You always want to get rid of extra pounds as soon as possible. First, because dieting for a long time is boring and tiring. Second, because they often think seriously about losing weight 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 weight fast; you can achieve this result even in a week. But is it worth doing it and how will such a rate of weight loss affect health?
Darling five
It is often women who are looking for ways to lose 5 kg per week on an emergency basis. Can you guess why? Because it will allow you to slip into your favorite dress or jeans from last year. After losing five kilograms, the body shrinks in size by about one 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 rate of weight loss is considered to be no more than 1% per week. With a weight of 100 kg, this represents about 5 kg per month. Losing 5kg in a week can be considered extreme, and anything extreme is a health threat.
A little more math. Nutritionists have calculated that to get rid of a single 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 around 2, 000. How many days do you need to have no food at all and still sweat at the gym to lose 5 kg in 5 days? , as some fad diets promise? And how to achieve such a result when some still manage to achieve such a goal?
Dangerous for your health
As you have already understood, lose weight quickly 5 kg per week, with a strong urge, you still can. 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 happens with the weight? The answers to these questions will certainly not please you!
- The water.It is easier to remove water from the body. Therefore, all weight loss drugs contain diuretic components. Thus, it is quite possible to lose weight of 5 kg even in 3 days. The price to pay for such a result: a violation of vitamin and mineral balance, dehydration, a congested heart and kidneys, gray and dry skin and constant headaches.
- Faeces.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. Having caused diarrhea, it is quite possible to lose several pounds in three days. But at the same time, you can have dysbiosis, dehydration, disturbance of the digestive system, exacerbation of hemorrhoids.
- Muscular.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 stores for even worse times. Suddenly, the mass leaves, but the volumes remain. At the same time, metabolic processes slow down, and when you return to your usual lifestyle, the weight increases significantly.
So, before you say: "I want to lose 5 kg in 7 days! ", Think about the consequences and really assess your abilities. It is very difficult to maintain the result obtained, as well as to rebalance the organism, which is 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. In addition, these methods should be used with great caution, constantly monitoring their own well-being. If it worsens sharply, extreme weight loss must be stopped urgently!
famine
It is possible and necessary to use fasting to unload the digestive system. But in order to lose 5 kg weight in 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 each other. But for an unprepared body, that's 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 that 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 fasting option you choose, about a week before you should give up overly fatty and fried foods and reduce the amount of meat eaten. This is necessary for the relief of the liver and kidneys, which are under increased load during fasting.
If you managed to lose weight in 3 days, then you need to resume your usual diet in the same way - gradually adding familiar foods to the menu. You can only practice such hunger strikes once in two to three months.
Extreme diets
For those who are not ready to completely give up food, even to quickly gain harmony, gentler methods are suitable, how to lose 5 kg in just a week. Nutritionists call them "extreme diets". And this is no coincidence: sudden changes and severe restrictions in the usual diet are the strongest stress on 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, 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 proper functioning of the body.
By 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 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 in danger of 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 on). For those with stomach or bowel issues, you can bake them. You can eat 150 grams of lean meat or fish once a day.
- Juice.Every 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 to get rid of cellulite. The menu contains lean meat or fish, fresh or boiled vegetables, eat half a grapefruit 3-4 times a day.
- White 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, berries, fruit juices, kefir.
- Coffee.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, to drink before each meal.
- Egg.It is based on hard-boiled eggs, with which (2 pcs. ) You need to start each meal. Unsweetened fruits, vegetables and 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.Every seven days, the menu consists of fat-burning soups: pumpkin, celery, onion, etc. You can eat one type of soup or alternate them. But no other food is acceptable.
The detailed characteristics and diets of 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 obtained in this way. During seven days of malnutrition, metabolic processes have time to slow down, and a return to the usual portions will immediately affect the figure.
Physical exercises
Without making major 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 significantly overloads the body, can lead to dizziness, tachycardia and injury.
The other extreme is no less harmful - when people who have never done sports before suddenly start training for hours at the gym, forcing the body to work for wear and tear. From the second day, such aspiring athletes will have an extremely unpleasant surprise - the strongest dizziness, muscle spasms and often sprains.
But the sad part is that improperly chosen loads lead to overall muscle mass, not fat loss.
Fat is quickly burned 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, it will be a real reduction in fat stores, and not a formal short-term result.
Contraindications
An extreme weight loss diet is categorically contraindicated for people with:
- hypertension and / or grade 2-3 diabetes;
- any disease 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 had serious injuries or surgeries - you should first give it the opportunity to fully recover.
Rapid weight loss techniques will be ineffective for those with metabolic disorders - they will have to solve the main problem first.
Optimal mode
But it is better not to set goals like losing 5 kg in just one week at the outset. If you haven't been following your own body and you've gained a lot of excess, then don't 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 gradually lose weight, staying 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 100-20 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 faster than 5 kg per month.
At this rate of weight loss, the body has time to adjust to the 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 express weight loss.
Important! Intense physical activity is contraindicated in people who are significantly overweight. But for them, it is quite possible to lose 5 kg in two weeks on the principles of a healthy diet, which it is better to learn from a nutritionist.
Reviews and results
Nutritionists say that losing 5 kg in 2 weeks is only quite possible without harming health if you combine good 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, and 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 continue losing weight, you will need to reduce calorie intake or increase physical activity.
There are those who claim to know how to lose weight from almost a 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 a kilogram or two 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 tips
The safest way to lose weight is a healthy lifestyle and regular physical activity. And it doesn't have to be aerobics or exercise at the gym.
Ball games, swimming, rollerblading, cycling - all of these are great for training muscles, burning calories, and helping maintain normal weight.
You will be surprised when you find out how much you can lose 5 kg just by eliminating 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 you help the body a little bit, then the body will start to change quickly for the better. So maybe you shouldn't rush, but is it better to go in a natural and useful way?