Lose weight by 5 kg in one week. It's possible, but is it necessary?

You always want to get rid of those extra pounds as quickly as possible. First, because dieting for a long time is tedious and tiring. Second, because they often think seriously about losing weight at a time when you need to look good right now. And the goal, as a rule, is not a modest 1-2 kg, but 3-5 (sometimes more). There are many ways to quickly lose weight on 5 kg, you can achieve this result even in a week. But is it worth doing and how will this rate of weight loss affect health?

Estimated five

Often, it is women who urgently look for ways to lose 5 kg a week. Can you guess why? Because it will allow you to put on your favorite dress or jeans from last year. Having lost ten pounds, the body shrinks by about one size. Although this rule doesn't always work.

The problem is that 10 pounds is an absolute figure, and doctors advise evaluating weight loss results as a percentage of initial body weight.

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

A little more math. Nutritionists estimate that to get rid of just one kilogram of fat, it is necessary to create a deficit of 7, 000 calories. If you multiply by 5, you get 35, 000 kcal, with an average daily intake of about 2, 000. How many days do you need to eat nothing and still sweat in the gym to lose 5 kg in 5 days, as some promise innovative diets? And how is such a result achieved when some still manage to achieve such a goal?

hazardous to health

As you already understand, losing weight quickly at 5 kg per week, with a strong desire, you still manage. But this 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 goes away with weight? The answers to these questions will definitely not please you!

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Water.It is easier to remove water from the body. Therefore, diuretic components are present in all weight-loss drugs. Thus, it is perfectly possible to lose 5 kg of weight, even in 3 days. The price of this result: violation of vitamin and mineral balance, dehydration, congested heart and kidneys, dry gray skin, and constant headaches.

Feces.If you constantly eat unhealthy food and don't cleanse your body periodically, up to 3-4 kg of stool can accumulate in an adult's intestine. Having provoked diarrhea, it is perfectly possible to lose several kilograms in three days. But at the same time you can have dysbiosis, dehydration, digestive system disturbance, hemorrhoid exacerbation.

Muscle.Contrary to popular belief, with a severe caloric 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 comes out, but the volumes remain. At the same time, metabolic processes slow down and when you return to your normal way of life, your weight dramatically increases.

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 obtained result, as well as to rebalance the organism, which is disturbed by stronger stress.

Weight Loss Methods

Are there healthier ways to lose 5 kg in a week? With a lot of skepticism, this includes fasting, extreme diets and strenuous exercise. Furthermore, these methods must be used very carefully, constantly monitoring your own well-being. If it deteriorates sharply, extreme weight loss must be stopped urgently!

starvation

It is possible and necessary to use fasting to discharge the digestive system. But to lose 5 kg of weight in a week, you will have to stop eating for at least three days, and completely - fasting is done with just plain water without sparkling or green tea without sugar.

Ideally, these days should go in a row. But for an unprepared organism, this is a lot of stress. Therefore, as an option, you can alternate the day of the vegetarian diet with fasting during the week. In total, there are three days of hunger and four days of vegetarianism. For three days without food, approximately the same amount of pounds is expended, and the other two are lost during vegetarian days.

Whichever fasting option you choose, about a week beforehand, you need to give up on high-fat, deep-fried foods and reduce the amount of meat consumed. This is necessary to relieve the liver and kidneys, which are subject to an increased load during fasting.

If you managed to lose weight in 3 days, you need to go back to your usual diet in the same way - gradually adding familiar foods to the menu. You can practice these hunger strikes no more than once in two or three months.

extreme diets

For those who aren't willing to give up eating completely, even if it's to harmonize quickly, milder methods are suitable, such as losing 5 kg in just one week. Nutritionists call them "extreme diets". And this is not by chance: sudden changes and severe restrictions in the usual diet are the strongest stress for the body, which not everyone can easily tolerate.

Any expressed diet is actually a mono diet or a combination of several types of mono diets. This is the secret of its effectiveness, this is also its main disadvantage - in seven days it creates a deficit not only of calories, but also of valuable nutrients necessary for the full functioning of the body.

By the seventh day, almost everyone notices a significant deterioration in general health and other signs of vitamin deficiency: paleness, 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 amounts.

Buckwheat.The only mono-diet where you are not threatened with vitamin deficiency. 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 who have stomach or intestinal problems, you can bake them. You can eat 150 grams of lean meat or fish once a day.

Juice.During the 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 not only want 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.

Curd.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.

Coffee shop.Caffeine stimulates metabolism and increases physical activity. To the light diet menu, add up to 5 cups of coffee without cream and sugar per day, drinks before each meal.

Egg.It is based on boiled eggs, with which (2 pieces). You must start each meal. Sugar-free fruits, vegetables and low-fat dairy products remain in the diet.

Protein.The diet consists of lean meats or fish (boiled or grilled) and vegetables. Low-fat dairy products are allowed.

Soup.Over the 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.

Detailed diets and characteristics for each of these diets can be easily found on the Internet. And at the same time, discover the contraindications, whose list is quite long.

But the most difficult thing is not to sit for a week on the chosen diet, but to maintain the result thus achieved. During seven days of malnutrition, metabolic processes have time to slow down and a return to normal portion sizes will immediately affect the body.

Physical exercises

Without making big changes to your usual diet and sports, you won't be able to lose weight quickly.

And for those who want to lose 5kg a week, exercise must be done very carefully. Training on a low-calorie diet puts a lot of strain on the body and can cause dizziness, rapid heartbeat, and injury.

No less harmful is the other extreme - when people who haven't played sports before suddenly start training for hours in the gym, forcing the body to work for wear and tear. On the second day, these aspiring athletes will have an extremely unpleasant surprise - the most severe dizziness, muscle spasms and often sprains.

But the sad thing is that incorrectly chosen loads lead to a set of muscle mass, not 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

An extreme weight loss regimen is categorically contraindicated for people with:

• hypertension and/or diabetes grade 2-3;
• any diseases of the digestive system;
• cardiovascular problems;
• oncological and autoimmune diseases.

In no case should pregnant and lactating women lose weight, especially so quickly. You should not expose the body to these tests if it has recently had serious injury or surgery - first, you need to give it the opportunity to fully recover.

Rapid weight loss techniques will be ineffective for those with metabolic disorders - they will have to address the main problem first.

ideal mode

But it's best not to set goals initially, like losing 5 kg in just one week. If you haven't kept up with your body and gained too much, don't make it suffer any more by trying to get your weight back to normal as quickly as possible.

It is better to listen to nutritionists' advice and gradually lose weight, keeping within the acceptable standard for the body:

• with a starting 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 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 expressed after 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 best learned from a nutritionist.

Reviews and results

Nutritionists say that losing 5 kg in 2 weeks is quite possible without harming your health, only if you combine proper nutrition with moderate physical activity. But to keep the result, it's better to live like this for a whole month.

At first, the weight will go away faster, but then it will start to stabilize. This is called the "plateau effect" when the body adjusts to a new lifestyle and stops losing weight. If you want to keep losing weight, you'll have to reduce your calorie intake or increase your physical activity.

There are those who say they know how to lose weight almost one size overnight. We are talking about using magnesium powder dissolved in water for weight loss, taken in the evening after dinner. The drug has a pronounced laxative effect and actually allows you to lose a kilo or two in the morning. But at the same time, it heavily 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 of losing weight is a healthy lifestyle and regular exercise. And that's not necessarily aerobics or gym exercise.

Ball games, swimming, roller skating, cycling - all these are great for training muscles, burning calories and helping to maintain a normal weight.

You will be surprised to discover how much you can lose 5 kg simply by eliminating sugar, alcohol and other unhealthy foods from your diet! The weight starts to decrease from the second week onwards, even if you don't do anything else.

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