You always want to get rid of excess weight as soon as possible. First, because long-term dieting is boring and tiring. Second, because they often seriously consider losing weight when you need to look good now. Usually, the goal is not a moderate 1-2 kg, but 3-5 kg (sometimes more). There are many ways to quickly lose 5 kg; you can even achieve this effect within a week. But is it worth it? How will this rate of weight loss affect health?
Cherish Five
Usually women are looking for an emergency way to lose 5 kg every week. Can you guess why? Because it allows you to wear your favorite clothes or last year's jeans. After losing five kilograms, the volume of the body has been reduced by about one size. Although this rule is not always effective.
The problem is that 5 kg is an absolute value. The doctor recommends evaluating the weight loss as a percentage of the initial weight.
A safe rate of weight loss is considered to be no more than 1% per week. The weight is 100 kg, which is approximately 5 kg per month. Losing 5 kg in a week is 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 7, 000 calories. Multiplied by 5 is 35, 000 kcal, which is an average daily intake of about 2, 000. How many days have you gone to the gym without eating at all, sweating profusely, losing 5 catties in 5 days, and a novel diet commitment like some people? When some people still manage to achieve such a goal, how are such results achieved?
Endanger health
As you already know, you can lose weight quickly by 5 kg per week, if you have a strong desire. But this weight loss has nothing to do with burning fat. It is unrealistic to lose so much fat in 7 days! So, when we go hungry or extreme diet, what happens to the body and loses weight? The answers to these questions will never satisfy you!
- water.Easiest to drain water from the body. Therefore, diuretic ingredients are present in all weight loss drugs. Therefore, it is very possible to lose 5 kg in 3 days. The price of this result is: violation of vitamin and mineral balance, dehydration, heart and kidney congestion, dry gray skin, and persistent headaches.
- feces.If you often eat unhealthy foods and clean your body irregularly, as much as 3-4 kg of feces will accumulate in the intestine of an adult. It causes diarrhea, and it is very possible to lose a few kilograms in three days. But at the same time, you may experience dysbiosis, dehydration, disruption of the digestive system, and worsening of hemorrhoids.
- muscle.Contrary to popular belief, in the case of severe calorie deficiency, the body does not consume its own fat, but uses muscle mass as an internal reserve, which makes the fat reserve worse. As a result, the mass is gone, but the volume still exists. At the same time, the metabolic process slows down, and when you return to a normal lifestyle, your weight will increase sharply.
Therefore, before you say to yourself: "I want to lose 5 kg in 7 days! ", think about the consequences and really evaluate your abilities. It is very difficult to maintain the results obtained and to rebalance the organisms disrupted by the strongest pressure.
diet methods
Is there a healthier way to lose 5 kg in a week? There is considerable suspicion, including fasting, extreme diets and vigorous exercise. In addition, you must use these methods very carefully and constantly monitor your health. 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 if you want to lose 5 kg in a week, you must not eat for at least three days, and you must completely fast-only drink pure non-carbonated water or unsweetened green tea.
Ideally, these days should happen continuously. But for an unprepared organism, this pressure is too great. Therefore, as an option, you can alternate between vegetarian and fasting within a week. In general, the result is three days of hunger and four vegetarian days. Without eating for three days, about the same kilograms were consumed, and the other two days were lost during the vegetarian days.
No matter which fasting method you choose, about a week before fasting, you need to give up foods that are too greasy and fried, and reduce your meat intake. This is necessary to reduce the increased load on the liver and kidneys during fasting.
If you successfully lose weight within 3 days, you need to resume your usual diet in the same way-gradually add familiar foods to the menu. You can practice such a hunger strike at most once in two to three months.
Extreme diet
For those who are not ready to give up food altogether, even for quick harmony, it is more suitable to adopt a gentle method, how to lose 5 kg in a week. Nutritionists call them "extreme diets". And this is no coincidence: sudden changes and strict restrictions on daily diet are the greatest pressure on the body, and not everyone can easily tolerate it.
Any fast diet is actually a single diet or a combination of several single diets. This is the secret to their effectiveness, and this is their main drawback-within 7 days, not only are not enough calories, but also the precious nutrients necessary for the body to function fully.
On the seventh day, almost everyone noticed a significant deterioration in their overall health and other signs of vitamin deficiency: paleness, weakness, dizziness, dry skin.
The most popular quick diets are:
- Kefernaya.For 7 consecutive days, you need to drink low-fat kefir (1. 5 liters per day) and eat small amounts of fresh vegetables.
- Buckwheat.The only single diet where you will not be threatened by vitamin deficiency. Buckwheat contains most of the vitamins and minerals necessary for the normal functioning of the human body. But to preserve them, buckwheat is eaten raw and pre-filled with kefir or yogurt at night.
- apple.Eat 1. 5 kilograms of green apples (always with the skin on) every day. For people with stomach or intestinal problems, you can bake them. You can eat 150 grams of lean meat or fish once a day.
- fruit juice.For 7 days, drink only freshly squeezed fruit and vegetable juices. The weight does disappear quickly, but due to lack of fiber, constipation and abdominal pain may occur.
- grapefruit.This is useful for those who not only want to lose weight, but also want to get rid of cellulite. The menu includes lean meat or fish, fresh or boiled vegetables, and 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 kilograms of low-fat cheese. Use fresh vegetables, berries, juices, kefir to diversify your diet.
- coffee shop.Caffeine stimulates metabolism and increases physical activity. In the light diet menu, add up to 5 cups of cream and sugar-free coffee per day and drink it before each meal.
- egg.It is based on boiled eggs, and boiled eggs (2 pieces) must be used for each meal. Unsweetened fruits, vegetables, and low-fat dairy products remain in the diet.
- protein.The diet includes lean meat or fish (boiled or grilled) and vegetables. Low-fat dairy products are allowed.
- soup.The entire 7-day menu contains fat-burning soups: pumpkin, celery, onions, etc. You can only eat one kind of soup or use them alternately. But no other food is acceptable.
The characteristics of these diets and detailed diets can be easily found on the Internet. At the same time, find out the contraindications, the list is very long.
But the most difficult thing is not to sit on the chosen diet for a week, but to maintain the results achieved in this way. For 7 days of malnutrition, the metabolic process has time to slow down, and returning to the usual amount will immediately affect the number.
Physical Exercise
If you do not make major changes to your usual diet and exercise, you will not be able to lose weight quickly.
For those who want to lose 5 kg a week, exercise should be very careful. Low-calorie diet training can overload the body, which can lead to dizziness, tachycardia, and injury.
The other extreme is equally harmful-people who have not participated in sports before suddenly start training in the gym for a few hours, forcing their bodies to work for wear and tear. Already on the second day, those who want to become athletes will encounter a very unpleasant surprise-the strongest dizziness, muscle cramps and frequent sprains.
But the saddest thing is that a wrongly selected load will result in a set of muscle mass, rather than a reduction in fat.
Regular aerobic exercise will burn fat rapidly, and its intensity and duration will gradually increase. With their help, you can lose 5 kg in about a month or more. But on the other hand, this will be a real reduction in fat reserves, not a formal short-term result.
Contraindications
The extreme weight loss program absolutely prohibits the following people:
- Hypertension and/or diabetes level 2-3;
- Any digestive system disease;
- Cardiovascular problems;
- Tumors and autoimmune diseases.
In any case, pregnant women and breastfeeding women should not lose weight, especially if the rate of weight loss is so fast. If you have recently suffered a serious injury or surgery, you should not allow your body to undergo this type of examination-first, you need to give it a chance to fully recover.
Fast weight loss techniques are ineffective for those with metabolic disorders-they must first solve the main problem.
Best mode
But it's best not to set a goal at the beginning, such as losing 5 kilograms a week. If you haven't tracked your body and gained a lot of extra stuff, please don't make it more painful and get your weight back to normal as soon as possible.
It is best to follow the advice of a nutritionist, gradually lose weight, and keep it within the acceptable standard range:
- If the initial weight is above 120 kg, it is completely acceptable to lose 5 kg in two weeks;
- Weight 100-20 kg, 5 kg can be lost in three weeks;
- But for people who have not reached 100 kg, it is best not to lose more than 5 kg per month.
At this rate of weight loss, the body has time to adapt to the new conditions and the metabolic process will not slow down. This means that the weight will not be restored immediately after the diet is over, just like after losing weight.
important! A large number of overweight people prohibit strenuous physical activities. But for them, according to the principle of healthy eating, it is very possible to lose 5 kg in two weeks. It is best to learn from a nutritionist.
Comments and results
Nutritionists say that only by combining proper nutrition with moderate physical activity can it be possible to lose 5 kg in 2 weeks without harming health. But in order to maintain results, it is best to live in this mode for a whole month.
At first, the weight will disappear faster, but then it will begin to stabilize. When the body adapts to a new lifestyle and stops losing weight, this is called the "altitude effect". If you want to continue to lose weight, you must reduce calorie intake or increase physical exercise.
Some people claim that they know how to lose almost a yard of weight overnight. We are talking about using magnesium powder dissolved in water to lose weight and take it at night after meals. This medicine has a clear laxative effect and can indeed make you eat one or two kilograms less in the morning. But at the same time, it can cause severe dehydration of the body, and frequent use can cause constipation and imbalance of intestinal flora. Once or twice, if absolutely necessary, you can use this method, but not more.
Important advice
The safest way to lose weight is a healthy lifestyle and regular exercise. This is not necessarily aerobic exercise or working out in the gym.
Ball sports, swimming, roller skating, cycling-all of these are great for building muscles, burning calories and helping maintain a normal weight.
When you find that simply removing sugar, alcohol and other unhealthy foods from your diet, you will lose 5 kilograms of weight, you will be surprised! Even if you do nothing, your weight will start to drop from the second week.
If you help your body a little, your body will begin to get better quickly. So maybe you shouldn't be in a hurry, but it's better to go in a natural and useful way?