You always want to get rid of extra pounds as soon as possible. First, because dieting has been boring and tiring for a long time. Secondly, because they often think seriously about losing weight at a time when you need to look good now. And the goal, as a rule, is not a modest 1-2 kilograms, but 3-5 (sometimes more). There are many ways to lose 5 kg fast; you can achieve this result even in a week. But is it worth doing and how will such a rate of weight loss affect health?
He nurtures five
Women often look for ways to lose 5 kg a week urgently. Can you guess why? Because it will allow you to fit into your favorite dress or last year’s jeans. After losing five pounds, the body drops by approximately one size. Although this rule does not always work.
The problem is that 5 pounds is an absolute value, and doctors advise that the results of losing weight be estimated as a percentage of your initial body weight.
It is considered that the safe rate of weight loss is not more than 1% per week. With a weight of 100 kg, it is about 5 kg per month. Losing 5 kg a week can be considered extreme, and any extreme poses a health threat.
A little more math. Nutritionists have calculated that to remove only one kilogram of fat, it is necessary to create a deficit of 7000 calories. If you multiply them by 5, you get 35, 000 kcal, with an average daily intake of about 2, 000. How many days do you need to not eat at all and still sweat in the gym to lose 5 lbs in 5 days, as some modern diets promise? And how is such a result achieved when some still manage to achieve such a goal?
Dangerous to health
As you have already realized, fast weight loss of 5 kg per week, with a strong desire, you can still. But such weight loss has nothing to do with burning fat. Getting rid of that amount of fat in 7 days is unrealistic! So what happens in the body when we starve or go on extreme diets, and what goes with weight? The answers to these questions are sure not to please you!
- Water.It is easiest to remove water from the body. Therefore, diuretic components are present in all weight loss drugs. Therefore, it is quite possible to lose 5 kg even in 3 days. The price of such a result: violation of the balance of vitamins and minerals, dehydration, congestion of the heart and kidneys, dry gray skin and constant headaches.
- Feces.If you constantly eat unhealthy foods and do not periodically cleanse the body, up to 3-4 kilograms of feces can accumulate in the intestines of an adult. By causing diarrhea, it is quite possible to lose a few pounds in three days. But at the same time you can get dysbiosis, dehydration, digestive system disorder, worsening hemorrhoids.
- Muscle.Contrary to popular belief, with a large calorie deficit, the body does not consume its own fat, but uses muscle mass as an internal reserve, leaving fat reserves for even worse times. As a result, the mass leaves, but the quantities remain. At the same time, metabolic processes slow down and when you return to your normal lifestyle, the weight increases dramatically.
So, before you say to yourself, "I want to lose 5 lbs in 7 days! "Think about the consequences and really evaluate your possibilities. It is very difficult to maintain the obtained result, as well as to rebalance the organism that is disturbed by the strongest stress.
Weight loss methods
Are there healthier ways to lose 5 lbs a week? With a fair amount of skepticism, this includes fasting, extreme dieting and strenuous exercise. Moreover, these methods must be used with great care, constantly monitoring their own well-being. If it gets worse suddenly, the extreme weight loss must be stopped immediately!
Starvation
It is possible and necessary to use fasting to relieve the digestive system. But to lose pounds by 5 kg within a week, you will have to give up food for at least three days, and completely - fasting is carried out only on clean still water or unsweetened green tea.
Ideally, these days should follow in order. But for an unprepared organism, this is too much stress. Therefore, as an option, you can alternate your vegetarian diet day with fasting throughout the week. In total, it turned out to be three hungry and four vegetarian days. For three days spent without food, approximately the same amount of pounds is needed, and the other two are lost during vegetarian days.
Whichever fasting option you choose, about a week before it, you need to give up too many fatty and fried foods and reduce the amount of meat consumed. This is necessary in order to relieve the liver and kidneys, which are exposed to an increased load during fasting.
If you have managed to lose weight in 3 days, you must return to your usual diet in the same way - by gradually adding familiar foods to the menu. You can practice such hunger strikes no more than once within two to three months.
Extreme diet
For those who are not ready to completely give up food, even for the sake of quickly achieving harmony, softer methods are suitable, how to lose 5 kg in just one week. Nutritionists call them "extreme diets. "And this is no accident: sudden changes and severe limitations of a normal diet are the strongest stress for the body, which not everyone can easily bear.
Each express diet is actually a mono diet or a combination of several types of mono diets. This is the secret of their effectiveness, it is also their main drawback - in seven days a deficit is created not only in calories, but also in valuable nutrients necessary for the full functioning of the body.
On the seventh day, almost everyone notices a significant deterioration in general health and other signs of vitamin deficiency: paleness, weakness, dizziness, dry skin.
The most popular fast diets are:
- Kefirnaya.For seven days you need to drink low-fat kefir (1, 5 liters per day) and eat fresh vegetables in limited quantities.
- Buckwheat.The only mono-diet in which you are not threatened by vitamin deficiency. Buckwheat contains most of the vitamins and minerals necessary for the normal functioning of the body. But in order to preserve them, buckwheat is eaten raw, previously filled with kefir or yogurt for the night.
- Apple.Eat 1, 5 kg of green apples every day (always with the skin). For those who have stomach or intestinal problems you can bake them. You can eat 150 grams of lean meat or fish once a day.
- Sok.Drink only freshly squeezed fruit and vegetable juices for seven days. The weight disappears quickly, but due to lack of fiber, constipation and abdominal pain can occur.
- Grapefruit.It is useful for those who want to not only lose weight, but at the same time get rid of cellulite. The menu contains lean meat or fish, fresh or cooked vegetables, eat half a grapefruit 3-4 times a day.
- Skuta.Helps improve the condition of hair, teeth and bones. During the day you can eat up to 1. 5 kg of low-fat cottage cheese. Diversify your diet with fresh vegetables, berries, juices, kefir.
- Cafe.Caffeine stimulates metabolism and increases physical activity. Add up to 5 cups of coffee without cream and sugar a day to the light diet menu, it is drunk before each meal.
- An eggIt is based on boiled eggs, with which (2 pcs. ) You must start each meal. Unsweetened fruits, vegetables and low-fat dairy products remain in the diet.
- Proteins.The diet consists of lean meat or fish (cooked or grilled) and vegetables. Low-fat dairy products are allowed.
- Soup.All seven days the menu consists of soups for burning fat: pumpkin, celery, onions, etc. You can eat only one type of soup or alternate them. But no other food is acceptable.
The characteristics and detailed diets for each of these diets can be easily found on the Internet. And at the same time, find out about the contraindications, the list of which is quite long.
But the hardest thing is not to sit for a week on the chosen diet, but to maintain the result achieved in this way. For seven days of malnutrition, metabolic processes have time to slow down and a return to normal portion sizes will immediately affect the figure.
Physical exercises
Without major changes in your usual diet and exercise, you will not be able to lose weight quickly.
And for those who want to lose 5 kg per week, exercise should be done with great care. Training on a low-calorie diet greatly overloads the body, can lead to dizziness, tachycardia and injury.
No less harmful is the other extreme - when people who have not played sports before suddenly start training in the gym for hours, forcing the body to work on wear and tear. Already on the second day, such potential athletes are expecting an extremely unpleasant surprise - the strongest dizziness, muscle cramps and often sprains.
But the saddest thing is that wrongly chosen loads lead to a set of muscle mass, and not to fat loss.
Fat is burned quickly with regular aerobic exercise, the intensity and duration of which gradually increase. With their help you can lose 5 kg in about a month or a little more. But on the other hand, this will be a real reduction in fat reserves, not a formal short-term result.
Contraindications
Extreme weight loss regimen is categorically contraindicated for people with:
- hypertension and / or diabetes 2-3 degrees;
- any diseases of the digestive system;
- cardiovascular problems;
- oncological and autoimmune diseases.
Pregnant and breastfeeding women should never lose weight, especially so fast. You should not expose your body to such tests if you have recently undergone serious injuries or surgeries - you should first give it a chance to fully recover.
Rapid weight loss techniques will be ineffective for those who have metabolic disorders - they will have to solve the main problem first.
Optimal mode of operation
But it’s best not to set goals like losing 5kg in just a week at first. If you haven’t followed your own body and gained a lot of excess, don’t make it suffer even more, trying to get your weight back to normal as soon as possible.
It is better to listen to the advice of a nutritionist and gradually lose weight, adhering to the norms acceptable to the body:
- with an initial weight of more than 120 kg, it is quite acceptable to lose 5 kg in 2 weeks;
- with a body weight of 100 to 20 kg, you can lose 5 kg in three weeks;
- but for those who have not reached 100 kg, it is better to lose weight no faster than 5 kg per month.
At this rate of weight loss, the body has time to adapt to new conditions, and metabolic processes do not slow down. This means that the weight will not return immediately after the end of the diet, as after the express weight loss.
Bitan! Intense physical activity is contraindicated in people who are overweight. But for them it is quite possible to lose 5 kg in two weeks on the principles of a healthy diet, which is better to learn from a nutritionist.
Reviews and results
Nutritionists say that losing 5 kg in 2 weeks is quite possible without harm to health only if you combine a proper diet with moderate physical activity. But to keep the result, it is better to live in this mode for a whole month.
Initially, the weight will disappear faster, but then it will start to stabilize. This is called the "plateau effect" when the body adjusts to a new lifestyle and stops losing weight. If you want to continue losing weight, you will need to reduce your calorie intake or increase your physical activity.
There are those who claim to know how to lose pounds by almost one size overnight. We are talking about the use of magnesium powder dissolved in water for weight loss, which is taken in the evening after dinner. The drug has a pronounced laxative effect and really allows you to miss one or two pounds in the morning. But at the same time it strongly dehydrates the body, and with frequent use leads to constipation and intestinal dysbiosis. Once or twice, if absolutely necessary, this method can be used, but no more.
Important advice
The safest method of weight loss is a healthy lifestyle and regular exercise. And this isn’t necessarily aerobics or a workout at the gym.
Ball games, swimming, rollerblading, cycling - all of these are great for training muscles, burning calories and maintaining a normal weight.
You’ll be surprised to learn how much you can lose 5kg by simply eliminating sugar, alcohol and other unhealthy foods from your diet! The weight starts to disappear from the second week, even if you do nothing else.
And if you help the body a little, then the body will start to change for the better quickly. So maybe you shouldn’t rush, but is it better to go the natural and beneficial route?