Lose 5kg in a week. It is possible, but is it necessary?

You always want to get rid of extra pounds as soon as possible. First, because dieting is boring and tiring for a long time. Second, because they often have serious thoughts about losing weight when you need to look your best now. And the goal is usually not a modest 1-2 kilograms, but 3-5 (sometimes more). There are many ways to lose 5kg weight quickly, and you can achieve this result in a week. But is it worth doing and how will such weight loss affect health?

Estimated five

Often it is women who are looking for ways to desperately lose 5 kg per week. Can you guess whyBecause it allows you to fit into your favorite dress or last year's jeans. After the body has lost five kilograms, the volume decreases by about one size. Although this rule doesn't always work.

The problem is that 5 kilograms is an absolute figure, and doctors recommend evaluating the results of weight loss as a percentage of your original body weight.

The safe rate of weight loss is no more than 1% per week. With a weight of 100 kg, this is approx. 5 kg per month. A loss of 5 kg in a week can be considered extreme, and each extreme is a threat to health.

Just a little more math. Nutritionists have calculated that to lose just one kilogram of fat, you need to run a 7, 000-calorie deficit. Multiply it by 5, you get 35, 000 kcal, with an average daily intake of around 2, 000 do newfangled diets promise? And how is such a result achieved if some still manage to achieve such a goal?

Dangerous to health

As you already understood, if you crave a lot, you can quickly lose 5 kg per week. But such weight loss has nothing to do with burning fat. Getting rid of so much 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? You will definitely not like the answers to these questions!

1. Water.The easiest way to remove water from the body. Therefore, diuretic components are included in all drugs for weight loss. So it is quite possible to lose 5 kg in 3 days. The price of such a result: a violation of the vitamin and mineral balance, dehydration, clogged heart and kidneys, dry gray skin and constant headaches.
2. Feces.If you constantly eat unhealthy foods and do not clean the body regularly, up to 3-4 kilograms of feces can accumulate in an adult's intestines. Having provoked diarrhea, it is quite possible to lose several kilograms in three days. However, at the same time, you can get dysbiosis, dehydration, digestive system disruption and hemorrhoids exacerbation.
3. Muscle.Contrary to popular belief, the body does not consume its own fat in the event of a severe calorie deficit, but uses muscle mass as an internal reserve and leaves 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 you return to your usual lifestyle, weight increases dramatically.

So before you say to yourself: "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 achieved and to rebalance the organism disturbed by the greatest stress.

Methods for losing weight

Are There Healthier Ways To Lose 5kg In A Week? With some skepticism, this includes fasting, extreme dieting, and strenuous exercise. In addition, these methods must be used with great care and your own well-being must be constantly monitored. If it deteriorates significantly, the extreme weight loss must be stopped urgently!

hunger

It is possible and necessary to relieve the digestive system through fasting. However, in order to lose 5 kg in a week, you need to refrain from food for at least three days, and do so completely - fasting is carried out only with pure non-carbonated water or unsweetened green tea.

Ideally, these days should follow one another. But this is too much stress for an unprepared organism. Therefore, you can optionally alternate the day of the vegetarian diet with fasting during the week. A total of three hungry days and four vegetarian days result. It takes roughly the same amount of kilograms for three days without food, the other two are lost on vegetarian days.

Whichever of the fasting options you choose, about a week in advance you have to refrain from eating too fatty and fried foods and reduce meat consumption. This is necessary to relieve the liver and kidneys, which are subject to increased stress when 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 go on such hunger strikes at most once within two to three months.

Extreme diets

For those who are not ready to give up food completely, even to quickly achieve harmony, softer methods are suitable for losing 5 kg in just a week. Nutritionists call them "extreme diets". And that is no coincidence: Abrupt changes and severe restrictions in the usual diet are the greatest stress on the body that 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 there is a deficit 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: paleness, weakness, dizziness, dry skin.

The most popular express diets are:

1. Kefirnaya.For seven days you need to drink low-fat kefir (1. 5 liters per day) and eat fresh vegetables in limited quantities.
2. Buckwheat.The only mono diet with which there is no risk of vitamin deficiency. Buckwheat contains most of the vitamins and minerals necessary for the normal functioning of the body. But to make them more durable, buckwheat is eaten raw, pre-filled with kefir or yogurt for the night.
3. Apple.Eat 1. 5 kg of green apples daily (always with the skin). Those who have stomach or intestinal problems can bake them. You can eat 150 grams of lean meat or fish once a day.
4. Juice.Drink only freshly squeezed fruit and vegetable juices every seven days. While the weight goes away quickly, due to the lack of fiber, constipation and abdominal pain can occur.
5. Grapefruit.It is useful for those who not only want to lose weight but also want to get rid of cellulite at the same time. The menu includes lean meat or fish, fresh or boiled vegetables, eat half a grapefruit 3-4 times a day.
6. Quark.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.
7. Coffee shop.Caffeine stimulates the metabolism and increases physical activity. For light nutrition, add up to 5 cups of coffee per day without cream and sugar, to be drunk before each meal.
8. Egg.It is based on boiled eggs, which you need to start each meal (2 pcs) with. Unsweetened fruits, vegetables, low-fat dairy products remain in the diet.
9. Protein.The diet consists of lean meat or fish (cooked or grilled) and vegetables. Low-fat dairy products are allowed.
10. Soup.Every seven days the menu consists of fat-burning soups: pumpkin, celery, onion, etc. You can only eat one type of soup or alternate them. But no other food is acceptable.

Features and detailed diets for each of these diets can easily be found on the internet. At the same time, find out about contraindications, the list of which is quite long.

But the most difficult thing is not to sit on the chosen diet for a week, but to keep the result obtained in this way. Seven days of malnutrition have metabolic processes to slow down, and a return to usual portion sizes has an immediate effect on the figure.

Sports exercise

Without making big changes to your usual diet and exercise, you will not be able to lose weight quickly.

And if you want to lose 5 kg per week, you should exercise with the greatest care. Exercising on a low-calorie diet puts a lot of strain on the body and can lead to dizziness, palpitations and injuries.

The other extreme is no less damaging - when people who have not done any sport suddenly start training for hours in the gym, forcing the body to wear out. Such would-be athletes already experience an extremely unpleasant surprise on the second day - extreme dizziness, muscle cramps and often also sprains.

But the saddest thing is that improperly chosen loads result in a range of muscle mass, not fat loss.

With regular aerobic exercise, the intensity and duration of which gradually increase, fat is burned quickly. With their help, you can lose 5 kg in about a month or a little more. On the other hand, however, this is a real reduction in fat reserves and not a formal short-term result.

Contraindications

Extreme weight loss is categorically contraindicated for people with:

• High blood pressure and / or grade 2-3 diabetes;
• any digestive system diseases;
• Cardiovascular problems;
• oncological and autoimmune diseases.

Pregnant and breastfeeding mothers should never lose weight, especially not so quickly. You should not expose the body to such tests if you have recently undergone serious injury or surgery - first you need to give it a chance to fully recover.

Rapid weight loss techniques will be ineffective for those with metabolic disorders - they must first solve the main problem.

Optimal mode

But it is best not to set any goals for the time being, like losing 5kg in just a week. If you are not keeping track of your own body and you have gained way too much, don't make it suffer any more and try to get the weight back to normal as soon as possible.

It is better to listen to the advice of nutritionists and gradually lose weight, observing 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 lose 5 kg in three weeks;
• But for those who have not reached 100 kg, it is better not to lose weight faster than 5 kg per month.

With this 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 does not return, like after an explicit weight loss.

Important! Intense physical activity is contraindicated in people who are severely overweight. But for them it is quite possible to lose 5 kg in two weeks following 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 without harm to health is possible only if you combine proper nutrition with moderate physical activity. However, to get 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 known as the "plateau effect" when the body adapts to a new lifestyle and stops losing weight. If you want to lose weight further, you have to reduce your calorie intake or increase physical activity.

There are those who claim they know how to lose almost one size overnight. We are talking about the use of magnesium powder dissolved in water for weight loss, which is taken in the evening after dinner. The drug has a pronounced laxative effect and really makes you miss a kilogram or two in the morning. At the same time, however, it greatly dehydrates the body and, with frequent use, leads to constipation and intestinal dysbiosis. This method can be used once or twice if absolutely necessary, but no more.

Important NOTE

The safest way to lose weight is to live a healthy lifestyle and exercise regularly. And that's not necessarily aerobics or gym exercise.

Ball games, swimming, rollerblading, biking - all of these are great for building muscles, burning calories, and maintaining a normal weight.

You will be surprised to find out how much you can lose 5kg by simply cutting sugar, alcohol and other unhealthy foods from your diet! From the second week onwards, even if you don't do anything else, the weight will start to go away.

And if you help the body a little, the body will quickly change for the better. So maybe you shouldn't rush, but is it better to go the natural and useful way?