You always want to get rid of extra pounds as soon as possible. First, because dieting for a long time is boring and tiring. Secondly, because they often think seriously about losing weight at the moment 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 quickly lose weight by 5 kg; you can achieve such a result even in a week. But is it worth doing and how will such a rate of weight loss affect health?
Cherished 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 fit into your favorite dress or last year's jeans. Having lost five kilograms, the body decreases in volume by about a size. Although this rule does not always work.
The problem is that 5 kilograms is an absolute value, and doctors advise evaluating the results of weight loss as a percentage, relative to the initial body weight.
A safe weight loss rate 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 threat to health.
A little more math. Nutritionists have calculated that in order to get rid of just 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 not to eat at all and at the same time sweat in the gym in order to lose 5 kg in 5 days, as some newfangled 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, you can quickly lose weight by 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 such an 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 away with the weight? The answers to these questions will definitely not please you!
- Water.It is easiest to remove water from the body. Therefore, diuretic components are present in all weight loss drugs. Thus, it is quite possible to lose weight by 5 kg 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 headaches.
- Feces.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 strong 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 volumes remain. At the same time, metabolic processes slow down and when returning to the usual way of life, 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 assess your capabilities. It is very difficult to maintain the obtained result, as well as to rebalance the organism, which is upset by the strongest stress.
Weight loss methods
Are there healthier ways to lose 5 kg in a week? With a fair amount of skepticism, these include fasting, extreme diets, and strenuous exercise. Moreover, these methods must be used with great care, constantly monitoring your own well-being. If it deteriorates sharply, extreme weight loss must be stopped urgently!
Starvation
It is possible and necessary to use fasting to unload the digestive system. But in order 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 on 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, you can alternate the day of the vegetarian diet with fasting during the week. In total, it turns out 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 during vegetarian days.
Whichever of the fasting options you choose, about a week before it, you need to give up too fatty and fried foods and reduce the amount of meat consumed. This is necessary in order 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 for the sake of quickly gaining harmony, softer methods are suitable, how to lose 5 kg in just a week. Nutritionists call them "extreme diets. "And this is no coincidence: abrupt 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 disadvantage - 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 notes 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, 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 with 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, pre-filled with kefir or yogurt for the night.
- Apple.Eat 1. 5 kg of green apples every day (always with the skin). 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 does go away 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 contains 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 shop.Caffeine stimulates metabolism and increases physical activity. To the light diet menu, add up to 5 cups of coffee without cream and sugar per day, drunk before each meal.
- Egg.It is based on boiled eggs, with which (2 pcs. ) You must start each meal. Unsweetened fruits, vegetables, low-fat 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.All 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.
Features and detailed diets for each of these diets can be easily found on the Internet. And at the same time, find out about 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 maintain the result achieved 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.
Physical exercises
Without making major changes to your usual diet and sports, you will not be able to quickly lose weight.
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 been involved in sports before suddenly begin to train for hours in the gym, forcing the body to work for wear and tear. Already on the second day, such would-be athletes are in for an extremely unpleasant surprise - the strongest dizziness, muscle spasms, and often sprains.
But the saddest thing is that incorrectly selected loads lead to a set of muscle mass, and not to a loss of fat.
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 a little more. But on the other hand, this will be a real reduction in fat reserves, and not a formal short-term result.
Contraindications
An extreme weight loss regimen is categorically contraindicated for people with:
- hypertension and / or diabetes grade 2-3;
- 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 rapidly. You should not expose the body to such tests if you have recently undergone serious injuries or surgeries - first you need to give it the opportunity to fully recover.
Fast weight loss methods will be ineffective for those who have metabolic disorders - they will have to solve the main problem first.
Optimal mode
But it is best not to initially set goals such as losing 5 kg in just a week. If you have not kept track of your own body and gained a lot of excess, do not make it suffer even more, trying to bring the 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 norm acceptable 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 return back, as after express weight loss.
Important! Intensive physical activity is contraindicated in people with large 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 about 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 in order to keep 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 begin 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 have to reduce the calorie intake or increase physical activity.
There are those who claim that they know how to lose weight by almost one size overnight. We are talking about 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 miss 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 method of losing weight is a healthy lifestyle and regular exercise. And this is not necessarily aerobics or exercise in the gym.
Ball games, swimming, rollerblading, cycling - all these are great for training muscles, burning calories and helping to maintain a normal weight.
You will be surprised when you find out how much you can lose 5 kg by simply eliminating sugar, alcohol and other unhealthy foods from your diet! Weight begins to go away from the second week, even if nothing else is done.
And if you help the body a little, then the body will begin to rapidly change for the better. So maybe you shouldn't rush, but it is better to go the natural and useful way?