You always want to get rid of extra pounds as soon as possible. First, because diets for a long time are 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 pounds, but 3-5 (sometimes more). There are many ways to lose 5 kg fast; you can achieve this result even after a week. But is it worth doing and how will such a rate of weight loss affect health?
Covenant five
It is often women who urgently look for ways to 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. After losing five pounds, the body decreases in volume by about the size. Although this rule does not always work.
The problem is that 5 kilograms is an absolute value and doctors advise to evaluate the results of weight loss as a percentage of the initial body weight.
The safe rate of weight loss is considered to be no more than 1% per week. At a weight of 100 kg this is about 5 kg per month. Losing 5 kg per week can be considered extreme and any extreme is a health threat.
A little more math. Nutritionists have calculated that to get rid of just one kilogram of fat, you need 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 about 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, assome new-fangled diets promise? And how is such a result achieved when some still manage to achieve such a goal?
Dangerous to health
As you already know, 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 disappears with weight? You will definitely not like the answers to these questions!
- Water.It is easiest to remove water from the body. Therefore, diuretic components are present in all weight loss drugs. In this way it is quite possible to lose 5 kg even in 3 days. The price for such a result: a violation of vitamin and mineral balance, dehydration, congested heart and kidneys, dry gray skin and constant headaches.
- Stools.If you constantly eat junk food and do not clean the body periodically, up to 3-4 kilograms of feces can accumulate in the intestines of an adult. Once you provoke diarrhea, it is quite possible to lose a few pounds in three days. But at the same time you can get dysbiosis, dehydration, digestive disorders, exacerbation of hemorrhoids.
- Muscle.Contrary to popular belief, with a high 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 normal lifestyle, you gain weight dramatically.
Therefore, before you say to yourself: "I want to lose 5 kg in 7 days! "Think about the consequences and really consider your options. It is very difficult to maintain the result, as well as to balance the body, which is upset by the strongest stress.
Weight loss methods
Are there healthier ways to lose 5 kg per week? With considerable skepticism, they include starvation, extreme diets and strenuous exercise. In addition, these methods must be used with great care, constantly monitoring their own well-being. If it deteriorates sharply, extreme weight loss must be stopped urgently!
Hunger
It is possible and necessary to use fasting to unload the digestive system. But to lose 5 kg in 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 a row. But for the 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 to be three hungry days and four vegetarian days. Approximately the same amount of weight is needed for three days spent without food, and the other two are lost during the vegetarian days.
Whichever fasting option you choose, about a week before it, you should 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 subjected to increased stress during fasting.
If you have managed to lose weight in 3 days, you should return to your usual diet in the same way - gradually add familiar foods to the menu. You can practice such hunger strikes no more than once in two to three months.
Extreme diets
For those who are not ready to give up food completely, even because of the rapid acquisition of harmony, softer methods are suitable, how to lose 5 kg in just one week. Nutritionists call them "extreme diets. " And this is no accident: abrupt changes and severe limitations of the usual diet are the strongest stress for the body, which not everyone can easily tolerate.
Each 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 their main drawback - for seven days there is a deficit not only in calories but also in valuable nutrients needed for proper functioning of the body.
On the seventh day, almost all noted a significant deterioration in general health and other signs of vitamin deficiency: paleness, weakness, dizziness, dry skin.
The most popular express diets are:
- Kefir.For seven days you should drink low-fat kefir (1, 5 liters per day) and eat fresh vegetables in limited quantities.
- Buckwheat.The only monodiet in which you are not threatened by a deficiency of vitamins. 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, 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.Drink only freshly squeezed fruit and vegetable juices for seven days. The weight really disappears quickly, but due to the lack of fiber, constipation and abdominal pain can occur.
- Grapefruit.It is useful for those who want not just to 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.
- Cottage cheese.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, fruits, 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 a day, drunk before each meal.
- EggIt is based on boiled eggs, with which (2 pcs. ) You should start each meal. Unsweetened fruits, vegetables, 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.All seven days the menu consists of soups for burning fat: pumpkin, celery, onions and more. 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 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 maintain the achieved result in this way. For seven days of malnutrition metabolic processes have time to slow down and return to normal portion sizes will immediately affect the figure.
Exercise
Without making big changes to 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 for hours in the gym, forcing the body to work for wear. On the second day, such potential athletes will face 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, 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 stores, not a formal short-term result.
Contraindications
Extreme weight loss is strictly contraindicated for people with:
- hypertension and / or diabetes grade 2-3;
- any diseases of the digestive system;
- cardiovascular problems;
- oncological and autoimmune diseases.
Under no circumstances should pregnant women and nursing mothers lose weight, especially so quickly. You should not expose your body to such tests if you have recently suffered serious injuries or surgeries - you must first allow it to fully recover.
Rapid weight loss techniques will be ineffective for those who have metabolic disorders - they will first have to solve the main problem.
Optimal mode
But it is best not to initially set goals such as losing 5 kg in just one week. If you haven't monitored your own body and you've gained a lot of excess, don't make it suffer any 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, following the norm acceptable to the body:
- at an initial weight over 120 kg it is perfectly 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 immediately after the end of the diet, the weight will not return, as after express weight loss.
Important! Intense physical activity is contraindicated in overweight people. But for them it is quite possible to lose 5 kg in two weeks on the principles of healthy eating, which is better to learn from a nutritionist.
Reviews and results
Nutritionists say that losing 5 kg in 2 weeks is completely possible without harm to health only if you combine proper nutrition with moderate physical activity. But to keep the result, it is better to live in this mode for a whole month.
At first, the weight will disappear faster, but then it will begin to stabilize. This is called the "plateau effect" when the body adapts to a new lifestyle and stops losing weight. If you want to keep 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 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 pounds in the morning. But at the same time it severely 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 to lose weight is a healthy lifestyle and regular exercise. And it's not necessarily aerobics or exercise in the gym.
Ball games, swimming, rollerblading, cycling - all of these are great for training muscles, burning calories and helping to maintain a normal weight.
You will be surprised to find out how much you can lose 5 kg 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 quickly begin to change for the better. So maybe you shouldn't rush, but is it better to go the natural and beneficial way?