How to lose 5 kg: in a week, a month, real experience and review

Do you want to know how to lose 5 kg in a month?
Look around and take inventory of everything you currently own.

The starting points are, first of all, an awareness of where this behavior has led you over the past 2-5 years. Some have more, some have less. Every minute you make a choice, even when you do nothing.

We talk about nutrition and lifestyle. We ourselves choose to go for a walk or lie near the TV, eat chicken with salad or fast food.

Even if you simply did not choose vegetables and fruits in the store, you still made a choice in favor of living with excess weight.

It sounds creepy, but it is true!

Look at yourself in the mirror and, standing in front of it, honestly tell yourself this number out loud, that now your weight is this, and your waist size is this.

State these numbers honestly. Yes, it will be painful, unpleasant, uncomfortable, you will want to lose a couple of kilos, but honesty is the first step, so necessary.

Have you talked? Great! Now let’s figure out how to lose 5 kg in a month at home without dieting.

Starting points or reasons

Let's analyze together when did you start to become overweight? What caused it? What reasons actually led you to your current weight?

Who can help you get rid of excess weight?

What do you know about the causes of excess weight?

If we discard the theory, then 80% of cases of excess weight are caused by overeating, but who are you feeding and why? What or who do you want to eat?

Why did you transfer it (food) from a servant for life to a deity controlling your life?

Where to start losing weight correctly?

Working on excess weight does not start with training or even nutrition.

We take a sheet of paper and honestly write down the reasons for being overweight in a column. Then we carefully read and analyze who controls each process?

Example:

I love sweets. I love flour. I love fried food. I love sweet drinks. I love pork meat. I don't like to walk or move. I love sitting at the computer all day long. I love unlimited cookies and candy. Everyone knows about the usual weight loss methods, I recommend secret ones that you will not hear from a trainer or other person working in this industry.

When you have identified the 5 main ones or how many you got there, I suggest moving on to analyzing and competently implementing them into your life.

An effective and simple set of exercises: losing weight by 5 kg per week without dieting

If you still decide to lose weight, the best option would be to adjust your diet and exercise. Even the most grueling diets will not help you get rid of excess weight forever. But constant exercise will help you lose weight and tighten your muscles.

You can exercise at home or with a personal trainer at a fitness club. It all depends on your willpower and personal preferences.

For maximum effect, you need to combine cardio training, such as swimming or running, and weight training. After a couple of weeks of regular exercise, you will see tremendous changes in your figure. But the main thing here is not to overdo it. You shouldn't exercise every day to the point of exhaustion. 3-4 classes a week are completely enough.

Now you know how you can get rid of 5 kg in a couple of days at home. This is not difficult to do, just believe in yourself and stick to the basic rules of losing weight.

Secret methods

What kind of nonsense do you say, there are no secret methods, if they were, everyone would already be slim.

But they exist. Their whole uniqueness lies in the fact that they are individual and imply deep work with yourself, and no one but you can do it.

For those who prefer to go straight from the ship to the ball, how to lose weight quickly with detailed details.
How to keep a food and workout diary.
What exercises are recommended to perform to remove the stomach and sides in this article.
How much should you walk a day to lose weight: with detailed tables, calculations and examples at this address!

Hear yourself

What's the point? You listen to your body's desires and do what it asks. It is extremely important not to mindlessly turn it on to the fullest and flow into the plane of food, namely desires.

The second point is the ability to painlessly combine these desires with your goal of losing weight.

For example, you listen to yourself and hear that your body requires something sweet. And then you agree and give it to him, but not in the form of a huge chocolate bar, but 1 barberry or mint candy.

If your body requires marshmallows, you eat them, but just 1 piece and adjust your day for the calorie content of this product. The important trick is that it is sooooo slow.

What is it about? For example, your daily calorie intake is 1600, then your 100 g marshmallow will add 300 calories, which means that we replace 1 out of 5 meals with it.

So everyone is happy, right? But these are only the first steps, your task is to please yourself and fill yourself with things that inspire and fill you, give you energy.

Things that are not included in the concept of need, for example, a face or hair mask, knitting, singing, dancing, walking in the park, listening to music, modeling from plasticine or drawing.

Each of these things is not mandatory, and if you forget about it, it’s okay, on the one hand, on the other hand, by constantly pushing back your real desires, you end up with disappointment and a lack of something more that makes you truly happy.

Therefore, write a list of these things that you have forgotten for a long time and do not do on a regular basis, write these things in your diary for 30 minutes every day and set a reminder in your phone and honestly work out this time.

After a week of such practices, talk to yourself, how do you feel? What's happening to you? Where does your food stand now?

Why without diets and at home?

Any diet involves temporary restrictions that will lead to failure, the stricter the diet.

We suggest that you give up restrictions in principle and eat what your body wants, just don’t forget that you often interpret the signal to drink as eating.

And we misunderstand the feeling of fullness so much that we eat until we feel sick.

Most often, meals take place at home, as does the process of preparing it.

We strongly recommend that you start listening to your body and determine what exactly it wants; if you wish, use calorie counting to understand how your body behaves with what foods and what calorie content.

Zoya Bogdanova talks in some detail about her rules, including the feeling of satiety:

It is important to understand that if you eat a lot of excess, it quickly turns into fat, and from there it is extremely difficult to lose it later.

Therefore, it is better to control consumption than to make every effort to lose it later. 1 hour of running is only -300 Kcalories = 1 piece of cake.

We hope that we have convinced you, in order to spend 1 piece of 200 gram cake, you need to run for 2 hours, which is extremely difficult.

Ease your body's desires

When the body requires raw smoked sausage, you must give it to it , with the only caveat in the light version, namely not a stick or half a stick, but a 50 gram piece grated , which you will add a little to salads at each meal, so that the feeling of sausage is always with you on your taste buds, but not on your sides and butt

Nutrition for slimness forever

Find out what the diet of a slim person looks like, what does it include? What is proper nutrition when losing weight?

This is a tandem of reducing the calorie intake, a large amount of vegetables and fruits and a sufficient amount of protein foods and fats. You are like a juggler, vigilantly ensuring that the desires of your body are taken into account, while the body must receive in sufficient quantities: proteins, fats and carbohydrates.

Which scheme should I take?

For those who want to know how to lose 5 kg in a month without harming their health, we offer a very humane method.

The ideal approach would be: I hear myself and try .

We took the ratio Y -60%, F - 10, Protein - 30 - tried it, are you comfortable? No, then try another option - B -30 F -20 U -50.

An option for ideas could be a calorizer. ru in the Body Parameters Analyzer section. This is where, taking into account your age and lifestyle, choose the appropriate option and test how comfortable you live with it and how your hair, nails and health in general look with such nutrition.

Body signals

Belching is your barometer of satiety, and slight discomfort in the hypochondrium is an indicator of hunger.

Tune your body to these signals, test them regularly and improve them.

At the same time, reduce the dose and be guided by the sensations of the body, but reduce the amount of food only when you feel full. The reference point is your feelings.

Constantly repeat and practice the secrets you will receive in this article. The more often you practice, the easier it is for you to use it in life.

We remind you of a simple secret trick: the smaller the food is cut, and the longer you chew it, the faster you get full.

Write to yourself and read this list every day, refining your goals for the day when planning the next day. Try to switch your focus from external circumstances to internal ones, your feelings and thoughts.

Tips to help you lose weight easily

Many people know them, but only a few use them, why? It's hard to answer, they only work when you practice them.

This is, of course, chopping food into small pieces.
Teaspoons and saucers with small bowls are what you can hear and taste the food.
Incredible, but true - you chew longer, you get full faster. Video of experiments.

Give yourself permission not to finish eating, not to leave an empty plate, etc.

Look in your head for all the words, sayings, and just popular expressions about food. Figure it out and remember who told you this and when, as well as in what situation. Write all these statements in your notebook.

Why do you remember them?

Reframe it as positive.

The best ways to lose five kilograms

Low-calorie diets, fasting and other severe nutrient restrictions are not recommended for weight loss. Such methods can lead to health problems: indigestion, hair loss, etc. Proper nutrition, physical activity, and massage will help you effectively and quickly lose 5 kg.

How to lose weight by 5 kg in 3 days

A popular fast diet option is based on the effect of drinking milkweed:

Tea leaves contain polyphenolic compounds that regulate cholesterol levels and speed up metabolism.
L-theanine and other amino acids in its composition can suppress hunger.
Tea has a strong diuretic effect, which helps rid the intestines of toxins and remove excess water from tissues.

The second ingredient, milk, supplies the body with proteins and easily digestible fats. It accelerates metabolism and promotes satiety during a diet. You can quickly lose 5 kg with milk tea if you prepare and consume the drink correctly:

Euphorbia can be prepared by steeping tea leaves in milk brought to a boil.
To enhance the fat-burning effect, you should add warming spices (ginger root, red pepper, etc.).
The drink should be consumed in combination with light salads of fresh vegetables and herbs without dressing such as vegetable oil.

Minus 5 kg in 5 days

The essence of mono-diets is the consumption of the same type of foods for a short period of time. The selected food type cannot be changed. It is worth stopping sports or any active physical activity for a while - the body experiences a serious lack of vitamins and nutrients.

To more comfortably lose weight in 5 days, mono-diets can be alternated. To do this, it is better to choose three different types of diets based on protein and fiber. A good combination would be mono-diets on cucumbers, protein and apples. For a day you need to prepare a strictly defined large portion of the product, dividing it into 4-5 meals of equal weight. An example of an effective menu:

Monday: 1 kg of apples.
Tuesday: 600 grams of boiled chicken fillet without skin.
Wednesday: 1 kg of fresh cucumbers.
Thursday: 1 kg of apples.
Friday: 600 grams of chicken fillet.

How to lose 5 kg in a week

Another version of the mono-diet is characterized by a gentle diet and noticeable results. It is important to drink exactly as much fluid as the body requires - you should not allow yourself to feel thirsty. You need to give up alcohol, sweets, carbonated drinks, fatty foods and fast food. An emergency diet of 5 kg in a week will allow you to lose weight quickly and without pain. Eating buckwheat does not lead to a deterioration in well-being; there is no constant feeling of hunger. Sample menu:

Monday:

Breakfast. Buckwheat porridge with water, 100 ml kefir.
Dinner. Buckwheat pancakes, fried without oil.
Dinner. Buckwheat porridge, a glass of green tea with lemon.

Tuesday:

Breakfast. Buckwheat casserole, a glass of kefir.
Dinner. Buckwheat soaked in boiling water, dried fruits, black tea.
Dinner. Dry buckwheat bread, apple.

Wednesday:

Breakfast. Vegetable salad, buckwheat cutlets.
Dinner. Buckwheat casserole, a glass of kefir.
Dinner. Buckwheat pancakes without oil.

Thursday:

Breakfast. Dry buckwheat bread, apple.
Dinner. Buckwheat soaked in boiling water, dried fruits, black tea.
Dinner. 150 ml low-fat kefir.

Friday:

Breakfast. Protein omelet, apple.
Dinner. Porridge, fresh vegetables (cucumbers, tomatoes, etc.).
Dinner. Buckwheat casserole, a glass of kefir.

Saturday:

Breakfast. Apple, buckwheat casserole.
Dinner. A portion of porridge, vegetable soup.
Dinner. 150 ml kefir, orange.

Sunday:

Breakfast. Buckwheat casserole, a glass of low-fat kefir.
Dinner. Buckwheat soaked in boiling water, dried fruits, black tea.
Dinner. Stewed cabbage, apple.

How to lose weight in a month

To achieve and consolidate results when losing weight, the duration of the diet is important. Its completion also cannot be ignored. The right way out will help you avoid rapid weight gain after returning to your usual lifestyle. Recommendations for losing weight in a month:

Fractional diet. Eating in small portions will help fight hunger and not crash. This makes it easier to digest food and speeds up your metabolism.
Energy value of dishes. The total caloric content of what you eat per day should not exceed the individual norm of energy consumption and expenditure by the body.
Drinking regime. Water is needed for all metabolic processes in the body that are involved in processing fat cells into energy.
Reducing the consumption of carbohydrate foods. They provoke surges in glucose levels and aggravate the feeling of hunger.

Safe weight loss in 2 months

Slow weight loss is easier on the body. He manages to fully adapt to new conditions and rebuild metabolic processes to suit them. Weight loss, limited to 1-2 kilograms in a couple of weeks, is reliable: the result is easier to maintain, and diets are not particularly strict. To comfortably lose 5 kg, follow these recommendations:

Avoid junk food. Sweet, salty, fried, etc. has a detrimental effect on health. Such food quickly turns into fat deposits and slows down metabolism.
Avoid snacking at night. During sleep, the body expends a minimal amount of energy. Most of the calories received will go into fat reserves.
Physical activity is required. Morning exercises and sports speed up metabolism and force the body to burn fat deposits.

What do you really love?

Taste of food, think about and clearly formulate what taste preferences you have in food.

Replace. If the cause of your breakdowns is your home, or rather the sweets or other very unhealthy and high-calorie foods laid out around the apartment. Replace the candy bowl with a platter of fruits and vegetables.

Down with monotony!

Your plate is different with every meal because... its composition is constantly changing. In the morning, porridge with dried fruits or honey, 2 meals - porridge with fish and salad. 3 fruits with chicken, etc.

Long live new tastes! Try new dishes, give yourself the opportunity to become a food gourmet. Experimenting with different combinations.

Calculations and figures necessary for understanding

There are people for whom theory and stories are little understood; the language of numbers is close to them. They are more eloquent and sometimes harsher than the most sobering words. Let's consider an example for a person who weighs 100 kg, she is 40 years old and the goal is to reach 80. The desired rate is to lose 5 kg per month in fat, not water and muscles. And this means we need to go gradually.

Determine how many calories you eat per day, just be honest with yourself and eat exactly as you are used to.

Weigh and record your food so that you can enter it into the app or website in the evening and find out your daily calorie content.

Make this calculation:

5 kg * 7700 (Calorie value of weight lost per 1 kg) = 38500 This is the number of calories we need to spend to burn these same 5 kg.

We divide the total amount by 30 days to understand how many Kcal you need to spend per day. 38500/30=1283

Quite an impressive figure. Where can we get it? Options -2: reduce calorie intake and spend on exercise.

What does it mean to cut calories?

This means that if you usually ate about 2500 Kcal per day, now it is advisable to eat 800 Kcal less and walk for about 2 hours a day, which will give you 400 Kcal.

2500 – 800 = 1700Kcal

We save by eating - 800 Kcal + 400 Kcal consumption by walking = 1200 per day.

We want to stop you right away and warn you that such drastic methods can lead to a breakdown and even greater weight gain.

Therefore, we begin to move gradually, namely:

In the first week, we reduce food by 200 - 300 Kcal by replacing foods with less calories. We start walking for 30 minutes, if you haven’t walked for an hour before.

And measure the results of such changes at the very beginning of the week and at the end, recording the measurements and your weight. How this is done is described here. In the 2nd week, the same - 200 kcal, to what you have already done, by replacing food preparation methods and increasing vegetables and fruits in the diet. Plus, the walk can now be 1 hour daily.

The goal is to reach a caloric intake of 1700 kcal per day with 5 meals a day and walks 2 hours a day.

Quickly losing 5 kg in a week is real!

Losing weight in 7-10 days is the task of many women and girls who want to get rid of excess weight. What’s good about such a goal is that its short duration allows you to psychologically tune in to a successful result. However, there is no need to think that in 7 days you will have to suffer from hunger - fortunately, there are diets and exercises that allow you to lose up to 4-5 kg without harm to your health and nervous system. And, losing weight using such systems, you will completely stick to a hearty menu.

In general, there are not so many ways to lose weight in a week, and they are all simple:

Calorie restriction – this means strict, grueling “express” diets
Using a certain product in the diet (buckwheat, oatmeal, kefir).
Protein diets are the most common and safe. They are known for the fact that the result of losing weight lasts quite a long time, and muscle mass suffers much less.

We will look at the safest way to get rid of 3-5 kg in a week, but first you need to find out which foods are undesirable in the diet and which can be safely consumed for 7-10 days.

Foods that need to be excluded from the diet:

Salt and sugar. Both products are extremely harmful to your figure and health.
Butter. Butter, which is high in cholesterol and calories, should also be excluded from your daily menu.
Mayonnaise and ketchup.
Fatty meats, including beef. During the seven-day diet, it is best to consume chicken breast (without skin).
Bakery products. Replace white bread with rye bread and crispbread.

Products recommended for consumption:

Fruits and vegetables. Ideally, raw. In winter, low-calorie dishes (salads, stews) can be prepared from vegetables.
Porridge. The most popular: oatmeal and buckwheat.
Fish, seafood. It is best to cook fish dishes in a steamer, slow cooker or oven.

Recommendations on how to lose 5 kg in a week

Eat 5 times a day, but eat a maximum of 200 g of food at one time. The interval between meals should be 3 hours, and during this time try not to snack. As a last resort, you can drink a glass of kefir and eat 1 vegetable or fruit.
Drink at least 2 liters of water per day. This way you can “defeat” hunger and remove toxins from the body.

Diet "7 Days"

It is advisable to repeat this diet no more than once every 2 months. In addition, this diet is undesirable for pregnant and lactating women, as well as for people with kidney disease. Below is a description of each day:

150 g chicken fillet, 1.5 l kefir
150 g of boiled fish and 1.5 liters of kefir
Boiled potatoes (5 pcs.), 1.5 liters of kefir
Beef – 150 g, 1.5 l kefir
Any vegetables and fruits (except grapes and bananas) – any quantity
Kefir in any quantity
Mineral water – unlimited.

Remove belly

Often losing weight comes with the second desire and it sounds like this: how to lose 5 kg in a month and lose belly fat? In addition to nutrition, which will be fundamental in this direction, physical exercise and its regular implementation will be equally important.

The working and effective ones are described in detail in this material.
One secret exercise that specifically removes the belly, drying it out, is the plank.

How to save the result forever?

Understand that now you need to live an active life and with proper nutrition, this is the only way you will be able to be a slim person forever and have a toned body.

Nobody says that you will never be able to eat cakes or lie on the couch on the weekend, but it is this method of incorporating awareness and practice that will lead you to the body of your dreams quite quickly, for minus 5 kg per month, if you want it quickly, that is, a separate article about methods and options for achieving goals here.

This is a theory, but in practice everything should ideally look like this: you gradually move towards your desired weight, then live at it for a year, making sure that you are within the desired limits and do not move up or down.

Now is the time to consolidate the result - this is the year when you stand still.

Now that your body has remembered the new starting point for it, you can, as they say, relax and live your normal life, PP is already your life, you won’t have to strain yourself too much.

What are the pitfalls?

There are several of them - both stress and illness can throw you out of your intended rut, especially if the period is long.

The second “side effect” is that you will no longer be able to return to the mayonnaise life in which you had fried whites and eat them as before.

Before setting out on a harmonious life, it is worth knowing about this, and food will also turn into fuel, yes, not pleasure, but a vital and practical material.

Your enemies

Much has already been said about the motivation of your assistants, and they talked briefly about the enemies here.

I would like to expand this topic and turn your attention to this:

buy 1 loaf and get a second one for free - sound familiar?;
buy 1 liter of beer and get another 1.5 liters free;
larger plates;
mega portions;
competitions for who can eat the most hamburgers, etc.;
mega volumes;
acquaintances, friends and less familiar people - convincing that nothing bad will happen from 1 serving of chips;
advertising in all forms, imposing the purchase of something, rather than listening to yourself and your inner voice; do more, faster, further...

All these familiar and frequently encountered situations in our lives are, in fact, the reason for overeating; of course, it may not be the only one.

Listen to yourself, your desires and put them in first place, even if someone thinks it’s the height of insanity for a lawyer to paint pictures or dance, but if you want exactly this, then do it, and don’t eat away an unfulfilled dream.

The right diet: how to lose 5 kg in a month

Losing 4-5 kilograms in 30 days is more than possible - you just need to adhere to the so-called. three rules diet:

Always drink a glass of clean water 30-40 minutes before meals. In addition, you need to drink water after meals, as well as whenever you feel like eating, not counting breakfast, lunch and dinner.
Eat strictly at certain times.
Take multivitamin complexes, for example, Vitrum or Alphabet. If you have problems with hemoglobin, then you should also take vitamins containing iron.

Also, the three rules diet implies the exclusion of the following foods from the diet: fatty dairy products, seasonings and sauces, white bread and pastries, fried and smoked foods, sweets and alcohol.

Sample diet menu

In the morning: low-fat cottage cheese - half a pack, 2 boiled eggs, 2 fruits (apple, pear or kiwi), 5 pcs. figs, juice or tea without sugar.

During the day: corn or green peas, boiled meat (beef, chicken breast), raw vegetables or vegetable salad, as well as any fruit and fruit juice.

In the evening: vegetables (any), rice or buckwheat porridge, half a pack of low-fat cottage cheese, fruit juice and any fruit.

As you can see, a diet that helps you lose 5 kg in a month is very simple and easy to follow.

The summary of our long conversation is this:

Hear yourself and your inner voice.
Start working with nutrition and feasible exercise so that your weight begins to fall at a rate of 5 kg per month. This is carefully monitored so that he does not exceed the line of more than 2 kg per week.
Change your habits by introducing new ones that will allow you to stay slim forever.
Find allies or go to a psychologist if you feel like you’re not succeeding and everyone is ignoring you solely because you’re overweight.
Start acting today, now.

And remember, you will succeed! We believe in you! And we know you can!