Experts do not advise you to quickly lose weight, but there are situations when you need to lose weight by an extra 5 kg within a week. Most often, the need for this arises before some important upcoming event or before a vacation. We suggest that you familiarize yourself with the most effective ways of urgent weight loss and choose the most appropriate for yourself.
Lose 5 kg with exercise
Effective weight loss is impossible without physical activity; in modern conditions, you can use various sports. You can buy a subscription to any gym or fitness club and, under the guidance of experienced professionals, choose and stick to a program that is suitable for your body. There are many options for weight loss at home for those who do not want to spend all the time going to sports clubs. Among the most effective, allowing you to lose 5 kg of weight during the week, the following sets of exercises can be distinguished:
- Breathing exercises. This method can be used by those who have little summary time, such gymnastics has a beneficial effect on the body as a whole and can quickly get rid of extra pounds.
- Jumping rope puts a load on all the muscles, and after a week, you will be able to notice the result. If you train every day, increasing the load, in a month you will already weigh 5-10 kg less.
- Dancing classes contribute to rapid weight loss.
- Running is a great way to lose weight fast. Light running every day will give a load on the muscles and improve overall health.
How to lose weight by 5 kg in three days
An effective method of losing weight within three days is water fasting. In this way, you can quickly lose those extra pounds and look irresistible at the upcoming holiday. The method is quite simple: you just need to drink only water in unlimited quantities for three days and exclude food.
It is important to remember that this option is suitable for those with good health.
And it is necessary to get out of such fasting gradually, starting with light food, for example, vegetable salads.
Cosmetic methods for rapid weight loss by 5 kg
You can quickly and easily lose weight by 5 kg using various cosmetic methods, such as:
- baths with fillers that promote weight loss;
- wraps with mud or clay, which must be carried out for two weeks every other day;
- use after a daily shower of a draining gel.
- scrub three times a week.
When choosing any specific of the listed means, consider all these contraindications. Using cosmetics, you can achieve the desired result in a month, but do not forget about a healthy lifestyle and nutrition. 
Effective diet for fast weight loss of 5 kg
Among the popular diets is the fast Estonian diet, which alternates several effective mono-diets. Adhering to this weight loss option, it is important to stop drinking tea, coffee, alcohol, sugar, spices and salt.
- Monday: 6 boiled eggs.
- Tuesday: 1 kg low-fat cottage cheese.
- Wednesday: 300 g boiled chicken.
- Thursday: 100 g dry rice boiled in 1 liter of unsalted water.
- Friday: 6 boiled potatoes in their skins.
- Saturday: 1 kg of apples of any variety.
- Sunday: 1.5 liters of fat-free kefir.
It is important to distribute all products in equal amounts throughout the day so that the number of meals is about five times. It is also necessary to drink 1.5 liters of non-carbonated mineral water every day during the diet.
The buckwheat diet is very effective, allowing you to quickly lose 5 kg. For this, it is necessary to consume exclusively buckwheat porridge without oil, sugar, salt and other additives for a week. It can be eaten these days in unlimited quantities, along with a daily intake of 1.5 liters of water. 
Before you start losing weight, make sure you really have an extra 5 kg of weight, but if the problem of excess weight exists, follow these recommendations:
- Combine several types of weight loss, such as diet with exercise. In this case, you will feel the result faster.
- When using cosmetics, be sure to read the composition and contraindications.
- The last meal should be no later than six in the evening.
Whether you want to lose 5 kg of fat or 50 kg, you can apply this principle: to lose weight, you need to burn more calories than you consume.
With the right nutrition and a solid plan, you can ensure that most, if not all, of the weight you lose comes from fat. However, depending on where you start and what your goal is, you will likely need to continuously adjust your plan to ensure you are making steady progress. Also, various factors become more important as you get closer to your goal.
In general, when you get thinner, losing weight is much more difficult and you need to pay attention to special details that may not be so important at first.
"Last 10 pounds of fat" will vary from person to person. If your goal is to drop from 210 pounds to 200 pounds, you'll likely have an easier time than if you're training for a bodybuilding or fitness competition, have 8% body fat, and want to lose an extra 10 pounds.
When setting your goals, it's important to be honest with yourself, and it's a good idea to ask an expert for initial input. Most people grossly underestimate how much fat they need to lose in order to become lean or have a sculpted body. Many people have claimed to want to lose 15 pounds in order to show muscle, although in fact they needed to lose about 30-40 pounds. This is important because underestimating the need to achieve the goal can lead to disappointment.
What needs to be done to lose the last 5 kg?
1 - Determine your calorie needs
When you lose weight, your caloric expenditure decreases. As an extreme example, a person who used to weigh 500 pounds and now weighs 180 takes far less energy to get from point A to point B than he expended when he weighed 320 pounds more. This is important for continuously monitoring progress and adjusting for fewer calories if it stops.
Reducing calories reduces metabolism. Hormones that control energy expenditure, such as thyroid hormone, are downregulated to allow the body to adapt to less calorie intake. And again, this requires further reduce calories to maintain weight loss.
Remember: Building your metabolism, or the process of adding calories very slowly to maintain your current weight before dropping again, can keep you from having to cut calories to the point where your exercise performance and ability to stick to a plan has a significant impact. However, it requires a lot of patience and the utmost attention to detail, although the result is worth it. While it can be psychologically difficult to keep from thinking "I wanted to be there yesterday", it's important to remember that you want to be able to maintain your weight, and a metabolic building period increases your chance of long-term success..
2 - Get more sleep
Poor sleep (both quality and quantity) can make it difficult to lose weight. Lack of sleep is a powerful appetite stimulant and if you do not pay attention to sleep, your chances of reducing the amount of food you eat will disappear. In addition non-fat tissue loss increases when your sleep is shortened.
3 - Sequential exercises
The effect of exercise on weight loss (versus calorie intake) varies widely from person to person. However, if you are lean, the effect of exercise on weight loss is much greater. By reducing the concentration of fat in the body, there is a great risk of losing muscle in a negative state of calorie balance. (In this case, resistance exercise can reduce or prevent muscle loss.)
High-intensity exercise increases metabolism for a long period after exercise, and this becomes more important when reducing body fat. For example, a 300-pound woman eating 3,000 calories a day can lose significant weight just by reducing calories without significant loss of muscle tissue. On the contrary, a man who is trying to reduce body fat from 9% to 5% needs to focus on maintaining muscle and increasing metabolism through training.
4 - Create nutritional proportions
Although, ultimately, calories must be reduced to reduce fat, certain people have carb or fat sensitivities and it is easier to lose more fat by following a plan that takes this into account. As you get closer to your goal, it becomes especially important to keep track of not only calories, but also the amount of proteins, carbohydrates and fats consumed. When you're trying to get moving, often a adjustment (i.e. increase in protein and decrease in carbs) can push the movement back in the right direction.
5 – Understanding Medicine and Medical Conditions
This has been covered in a previous article (6 Common Drugs That May Cause Weight Gain), this should be taken into account and revisited if necessary.
Dropping the last 5 pounds isn't easy, but you can do it.
Most people have significantly more excess body fat than 10 pounds, so if your goal is 10 pounds, congratulations. To shed the final 10 pounds, first, make sure you're actually eating the amount of food you think you are. It may be necessary to measure and weigh your food, as portion size estimates may not be accurate. This doesn't mean you should measure your food on a date, but if you're cooking at home, it doesn't take long to make sure your portion size is right.
Secondly, the exercises must be appropriate and rational. For most people, this means doing resistance exercises in between high-intensity workouts.
Third, consider using supplements. Although supplements do little to promote fat loss in people with unhealthy lifestyles, if you are an astounding distance from your goal, they can help.
Finally, have patience. Weight comes off slowly, and there is a temptation to do something extreme in order to get closer to ideal physical shape. But remember that achieving this form is not the end of the road. You want to keep it, and having enough time to reach your goal increases the chance of keeping it. If you're trying to get moving, take a close look at every aspect of your life that affects weight and reach out to each one, opting for subtle adjustment over drastic changes, and you'll reach your goal before you even know it.
To lose weight by 5 kg in a week is real, but only the most purposeful and strong-willed people can complete such a task. If you are preparing for an important event, casting, date or competition, and you want to lose weight, listen to our tips and tricks. We will offer an express method of losing weight, which must be strictly followed in order to achieve a result. This method has several important components.
Diet
Naturally, without special nutrition, rapid weight loss is impossible. Therefore, the main component of our methodology is just a diet.
What can you eat?
Your diet for the next 7 days will consist of protein (we mean protein, not chicken proteins, although this product is recommended during the diet) at the rate of 1 gram of the substance per 1 kg of body weight. That is, if you weigh 100 kg, then you should eat 150 grams of high-protein food per day (since protein is absorbed from food by about 75%). Also a day you need to use:
- 1 tablespoon cod liver oil;
- multivitamins (in the dosage indicated on the package);
- any number of non-calorie foods (for example, tea without sugar contains 0 calories);
- raw vegetables;
- non-caloric spices.
An important point: the daily calorie content should be about 600-800 kcal per day - only in this case you can lose 5 kilograms in 7 days! In fact, for a whole week you will be practicing a protein-free carbohydrate-free diet, with virtually no fat in the diet.
You are allowed to eat the following foods:
- lean beef steak;
- lean minced meat from cow or horse meat (95% lean meat);
- chicken breast;
- tuna in its own juice or other healthy fish;
- low-fat cottage cheese (make sure it does not contain carbohydrates);
- egg whites;
- low-fat "delicacy".
All this can be boiled / fried / stewed / eaten raw without adding any fat.
It is allowed to add non-caloric seasonings to dishes: soy sauce, vinegar, salt, pepper, curry powder, cloves, vanilla, sweeteners. Eat vegetables (lettuce, cabbage, cucumbers, tomatoes) only raw.
What not to eat
It is forbidden to eat all foods that are not included in this list, that is:
- oily fish;
- pork, offal;
- fruit;
- alcohol;
- anything that has carbohydrates and fats.
Divide food not as many meals a day as you want. It is important that fish oil and multivitamins should be taken with food. If you really want to eat, drink a glass of cold water.
Why is this diet effective?
This diet is effective because it forces the body to use its own energy reserves (mainly fats and glycogen). If you eat in a standard way, the body takes most of the energy from carbohydrates (bread, pasta, rice, potatoes, sugar, carrots, etc.).
The human body has very low carbohydrate reserves, averaging between 1,500 and 2,000 calories (that is, one day's energy supply). Our body, however, does not use all the glycogen at once, so you will start burning fat already before the first day of such a diet.
If you start your morning at the gym (preferably with a high number of repetitions), the glycogen content in the liver will drop significantly - which means that from the first day your body will literally start burning fat.
Remember that a side effect of glycogen loss is water loss. It is believed that 1 g of glycogen "binds" about 3 g of water. So, if you burn 200 grams of glycogen, then you lose about 1 kg of weight.
At the same time, the brain needs to receive glucose for gluconeogenesis (it is mainly taken from amino acids). Thus, in the event that we did not supply protein to the body (that is, we did not eat anything at all), the body would have to take amino acids from our muscles (that is, weight loss would occur at the expense of muscle mass). This is fraught with a blurry figure: the fat would remain, but the muscles would be gone.
Thus, the diet presented by us is the most optimal for those who want to lose weight quickly.
sample menu
We will offer an approximate menu for the week, but without strict guidelines for breakfast, lunch and dinner. You yourself must distribute the allowed food throughout the day. Remember that any non-caloric seasonings can be used for taste.
- Monday: 150 g tuna in its own juice, 200 g low-fat cottage cheese, 200 g white cabbage, 200 g tomatoes.
- Tuesday: 150 g chicken breast, 100 g cheese, 300 g cucumbers, 2 egg whites.
- Wednesday: 150g steam cutlets from low-fat minced meat (without flour, breadcrumbs, butter, onion, etc.), 100g cheese, rhubarb, lettuce leaves.
- Thursday: 150g stewed turkey with permitted spices, 2 egg whites, 300g radishes, 200g tomatoes.
- Friday: 150 g of stewed salmon fillet with spices (it is impossible to stew meat with vegetables - we only eat raw vegetables!), 50 g of low-fat hard cheese, lettuce, 300 g of sweet pepper.
- Saturday: 150g boiled diet sausage (by the way, it contains 0 carbohydrates!), 200g low-fat cottage cheese, cucumbers and tomatoes in unlimited quantities.
- Sunday: 150 g of boiled beef, 100 g of cheese, 100 g of carrots, an unlimited amount of leaf lettuce.
As for drinks, there are no contraindications - you can sweeten coffee and tea with low-calorie sweeteners.
extreme diet video
Actions not related to nutrition
In addition to diet, you need to use small, untested "tricks" that further contribute to weight loss.
Taking laxatives
Banal advice, but it works: laxatives give weight loss by removing water from the body. Of course, this is by no means a beneficial solution for the body; in the short term, laxatives will not do much harm.
Taking diuretics
Diuretics will help remove even more excess water from the body. But at the same time, you should not forget to drink plenty of water: this way the liquid will circulate through the body, removing toxins and other harmful substances.
Sauna or bath
In the sauna, blood flow, lymph flow normalize and, again, fluid is removed. Try to visit the sauna three times a week, and you will visually build at least a kilogram.
Sport
To be honest, if you haven't trained before, you won't be able to build abs. But on the other hand, in the gym you will accelerate the removal of glycogen from the liver, which means that the fat burning process will be more intensive.
The secret of fashion models
If the dress is slightly tight before shooting, the photo models do this: they completely undress, lie down on a hard floor (not covered with carpets), raise their hands up and roll intensively on the floor for at least 20 minutes. Surprisingly, after this trick, the body becomes half a size smaller. True, after a few hours the body returns to its previous state.
Side effects of fast weight loss
Well-being while following this weight loss technique will be at a low level - your body, which is still accustomed to drawing strength from carbohydrates, will suddenly switch to intensive fat burning (and this is in conditions of a huge energy deficit). Get ready for these side effects:
- irritability;
- severe hunger;
- weakness in the body;
- problems with the digestive system (colic in the abdomen, nausea, feeling of fullness in the stomach after eating);
- deterioration of mental activity;
- drowsiness.
Also, keep in mind that after the diet is over, there is a huge risk of regaining the lost weight - especially if you start eating a lot of carbohydrates again.
As you can see, in order to lose 5 kilograms in a week, you need to make a lot of effort - one might even say, make sacrifices. Therefore, you must decide for yourself: is your goal worth such restrictions and poor health? We are sure: if the goal is really worthy, you will succeed, and you will surprise others with amazing results!
Extra pounds can bring a lot of inconvenience, especially if you have an important event, a photo shoot, a meeting or a date. Fasting, diet pills, and other "miracle" remedies can be detrimental to health. Read in this material about how to properly get rid of 5 kg in a week.
So that the process of losing weight does not become a huge stress for the body, adopt a few simple rules.- Sleep at least 7-8 hours. During sleep, hormones that promote fat burning are produced: ghrelin and leptin.
- Drink at least two liters of pure water a day. It helps to cleanse the body, relieves hunger and helps maintain skin tone.
- Consider your emotional state. If you are depressed, under severe mental stress, or near depression, the added stress of losing weight can be harmful.
- If you have health problems or chronic diseases, be sure to consult your doctor.
- Remember that losing weight is a complex process. It should include not only diet, but also physical activity.
- Bath, sauna, cedar barrel. They rid the body of toxins, remove excess fluid, help make the skin smooth.
- Massage. You can contact a specialist or do self-massage by watching videos on the Internet.
- Lymphatic drainage procedures: pressotherapy and LPG.
- Baths with sea salt and Zalmanov's turpentine baths. When using the latter, be sure to read the instructions.
- Kefir. Give preference to low fat.
- Vegetable. Any vegetables are allowed, except potatoes.
- On freshly squeezed fruit and vegetable juices. Avoid banana and grape juices - they contain too much sugar.
- Apple. Choose green unsweetened varieties.
- Protein. Fish, boiled meat or chicken, eggs are allowed.
To obtain a guaranteed result, experts recommend a comprehensive approach to weight loss. Then the kilograms will definitely not come back.
With the right approach, losing 5 pounds in a month can boost your self-confidence and set you on the path to a healthy lifestyle. With the right attitude, you will no doubt be able to lose weight and feel better in your own body!
Steps
We eat less
- The minimum number of calories you need to consume daily is 1200 for women and 1800 for men. Do not eat less than this minimum, so that weight loss proceeds in a healthy and safe way.
- Discuss with your doctor or dietitian your options for reducing calories for you.
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Count how many calories you consume every day. Calorie counting will help you plan your daily meals, as well as find out if you are making progress towards your goal. Whatever you start eating, check the package to see how many calories it contains, and then write that number down on your phone or notepad.
- If you're not sure how many calories a food contains, look it up online. For example, you can enter the query: "The number of calories in one serving of brown rice" or "How many calories are in an apple?".
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Replace high-calorie foods (such as processed meats) with fruits and vegetables. This is an easy way to cut down on the amount of calories you consume daily. Plus, these foods are generally healthier.
- Peaches, oranges, and grapefruit are all under 70 calories.
- Tomatoes, 3/4 cup beans, 1 cup broccoli are all 25 calories.
- High-calorie foods to avoid include ice cream, cheese, peanut butter, french fries, white bread, and chips.
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Cook at home to control how many calories you consume. In a cafe or restaurant, it is more difficult to choose healthy, low-calorie dishes. Cooking at home, you can accurately measure the calorie content of a dish.
Plan your meals in advance to avoid the possibility of breakdowns. If you are on a diet, do not rely on momentary decisions, this can lead to the wrong choice. By planning your writing sessions in advance, you can eliminate this risk.
- Every evening, make a list of what you will eat the next day, including breakfast, lunch, dinner, and any snacks in between.
- To save time, prepare portions ahead of time and store them in the refrigerator.
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Do not drink high-calorie drinks - this includes carbonated drinks and some types of coffee. Liquid calories don't provide the same satiety as regular meals, so it's easy to overdo them. By eliminating high-calorie drinks from your diet, you can reduce your daily calorie intake. Replace these drinks with plain water, tea, or sparkling water.
- If you drink coffee every day, stick to the black variety. Avoid coffees that are high in fat and sugar.
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To feel full faster, drink a glass of water before every meal. If you are constantly hungry after eating, it will be difficult for you to reduce the number of calories consumed daily. One way to avoid this is to drink a full glass of water before starting a meal. Partially filling your stomach with water will make you feel full faster, which means you'll eat less.
To burn more calories, do vigorous aerobic exercise. Since you're trying to lose 10 pounds in a month, you need to exercise very intensely to burn a lot of calories. Of course, moderate aerobic exercise, such as swimming or walking, can also help you lose weight, but vigorous aerobic exercise will do it in a shorter amount of time. Here are some active aerobic exercises worth trying:
- a ride on the bicycle;
- walking long distances or with sharp rises;
- jumping rope;
- dance aerobics.
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Be physically active every day to burn more calories. Look for ways to incorporate moderate exercise into your schedule, such as taking the stairs to the office instead of the elevator. Physical activity throughout the day will help you reach your goal of burning an extra 500 calories.
- If you live close to work, ditch your car and walk or bike there.
- Set a goal to walk for 30 minutes every day during your lunch break.
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If you want to not only lose weight, but also build muscle, do strength exercises. Strength training doesn't burn as many calories as aerobic exercise, but it does help build muscle. If you also want to bulk up while losing weight, divide your sports activities into strength and aerobic. But don't forget to eat less, as exercise alone doesn't burn a lot of calories.
Eat 500-1000 fewer calories every day. Reducing your calorie intake is one of the best ways to lose weight. By reducing your daily calorie intake by 500-1000 units, you will lose from 500 grams to 1 kilogram per week (depending on your weight and how much you eat now). In combination with exercise, this will help you get rid of 5 kilograms in a month.
