You always want to get rid of extra pounds as soon as possible. First, because for a long time the diet is boring and tiring. Second, because they often think seriously about losing weight when you need to look good now. The target, as a rule, is 3-5 (sometimes more), not a modest 1-2 kilograms. There are many ways to lose 5 kg of weight; you can get this result in a week. But is it worth doing, and how will such weight loss affect health?
Five lovers
Often women are looking for ways to lose 5 pounds a week. Can you guess why? Because it will allow you to adapt to your favorite clothes or last year's jeans. A body that loses five kilograms loses about the same amount of volume. Although this rule does not always work.
The problem is that 5 kilograms is an absolute value, and doctors recommend evaluating the results of weight loss as a percentage of the initial body weight.
A reliable rate of weight loss is thought to be no more than 1% per week. About 5 kg per month with a weight of 100 kg. Losing 5 kg a week can be considered excessive, and any limit is a health hazard.
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 these by 5, you get 35, 000 kcal, which is an average daily intake of about 2, 000. To lose 5 kg in 5 days, as in some, you do not need to eat for a few days and sweat in the gym. Do you promise a newfangled diet? How can such a result be achieved when some people still manage to reach such a goal?
It is dangerous to health
As you already understand, losing 5 kg per week can continue with a strong desire. However, this type of weight loss has nothing to do with fat burning. It is unrealistic to get rid of so much fat in 7 days! That is, what happens to the body when we are hungry or when we go on an excessive diet, and what happens to the weight? The answers to these questions will not make you happy!
- Su.It is easiest to remove water from the body. For this reason, diuretic components are present in all weight loss drugs. Thus, it is quite possible to lose 5 kg in 3 days. The cost of such a result: vitamin and mineral imbalance, dehydration, clogged heart and kidneys, dry gray skin and persistent headaches.
- Feces.If you eat unhealthy foods regularly and do not cleanse your body from time to time, up to 3-4 kilograms of feces can accumulate in the intestines of an adult. When it causes diarrhea, it is quite possible to lose a few pounds in three days. But at the same time, it can cause dysbiosis, dehydration, digestive disorders, aggravation of hemorrhoids.
- Muscle.Contrary to popular belief, with a severe calorie deficiency, the body does not consume its own fat, but uses muscle mass as an internal reserve, leaving fat reserves for worse moments. As a result, the mass is separated, but the volumes remain. At the same time, metabolic processes slow down and weight gain dramatically when you return to your normal lifestyle.
So before you say to yourself, "I want to lose 5 kg in 7 days! ", Think about the results and really evaluate your abilities. It is very difficult to maintain the result, but also to rebalance the body, which is irritated by the strongest stress.
Weight loss methods
Are there any healthier ways to lose 5 kg a week? With enough skepticism, these include fasting, excessive diets, and strenuous exercise. Moreover, these methods must be used very carefully, constantly monitoring their well-being. If severely impaired, excessive weight loss should be stopped immediately!
Hunger
It is possible and necessary to use fasting to loosen the digestive system. But in order to lose 5 kg in a week, you need to abstain from food for at least three days, and completely - fasting is carried out only in pure still water or sugar-free green tea.
Ideally, these days should go one after the other. But for an unprepared organism, this is very stressful. Therefore, as an option, you can replace the day of the vegetarian diet by fasting during the week. In total, there are three hungry days and four vegetarian days. Approximately the same amount of weight is gained during the three days without food, and the other two are lost on vegetarian days.
Whichever of your hunger options you choose about a week ago, you should avoid high-fat and fried foods and reduce the amount of meat you eat. This is necessary to relax the liver and kidneys, which are exposed to an increasing load during fasting.
If you 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 apply such hunger strikes more than once in two to three months.
Excessive diets
Gentle methods are also suitable for those who are not ready to give up food completely in order to gain harmony quickly, how to lose 5 kg in a week. Nutritionists call them "excessive diets. "And this is no coincidence: drastic changes and severe restrictions on the usual diet are the strongest stress for the body that not everyone can easily tolerate.
Any express diet is actually a mono diet or a combination of several types of mono diet. This is the secret of their effectiveness, and this is their main drawback - 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 reports a significant deterioration in general health and other symptoms of vitamin deficiency: pallor, weakness, dizziness, dry skin.
The most popular express diets:
- Kefirnaya.For seven days you should drink low-fat kefir (1. 5 liters per day) and eat a limited amount of fresh vegetables.
- Buckwheat.The only mono-diet that is not threatened by vitamin deficiency. Buckwheat contains many vitamins and minerals necessary for the normal functioning of the body. But to protect them, half of the buckwheat is eaten raw, pre-filled with kefir or yogurt for the night.
- Alma.Eat 1. 5 kg of green apples every day (always with the skin). You can cook them for those who have stomach or intestinal problems. You can eat 150 grams of lean meat or fish once a day.
- Juice.For only freshly squeezed fruit and vegetable juices for seven days. Weight loss will be immediate, but there may be constipation and abdominal pain due to lack of fiber.
- Grapefruit.It is useful not only for weight loss, but also for those who want to 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 hair, teeth & bonesYou can eat up to 1. 5 kg of low-fat cottage cheese a day. Diversify your diet with fresh vegetables, berries, juices, kefir.
- Coffee shop.Caffeine stimulates metabolism and increases physical activity. Add 5 cups of drunk creamless and sugar-free coffee to your light diet menu before each meal.
- Eggs.It is based on a boiled egg (2 pieces) that you should start with each meal. Sugar-free 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.For all seven days, the menu consists of fat-burning soups: pumpkin, celery, onions, etc. You can eat only one type of soup or replace them. But no other food can be accepted.
Features and detailed diets for each of these diets can be easily found on the Internet. Also, learn about contraindications, the list of which is quite long.
But the most difficult thing is not to sit on a chosen diet for a week, but to maintain the result obtained in this way. During a seven-day diet, metabolic processes have time to slow down, and a return to normal portion sizes will immediately affect the figure.
Physical exercises
You will not be able to lose weight fast without making significant changes in your normal diet and exercise.
For those who want to lose 5 kg per week, exercise should be done with great care. Exercising on a low-calorie diet puts a lot of strain on the body and can cause dizziness, tachycardia and injury.
Another limitation that is less harmful is that people who have not exercised in the past suddenly start working out for hours in the gym, forcing their bodies to work for wear and tear. Already on the second day, such athletes face an extremely unpleasant surprise - the strongest dizziness, muscle spasms and frequent twists.
But the saddest thing is that the wrongly chosen loads do not lead to fat loss, but to some muscle mass.
Fat is burned rapidly with regular aerobic exercise, gradually increasing in intensity and duration. With their help you can lose about 5 kg a month or a little more. On the other hand, this is not an official short-term result, but a real reduction in fat reserves.
Contraindications
Excess weight loss regimen is completely contraindicated for people with the following.
- hypertension and / or diabetes grade 2-3;
- any disease of the digestive system;
- cardiovascular problems;
- oncological and autoimmune diseases.
Pregnant women and nursing mothers should never lose weight, especially at this rate. If you have recently had a serious injury or surgery, you should not subject your body to such tests - you must first allow them to fully recover.
Rapid weight loss methods will be ineffective for those with metabolic diseases - they must first solve the main problem.
Optimal mode
But the best thing is not to set goals such as losing 5 kg in a week. If you haven't monitored your body and gained a lot of weight, try to normalize your weight as soon as possible and don't make it suffer more.
It is better to listen to the advice of nutritionists and lose weight gradually in accordance with the acceptable norm for the body:
- when the initial weight is 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 weigh less than 100 kg, it is better to lose more than 5 kg per month.
At this level of weight loss, the body has time to adapt to new conditions and metabolic processes do not slow down. This will not go away immediately after the end of the diet, as it did after the weight loss.
It is important! Intense physical activity is contraindicated for people who are overweight. But it is quite possible for them to lose 5 kg in two weeks with the principles of a healthy diet, which is better to learn from a nutritionist.
Feedback and results
Nutritionists say that it is possible to lose 5 kg in 2 weeks without harm to health, but only if you combine proper nutrition with moderate physical activity. But it is better to live in this mode for a month to maintain the result.
At first the weight will go faster, but then it will start to stabilize. When the body adapts to a new lifestyle and stops losing weight, this is called the "plateau effect. "If you want to continue to lose weight, you need to reduce calorie intake or increase physical activity.
There are those who claim that they can lose almost a certain amount of weight in one night. We are talking about the use of water-soluble magnesium powder for weight loss after dinner. The drug has a clear 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 causes constipation and intestinal dysbiosis. This method can be used once or twice, if absolutely necessary, but more often.
Important advice
The safest way to lose weight is a healthy lifestyle and regular exercise. And it's definitely not an aerobics or workout in the gym.
Ball games, swimming, skating, cycling - all of these are great for building muscle, burning calories and helping you maintain a normal weight.
You will be amazed at how much you can lose 5 kg by simply eliminating sugar, alcohol and other harmful foods from your diet! The weight starts to go away from the second week, even if you don't do anything else.
If you help the body a little, the body will begin to change rapidly in a good way. So maybe you should not hurry, but it is better to go the natural and useful way?