You always want to get rid of the extra pounds as soon as possible. First, because a long-term diet is boring and tiring. Second, because they often think seriously about losing weight the moment you have to look good now. And the goal is usually not a modest 1-2 kilograms, but 3-5 (sometimes more). There are many ways to lose weight fast with 5kg; you can achieve this result in as little as a week. But is it worth doing, and how does this level of weight loss affect your health?
He nurtured five
Often women are looking for opportunities to lose 5 kg of emergency weight per week. Can you guess why? Because it allows you to fit into your favorite dress or last year’s jeans. After losing five kilograms, the volume of the body decreases by about the same amount. Although this rule does not always work.
The problem is that 5 pounds is an absolute value, and doctors advise to evaluate the results of weight loss as a percentage of your initial body weight.
The rate of safe weight loss can be up to 1% per week. With a weight of 100 kg, this is about 5 kg per month. Losing 5 kg in one week is considered extreme and every extreme is a health hazard.
One more math. Nutritionists have calculated that in order to get rid of just one kilogram of fat, a deficiency of 7, 000 calories must be created. If you multiply it by 5, you get 35, 000 kcal, the average daily intake is about 2, 000. How many days do you not have to eat and still sweat in the gym to lose weight in 5 days in 5 days as some novel diets promise? And how can such a result be achieved when some still manage to achieve such a goal?
Dangerous for health
As you already understand, you can lose weight fast by 5 kg per week, with great desire, even then. But such weight loss has nothing to do with fat burning. Getting rid of this amount of fat in 7 days is unrealistic! So what happens in the body when we are starving or on extreme diets and what is going on with our weight? You will definitely not like the answers to these questions!
- Water.Water is easiest to remove from the body. Therefore, diuretic components are present in all diets. This makes it completely possible to lose 5 kg in up to 3 days. The price for such a result: a 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 consume unhealthy foods and do not clean your body regularly, up to 3-4 pounds of feces can accumulate in an adult’s gut. By causing diarrhea, you can lose several pounds in three days. But at the same time you can get dysbiosis, dehydration, disruption of the digestive system, worsening of hemorrhoids.
- Muscle.Contrary to popular belief, with a severe calorie deficit, the body does not consume its own fat, but uses muscle mass as an internal reserve, so fat reserves are depleted for even worse times. As a result, the weight goes away, but the quantities remain. At the same time, metabolic processes slow down and when you return to your normal lifestyle, your weight increases dramatically.
Therefore, before you say to yourself, "I want to lose 5 kg in 7 days! ", Think about the consequences and really evaluate your abilities. It is very difficult to maintain the result achieved and to balance the body, which is disturbed by the strongest stress.
Weight loss methods
Are there healthier ways to lose 5 kg in a week? In addition to pleasant skepticism, these include fasting, extreme diets, and strenuous exercise. Moreover, these methods must be applied very carefully, constantly monitoring their own well-being. If it deteriorates badly, the extraordinary weight loss must be stopped urgently!
Starvation
It is possible and necessary to use fasting to unload the digestive system. But to lose 5kg in a week, you need to give up food for at least three days, and completely - fasting is done only on pure carbonated water or unsweetened green tea.
Ideally, these days should follow one another. But for an unprepared organization, it’s too much stress. Therefore, as an option, you can replace the day of the vegetarian diet with fasting during the week. A total of three hungry and four vegetarian days turn out. Three days without meals require about the same amount of pounds, and the other two you lose on vegetarian days.
Whichever starvation option you choose, approx. A week before, you should give up overly fatty and fried foods and reduce the amount of meat you eat. This is needed to relieve the liver and kidneys, which are exposed to increased strain during fasting.
If you have managed to lose weight in 3 days, you should return to your normal diet in the same way - gradually adding familiar foods to your menu. You can practice such a hunger strike no more than once in two to three months.
Extreme diets
For those who aren’t even willing to give up food altogether for the sake of quick harmony, softer methods are suitable for how to lose 5kg in a week. Nutritionists call them an "extreme diet. "And it’s no coincidence: sudden changes and strict restrictions on your normal diet are the strongest stress for your body that not everyone can easily tolerate.
Any express diet is actually a mono diet or a combination of several mono diets. This is the secret of their effectiveness, this is their main disadvantage - in seven days there is a lack not only in calories, but also in the 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: pallor, weakness, dizziness, dry skin.
The most popular express diets are:
- Kefirnaya.For seven days, drink low-fat kefir (1, 5 liters per day) and eat fresh vegetables in limited quantities.
- Buckwheat.The only mono-diet in which there is no threat of vitamin deficiency. Buckwheat contains most of the vitamins and minerals needed for the body to function normally. But to preserve them, buckwheat is eaten raw, stuffed overnight with kefir or yogurt.
- Apple.Eat 1, 5 kg of green apples every day (always with skin). You may fry them if you have stomach or intestinal problems. You can consume 150 grams of lean meat or fish once a day.
- Juice.Only drink freshly squeezed fruit and vegetable juices every seven days. The weight does indeed go away, but fiber deficiency can cause constipation and abdominal pain.
- Grapefruit.It is useful for those who not only want to lose weight, but also get rid of cellulite. The menu includes lean meat or fish, fresh or cooked vegetables, eat half a grapefruit 3-4 times a day.
- Aludttej.It helps to 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. To the light diet menu, add up to 5 cups of coffee without cream and sugar daily before each meal.
- Egg.It is based on a boiled egg with which (2 pcs. ) You should start each meal. Unsweetened fruits, vegetables and low-fat dairy products remain in the diet.
- Protein.The diet consists of lean meat or fish (cooked or grilled) and vegetables. Low fat dairy products are allowed.
- Soup.The menu consists of fat-burning soups all seven days: pumpkin, celery, onion, etc. You can only consume one type of soup or replace them. But other food is not acceptable.
The characteristics and detailed diets of the diets can be easily found on the internet. And at the same time, you can find out the contraindications, the list of which is quite long.
But the hardest part is not to sit on your chosen diet for a week, but to maintain the result you have achieved. During the seven days of malnutrition, it is time for the metabolic processes to slow down and a return to normal dose levels will have an immediate effect on the figure.
Physical exercises
Without significant changes in your usual diet and sports, you will not be able to lose weight fast.
For those who want to lose 5 kg per week, exercise should be done with great care. Exercising on a low-calorie diet puts a lot of strain on the body and can lead to dizziness, tachycardia and injury.
No less damaging is the other extreme - when people who haven’t been into sports before suddenly start training for hours at the gym, forcing the body to work for wear. Such prospective athletes will be extremely unpleasantly surprised by the second day - the strongest dizziness, muscle cramps and frequent sprains.
But the saddest thing is that improperly selected loads lead to muscle mass stocking, not fat loss.
Fat is burned quickly with regular aerobic exercise, the intensity and duration of which gradually increase. With their help, you can consume 5 kg or a little more in about a month. But on the other hand, it will be a real reduction in fat reserves and an unofficial short-term result.
Contraindications
The extreme weight loss program is categorically contraindicated for those who:
- hypertension and / or 2-3.
- any disease of the digestive system;
- cardiovascular problems;
- oncological and autoimmune diseases.
Pregnant women and nursing mothers should not lose weight under any circumstances, especially so quickly. Do not subject your body to such examinations if you have recently had serious injuries or surgeries - you must first give them the opportunity to fully recover.
Fast weight loss techniques will be ineffective for those with metabolic disorders - they need to solve the main problem first.
Optimal mode
But it’s best not to initially set goals like losing 5 pounds in just one week. If you haven’t tracked your own body yet and won a lot of excess, don’t make it any more painful and try to normalize your weight as soon as possible.
It is better to listen to nutritionists and lose weight gradually, within acceptable standards for the body:
- For an initial weight of more than 120 kg, a weight loss of 5 kg in 2 weeks is quite acceptable;
- For body weights between 100 and 20 kg, it can be reduced by 5 kg in three weeks;
- but for those who have not reached 100 kg, it is better if the weight loss is not faster than 5 kg per month.
At this rate of weight loss, the body has time to adapt to the new conditions and the metabolic processes do not slow down. This means that immediately after completing the diet, the weight does not return as it is after express weight loss.
Important! Intense physical activity is contraindicated in large overweight people. But for them, it is entirely possible for them to consume 5 kg in two weeks based on the principles of healthy eating, which is better known from a nutritionist.
Opinions and results
Nutritionists say that losing 5 kg in 2 weeks is only possible without compromising your health if you combine proper nutrition with moderate physical activity. But to preserve the result, it is better to live in this mode for a full month.
At first, the weight goes away faster, but then it starts to stabilize. This is called the "plateau effect" when the body adapts to a new lifestyle and stops losing weight. If you want to continue losing weight, you need to reduce your calorie intake or increase your physical activity.
Some people claim to know how to lose weight in almost one size overnight. We are talking about weight loss of magnesium powder dissolved in water in the evening after dinner. The drug has a pronounced laxative effect and really allows you to lose a pound or two in the morning. But at the same time, it dries the body heavily and, with frequent use, leads to constipation and intestinal dysbiosis. Once or twice, if absolutely necessary, this method may be used, but not more.
Important advice
The safest way to lose weight is to lead a healthy lifestyle and exercise regularly. And it’s not necessarily aerobics or gym.
Ball games, swimming, roller skating, cycling - all are great for training muscles, burning calories and maintaining a normal weight.
You will be surprised to find out how much you can lose 5 kg if you simply exclude sugar, alcohol and other unhealthy foods from your diet! The weight starts to disappear from the second week, even if you don’t do anything else.
And if it helps the body a little, the body starts to improve quickly. So maybe you shouldn’t rush, but you better choose the natural and beneficial path?