Weight loss is dangerous for health if it happens too quickly. The body in stress loses both fat and muscle mass, and then always returns fat with a reserve. Emergency weight loss is justified when an athlete prepares for competitions. However, without really serious reasons, we do not advise you to torment the body with exhausting hunger strikes and loads. Together with experts and trainers. Fitness we tell you how to lose weight in a week and what will happen to your body after such extreme weight loss. And you already decide for yourself what suits you and what doesn’t.
How to lose weight in a week
The Internet constantly talks about effective diets, miraculous remedies and products that help to lose weight: hot pepper, a slice of lemon, lingonberry leaves or some cocktail. In fact, there are no foods that burn fat or significantly accelerate metabolism. Therefore, the only way to lose weight is to increase activity and create a calorie deficit.
Step 1. Increase activity to 12,000 steps and more
Our body obeys the law of energy conservation, so the principle of weight loss is simple: to spend more calories than you get. To lose extra pounds, you need to increase physical activity. When the body has nowhere to replenish its reserves for another load, it will turn to its secret on its tummy – this will lead to weight loss.
The conditional daily activity rate is 10,000 steps. But to quickly lose weight, it needs to be increased to at least 12,000, or better twice.
For example, try to walk to work, climb the stairs, walk the dog for a longer – so you will gradually take 20,000 steps.
The norm of 20,000 steps is conditional. It can be replaced with other physical exercises or combined activities. There is a step counter in almost every smartphone, but even more precisely they consider fitness bracelets and fitness watches.
Step 2. Reduce calories by 25 %
The body always strives to survive – this is the main task for it. To support life, he needs to feed the brain, pump blood, supply cells with nutrients and get rid of waste. For this work, the body needs energy: it can be obtained with food or taken from its own reserves. So, if you create a calorie deficit, the body will be forced to spend energy from its stash.
Reduce calories by 25 %. For example, if you usually eat 1800 calories, you need to eat 1,350 calories throughout the week. You can calculate your norm using an online calculator using the Mifflin-San Geora formula.
Remove a quarter of the portion. If you have never dealt with food and its calorie content, we advise you to simply reduce the size of your usual portion by a quarter.
Cut the whole diet, not one product: you can’t remove all the potatoes in French meat, but eat a full portion of meat. Therefore, put both, but less by 25 %.
Eat balanced. Try to eat your 1,350 calories not with cookies and chocolates, but adhere to balanced diets with cereals, chicken, turkey, vegetables, cottage cheese and so on. So you will have more energy for physical activity.
Eat in the right ratio. To work properly, the body needs proteins, fats and carbohydrates. Therefore, if you decide to give up any one nutrient for a long time, it will greatly undermine your health. For example, a girl may have a menstrual cycle, and a young person may have a decrease in libido. Therefore, we advise you to eat your calories in the right ratio:
Follow the plate rule. If it’s hard for you to deal with calories, there’s a simpler diet for weight loss – the rule of the plate. Here’s what the plate should consist of:
- Half: cold-processed salads or vegetables
- Quarter: meat, poultry or fish
- Quarter: rice, potatoes, buckwheat or pasta
Step 3. Go for a massage
Even when losing weight, a special massage can help – manual lipoplasty. In lipoplasty, subcutaneous fat is broken down. Local weight loss is impossible, but it is quite possible to affect problem areas with local massage.
How much weight can you lose in a week?
Briefly. You can lose up to 5 kilograms.
In detail. Weight loss is an individual activity. While one person loses 5 kilograms a week, the other has a weight and does not think to move. But the main pattern is that more weight goes faster.
For example, Lena and Pasha decided to lose weight. Pasha weighs 110 kilograms, and Lena weighs 54. After a week-long diet, Pasha’s weight is 106 kg, and Lena’s weight is 53.5 kg. The thing is that Lena’s figure is already close to optimal, and Pasha is still far from the balanced figure conceived by evolution.
One thing unites them: after emergency weight loss, both will return to their previous weight, possibly with a margin. Because a slender figure is not radical methods, but a way of life.
A slender figure is not radical methods, but a way of life.
Why emergency weight loss is dangerous
With a sharp restriction of calories, the body urgently loses weight. He has not yet realized that they want to leave him without energy, and disposes of his metabolism as he is used to: he takes energy from his reserves and maintains his usual level of activity on it.
When the body understands that the carbohydrate bun does not shine, it begins to adapt: it slows down all processes, including weight loss. That’s how our body tries not to die.
Weakness. A person with a strong calorie deficit feels much worse than a person with a strong calorie deficit. In order not to die, the body begins to adapt to new conditions and reduces activity. It becomes more difficult for a person to perform normal movements: climb stairs, carry heavy bags from the store or take a child in his arms. Thus, energy consumption is reduced, fat and muscles are consumed less. That’s how adaptation happens.
Stomach undermining. After severe food restrictions, it is difficult for the stomach to return to the normal amount of food. This is due to the fact that it is weaned from the volumes, becomes slightly smaller in size and the previous volume no longer fits. Even after the hunger strike, it is difficult for the stomach to digest food, especially difficult. Therefore, after severe restrictions, people eat vegetables and baby food – this food is considered easily digestible.
Drowsiness. Due to prolonged starvation, the body will get tired faster. It will be harder for a person to perform the usual labor volumes and will want to lie down and rest as soon as possible. Sometimes sleep can be more fruitful because the body needs recovery, and in other cases, with severe hunger, on the contrary, it is impossible to fall asleep.
Who can’t starve in any way?
Any diet should be followed under the supervision of a doctor: first, a history is collected, then the patient is tested and only after that the doctor recommends a diet and monitors the dynamics. The fitness trainer is not competent in these matters.
⛔️ You can’t: pressure problems. The body of hypertension and hypotension can be unpredictable. Extreme weight loss can faint. Therefore, no matter how desirable the wedding is, it is better if the bride appears healthy and smiling on it.
⛔️ Dangerous: diabetes. A person with diabetes can fall into a hypoglycemic coma. This is due to a lack of sugar and a large amount of insulin.
⛔️ It’s not worth it: other chronic diseases. Seriously. Weight loss in a week is harmful and dangerous even for a healthy person, and especially for people with chronic diseases. It’s better to see a doctor first.
It is important to know:
- Any “weight loss in a week” is a lure. Such headlines are designed for people who did not understand the issue, but are urgently looking for a solution to their problem.
- Losing weight in a week is absurd. Except when the athlete does not pass by weight before the competition, and the bride does not fit in the dress. But even in this case, what is more important for the bride? Minus 5 kg and a semi-fainting state or a familiar figure, but in a good mood?
- BAAs, individual products and magical methods for weight loss do not work. To lose weight, you need to spend more calories than you get. Everything else is either almost unaffected or the machinaines of marketers.
If you do take risks, the method is as follows: Calculate the norm on the calculator, create a deficit of 500 calories and increase activity to 12,000-20,000 steps.
