How to lose 2 to 3 kg in a week
Many people are dissatisfied with their weight. Also, many people want to lose weight, if possible quickly. Discover what are the possible repercussions of rapid weight loss on the body, as well as 8 tips to lose 2 kg in a week without risk to health.
Is it possible to lose 2 kg in a week?
It is quite possible to lose 2 kg in a week. Moreover, weight loss is always faster in individuals affected byoverweightthan by people with a normal weight – who have no interest in losingweight. In addition, weight loss involves a negative energy balance, i.e. energy intake that is lower than daily caloric expenditure. Also, to lose 2 kg in a week, it is necessary(1):
- Reduce your food intake, or at least modify it.
- Increase energy expenditure through physical activity.
In addition, it should be kept in mind that when you lose 2 to 3 kg in a week, this loss may correspond more to a water loss than a loss of “fat”.
The 8 best tips to lose 2 to 3 kg in a week
Tip1:Replace simple sugars with complex carbohydrates
The main advantage of complexcarbohydratesis to “smooth” blood sugar by limiting insulin peaks. However, it is the latter that promote fat storage. Also, to lose 2 kg in a week, choose complex carbohydrates with a low glycemic index: root vegetables (sweet potato, parsnips, turnip), legumes (lentils, chickpeas, white beans) and raw cereals and pseudo-cereals (quinoa, buckwheat, amaranth, rye, fonio). Combine them withfibers, to further lower their GI. You will then be full, less frustrated, and especially more inclined to lose weight quickly. In addition, it goes without saying that all simplesugars, such as sweets, alcohol and caloric desserts, are to be avoided if you want to lose weight.
Tip2:Sufficient, water-based hydration
To lose 2 kg in a week, it is important to hydrate well. First of all because if weight loss is accompanied by moderate to intense physical activity, it is essential to compensate for water loss. Second, because the brain receptors for hunger and thirst are the same. Also, and very often, a feeling of hunger hides an unquenchable thirst. In addition, drinking helps to better drain toxins accumulated in the body. However, metabolic waste stops weight loss. Finally, and if your extra pounds are partly due towater retention, know that dehydration accentuates the phenomenon. It is therefore important to drink regularly. Hydration should be mainly water-based, but some drinks, such asteaandherbal teas, can also contribute to slimming. Alcohol and sugary drinks are obviously to be avoided.
Tip3:Boost your satiety
Some plants accelerate the onset of satiety, starting with mucilaginous plants, such as konjac,psyllium, chia or flax seeds, or mallow. The mucilages, plant substances, have the main characteristic of swelling in contact with water, taking a gelatinous consistency. Also, by taking before each meal a dose of mucilaginous plant, we benefit from its “appetite suppressant“, cholesterol-lowering and hypoglycemic effects. These plants can be consumed in raw form, but are also available incapsule form. Be careful, moreover, to hydrate yourself well during each intake, to avoid any risk of digestive obstruction.
Tip4:From movement to everyday life
It is impossible to lose 2 kg in a week without including movement in your daily life. It can be a daily walking activity, which increases metabolism, but also helps to digest better. Also, travel, as far as possible, must be done on foot: stairs, travel between home and work, shopping. You can also include movement in everyday gestures: integrative gym, phone conversations while walking, “active” games with your children… Physicalinactivityis the first enemy of weight loss, and all health authorities are unanimous in saying that physical activity, even minimal, is essential to stay healthy(5).
Tip5:Eat more fruits and vegetables
Fruits and vegetablesare the allies of rapid weight loss. Also, to lose 2 kg in a week, it is essential to include a variety of fruits and vegetables on your plate. Rich in fiber, they are satiating and help regulate intestinal transit. Low in calories, they are nevertheless loaded withessential vitamins and mineralsto avoid fatigue and immune weakening. In addition, they help avoid the monotony inherent in many diets. Vary the preparation methods (raw, grilled, stewed, roasted in the oven), to take full advantage of their taste qualities.
Tip6:Practice an endurance activity
To lose 2 kg in a week, sports activity is essential. Endurance sportsremain the best option, especially when practiced regularly and over long sessions. 3 to 3 weekly sessions of one hour, whetherrunning,fitness,swimmingor cycling, can trigger weight loss (between 500 and 1000 kcal spent, for one hour of practice). The important thing is also to choose a sports activity that pleases, so that its regular practice is part of a long-term lifestyle.
Tip7:Mindful eating
Bien souvent, on mange sans vraiment réaliser les quantités que l’on ingère, ni la survenue de la satiété. Pour perdre 2 kg en une semaine, il est important de réinstaurer quelques règles, basées sur le bon sens :
- Manger lorsqu’on a faim, et pas lorsqu’on a envie de manger.
- Prendre ses repas dans le calme, loin des écrans.
- Se servir dans des assiettes plus petites, et ne jamais se resservir.
- Poser sa fourchette entre chaque bouchée, et prendre le temps de mastiquer.
- S’arrêter de manger avant la sensation d’estomac plein, qui en rien ne correspond au seuil de satiété.
Ces règles sont autant d’évidences qui ne le sont pas pour tous et qui, pourtant, sont les fondements incontournables d’une perte de poids durable.
Astuce no8 : Planifier ses repas et cuisiner
Pour perdre 2 kg en une semaine, mieux vaut planifier ses repas et les cuisiner soi-même. Les préparations industrielles sont souvent très caloriques : riches en sel, sucre, graisses saturées, et pauvres en micronutriments, elles se caractérisent par leur piètre qualité nutritionnelle. Cuisiner ses propres plats permet de maîtriser l’ajout de matières grasses et de sel. En outre, planifier ses repas à l’avance est économique (pas d’achats superflus), souvent meilleur (maintien du plaisir de manger) et développe la curiosité et la créativité, essentielles lorsqu’on souhaite maigrir (moindre frustration).
Quelles sont les préconisations en matière de perte de poids ?
Sachez que la perte de poids rapide est déconseillée. Elle comporte en effet de nombreux risques pour la santé :
- Muscle wasting: during weight loss, the body will directly draw on its muscle mass, before drawing its energy from its fat mass. Also, weight loss caused by dietary restrictions may cause more harm than benefit to the body.
- Metabolic slowdown: the body is a creature of habits. If he is subjected to a sudden change in diet and sports, he risks being destabilized … and to “take revenge” once the usual lifestyle is readopted. This is the famousyoyo effect, accompanied by a slowing down of the resting metabolism(2).
- Immune weakness: losing weight quickly often leads tofatigue, microbiota degradation, deficiencies(3) orsleep disorders… All these factors undermine the immune system, and therefore make it more susceptible to infections.
- Psychological disorders: Express dieting and the resulting rapid weight loss (and it can be judged that 2-3 kg in a week is rapid weight loss) carry mental health risks. Stress, depression, and eveneating disordersare all possible consequences(4).
- Other consequences: irritability, disturbance of feelings of hunger and satiety, dysmenorrhea in women, transit disorders, hair loss, stones or dehydration are other risks incurred during rapid weight loss.
Both the medical profession and the health authorities advise not to lose more than 10% of your weight over a year. For example, for a 75 kg woman, it is recommended to stick to 7.5 kg per year – or 0.625 kg per month.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.