You always want to get rid of the extra pounds as soon as possible. First, because long dieting is boring and tiring. Second, because they often think seriously about losing weight the moment 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 quickly lose weight of 5 kg, you can achieve this result even in a week. But is it worth doing and how will such a weight loss rate affect health?
Beloved five
Often it is women who are looking for ways to urgently lose 5 kg per week. Can you guess why? Because it will allow you to get into your favorite dress or jeans from last year. Having lost five kilograms, the body decreases in volume by about one size. Although this rule doesn't always work.
The problem is that 5 kilograms is an absolute value and doctors recommend evaluating the weight loss results as a percentage of the starting body weight.
A safe rate of weight loss is considered to be no more than 1% per week. With a weight of 100 kg, this is about 5 kg per month. Losing 5 kg in a week can be considered extreme, and any extreme is a health threat.
A little more math. Nutritionists have calculated that to eliminate just one kilogram of fat it is necessary to create a deficit of 7, 000 calories. If you multiply them by 5, you get 35, 000 kcal, with an average daily intake of around 2, 000. How many days do you need to not eat at all and still sweat in the gym to lose 5 kg in 5 days, as some new diets promise? And how is such a result achieved when some still manage to achieve such a goal?
Dangerous for health
As you already understood, quickly lose weight by 5 kg per week, with a strong desire, you can still. But that 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 starve or eat extreme diets and what goes away with the weight? You will surely not like the answers to these questions!
- Water.It is easier 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 weight even in 3 days. The price for such a result: a violation of the vitamin and mineral balance, dehydration, congested heart and kidneys, dry gray skin and constant headache.
- I did.If you constantly eat unhealthy food and do not periodically cleanse the body, up to 3-4 kilograms of feces can accumulate in the intestines of an adult. Having provoked diarrhea, it is quite possible to lose several kilograms in three days. But at the same time, you can get dysbiosis, dehydration, disruption of the digestive system, exacerbation 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, leaving fat reserves for even worse times. As a result, the mass goes away, but the volumes remain. At the same time, metabolic processes slow down and when you return to your usual lifestyle, the 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 obtained, as well as to rebalance the organism, upset by the strongest stress.
Weight Loss Methods
Are there any healthier ways to lose 5kg in a week? With a fair amount of skepticism, these include fasting, extreme diets, and strenuous exercise. Furthermore, these methods must be used with great care, constantly monitoring one's well-being. If it deteriorates sharply, extreme weight loss must be stopped urgently!
Hunger
It is possible and necessary to use fasting to discharge the digestive system. But to lose weight 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 with pure non-carbonated water or unsweetened green tea.
Ideally, these days should follow in a row. But for an unprepared organism, this is too much stress. Therefore, as an option, it is possible to alternate the day of the vegetarian diet with fasting during the week. In total, there are three hungry days and four vegetarian days. For three days without food, it takes about the same amount of kilograms, and the other two are lost on vegetarian days.
Whichever fasting option you choose, about a week in advance, you need to give up too fatty and fried foods and reduce the amount of meat consumed. This is necessary to relieve the liver and kidneys, which are subject to an increased load during fasting.
If you managed to lose weight in 3 days, you need to return to your usual diet in the same way, gradually adding familiar foods to the menu. You can practice such hunger strikes no more than once within two to three months.
Extreme diets
For those who are not ready to completely give up food, even to quickly regain harmony, softer methods are suitable, such as losing 5 kg in just one week. Nutritionists call them "extreme diets". And this is not a coincidence: sudden changes and severe restrictions on the usual diet are the strongest stress for the body, which not everyone can easily tolerate.
Any express diet is actually a mono diet or a combination of several types of mono diets. This is the secret of their effectiveness, this is also their main drawback: in seven days a deficit is created not only of calories, but also of precious 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 express 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 where you are not threatened by vitamin deficiency. Buckwheat contains most of the vitamins and minerals necessary for the normal functioning of the body. But to preserve them, buckwheat is eaten raw, pre-filled with kefir or yogurt for the night.
- Apple.Eat 1. 5kg of green apples every day (always with the peel). For those with stomach or intestinal problems, you can bake them. You can eat 150 grams of lean meat or fish once a day.
- Juice. All seven days, drink only freshly squeezed fruit and vegetable juices. The weight disappears quickly, but due to the lack of fiber, constipation and abdominal pain can occur.
- Grapefruit.It is useful for those who want not only to lose weight, but at the same time get rid of cellulite. The menu includes lean meat or fish, fresh or boiled vegetables, eat half a grapefruit 3-4 times a day.
- Curd.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.
- Coffee bar.Caffeine stimulates the metabolism and increases physical activity. To the light diet menu, add up to 5 cups of coffee without cream and without sugar per day, drunk before each meal.
- Egg.It is based on hard-boiled eggs, with which (2 pcs. ) It is necessary to start each meal. Low-fat fruits, vegetables and dairy products remain in the diet.
- Protein.The diet consists of lean meat or fish (boiled or grilled) and vegetables. Low-fat dairy products are allowed.
- Soup.Every seven days the menu consists of fat-burning soups: pumpkin, celery, onion, etc. You can eat only one type of soup or alternate them. But no other food is acceptable.
The features 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 most difficult thing is not to sit for a week on the chosen diet, but to keep the result obtained in this way. For seven days of malnutrition, metabolic processes have time to slow down, and a return to the usual portion sizes will immediately affect the figure.
Phisical exercises
Without making major changes to your usual diet and sport, you will not be able to lose weight quickly.
And for those who want to lose 5 kg per week, exercise must be done very carefully. Training with a low-calorie diet greatly overloads the body, can lead to dizziness, rapid heartbeat and injury.
No less harmful is the other extreme - when people who have not been involved in sports before suddenly start training for hours in the gym, forcing the body to work for wear. Already on the second day, these aspiring athletes have an extremely unpleasant surprise: the strongest dizziness, muscle spasms and often sprains.
But the saddest thing is that incorrectly chosen loads lead to a set of muscle mass and not fat loss.
Fat is quickly burned with regular aerobic exercise, the intensity and duration of which gradually increases. With their help, you can lose 5 kg in about a month or so. But on the other hand, this will be a real reduction in fat stores and not a formal short-term result.
Contraindications
An extreme weight loss regimen is categorically contraindicated for people with:
- hypertension and / or grade 2-3 diabetes;
- any diseases of the digestive system;
- cardiovascular problems;
- oncological and autoimmune diseases.
In no case should pregnant women and nursing mothers lose weight, especially so quickly. You should not expose the body to such tests if you have recently suffered serious injuries or surgery - you must first give it the opportunity to fully recover.
Quick weight loss techniques will be ineffective for those who have metabolic disorders - they will have to solve the main problem first.
Optimal mode
But it's best not to set yourself goals initially like losing 5kg in just one week. If you haven't tracked your body and gained a lot in excess, don't make it suffer even more by trying to get your weight back to normal as soon as possible.
It is better to listen to the advice of nutritionists and lose weight gradually, keeping within the acceptable norm for 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 decrease by 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 immediately after the end of the diet, the weight will not come back, like after an express weight loss.
Important! Intense physical activity is contraindicated in people with great 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 get acquainted with 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 proper nutrition with moderate physical activity. But to maintain the result, it is better to live in this mode for a whole month.
At first, the weight will go away 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 physical activity.
There are those who claim they know how to lose nearly one size weight overnight. This is the use of magnesium powder dissolved in water for weight loss, taken in the evening after dinner. The drug has a pronounced laxative effect and really allows you to lose one or two kilograms 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 way to lose weight is a healthy lifestyle and regular exercise. And this isn't necessarily aerobics or exercise in the gym.
Ball games, swimming, rollerblading, cycling - all of this is great for training muscles, burning calories and helping maintain a normal weight.
You will be surprised when you discover how much you can lose 5 kg simply by eliminating sugar, alcohol and other unhealthy foods from your diet! The weight starts to go away from the second week, even if you do nothing else.
And if you help the body a little, the body will begin to change rapidly for the better. So maybe you shouldn't be in a rush, but is it better to go natural and useful?