How to lose extra 5 kg. Strength Test: Vertical Jump
Do you urgently need to lose weight? Some sudden circumstances may be related to the sudden desire to improve your appearance and make your figure slimmer. For example, in a week there will be some kind of celebration to which you have the honor of being invited, and you really want to look your best there, or you are lucky enough to fly to the sea in warm countries in winter. Finally, you have been proposed for marriage, and you want your wedding dress to fit you like a model.
If you decide to lose weight, then first of all exclude fatty, fried and spicy foods, as well as sweets, smoked foods, pickles, confectionery and alcohol from your diet. Along with increasing physical activity and drinking a sufficient amount of fluid daily (at least 1.5 liters), this will allow you to lose weight even without using diets in 2-3 months.
If you have little time left and little excess weight, you can try one of the 5 kg diet options in 5 days, 10 days, a week or a month, which we will describe in this article.
Diet 5 kg in 7 days
Let's start with the Estonian diet for a week 5 kg. It is quite tough, but effective:
- day 1: you need to boil 6 eggs and eat them every 2 hours during the day;
- day 2: divide 600 g of low-fat cottage cheese into 6 servings, eat after two hours;
- day 3: boil 700 g of chicken fillet, eat 100 g every 2 hours.
- Day 4: During the day, eat 200 g of boiled rice and 2 eggs.
- Day 5: 6 pieces of boiled potatoes with green salad - food for the day.
- day 6: fresh apples in unlimited quantities.
- Day 7: again 600 g of cottage cheese during the day.
In addition to the indicated products, on a 5 kg diet per week you need to drink 1.5-2 liters of clean water per day. If you strictly follow this diet, you are guaranteed to lose 5 kg in a week.
The following diet will allow you to lose 5 kg in a week without much effort, using simple products. Judging by the reviews, it is easily tolerated and quite effective:
- Day 1. On this day, only liquids are allowed. This can be juice, yogurt, kefir and broth.
- Day 2. Vegetable. You can eat any vegetables, except potatoes, raw or boiled without salt or oil.
- Day 3. It's a drinking day again, like the 1st.
- Day 4. Fruit day, when all fruits are allowed in any quantity, excluding bananas and grapes, as well as exotic mangoes and avocados.
- Day 5. Protein. This is boiled chicken or beef, low-fat fish, eggs or low-fat cottage cheese.
- Day 6. Drinking.
- Day 7. Breakfast - 2 hard-boiled eggs, lunch - soup with vegetables in chicken broth, dinner - vegetable salad.
Diet 5 kg in 5 days
If time is running out, you can try a quick five-day diet, during which you should refrain from fatty foods, as well as sugar and salt. Drink green tea and herbal infusions or unsweetened berry fruit drinks. The diet is aimed at enhancing metabolic processes in the body and is based on a combination of mono-diets.
So, the diet menu:
- Day 1. Meat or fish. Used to start the fat burning process.
- Day 2. Vegetable. The result is the emptying of the intestines and cleansing the body of salt, toxins and excess fluid.
- Day 3. Fruit.
- Day 4. Cereal to fill the body with carbohydrates and fiber and supply it with energy.
- Day 5. Fermented milk. Forces the body to use up fat reserves.
Ten-day diet Malysheva
All fast diets are stressful for the body, so it is better to lose weight slowly, while adhering to the rules of a healthy diet. To get rid of losing 5 kg in 10 days on a diet, you can use the diet from Elena Malysheva, which is both effective and simple.
With this diet, five kilograms of excess weight will go away slowly but surely. You just need to alternate days during which your diet includes protein foods with days when you need to eat foods high in carbohydrates throughout the day.
For example, on the 1st day the menu includes 1 boiled egg as breakfast, during the rest of the day you need to eat 700 g of boiled chicken without salt and spices. 2 liters of clean still water are required. The next day is a carbohydrate day, during which you need to eat a salad of 0.5 kg of cabbage, 0.5 kg of raw beets and 0.5 kg of raw carrots.
Vegetables must be finely grated or finely chopped and mashed with 1 teaspoon of lemon juice. This salad should be divided into equal portions and consumed throughout the day. It turns out that on a diet of 5 kg in 10 days, the diet will be protein for five days, and carbohydrate for five.
Monthly diets are usually more balanced and do not harm the body, so they can be used by people of all ages.
A 5 kg monthly diet will allow you to lose excess weight without limiting yourself too much in foods. The food will be quite varied, so maintaining such a diet will not be difficult.
The diet can be composed as follows:
- Breakfast. This could be one of the options: 2 egg omelette + rye bread + unsweetened tea + apple or 100 g of cheese + pasta with olive oil + vegetable salad + tea or cottage cheese pancakes with tea.
- Lunch can consist of chicken broth soup with vegetables (except potatoes), boiled fish and vegetable salad or meat broth with croutons, chicken salad with vegetables and lemon juice, or fish soup without potatoes and steamed beef cutlet with vegetable salad.
- Dinner should be light. For example, an omelet + a glass of milk, mashed potatoes + fresh vegetable salad, baked raba or chicken with fresh vegetables.
Between meals, 2 snacks are allowed. One of them should contain protein products (yogurt, cottage cheese), and the other carbohydrate products (fresh fruits or dried fruits). Before going to bed, you can drink a glass of tomato juice or low-fat kefir.
On the eve of the New Year holidays, most girls want to quickly and painlessly get their figure in order and look beautiful. When there is only a week left before the celebration, many ladies are thinking about how to lose 5 kg in a week without much harm to their health.
To achieve this goal, it is not necessary to go on strict diets and starve yourself and look for strict diets. By following a few rules, losing 5 kg in a week without dieting will not be difficult. All it takes is perseverance and hard work.
The importance of a healthy diet for weight loss
So, to lose 5 kg in a week, the first thing you need to take care of is proper nutrition. Dinner, breakfast and lunch should be correct and balanced.
All nutrients must be supplied to the human body. An important principle of losing weight is to eat fewer calories than you burn. You need to eat about 1600 calories per day. A food diary will help you track the calories you get per day and help you quickly get on the scale minus 5 kg per week. Don't forget to live your lifestyle. This means you should try to walk more. Daily walks in the fresh air are also beneficial. It is better to give up the car and public transport. A good daily workout will be if you refuse to ride the elevator in favor of the stairs. To make it easier to get rid of calories, you need to be constantly on the move.
Breakfast is the most important meal of the day
How to lose 5 kg in a week? You can't skip breakfast. This is a lot of stress for the body. It has been proven that people who eat breakfast regularly weigh less than those who choose to skip this meal.
A good breakfast should be healthy and wholesome. It can consist of dishes such as:
- oatmeal;
- fruit salad or muesli;
- low fat yogurt;
- scrambled eggs or omelet.
The main thing is that breakfast is light and consists of low-fat foods.
Add more lean protein to your diet
It will be easier to lose 5 kg in a week if you diversify your diet and add lean protein. There is lean beef, eggs, sirloin, chicken breast and salmon. Adherents of a vegetarian lifestyle should eat more tofu, low-fat yogurt, peanut paste and beans.
Remove starchy carbohydrates from your diet
How to lose weight in a week? You can lose 5 kg by completely eliminating all flour products from your diet (cookies, cakes, buns, as well as honey, sweets and pies). To avoid the temptation to eat junk food, nutritionists recommend eating something healthy every four hours. Then the blood sugar level will be normal and there will be no feeling of hunger. It is better to replace unhealthy foods with foods rich in complex carbohydrates. These include:
- Brown rice.
- Pasta made from whole grain flour.
- Asparagus.
- Apricots.
These foods are very nutritious and valuable because they are slowly absorbed and give a feeling of fullness.
Give up fast food
Is it possible to lose 5 kg in a week? Of course. It is necessary not to buy fast food. Such food is a storehouse of trans fats. Potatoes and burgers are very harmful. These products contain large amounts of salt and sugar. Abuse of such foods contributes to the rapid gain of fat mass. Such food is not only unhealthy, but can also be harmful to health. For your own good, it is better to give up junk food altogether.
Eat small meals
Another secret to losing weight quickly is to eat small portions. If you reduce the amount of food you eat by ten or twenty percent, and replace the dishes with smaller ones, but eat often, you can achieve a quick feeling of fullness.
Look for easy alternatives to your favorite foods
When losing weight, it is not at all necessary to give up your usual food. You can simply find a non-calorie replacement.
Replace heavy cream with low fat milk. The same goes for sauces and mayonnaise. It’s better not to buy them in a store, but to make them yourself. Then they will be more useful. For main courses, it is better to use sweet potatoes than regular potatoes. Those who love sweets should swap chocolate for cocoa. It's all pretty simple. But such changes will help maintain your figure.
Don't eat after 6 pm
How to lose 5 kg in a week? We need to forget about late dinners and evening snacks in front of the TV. There is a rule - dinner should be before nine in the evening. Then there will be no extra heaviness in the stomach.
For the evening, choose a light dessert, fruit ice cream or iced yogurt. After eating, you should immediately brush your teeth well with mint paste. This will reduce the feeling of hunger before bed
Water balance
To maintain normal fat mass and always remain young and healthy, it is important to have enough water in the body. A person needs to drink 5 glasses of water a day. It should be clean and preferably spring water. At least it doesn't have calories.
But it gives you a feeling of fullness for a long time. Liquid for a person struggling with excess weight helps to fill up. For those who love tea, you can drink a cup of hot unsweetened green tea with bergamot. However, you need to know that calories also come in liquid form. During weight loss, it is better not to drink juices in tetra packs, giving preference to freshly squeezed ones. Also, avoid buying soda and energy drinks. A good choice would be to replace it with juices from vegetables and fruits or natural compotes without sugar.
How to lose 5 kg in a week? Of course, do not drink alcoholic or low-alcohol cocktails or drinks. Drinking a large amount of alcohol can undo all weight loss results. Alcohol also contributes to weight gain. So for the sake of a good figure, nutritionists advise not to drink alcohol on the weekends. It will be possible to avoid many problems and be left with all the results of your labors.
Exercise and weight loss
How to lose 5 kg in a week? Exercises and different types of fitness are what you cannot do without when losing weight. Do not forget about adequate loads and training.
Compound exercises are a complex that uses different muscle groups. It’s worth trying squats, push-ups, and squatting.
An irreplaceable thing is a cardio complex that involves arms and legs. In fifteen minutes of training, you need to do more repetitions. Thanks to cardio, blood circulation and overall health can improve. The next type of training shown for better weight loss is exercise on a medicine ball. Place your feet shoulder-width apart and lift the ball above your head. Then you need to forcefully throw it onto the floor while squatting slightly. Get up and repeat the same movements again. You need to make such energetic movements at least five times. Then the fat will disappear almost instantly.
When making your weekly workout plan, be sure to include strength training. This type of physical activity will not only build muscle, but can also speed up the weight loss. They will help you gain a slim body and athletic shape.
Compulsory daily race walking. This type of aerobic exercise is guaranteed to lead to quick and painless loss of extra pounds if done regularly. The number of steps taken per day will help you monitor your pedometer. It can be purchased at the bazaar. Fitness bracelets with pedometers are sold in hardware stores. Such devices will greatly help in losing weight.
Dancing is a great bright and quick way to keep fit. With this type of activity, all muscle groups will work and tense. Suitable for variety of monotonous and boring physical activities. There are a large number of varieties of dances. For successful weight loss, active types are suitable - these are salsa, jazz, hip-hop, rumba and other Latin.
CrossFit is a new aerobic workout with dance moves that intensely helps you lose extra pounds. Even 10 minutes of such exercises help in the process of losing weight. CrossFit tones all your muscles, improves your mood and gives you energy for the whole day.
The importance of healthy and sound sleep
Scientists have proven that lack of sleep can cause extra pounds. Because the more you don't sleep, the more you eat.
People who work late at night often drink a lot of coffee. This leads to gaining extra pounds. During sleep, hormones are produced that affect appetite. It has been proven that a person loses weight while sleeping. Breathing and sweating help this process.
A little conclusion
Now you know how you can lose five kilograms in just seven days. As you can see, everything is simple. By listening to the advice given in the article, you can achieve the desired result in a short time. Good luck to you!
Greetings, friends! In this article we will tell you how to lose 5 kg in a week, how effective rapid weight loss is and whether it is realistic at all. Express weight loss is most often of interest to girls who are preparing for an important special event, because at the “X” hour you want to look perfect.
Urgently removing extra pounds and buttoning up your favorite expensive dress a couple sizes smaller is not an easy task. If done incorrectly, rapid weight loss can lead to health problems. To avoid this, you must consult your doctor in advance and undergo a medical examination.
Basic principles
It is important to note that rapid weight loss of 6-10 kg within a week will become a serious stress and burden for the body. In addition, the lost kilograms may return, but in geometric progression. Without harm to your health, you can lose 2-3 kg at home within a week. If you need to lose 4 kg or more in a short period of time, you cannot do without diets and a specially designed schedule.
In order not to harm your health, you need to prepare for weight loss in advance. The ideal time to lose weight by 7-8 kg is a month. If you can’t wait that long, you need to develop a personal weight loss program. Its main components will be:
- Diet. You can lose weight without strict restrictions, simply by adhering to the principles of proper nutrition. If you give up unhealthy foods, focus on protein and complex carbohydrates, drink a lot, eat boiled, baked or steamed food, you can gradually lose 5 kg in a month. To achieve results in a week, you need more strict nutrition rules. However, under no circumstances should you go hungry. There are a huge number of express diets designed for 3, 5 or 7 days.
- Physical exercise. Workload is an important component of success. Use cardio workouts to burn calories. Be sure to do exercises in the morning, start running, include jumping rope or visiting the pool in your daily schedule, and sign up for a fitness class.
- Colon cleansing. Slags and toxins accumulate in the large intestine, and pathogenic microflora develops. If you thoroughly clean the intestines, you can get rid of harmful substances, remove excess water and normalize metabolic processes. How many kg can you lose this way? 1-3 kg are guaranteed to you. Cleaning with flax seeds or senna leaves is recognized as effective and safe for health.
- Aesthetic procedures. Wraps, massage, sauna, contrast shower - all this will help speed up metabolism, break down fats, and increase skin elasticity.
You can quickly lose a few kilograms, but to do this you need to take a whole range of measures. A calorie deficit and exercise can cause deterioration in health - weakness, migraines, nausea. In such a situation, you should abandon the accelerated weight loss program.
Express diet options
To lose weight quickly, you must adhere to strict dietary restrictions. The variety of diets is impressive. We bring to your attention the most common options that are suitable for a woman, man or teenager who wants to quickly get rid of extra pounds.
Kefir
There are several versions of this diet. The strictest is for 3 days. During this time, you can lose up to 5 kg, but you are allowed to eat only 1.5 liters of kefir with 1% fat content and water. A more loyal kefir diet for 5-7 days involves daily consumption of 1.5 liters of kefir and 1.5 kg of cucumbers or a similar amount of green apples.
Buckwheat
This program is focused on 4-7 days. During this time you will be able to lose up to 5-7 kg. The diet is considered effective and safe. Its effectiveness is based on the fact that cereal allows you to cleanse the intestines of toxins and harmful substances. The conditions for losing weight on buckwheat are simple - for a week you can only eat boiled or steamed buckwheat. As a supplement, 1-2 glasses of kefir are allowed. A mandatory factor for losing weight is consuming 2 liters of water per day.
Salt-free
The essence of the weight loss program is simple - you can eat almost anything, but you need to steam or boil it. The main condition is the absence of salt, sugar and oil in food. You can keep the diet for 1-2 weeks. Weight loss will be 5-9 kg. The exact indicators depend on the initial weight and duration of the course.
Curd
To lose weight according to this program, you need to eat 0.5 kg of cottage cheese and 2 glasses of kefir per day. You are also allowed to drink decoctions and herbal teas, water. The available amount of food should be divided into 5 servings. The fat content of cottage cheese should be no more than 5%. Reviews indicate the high effectiveness and excellent results of the diet.
Most express diets are monocomponent. It is important to properly exit a limited food system by gradually adding healthy dietary foods to your diet. With such an organization, the achieved result can be consolidated and preserved for a long time. If you return to your previous diet after the diet, the weight will quickly return to its place.
We told you everything you need to know to quickly lose 5-10 kg. We hope you will make the right conclusions and put your health above any other goals. We wish you good luck and a great mood!
If done properly, losing 5 kilograms in a month can boost your self-confidence and set you on the path to a healthy lifestyle. With the right mindset, you can undoubtedly 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. Avoid eating less than this minimum to ensure healthy and safe weight loss.
- Talk to your doctor or dietitian about options for how best to cut calories for you.
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Every day, count how many calories you consume. Counting calories will help you plan your daily meals and help you figure out if you're making progress toward your goal. Whatever you start eating, check the packaging to see how many calories it contains, and then write that number down in your phone or notepad.
- If you're not sure how many calories a food contains, look it up online. For example, you could search for "How many calories are 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 reduce the number of calories you consume daily. In addition, such products are generally better for your health.
- Peaches, oranges and grapefruit all contain less than 70 calories.
- Tomatoes, 3/4 cup beans, 1 cup broccoli all contain 25 calories.
- High-calorie foods to avoid include ice cream, cheese, peanut butter, French fries, white bread and chips.
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Prepare your meals at home to control how many calories you consume. In a cafe or restaurant, it is more difficult to choose healthy, low-calorie dishes. By cooking at home, you can accurately measure the calorie content of a particular dish.
Plan your meals in advance to eliminate the possibility of breakdowns. If you are on a diet, you should not rely on short-term decisions, this can lead to the wrong choice. By planning your writing appointments in advance, you can eliminate this risk.
- Every night, 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 in advance and store them in the refrigerator.
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Avoid drinking 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 the number of calories you consume daily. Replace these drinks with water, tea or plain sparkling water.
- If you drink coffee every day, stick to the black variety. Avoid types of coffee that are loaded with fat and sugar.
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To feel full faster, drink a glass of water before each meal. If you feel constantly hungry after eating, you will find it difficult to reduce the number of calories you consume daily. One way to avoid this is to drink a full glass of water before starting your meal. By partially filling your stomach with water, you will feel full faster, which means you will eat less.
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To burn more calories, do vigorous aerobic exercise. Since you're trying to lose 5 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 period of time. Here are some active aerobic exercises to try:
- a ride on the bicycle;
- walking long distances or with sharp climbs;
- 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 the 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 gain muscle while losing weight, divide your sports activities into strength training and aerobic training. But remember to eat less, as exercise alone does not burn many calories.
- You can perform a set of exercises with a barbell or dumbbells, exercise on weight machines and do push-ups.
Eat 500–1000 fewer calories each day. Reducing your calorie intake is one of the best ways to lose weight. By cutting your daily calorie intake by 500 to 1,000 units, you will lose between 500 grams and 1 kilogram per week (depending on your weight and how much you eat now). Combined with exercise, this will help you lose 5 kilograms in a month.
Most often they resort to special weekly diets. All of them can be divided into three types:
Mono-diets;
Starvation diets;
Protein diets.
Diets of the first group are associated with eating any one product. These include weight loss programs based on drinking a liter of kefir daily, eating a kilogram of apples, a plate of buckwheat and other foods. However, despite the rapid weight loss, such weekly fasting is not only not effective enough, but is also often dangerous for the body. Due to limited nutrition, the body may not receive a large amount of important microelements and minerals that it needs daily. In addition, not everyone can withstand seven days of eating one product.
The second type of diet is based on a sharp reduction in calorie consumption to 800-1000 kcal per day or less. At the same time, for a healthy woman, depending on the initial body weight, age, lifestyle, at least 2400 kcal is needed. Starvation diets cause the body to experience stress by acting too aggressively. Fat really begins to burn quite quickly, but when you return to your normal diet, you can notice the same accelerated weight gain.
Many doctors recognize protein nutrition as one of the best types of diets. The protein diet involves limiting the consumption of carbohydrates: not only harmful fast ones (sugar, flour), but also healthy slow ones (vegetables, fruits). Meals for the week can consist of egg whites, fish, cottage cheese, and lean poultry.
The advantages of a protein diet are a quick weight loss, a lower risk of losing muscle mass, and long-term preservation of the results achieved. The protein diet also has significant disadvantages. These include an increased risk of constipation, bad breath, and greater stress on the kidneys due to water loss.
How to lose 5 kg in a week
To quickly lose 5 kg in one or two weeks, it is best to give up strict diets. Cleansing the body of toxins and proper nutrition will come to the rescue.
Oat bran and vegetable salads will help to effectively cleanse the intestines. The first dish can be eaten for breakfast, and the second in addition to meat or poultry for lunch and dinner.
To prepare porridge for weight loss from oat bran, you need to pour 3-5 tablespoons of crushed flakes with boiling water for twenty minutes, then drain off the excess water. You can add berries and fruits, as well as a few nuts to this porridge.
A salad to cleanse the digestive system can be prepared from large carrots, green apples and beets. All ingredients must be grated fresh, seasoned with a spoon of lemon juice and olive oil.
Another version of broom salad can consist of a stalk of celery and fresh cucumber with herbs, vegetable oil and lemon juice.
Cleansing the body of toxins will allow you to remove from 3 to 5 kg of excess weight in the first few days without much effort. However, without proper nutrition it is almost impossible to achieve serious results.
Proper nutrition is not a diet. With this, the result is achieved more slowly, but the body does not experience stress, and the result is consolidated for a long time.
Proper nutrition means that the body receives the optimal amount of proteins, carbohydrates and fats. Nutritionists have concluded that this ratio should be approximately 2:4:1.
If you want to lose 5 kg in a week, you need to adhere to the principles of proper nutrition:
1. You need to eat food at least 5-6 times a day in small portions. Between breakfast, lunch and dinner you need to have small snacks. They may include several nuts, a glass of kefir or yogurt, an apple or citrus.
2. It is necessary to observe the optimal amount of calorie intake, which is calculated individually depending on lifestyle, weight, gender, age. In order not to cause harm to the body, this level should not be reduced below 1200-1400 kcal.
3. Food should not only be moderate, but also varied, rich in minerals and vitamins. Most of all you should consume vegetables and fruits.
4. In the morning you can eat more carbohydrate foods (cereals, fruits), in the evening – protein foods (fish, poultry, low-fat cottage cheese or kefir).
5. Fats of animal origin (fatty meat, fish), flour, sweets, fried, and canned foods should be avoided. Bread can be replaced with whole grain bread, sugar with honey, salt with natural seasonings.
6. Alcohol consumption should be kept to a minimum.
Is it possible to lose 5 kg in a week with exercise?
To lose 5 kg in two weeks or less, you can use various exercises. Cardio training while limiting the number of calories will help you burn excess fat more effectively, and strength training will make your muscles more toned, which will visually help you achieve beauty and slimness.
However, grueling daily exercise in the gym will not help if you do not adhere to the principles of proper nutrition.
To consolidate and increase the effectiveness of weight loss, you can also use cosmetic procedures. Among them, it is especially worth noting honey massages, wraps, salt and soda baths. If you want to find out how to lose 5 kg in a week with the help of cosmetics, contact a cosmetologist and massage therapist.