Step 4: Restrictive Calorie Intake (or Fasting)
• What they do: Consume very little food — sometimes less than 500–800 calories a day.
• Why it causes weight loss: Severe calorie deficits deplete glycogen stores and reduce digestive system bulk, contributing to less weight on the scale.
• The danger: Starvation mode can damage metabolism. Lack of nutrients also weakens the immune system and increases risk for gallstones.
Step 5: Use of Diuretics or Laxatives (Dangerous)
• What they do: Some resort to medications or herbal teas that promote fluid loss through urination or bowel movements.
• Why it causes weight loss: Rapid water evacuation from the body.
• The danger: Electrolyte imbalance becomes extremely dangerous here. Heart rhythm problems, kidney damage, and even death can occur.
Why It’s Not True Fat Loss
• Water loss accounts for the majority of the weight change.
• Fat loss requires a calorie deficit sustained over time.
• True fat loss is about 0.5–1 kg (1–2 pounds) per week when done safely.
When someone loses 5.5 kg in 3 days, at most, only a tiny fraction of that is fat — the rest is water, glycogen, and digestive contents.
What Health Professionals Recommend Instead
• Aim for a gradual loss of 0.5–1 kg (1–2 pounds) per week.
• Follow a balanced diet rich in vegetables, lean proteins, and whole grains.
• Stay hydrated.
• Combine strength training with cardio exercise for best results.
• Prioritize sleep and stress management — two often overlooked pillars of healthy weight loss.
Final Thoughts
Losing 5.5 kg in three days may satisfy a scale obsession or fit a short-term goal (like a weigh-in), but it puts your health at serious risk. Temporary water loss is not real fat loss — and the weight often comes back just as quickly.
True health and sustainable weight loss come from patience, consistency, and care for your body, not punishing it. If you’re aiming for a healthier lifestyle, think long-term rather than overnight miracles.
