How to lose 6 kg: diets, exercises, recommendations

Author: Margarita Kuts is a nutritionist, gastroenterologist and body mesotherapist. | more details >> Official nutritionist of our site. Author of dozens of articles on dietetics and the book “Fundamentals and Nuances of Dietetics.” Specialist in the field of nutrition, gastroenterology, aesthetic medicine and hydrotherapy with 10 years of experience. Head of the Department of Dietetics for complex diagnosis and treatment of excess weight and metabolic pathology.

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Sometimes we need to lose weight by a certain date (for example, for some event: a celebration, an important meeting, etc.). Urgently!!! And there’s just no time: 2-3 weeks! Is this possible in such a time frame! Yes! Of course, you won’t be able to lose 15-20 kg so quickly. This is physiologically impossible! And it’s not even worth trying! But as for those cases when 3-6 kg “get in the way”, this is quite possible to do.

There are simply certain points that you need to accept for yourself. These are the three components of event success:

• Nutrition.
• Maintaining muscle tone.
• A clear vision of the goal.

So, let's figure it out: what's what!

Principles and rules for rapid weight loss

The first and basic rule is to exclude pure sugar from your diet. You'll have to forget about your favorite desserts and drinking tea with something delicious. You will also have to get used to unsalted food, because salt delays the release of fluid from the body, and this will slow down the process of losing weight.

When wondering how to lose 6 kg, you don’t need to come up with exhausting diets for yourself or completely give up food (as some people think), you just need to remove high-carbohydrate foods from your diet, such as carbonated drinks, pork and chocolate. To quickly achieve results, it is recommended to adhere to the following recommendations:

1. You need to prepare for any change in diet a couple of days in advance and gradually remove some foods.
2. Adhering to an individual daily routine means that you do not need to rely on the wake-up and bedtime times set by the creator of the diet. If your wake-up time is 7:00, and the nutritionist says to wake up at 6:00, then you shouldn’t torture yourself. The body will already have a hard time due to the decrease in the usual amount of calories consumed, and another source of energy will be needed. But throughout the diet, it is advisable to go to bed and wake up at the same time.
3. Add more green fruits and vegetables to your diet.
4. Drink at least 1.5 liters of water per day.
5. An hour before bedtime, drink a glass of low-fat kefir at room temperature.
6. Exercise in the afternoon.

How long does it take to lose 6 kg?

It will not be possible to quickly lose 6 kg without harm to the body. Excess weight will disappear within 1-12 weeks, depending on the methods used. The fastest way is fasting. Before you start, you need to:

• make sure there are no pathologies on the part of the digestive organs and heart;
• 7 days before fasting, gradually stop eating animal fats, sweets, meat, flour, and dairy products;
• 2 days before completely refusing food, start drinking freshly prepared juices, herbal infusions, and water;
• during the fasting period, refrain from visiting the gym, bathhouse or sauna, taking a hot bath, or cosmetic wraps;
• exit the procedure smoothly, consume natural juices and herbal infusions for 2 days and only after that begin to eat your usual food;
• reduce the amount of fried, fatty and flour foods in your diet so that the weight does not return.

Six petals diet

The creator of this diet is nutritionist Anna Johansson from Sweden. This weight loss method got its name due to the fact that one day of the diet is associated with one flower petal. On this day you can take only one product in a different form of preparation.

For example: day one - sea fish. This means that for breakfast, lunch and dinner you can only eat boiled, baked or fried fish. Products that can be consumed:

• low-fat cottage cheese;
• chicken meat;
• fruits (except bananas and grapes);
• vegetables in any form;
• fish;
• cereals.

This diet is a good way to lose weight in 6 days. And by alternating different foods with different amounts of proteins and carbohydrates, it will be easy for the body to tolerate it. Meals should be at the same time every day.

How to lose weight with a buckwheat diet?

This is one of the most famous diets. It can also be quite difficult for some girls to tolerate, but the result is worth it - minus six kilograms per week and even more is guaranteed. The advantage of this diet is that it will help those girls who have dermatological problems, for example, acne on the skin of the face and body. The diet is designed for no more than 7 days, after which be sure to take a break for at least a month, otherwise you risk “breaking” your stomach.

• Buckwheat recipe

In the evening you need to pour 1 tbsp. buckwheat 2-2.5 tbsp. hot water. In the morning, drain off excess water. The buckwheat is ready, no need to cook it.

• Eating buckwheat

The diet does not allow the addition of oil, salt and other spices to buckwheat. It is allowed to fill it with low-fat kefir (1%). In addition, do not forget to drink plenty of fluids: clean water, still mineral water, green tea are perfect for this purpose. If you are haunted by a strong feeling of hunger, you can eat a couple of any fruits (it is better to avoid bananas) or 1-2 small packages of low-fat yogurt, although this is very undesirable.

You can eat porridge 5 hours before bedtime. If you can’t sleep from feeling hungry, you can drink 1 tbsp an hour before bedtime. low-fat kefir. It is important to exit the diet correctly: over the next 7 days, very gradually add new foods to your diet, starting with small portions and light dishes: fresh vegetables and fruits, vegetable stews are best. Avoid sweet, fried, fatty foods, etc.

Protein diet for 6 days

You can lose weight in 6 weeks and maintain this result for a long time with the help of diets that are safe for the body. One such diet is the protein diet. Natural protein is found in a large number of foods, so your diet will not be monotonous. Basic diet rules:

• consumption of complex carbohydrates, such as buckwheat or rice, is allowed only until 12.00;
• meals should be divided - 3 main meals and 3 snacks with a frequency of 2-3 hours;
• exclusion of any flavoring additives (salt or any seasonings), salads can only be seasoned with lemon juice or balsamic vinegar;
• Do not use vegetable oil when preparing dishes.

The main thing is not to forget about exercise, because high protein intake should be accompanied by a loss of calories and energy expenditure. This will not only help you get rid of extra centimeters on your waist, but will also help improve the condition of your muscles.

Foods to eat during a protein diet: lean meats, low-fat dairy products, vegetables, cereals.

Preferred foods to lose 6 kg weight

When compiling a healthy diet, nutritionists have developed a list of products, which includes:

1. Oatmeal. It contains a large amount of antioxidants that help maintain beauty and youth. The proteins included in the composition, vitamin E, and fiber are needed to normalize digestion and maintain hair, nails, and skin in good condition.
2. Fruits are a source of energy, are easily digested, and do not cause slagging in the body.
3. Vegetables. They help maintain a good figure due to their low calorie content and large amounts of vitamins.
4. Meat. Beef and chicken are good sources of protein, but meat consumption should be limited (up to 100 g per day).
5. Fish. Source of protein, omega-3. Digestion and absorption occurs faster than meat.
6. Nuts. They are a source of protein and vitamins. It is recommended to consume no more than 3-4 pieces daily.
7. Vegetable oils improve the process of assimilation of foods.
8. Cottage cheese and eggs are a source of easily digestible protein.

Porridge diet

This diet helps you lose 6 kg in a month by reducing your calorie intake. Porridge is a product containing a high amount of carbohydrates. Porridge helps normalize intestinal function and speed up metabolism. True, there is one feature of this type of diet - before starting the diet, you need to cleanse the body of toxins as much as possible, in other words, do an enema. There are only a few basic principles:

• Every day you need to eat different types of cereals;
• You should eat porridge only in its pure form, and do not add other foods to it.

Cereals can be used to suit your taste. When preparing porridges, it is not recommended to use salt, butter or sugar.

Approximate diet for a week:

• day 1 - oatmeal;
• day 2 - buckwheat porridge;
• day 3 - pearl barley;
• day 4 - rice;
• day 5 - wheat cereal;
• day 6 - bulgur;
• day 7 - assorted several types of cereals.

Due to the fact that this product is filling in itself, there will be no problems with feeling constant hunger. Buckwheat porridge can be infused with kefir; this is also an excellent way to cleanse the gastrointestinal tract of toxins.

No diets

How to lose 6 kg without dieting? To do this, you should adhere to the healthy diet discussed above. It is recommended to give preference to plant foods, especially in the summer. It will be better if the vegetables are steamed. It is necessary to give up bad habits, as they have a destructive effect on the human body.

You cannot drink alcoholic beverages. The fact is that the ethyl alcohol contained in them not only has a negative effect on a person’s physical condition, but also has a destructive effect on psychological well-being. As a result, depression may occur, from which a person may not be able to get out on his own.

Estonian diet

This weight loss course is effective, but quite tough. Daily calorie intake should not exceed 800 kcal. With the Estonian diet you can lose from 4 to 6 kg per week. It involves eating small meals frequently. This will help you not feel constantly hungry throughout the day. But if you have chronic diseases of the stomach or pancreas, then it is better to choose another method of losing weight. Every day of the diet is mono - one product is consumed all day. There is no special list of foods for this diet, but there are prohibited foods:

• salt;
• vegetable oil and butter;
• sugar;
• bakery products;
• foods containing a high percentage of fat;
• drinks and sweet juices.

Healthy eating+sports

How and how much to eat correctly to lose weight is an eternal question that people who are overweight ask nutritionists. And this is the answer they get: you need to eat healthy.

The morning should begin with a nutritious breakfast , which includes foods high in plant fiber and proteins - this could be porridge based on oatmeal or buckwheat, several boiled eggs, an omelet or a sandwich with boiled lean meat.

Lunch should consist of at least 2 courses . One of them should be hot, suitable: vegetable soup, vegetarian borscht, lean broths with crackers. As a second course, you should choose a vegetable or fruit salad, boiled lean meat (fish) with stew.

During the day, eat a couple of extra vegetables or fruits, this will help cleanse your body, dull the feeling of hunger and improve the functioning of your stomach.

During dinner, preference should be given to vegetables or fruits ; low-fat dairy products with the addition of nuts or dried fruits are suitable. Vegetables can be eaten in any form, even fried, but with very little olive oil added. In addition to fruits, you can eat a small handful of almonds or walnuts throughout the day; they promote metabolism and keep the feeling of hunger at bay.

Nutrition for 6 weeks can be divided into several stages:

• “Cleansing” – 1–2 weeks;
• “Recovery” – 3–4 weeks;
• “Fat burning” – 5–6 weeks.

The menu at these stages differs in the percentage of products.

• During the “cleansing” period, vegetables and fruits should predominate (at least 60% of the diet), you need to drink 2-3 liters of clean water per day, avoid salt, coffee, and tea.
• During the “recovery” period, you should give preference to low-fat dairy products: cottage cheese, kefir, fermented baked milk, milk. Let them make up a third of the daily menu.
• At the last “fat burning” stage, you need to have breakfast with dairy-free cereals, drink a glass of water with lemon 15 minutes before each meal, and give preference to boiled or steamed meat products.

During all 6 weeks you need to eat in small portions, but often - 5-6 times a day.

It is recommended to completely exclude from the diet industrial products that interfere with weight loss: cakes, cookies, muffins, candies, milk chocolate, pies, pizzas, buns, fast food, soda, store-bought juices, etc.

To lose weight quickly, you need to add physical exercise, it is not necessary to follow some well-known and complex gymnastics or work out in a fitness room. Choose the type of physical activity that suits you:

• Run;
• Strength exercises;
• Dancing;
• Breathing exercises, such as bodyflex;
• Callanetics, shaping and other fitness programs.

Some of these methods give significant results without changing nutrition, but in combination everything will appear brighter.

Alternative to the gym

In addition to working out at the gym, walking, cycling, running and swimming are great options for losing weight. Do not overload your body with physical exercise.

Because overwork may occur. It's better to start with light loads and then move on to more intense workouts. For example, when running, it is best to start with small distances and then increase them. The same goes for swimming and hiking. There is no need to give yourself loads that your body has difficulty coping with. The principle of gradualism must be observed.

How to lose weight with the Bonn soup diet?

This option is perfect for any season, even when fresh vegetables and fruits are not available to everyone due to their high cost. This is a cheap and very effective option that will help you quickly get into shape. All the ingredients included in its composition are aimed specifically at burning fat, removing toxins and other harmful deposits from the body. The soup is also rich in vitamins, which are deficient in most diets.

• Soup recipe

You can cook enough soup at once, which is enough for 2-3 days, or you can make it for 1 time. Ingredients:

white cabbage – small, 1 pc.; carrots – 6 pcs.; onions – 6 pcs.; pepper (Bulgarian) – 2 pcs.; celery – 1 bunch; dill, parsley - to taste; black pepper (peas), bay leaf - to taste.

It is prohibited to add salt.

• Preparation

Cut the carrots, celery and onion into cubes and place everything in a saucepan. Pour in water, bring to a boil, then cook for about 15 minutes. Remove the vegetables. Finely chop the remaining vegetables, add to the broth, bring to a boil again and cook for about 10 minutes. Turn the heat to low and cook until fully cooked, add spices. The soup is ready. The beauty of this weight loss option is that the soup is so light that you can eat it in unlimited quantities. However, your diet should not consist only of this dish.

Approximate diet on a soup diet

• Monday: tea (green) or coffee without cream and sugar; any fruit (except bananas) up to 1.5 kg per day; soup; water in unlimited quantities, cranberry juice.
• Tuesday: soup, greens, any vegetables. Banned are legumes, corn and peas, as well as all fruits. For lunch, you can bake potatoes in the oven and add vegetable oil to it. Remember to drink plenty of fluids.
• Wednesday: soup, any fruit (you can’t eat only bananas), vegetables (any except baked potatoes). Don't forget to drink plenty of clean water. Legumes cooked in any way are prohibited.
• Thursday: soup, any vegetables, any fruits (you are allowed to eat 3 bananas per day), skim milk. Don't forget water and other liquids (such as green tea).
• Friday: soup, boiled or stewed beef (from 300 to 600 g), tomatoes (both fresh and canned). You need to drink at least 8 tbsp. clean water.
• Saturday: soup, leafy and other vegetables, boiled or stewed beef. Don't forget to drink a lot of water and green tea. Baked potatoes are prohibited on this day.
• Sunday: soup, any vegetables, unsalted rice (brown variety), fruit juice (you need to make it yourself, without adding sugar, and do not buy ready-made in packages). On this day you can only drink water. You can add some spices to the soup.

This diet will allow you to lose 6 to 9 kg in a week.