Lose 5 kg in a week without harm to health, is it real?
It is possible to get rid of 5 kg in a week, but it will not be fatty deposits. Some of these kilograms will be in the water. The Centers for Disease Control recommends losing weight on average per kilogram per week – this is safe and healthy weight loss. Those who manage to lose more than a couple kilos should know that this indicator of weight loss is unsustainable.
Rapid weight loss carries risks such as:
– increased likelihood of gallstones;
– electrolyte imbalance;
– violation of the menstrual cycle in women.
11 ways to safely lose 5 kilograms
Losing 5 kg is a realistic goal for a longer period than a week. To lose weight, a person can perform the following steps.
1. Follow a low-calorie diet – cutting calories is the key to weight loss. The number of calories burned per day depends on:
– body size;
– level of activity.
People need to follow a low calorie diet to create a calorie deficit. Most experts recommend that a person (when trying to lose weight) daily consumed about 1200 calories.
2. Avoid junk food:
– without nutrients;
– high in carbohydrates;
– high salt content;
Examples of such food: sweets, pastries, processed snacks, most desserts. People should try to eat foods from a single ingredient – whole, to reduce the consumption of calories and carbohydrates.
3. Add protein
Protein helps build muscle and feel healthy after eating. This may mean that a person eats fewer calories, cuts off extra carbohydrates, but feels saturated and at the same time reduces weight.
4. Move more
Simple movements can help burn calories. For example, add elementary to your daily routine:
– “extra” 5 – 15 minutes walk;
– walks at lunchtime;
– climb the stairs together elevator.
5. Try high intensity cardio
High intensity cardio exercises are effective for losing weight in some people. This is an interval training method when people combine periods of intense exercise with rest periods.
In one study, it was found that people who loaded the cardiovascular system with high intensity three times a week, lost weight more actively for 15 weeks, compared with people who conducted stationary training. Sustainable exercise is an activity in which a person maintains approximately the same pulse and muscle movement throughout the session.
Before starting any intense cardio exercise, people should consult a physician, as this type of exercise is not suitable for everyone. Anyone who has the following health or lifestyle problems should undergo a medical examination and consultation before undertaking any high-intensity exercise:
high blood pressure;
– heart diseases;
– coronary heart disease;
– smoking cigarettes;
– abnormal cholesterol levels;
– mostly sedentary.
6. Exercises for resistance
Weight lifting can help protect against metabolic problems that may occur during a diet.
Such physical activity builds muscles. Exercises “on weight” burn more calories, and the body uses more of its reserves of carbohydrates. When someone combines resistance training with aerobic and cardio workouts, they burn more calories.
Long-term exercise, which begins with low intensity to moderate intensity, longer than half an hour per session will gradually cause the body to stop relying on carbohydrates to get fuel and start consuming energy from its own fat.
This is known as the “fat burning step”, which will lead to weight loss.
7. Eat less carbs.
A low-carb diet can help a person lose a few pounds in a short time. One study, for example, has shown that low-carb diets can help people with or without diabetes lose weight.
When you “take” a low-carb diet, some people may see rapid weight loss, as well as a long-term period. Carbohydrates cause the body to store excess water, so when a person reduces carbohydrate intake, the amount of stored water decreases, which leads to weight loss.
Before embarking on a diet low in carbohydrates, it is important to get advice from a doctor or a nutritionist, since this type of diet can cause health risks.
8. Reduce bloating
Bloating occurs when the body holds on to extra water or gas.
Removing products that cause bloating can help reduce weight. This includes foods high in sodium, such as canned soup, frozen dinners and soda.