In today's world, most people struggle daily with being overweight, which not only interferes with life, but also creates complexity and self-doubt. Of course, this problem is more familiar to women, but the stronger sex of mankind also knows firsthand the problem of obesity.
To get a quick result in a week, people start filling themselves with diet pills, tormenting themselves with hunger strikes and diets. Such methods lead to sudden weight loss, but a few days after the diet, the fat returns and in fact with good "bonuses" in the form of: abdominal pain, slow metabolism, intestinal problems, hormonal changes, etc. How to lose 5 pounds in a week at home using a diet without harming the body? To lose weight properly in a week and also not feel discomfort after a diet, you need to remember some rules of low calorie diet, which, combined with regular exercise, can give a tangible result after 7 days.
Dietary choices for the week
To date, three diets have been developed that allow you to lose 5 pounds a week - a starvation diet, a single diet, a carbohydrate-free protein diet.
Protein foods
A protein diet will help you lose weight urgently and not gain extra pounds after a diet. This diet system has won the palm in the diet, as it does not make you hungry, it is saturated with a variety of protein foods, it is 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 not exceed 150-200 grams.
Is important! Sitting on a protein diet for more than 7 days is fraught with problems with the gastrointestinal tract. Since a person eats only protein, his body receives less fat and carbohydrates. Because of this, 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, kidney pain. Those who have chronic diseases of the gastrointestinal tract and urogenital system should refuse such experiments for their health.
During the period of the protein diet, we should not forget about physical activity, as they help to speed up the metabolism and also help to burn calories faster.
"Hungry" diet
A "hungry" diet is a type of diet, which consists of a sharp reduction in the caloric content of the food consumed. Everyone wants to lose weight urgently, but not everyone thinks about the consequences of such a hungry "turmoil". The nutritional system of this diet is that the total number of calories consumed for breakfast, lunch and light dinner should not exceed 800-1200 kcal. At the same time, for a healthy diet, an adult needs to consume up to 2000-2500 kcal per day.
To lose weight effectively in a week on this diet, you need to exclude from the diet:
- flour products,
- confectionery and sweets,
- Sparkling Water,
- pasta,
- round polished rice,
- potato,
- sauces and mayonnaise
- sausages and smoked meats,
- pork,
- canned food,
- bananas, grapes, pears, plums,
- alcoholic beverage,
- fast food products,
- fatty dairy products.
Looking at this list, a person who is losing weight will wonder: "What should I eat to lose weight? ». In the "hungry" diet, the use is allowed:
- fresh vegetables,
- sugar-free fruits and berries,
- oatmeal,
- lean fish,
- White meat,
- nonfat yogurt, kefir, cottage cheese,
- freshly squeezed juices.
For breakfast, you can eat fruit with oatmeal, for lunch, stew or boiled meat with vegetables. A week of dieting will help reduce the numbers on the scale, but the game is not always worth the candle. The results obtained are difficult to correct, often after such a diet a person gains even more weight. Adequate fluid intake is also considered to be one of the key criteria for weight loss at home. Nutritionists recommend drinking 1. 5 to 2 liters of clean non-carbonated water a day. At the same time, most of the volume of water should be drunk before nightfall.
Practical tips. The volume of the main dishes with "hungry" diet does not exceed 150-200g. During the day it is recommended to eat in fractions, but often.
Breakfast "hungry" diet is to take oatmeal with fruit or a spoonful of honey. For snacks, you can bake an apple without sugar and honey. For lunch, it is good to cook a light vegetable soup and a piece of boiled meat. An evening meal can be decorated with a vegetable or fruit salad. 2 hours before bedtime, if you feel intense hunger, you can drink a glass of low-fat yogurt.
mono-diets
Mono-diet is one of the most popular methods of rapid weight loss. To lose weight fast at home by 5 kg per week with the help of a single diet, you need a lot of patience. In addition, not everyone thinks about the consequences. A monotonous and low-calorie diet throughout the week helps burn not only fat but also muscle mass. Mono-diet belongs to the group of the most stringent methods of weight loss, since it is allowed to consume 1-2 products per week of such a diet.
The most popular products of such a diet are:
- nonfat kefir and apples,
- boiled buckwheat and kefir,
- fruit and vegetables,
- low-fat kefir and milk,
- seafood,
- oatmeal and kefir.
During this diet, we must not forget the systematic use of clean water. When the body does not get enough calories, vitamins and minerals, it must have enough fluids. The acceptable rule for drinking water is 1. 5-2 liters per day. Do not include tea or juice in this volume.
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 who are sick with diabetes, gastritis, stomach ulcers are strictly forbidden to conduct such experiments on their body.
In order not to lose the pounds that fall easily, it is necessary to get out of the diet properly. On the first day after the diet, you can not eat from the stomach, as the calories you receive will be immediately converted into fat by the body. The 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 an oven-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 unnatural and even dangerous in some cases. Subject to the principles of proper nutrition, a person should lose 3-5 kg of fat mass within a month.
Losing a lot of mass in a short period of time is possible either with a huge initial weight (90 kg or more), or with strict dietary restriction / starvation, in combination with intense, exhausting training.
A protein diet can have a visible effect, but it should be "diluted" as follows:
- Drink plenty of fluids to prevent constipation and stone formation.
- Eat foods rich in fiber, with minimal carbohydrates (various varieties of bran, cabbage, legumes, zucchini and cucumbers).
- take vitamin supplements (for their appointment, it is best to have a comprehensive examination by a doctor).
Fasting must also be done prudently - without fanaticism, that is, the reduction of the daily calorie content must be smooth, otherwise damage and jams 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 diets
Now let's see how to lose 5 pounds in a 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 known diets was supplemented by weight loss methods Angelina Jolie, Sophia Loren, Victoria Beckham. These celebrities have revealed the secrets of weight loss around the world, now every woman has the opportunity to learn the nutrition of her idol.
Diet by Angelina Jolie
Angelina Jolie's recipe for weight loss is that her diet consists exclusively of foods with protein and carbohydrates. The menu does not include fats. The star's breakfast is fruit and oatmeal. As a snack he prefers soft cheese with crackers. Lunch is a protein food, in the form of cooked low-fat fish with vegetables. Dinner - grilled vegetables with chicken, fruit salad.
Diet by Sophia Loren
The real shock to the public was Sophia 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, every day you should eat 100-120 grams of boiled pasta. As a side dish, you can eat fresh vegetable salads. Be sure to drink a glass of orange juice or eat a fruit salad for breakfast. For an afternoon snack, Sophia Loren prefers low-fat cottage cheese with fruit.
Diet by Victoria Beckham
Victoria Beckham is a famous fashion designer and mother of four. Many will envy her sleekness. The Victoria 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 includes wholemeal toast and green tea. The second breakfast is a salad with apples, oranges and kiwis. Lunch - boiled 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 diet of the singer
The diet refers to rigid diets, because the total amount of calories per day should not exceed 500 kcal. This weight loss method is designed 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, which is prepared from tomatoes, celery root, pepper, Chinese cabbage and ginger. Breakfast and lunch should make up 70% of the total daily diet. Dinner consists of a fruit salad or a baked apple with honey.
Physical exercise
If you do not know how to lose weight in a week without dieting, then sports and active lifestyle will come to the rescue. The main rule of a slim body is the absence of excess calories. All foods give us energy that we need to use. Therefore, a healthy diet and regular exercise are the right way for beauty and slim body.
Is important! Not only adults but also children should abandon their diets for the sake of their health. Teenagers need 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 in a week without dieting, you need to spend up to 2 hours a day in the gym. In addition, you need to adjust your diet. It should not include:
- Bakery products,
- sweet,
- savory and fried,
- smoked meats,
- soda,
- fast food.
Physical activity should consist of strength training and cardio. The load on the heart muscle allows calories to be burned faster.
If a person wants to lose five pounds in a week without dieting, he must exercise regularly:
- short and long distance running
- jumping rope,
- cycling or rollerblading
- swimming
- aerobics or gymnastics.
We must not forget the strength exercises, which consist of lifting the bar, dumbbells, push-ups, squats with weights.
Great! For 1 hour of physical activity, you should drink at least 0. 5 liters of clean water. A sufficient amount of fluid in the body will allow fat to burn faster and be excreted in the form of sweat.
Going to the bath or sauna
There is a view that visiting a bath not only has a positive effect on a person's appearance, but also improves metabolism. After a bath, a person is said to be able to lose up to 2 pounds of excess weight. This has its own truth, but it is worth understanding that fat is not lost in the bath, but liquid.
Bathing is contraindicated for those who have problems with the heart, blood vessels and kidneys. Do not expose your health to such experiments. However, if a person decides to go to the sauna or bath during the diet period, then he should know a few rules:
- tedious to give up alcohol, fatty, salty and smoked foods,
- to lose weight, while in the steam bath you should drink enough clean water,
- there should be a headdress on the head,
- if there is slight dizziness, weakness or headache, you should leave the bathroom immediately.
To lose weight, some sports coaches recommend exercising after a bath. Relaxed muscles need to be stimulated 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 adequate consumption of plain non-carbonated water. Regular restoration of the body's water balance contributes to the rapid burning of calories. The reviews of those who have lost weight using this method are shocking, as in a 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, consuming plenty of fluids and not forgetting healthy sleep. Only a comprehensive approach to weight loss will give a remarkable result and testing your body with strict diets is extremely undesirable!
Criticisms of those who have lost weight
- Woman, 33 years old: "I really liked the protein and vegetable menu. I always liked the vegetables, and the chicken. And the breast in the oven is generally chic! In what other diet can you find such a variety of dishes? On the contrary, Almostlettuce leaf to cut for a week At the beginning of the diet, the weight was 74 kg, then 71, after another week 68. So far, the results are only encouraging. I'm used to drinking clean water. Well, somehow I do not like it.
- Girl, 20 years old: "I stuck to this diet like I was drowning in a straw. I thought it was this, this last one. It will not help, it means that it is not fate, I will not try anymore. They brought two others. What a miracle! They lost my 6 kilos. They left and they are not in a hurry to go back! Not only was it comfortable to sit on this diet, but the result holds. Thanks, to the one who developed it. "I keep it regularly and I will check the rest of the time. I hope to remain the same candy for the rest of my life. "
- Woman, 45 years old: "Everyone who says you can not lose five pounds in a week is wrong. And I am an example of that. Just the initial weight for it should be like mine (104 pounds). I went on a diet andI really lost 5, 5 kg in a week, then I took a break and repeated the "achievement". Now that I weigh 81 kg, dieting has become a habit from time to time. before, but one gram 400-600 each. And this is normal. The lower the initial weight, the better for the body is the gradual weight loss. Otherwise, the skin will hang in folds And I want to become a slim woman, not a saree ".