How fast can you loose 5 pounds?

Weight loss can take a slow or rapid turn depending on the goal set by an individual. Viewing this from another angle; one could conclude that the number of pounds a person can vary based on his/her preference or current bodyweight. On basis of this; some persons can lose 5 pounds as fast as the next few days – say, 3 or 4 days – or in just one week. The question, however, is how safe would this be?

Putting the recommended rate of 1 – 2 pounds per week into perspective; the fastest timeframe to reach a 5-pounds weight loss goal will be about 3 weeks. This is provided that you consistently burn 1,000 calories – either by doing exercises, cutting down caloric consumption, or both – every day.

Besides the fact that you have to make a realistic weight loss plan, it’s also important that you do not put your overall health on the line by choosing to lose the extra pounds rapidly or aggressively. To this end, one may need to know what the benefits of a slow, gradual weight loss and the disadvantages of rapid weight loss are. So, while we may not have a full grasp of what your numbers – BMI, BMR, and so on – are, this article will proceed to beam focus on the realities of slow and rapid weight loss plans.

Gradual weight loss plan

A gradual weight loss plan is simply one that is designed with respect to the widely accepted weight loss rate. Going about weight loss this way does not predispose a person to any danger provided the need for weight loss has been well established beforehand. It would be somewhat concerning to see a person who is already underweight going through a weight-loss routine, by the way.

That aside, a gradual weight loss program is seen as guaranteeing sustainable weight loss outcomes. Owing to this, the probability of sliding back into an overweight or obese range will be somehow less likely – commitment and discipline will be required nonetheless. Losing weight gradually ensures that the root of the issue – fat – is duly addressed, unlike the aggressive type which can result in the loss of muscle.

Even more so, with a gradual weight loss, your body will be adequately supplied with the required essential nutrients. You do not have to keep to a drastic reduction of calories when adopting a gradual weight loss program. Plus, you don’t even have to subject your body to undue rigors to get the excess fat off.

Apart from helping you keep your desired body weight for longer, a gradual weight loss plan also guarantees immeasurable health benefits. For instance, this has been reported to strengthen the body’s glycemic control mechanism which could help limit the incidence of diabetes. More so, a gradual weight loss also boosts cardiovascular health.

Rapid/aggressive weight loss plan

A rapid or aggressive weight loss plan paints the picture of an individual who chooses to lose 5 pounds in one week – as an instance. Losing weight this way is found to be unsustainable as the chances of regaining the weight are normally high, with such persons likely to experience weight fluctuations.

Some of the disadvantages of a rapid weight loss routine are discussed below:

Dysfunctional metabolism

An aggressive weight loss routine can bring about a dysfunctional metabolism – the rate at which metabolic activities occur is lowered. And, since the metabolic apparatus of the human body play some role in the breakdown of accumulated fat, the probability of regaining weight is heightened in the long run.

Loss of muscle mass

Whenever people choose to tag along with a rapid weight loss plan – like losing 5 pounds in 3 days – it is their muscles that usually take the hit. Rather than accumulated fat being solely used to fuel the body system, the muscle gets broken down for similar purpose.

Nutritional deficiencies

In a bid to cut down the number of calories being consumed daily, individuals observing a rapid weight loss could end up depriving themselves of necessary nutrients as they drastically reduce their portion size. This nutritional deficiency can then ultimately lead to severe health consequences. It is not uncommon for those running a rapid weight loss routine to experience the thinning or loss of hair as a result of the lack of nutrients like vitamins, protein, iron, and zinc.

Dehydration

The tendency of the body to lose water weight is quite high with a rapid weight loss program. This is consequently reflected by marked dehydration that could disturb the body’s homeostatic status and also accelerate the aging process.

Digestive problems

The activity of the digestive system normally drops due to dietary restrictions observed during a rapid weight loss routine. In no time, a person may start having issues such as constipation or bloating. Additionally, the development of gallstones is another issue that could arise from the reduced functioning of the digestive machinery.

Increased hunger

Creating a calorie deficit has always been heralded as the overarching aim of weight loss routines. While this is not wrong, the intensity with which one decides to reduce calories could end up defeating the purpose of getting into the weight loss program in the first instance. Drastic reduction of calories or consistent consumption of very-low-calorie diets can lead to increased hunger as the activity of leptin is disturbed. FYI, leptin is the hormone responsible for the regulation of satiety in humans. So, you may just see yourself subscribing to those indulgences – cakes, chocolates, processed food, etc – after some time thus regaining weight.

Conclusion

Getting 5 pounds off your body weight is a feat that is worth celebrating, no doubt. However, as you’re looking to work at it, you don’t have to really be about how fast you can reach this goal. Your primary concern should be how you can sustain a healthy weight and remain fitter than you’ve ever been. It’s on this note that we’ll advise that you make plans towards achieving your 5-pounds weight loss plan in 3 weeks rather than go for a rapid one.

References

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Fothergill E, Guo J, Howard L, et al. (2016). Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity 24(8): 1612 – 1619.

Pasanisi F, Contaldo F, de Simone G, and Mancini M. (2001). Benefits of sustained moderate weight loss in obesity. Nutr Metab Cardiovasc Dis. 11(6): 401 – 406.