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Fine. Soon you are planning a special event, and you want to look incredible ... but maybe you were a little slimmer when you tried on this cool outfit for the last time! So, you need to lose weight urgently: there is no time for jogging and salad. No panic! There are other ways that can help you quickly lose a few pounds. But keep in mind that the faster the weight leaves, the higher the likelihood that he will return.
General rules for losing weight: how to lose 5 kg in 2 weeks
Lose weight in just two weeks by 5 kg - the task is not as simple as it seems. Unlike three-day express diets, when body weight is rapidly melting due to minimization of the menu, here the weight will not go so easily - few people are able to starve for two weeks. Often, on online forums you can find complaints about how a woman threw off a couple of kilograms on the second day of a two-week diet. And then its weight does not decrease by a kilogram, and how to lose weight more is not clear.
The secret to stopping weight loss is that the body perceives severe food restrictions as a signal of the onset of difficult times when energy should be saved. Any calories eaten after using their energy for the most necessary processes of life will be stored in reserve in adipose tissue, and not burned.
Here's how to lose weight by 5 kg without harming your health:
- start a diet with the maximum allowable number of calories (for example, 900 kcal / day) and, as you lose weight, gradually reduce the energy value of the menu ingredients,
- to enter the diet correctly - within two days before it begins to give up sweets or minimize it,
- Calculate your menu daily in advance. This will help control calories and prevent disruptions,
- think over reasonable physical activities that will accelerate calorie consumption and will stimulate the burning of body fat.
For those who want to not only lose 5 kg, but also to maintain the achieved result, it is very important to get out of the diet correctly. To maintain weight, you will have to continue to control the calorie intake.
Recommended and Unwanted Weight Loss Products
To lose weight by 5 kg in 14 days without compromising health and stabilizing weight for a long time, you need to carefully consider the choice of products and think through the menu in advance. Proteins (at the rate of 0.8 g per kg of the desired weight), fats (at least 15 g, and a third of them of animal origin) are necessarily included in the diet. The remaining calories should be carbohydrates. It is convenient to navigate the selection of products by their glycemic index (GI). The lower this indicator, the less fluctuations in glucose in the blood after eating, and the more likely that the body will not put off the energy received in reserve.
|Low GI Diet Foods|
|Fruits and berries|
Protein products - meat, fish and seafood, eggs, kefir, cottage cheese - practically do not affect the formation of fat reserves. But cereals should be handled cautiously. Almost all of them, with the exception of barley, are quite high in calories and will not help to lose weight.
It will be possible to lose 5 kg in two weeks if the products are steamed, boiled, baked or stewed. From the menu you will have to exclude dishes that excite appetite - fried, smoked, salted, spicy. Fast weight loss necessarily excludes sweets, pastry, pastries, pastries and fresh bread. Many hidden calories melt store yogurts, curds, sauces, juices and soda. They must be abandoned.
The most effective 2-week diet
The most effective diet for weight loss will be the nutrition system that a person will follow with pleasure. It will be possible to see on the scales minus 5 kg in 2 weeks if the dishes and products from the daily menu do not cause unpleasant emotions, he does not eat them through force.
An example of calculating nutrition, allowing you to lose weight in 2 weeks by 5 kg:
|1st||2 boiled eggs, apples unlimited, fresh vegetable salads with vegetable oil dressing unlimited|
|2nd||500 g of cottage cheese, 50 g of low-fat sour cream, l kefir, grapefruit unlimited|
|3rd||l kefir, l freshly squeezed fruit juice, coleslaw with vegetable oil unlimited|
|4th||1.5 kg apples, l low-fat kefir|
|5th||500 g boiled chicken breast, l broth of wild rose, l kefir|
|6th||2 whole grain bread toast, half avocado, leaf salad seasoned with lemon juice, unlimited|
|7th||150 g of boiled beef, 2 slices of rye bread, tomato and cucumber salad with vegetable oil in any quantity|
|8th||kg of cucumbers, a bunch of parsley greens - eat all day in the form of salads seasoned with vegetable oil, l kefir|
|9th||2 boiled eggs, l kefir, cucumber and radish salad seasoned with vegetable oil, unlimited|
|10th||300 g of boiled or baked fish, coleslaw and carrot salad with vegetable oil without restrictions, 2 oranges|
|11th||4 potatoes, boiled "in uniform", l kefir, 2 grapefruit|
|12th||Any fruits and raw vegetables without limits|
|13th||500 g of cottage cheese with low-fat sour cream (not more than 50 g), l rosehip broth|
|14th||2 whole grain bread toast, 50 g hard cheese, cucumbers and tomatoes unlimited|
In order for the diet to be successful, you should eat at least five times a day, and relying on foods should be distributed approximately equally in all meals.
Auxiliary methods of losing weight by 5 kg in 2 weeks
The first auxiliary method that should accompany a diet for weight loss is compliance with the drinking regime. Water is not only necessary for the removal of fat breakdown products. Very often, we take the feeling of thirst for a desire to have a bite - and break with a diet. Therefore, when striving to lose weight by five kilograms in 2 weeks, you need to drink at least 2 liters of fluid per day - water or green tea.
The most effective auxiliary method is physical activity. Any sports activities help strengthen muscles. The body spends a lot of energy to build muscle and maintain it in shape, scooping it from fat stores. The most effective loads for fast weight loss are considered interval training. It can be running at a different pace, alternating styles of zumba dance, different sports simulators - everything that gives pleasure and does not overwork. The effect of weight loss is observed if training takes at least 30-40 minutes at least 3 times a week.
If there is no time or opportunity for sport, good walks for those who lose weight will be walking at an energetic pace, using stairs instead of an elevator, and active games with children on the street. There is research evidence that calories are burned much faster in bright light and fresh air (this should be considered when choosing a gym).
The method of cooking also affects the rate of weight loss. For example, 100 g of cabbage salad contains 25 kcal, the same amount of boiled cabbage - 18, and stewed cabbage - already 75. In boiled potatoes 78 kcal / 100 g, and in fried - 340.
Recipes to help you lose weight with pleasure
One of the important conditions for successful weight loss is a good mood. It largely depends on what emotions cause food. The body experiences severe stress due to a reduced diet, and there is no need to strengthen it with a tasteless and unloved food.
In order for the diet for quick weight loss to be both healthy and enjoyable, you can diversify it with vegetable dishes. They are rich in fiber and create a feeling of satiety. Thanks to them, the body receives vitamins and minerals. And the calorie content of vegetable dishes is low.
Vegetables with yogurt. You will need 150 ml of homemade low-fat yogurt, dill and basil leaves, 1 zucchini, sweet pepper, eggplant, 1 red onion. Peel the eggplants, cut into slices, salt and leave for half an hour, then rinse with cool water and dry. Peel the onion. Wash and chop pepper and zucchini in large pieces. Put all the vegetables on the wire rack and bake in the oven for about 10 minutes. Wash the herbs and chop finely, mix with yogurt. Put the prepared vegetables in a salad bowl, season with yogurt and herbs sauce.
Stuffed zucchini. Choose a few young medium-sized squash, with a thin knife, carefully remove the core from them, turning into hollow tubes. Finely chop vegetables: a large onion, 2 medium tomatoes, dug out zucchini kernels, bell pepper, 100 g champignons. Add 2 tablespoons of grated cheese to vegetables and mix well. Stuff the zucchini with minced vegetables. Bake in the oven for 30 minutes.
Board nutritionist. Monthly weight loss should be no more than 4-5% of total body weight. In this case, the process of losing weight will be considered quality. A person will lose weight not due to muscle, but due to fat. The number of kilograms thrown off will also depend on the person’s initial weight. For a woman weighing 100 kg, it is quite realistic to lose 5 kg in two weeks, provided that a proper and balanced diet is used. You can lose weight at the expense of mono-diets or express diets, but the result will not be so high-quality.
The big mistake of losing weight is confidence in the need to maximize the reduction in the amount of fat in the daily diet. Indeed, most fats are easily absorbed and remain in the body for a long time. This usually happens when people consume them in excess. However, they cannot be completely abandoned, because they provide the body with the necessary energy, contain fatty acids, serve as a building material for the formation of hormones and contribute to a long-term feeling of satiety. It is worth giving preference to low-fat animal and vegetable fats (unrefined or extra virgin oil).
What exercises will help to accelerate weight loss by 5 kg in 2 weeks, see the video below.
How to lose weight in two weeks by 5 kg
Getting rid of five kilograms in two weeks will be more difficult. And this can be done only by those who are quite young and practically healthy - physiological, as we recall, is considered to be losing weight by 500-1500 g per week. “Everything that is faster is stress for the body,” says Kristina Vagapova. “After a fairly rapid decrease, she is trying hard to return, and more than just in case of a new“ hunger strike. ”Our body is so complicated and has so many defense mechanisms. for all occasions that it's hard to outwit. "
Therefore, it is better to give yourself more time to gain harmony. Here here You will learn how to lose weight safely and comfortably by 5-7 kg in 4 weeks.
If age and state of health allow us to test the body, we still do not recommend resorting to extreme methods of losing weight - all of them are unbalanced and to one degree or another deprive the body of vitamins and minerals, nutrients. “Carbohydrate-free diets, the so-called“ drying, ”are often recommended for fast weight loss,” says Kristina Vagapova. - The fact is that with such nutrition, water is excreted as much as possible from the body (namely carbohydrates and salty foods contribute to fluid retention), respectively, and weight loss is primarily due to the loss of fluid, not fatty tissue. And everything is back to square one very quickly. Safely? No, dehydration has never been helpful. Effectively? Yes, but not for long. Another way to quickly throw off excess is a tight calorie deficit. If you sharply cut calorie intake, weight, of course, will go down. But only due to the breakdown of muscle tissue. As already mentioned, our body is incredibly smart, stress hormones, rising in conditions of hunger, will not allow us to spend our supplies, this is a “safety cushion”, this is a guarantee of the survival of the body. But when you return to the old diet and the previous calorie content, first of all, not muscle tissue will be re-formed, but fat accumulated. Just in case. As a result, the weight is likely to return, but in a different quality. Safely? No. Effectively? Yes, but not without consequences. ”
To lose weight effectively and at the same time as safe as possible, we recommend that you include 1-2 fasting days in the menu for those who want to lose 2 kg in 2 weeks. It should be noted that most nutritionists relate to fasting days without much enthusiasm, but admit them. “Do unloading no more than twice a week with a break of 2-3 days,” says Mikhail Gavrilov, psychotherapist, candidate of medical sciences, author of the patented method of correction of eating behavior and weight loss, member of the Institute of Functional Medicine (IFM, USA) - And choose enough satisfying options - hungry unloads are poorly tolerated not only physically, but also psychologically. Having sat all day on kefir, you can easily overeat at night or compensate for the restrictions with a plentiful feast the next day. Hearty unloading will be much better. Do not sit on the same product. It is desirable that the menu contains proteins, fats, and carbohydrates. Keeping the balance of substances coming from food (proteins, fats, carbohydrates), you will not hit the appetite control system. On an unloading day, you can eat, for example, stewed vegetables (except starchy), lean baked or boiled meat (poultry) with a salad of cucumbers and greens, chicken egg protein plus the same vegetables. The key to unloading is to reduce your usual calorie count by about 50%, rather than consuming just one type of product. The calorie content of the diet on an unloading day should be from 700 to 1200 calories. Choose the food you love to unload. But she should not have high glycemic index (GI) ".
“You will have to give up“ fast ”carbohydrates altogether,” says Kristina Vagapova. - Particular attention should be paid to hidden carbohydrates - these are filled yogurts, high-protein curds, fitness bars, cereals and granola. From the fact that on a bright packaging in capital letters it says "easy", "sugar free", "0 calories", etc., the harm has not decreased. Only a false belief appeared that we were doing everything right, but for some reason the weight did not move. Fructose and other sugar substitutes are no better in terms of weight loss. Therefore, replacing regular sugar with cane or coconut, fructose or sorbitol is completely pointless. ”
You will find even more useful information on how to carry out unloading, as well as menu options for an unloading day. here and here.
For an example of a diet for a week, you can also take chicken diet, which is considered quite effective and balanced.
Sample menu for the week
Following the proposed menu, you will lose weight by one kilogram per week.
Breakfast: a portion of buckwheat (100 g), can be in non-skim milk (1.5%), fruit, tea or coffee.
Snack:a sandwich from a slice of whole grain bread with low-fat cheese or meat, slices of tomato and cucumber, tea.
Dinner: grilled fish (100 g) with vegetable salad, seasoned with lemon juice and olive oil.
Afternoon snack: low-fat cottage cheese (50 g) and 1 fruit, tea.
Dinner: a portion of fresh vegetable salad with seafood and a little hard cheese, seasoned with a little olive oil.
Breakfast: a portion of oatmeal (100 g), can be in non-fat milk (1.5%), 1 fruit, tea or coffee.
Snack: 1 tbsp. non-fat natural yogurt with a handful of nuts or seeds.
Dinner: baked chicken breast (90 g) with a salad of fresh vegetables seasoned with lemon juice and vinegar.
Afternoon snack: 1 avocado stuffed with low-fat cottage cheese with fresh herbs, tea.
Dinner: a dish of legumes (beans, beans, lentils) with a fresh salad.
Breakfast: serving of quinoa (100 g), 1 fruit, tea or coffee.
Snack: 1 fruit or 100-150 g of berries.
Dinner. boiled turkey (90 g) with a side dish of steamed vegetables and seasoned with olive oil.
Afternoon snack: a glass of low-fat kefir or ryazhenka, 1 fruit.
Dinner: omelet with mushrooms, a portion of fresh vegetables salad seasoned with lemon juice and olive oil.
Breakfast: paste of durum wheat (100 g) with 2 tbsp. l grated parmesan, 1 fruit, tea.
Snack: baked apple with 1 tsp. honey and cinnamon tea.
Dinner. Pounce of salmon (90 g), grilled with vegetables, a portion of brown rice (100 g).
Afternoon snack: fruit salad (200 g) seasoned with lemon juice or low-fat yogurt, a handful of nuts or seeds.
Dinner: syrniki with raisins and a spoon of low-fat sour cream (10%).
Breakfast: homemade granola (60 g) with dried fruits and low-fat natural yogurt, tea or coffee.
Snack: whole grain toast and 1 tsp. honey, tea.
Dinner: portion of boiled veal (90 g) with vegetable stew and fresh herbs.
Afternoon snack: low-fat cottage cheese (50 g) with dried fruits, tea.
Dinner: 2 eggs stuffed with champignons, a salad of fresh vegetables seasoned with lemon juice and olive oil.
Breakfast: risotto with vegetables (100 g), 1 fruit, tea and or coffee.
Snack: qspelled bread with 1 tsp. honey, tea or coffee.
Dinner: grilled mackerel with grilled vegetables, can be baked or boiled (90 g) and fresh herbs.
Afternoon snack: 1 авокадо с лимонным соком.
Ужин: fresh vegetable and seafood salad seasoned with olive oil and lemon juice.
Breakfast: portion of oatmeal (100 g), 1 fruit, tea or coffee.
Snack: unsalted low-fat cheese (50 g), tea or coffee.
Dinner: cod in marinade (60 g), fresh vegetable salad with olive oil, a portion of brown rice (100 g).
Snack: a portion of fruit salad (150 g), 6 nuts or 1 tbsp. l seed.
Dinner: boiled chicken breast (60 g) and vegetable stew (200 g), tea.
How to lose weight in two weeks by 10 kg
On the Internet you can find miracle diets that promise a fantastic result - minus 5-7 kg per week. You can lose weight in this way, but at what cost? “All express diets are insufficient in calorie content and the amount of nutrients,” recalls Mikhail Gavrilov. - Low calorie intake can adversely affect the activity of the thyroid gland, reducing the synthesis of its hormones. Accordingly, the rate of metabolic processes will fall. On such a diet, the body loses a large amount of fluid and protein, but not a lot of fat with a slip - about 1/10 of the lost weight. All express diets are hard. This is a lot of stress for the body. Therefore, with a return to normal diet, he seeks to immediately make up for the loss. As a result, you are overwhelmed by attacks of uncontrolled appetite. And if you can still cope with it, then it will be difficult to activate the metabolism again. Due to severe restrictions, the metabolic rate is reduced to a minimum. Therefore, at the end of any extreme experiments with food, the body will again actively store fat. "
What else is fraught with such rapid weight loss? "Loss of muscle mass," says Natalya Grigoryeva, anti-age expert, dietitian, general director of the Premium Aesthetics clinic. - This is the first thing that our body will begin to break down in case of a lack of calories and nutrients. Loss of skeletal muscle in itself is an undesirable thing. But the main danger in this case lies in the development of weakness of the heart muscle. In the case of a large protein deficiency, the heart, as a muscular organ, loses weight. Frequent experiments with such low-calorie diets at times increase the risk of developing cardiomyopathy, which can lead to sudden cardiac arrest. In addition, cholecystitis exacerbates. This is a disease of the gallbladder, which is diagnosed quite often. When we reduce the amount of food, the gall bladder ceases to consume the bile produced by it for digesting food. It accumulates in its cavity, causing inflammation and the formation of stones. If the gallbladder already had small gummies (many do not realize that they have any principle), then experiments with restrictive diets can lead to a state of acute abdomen. And this is hospitalization and surgery. Enzyme activity also decreases. In particular, the production of pancreatic enzymes. It then takes several months to restore its normal activity. Disturbed intestinal motility. Reduces the amount of food, including vegetables, rich in fiber. All this affects the muscle activity of the intestines. - Deficiency of macro and micronutrients will certainly affect the appearance. The skin color will fade, it will peel off, thin out, small wrinkles will become more noticeable on it, its tone will decrease. The structure of nails and hair will change. And the hair may begin to fall out in large quantities. "
If you need to lose 10 kg, follow our comprehensive programdeveloped together with specialists. In a week, you, of course, will lose not 5 kilograms, but much less, but, adhering to this scheme, you will achieve your goal without harm to health and special efforts, and, importantly, save what you have achieved.