devices.
But even in this case, to achieve a visible result, experts ask you to take into account proper nutrition and increased activity. Hardware weight loss methods have their own contraindications, features and disadvantages. Whether it is vacuum massage, ultrasonic cavitation liposuction, laser liposuction, mesotherapy, pressotherapy, cryolipolysis, endermological LPG massage or home procedures - they will not bring you any benefit if you do not take the above methods of natural weight loss as a rule. To summarize, we can say one thing: you can lose 10 kg very quickly in a week or a month, without using definitely harmful pills and other radical methods. The more points you take into account, the more strictly you observe them, the faster and more effective the process will be. The next step that you need to think about at the beginning of your journey is consolidating and maintaining the result. Accept yourself, love yourself under any circumstances and remember that the main thing is health!

Lose weight during the week following diets

How to lose 5 kg in a week, having overcome the urge of hunger, is a whole new goal. It’s not enough time, sports obsessions, changes in the daily routine and vigorous gymnastics will not be able to show results. Then we will help you more precisely to improve the food regime. There are many different schedules available, so you can choose a diet that suits your needs and capabilities.

Having decided to go on a summer diet, choose:

• A diet that is comfortable specifically for you includes essential products. Beware of these meager diets, the stench can harm your health.
• A food schedule that does not require drastic changes in the basic way of life. It is important not to overestimate the power of your willpower.
• I can really achieve this goal (it’s impossible to lose 20 kg in 7 days). Shvidko often loses kilograms, but the weight itself “grows” again.
• An effective plan that allows you to lose five kilograms per week and maintain the achieved result. In the near future, add extra time to reduce your vagina.