Lose weight by 5 kg 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 keeping the diet for a long time is boring and tedious. Second, because they often think seriously about losing weight the moment you need to look good now. And the goal, as a rule, is not a modest 1-2 pounds, but 3-5 (sometimes more). There are many ways to lose 5 kg of weight fast; you can achieve this result within a week. But is it worth doing and how will such a rate of weight loss affect health?

Precious five

It is often women who look for ways to urgently lose 5 kg per week. Can you guess why? Because it will allow you to fit in your favorite outfit or last year’s jeans. By losing five pounds, the body shrinks in volume by about a size. Although this rule does not always work.

The problem is that 5 pounds is an absolute value and doctors advise to evaluate the weight loss results as a percentage, compared to the initial body weight.

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

A little more math. Nutritionists have calculated that to get rid of just one kilogram of fat, it is necessary to create a deficit of 7000 calories. If you multiply them by 5, you get 35, 000 kcal, with an average daily intake of about 2, 000. How many days do you need to not eat at all and still sweat in the gym in order to lose 5 kg in 5 days, like somepromise new diets? And how is such a result achieved when some still manage to achieve such a goal?

Dangerous to health

As you have already realized, losing weight fast by 5 kg per week, with a strong desire, you can still. But such weight loss has nothing to do with fat burning. Getting rid of such an amount of fat in 7 days is unrealistic! So what happens to the body when we starve or go on extreme diets, and what disappears with weight? You will definitely not like the answers to these questions!

1. waterIt is easier to remove water from the body. Therefore, diuretic ingredients are present in all weight loss medications. Thus, it is quite possible to lose weight by 5 kg even in 3 days. The price for such a result: a violation of the balance of vitamins and minerals, dehydration, overloaded heart and kidneys, dry gray skin and persistent headaches.
2. Stools.If you constantly eat unhealthy food and do not cleanse your body periodically, up to 3-4 kilograms of feces can accumulate in the intestines of an adult. Once you have provoked diarrhea, it is quite possible to lose a few pounds in three days. But at the same time, you can get dysbiosis, dehydration, disruption of the digestive system, worsening of hemorrhoids.
3. Muscle.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 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 normal way of life, the weight increases dramatically.

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 result obtained, as well as to rebalance the organism, which is upset by the strongest stress.

Weight loss methods

Are there healthier ways to lose 5 kg in a week? With a fair amount of skepticism, these include fasting, extreme diets, and strenuous exercise. Moreover, these methods should be used very carefully, constantly monitoring their well-being. If it worsens significantly, extreme weight loss must be stopped urgently!

starvation

It is possible and necessary to use fasting to discharge the digestive system. But in order to lose 5 kg of weight within a week, you will need to abstain from food for at least three days and completely - fasting is performed only in pure non-carbonated water or unsweetened green tea.

Ideally, these days should follow in turn. But for an unprepared organism, this is very stressful. Therefore, as an option, you can alternate the day of the vegetarian diet with fasting during the week. In total, it turns out three hungry days and four vegetarian days. For the past three days without food, it takes approximately the same amount of pounds, and the other two are lost during vegetarian days.

Whichever fasting options you choose, about a week before it, you should give up very fatty and fried foods and reduce the amount of meat consumed. This is necessary to relieve the liver and kidneys, which are subjected to an increased load during fasting.

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

Extreme diet

For those who are not ready to give up food completely, even for the sake of quickly gaining harmony, gentler methods are suitable, like losing 5 kg in just one week. Nutritionists call them "extreme diets". And this is no coincidence: immediate changes and major restrictions on 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 their effectiveness, this is also their main disadvantage - in seven days a deficit is created not only in calories, but also in valuable nutrients necessary for the full functioning of the body.

On 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 espresso diets are:

1. Kefirnaya.For seven days, you should drink low-fat kefir (1. 5 liters per day) and eat fresh vegetables in limited quantities.
2. Buckwheat.The only diet in which 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.
3. ApplesEat 1. 5 kg of green apples daily (always peeled). For those with stomach or intestinal problems, you can bake them. You can eat 150 grams of lean meat or fish once a day.
4. juiceFor 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.
5. GrapefruitIt is useful for those who want not only to lose weight, but at the same time get rid of cellulite. The menu contains lean meat or fish, fresh or boiled vegetables, eat half a grapefruit 3-4 times a day.
6. Cottage cheeseHelps 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 metabolism and increases physical activity. In the easy diet menu, add up to 5 cups of coffee without cream and sugar per day, drunk before each meal.
8. EggIt is based on boiled eggs, with which (2 pieces) You should start each meal. Fruits, vegetables, sweets, low-fat dairy products remain in the diet.
9. Protein.The diet consists of lean meat or fish (boiled or grilled) and vegetables. Low fat dairy products are allowed.
10. Soup.All seven days the menu consists of soups that burn fat: pumpkin, celery, onions, etc. You can eat only one type of soup or alternate them. But no other food is acceptable.

Detailed features and diets for each of these diets can be easily found online. And at the same time, find out about the contraindications, the list of which is quite long.

But the hardest thing is not to sit for a week on the chosen diet, but to maintain the result achieved in this way. For seven days of malnutrition, metabolic processes have time to slow down and a return to normal portion sizes will immediately affect the figure.

Physical exercises

Without making major changes to your usual diet and sports, you will not be able to lose weight fast.

And for those who want to lose 5 kg per week, exercise should be done very carefully. Training for a low calorie diet can overwhelm the body, leading to dizziness, tachycardia and damage.

No less harmful is the other extreme - when people who have not been involved in sports in advance start training for hours in the gym, forcing the body to work for consumption. Already on the second day, such athletes will be in an extremely unpleasant surprise - the strongest dizziness, muscle spasms and often convulsions.

But the saddest thing is that incorrectly chosen loads lead to a muscle group and not to fat loss.

Fat is burned quickly with regular aerobic exercise, the intensity and duration of which gradually increases. 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 reserves, and not an official short-term result.

Contraindications

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

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

Under no circumstances should pregnant women and breastfeeding mothers lose weight, especially so quickly. You should not expose your body to such tests if you have recently suffered serious injuries or surgery - you must first give it a chance 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 modality

But it is better not to initially set goals such as losing 5 kg in just one week. If you have not kept track of your body and have gained a great deal of excess, do not 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 lose weight gradually, keeping 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 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.

With 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 go back, as after rapid weight loss.

Important! Intense physical activity is contraindicated in overweight people. But for them, it is quite possible to lose 5 kg in two weeks on the principles of a healthy diet, about which it is better to learn from a dietitian.

Reviews and results

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

At first, the weight will disappear faster, but then it will start 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 your calorie intake or increase your physical activity.

There are those who claim to know how to lose weight by almost one 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 lose one or two pounds 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 method of losing weight is a healthy lifestyle and regular exercise. And this is not necessarily gymnastics or exercise in the gym.

Ball games, swimming, rulblading, cycling - all of these are great for muscle training, burning calories and helping to maintain a normal weight.

You will be surprised to discover how much you can lose 5 kg by simply eliminating sugar, alcohol and other unhealthy foods from your diet! The weight starts to disappear from the second week, even if you do nothing else.

And if you help the body a little, then the body will start to change rapidly for the better. Maybe you should not rush, but it is better to go the natural and beneficial way?