What happens to your body when you lose only 5 kg of weight?

There is clear consensus that running is good for health and boosting self-confidence, provided you start slowly and gradually. Running 5 kilometers per day can be great for improving cardiovascular health, strengthening muscles and maintaining mental state, but if you are a beginner then running this distance is a big goal that needs some time to reach, such as starting with a mixture of running and walking, then increase the distance Gradually, knowing that stress and difficulty sleeping can be a sign that you need a day off.

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The same goes for weight loss, which is associated with movement, activity and sports; In order to lose 5 kilograms (10 pounds), it takes persistence and perseverance that depends on knowing what is happening to the body as a result.

The effect of running 5 kilometers a day

Running 5 kilometers a day increases the volume of the muscles, hamstrings, thighs and legs; Front and rear, and strengthens its endurance. But if you are overweight and are new to running, running this distance can cause joint problems. To avoid this, health writer Pierre Webster advises, "Take a run every two days, and replace running with strength training, swimming, or cycling."

Running is effective for improving physical fitness and cardiovascular health, the more you do and stick to it, according to a study published in the Journal of the American Heart Association in 2015. Webster adds, "Regular running at a steady pace at the same distance increases your fitness, your heart strength, and the amount of oxygen reaching your lungs."

Regularly jogging 5 kilometers per day gives you a good chance to lose weight; According to a study conducted in 2013, "Jogging for 5 days a week, for 10 months, helped to lose weight, even without a diet," considering that "when you burn more calories than you eat, you start losing weight."

The calories burned by running will depend on factors of age, weight, and running speed. The American Council estimates that whoever weighs about 75 kilograms and runs at a speed of 8 kilometers per hour, can burn about 360 calories after jogging 5 kilometers, a number that helps in losing weight, especially if it is combined with a healthy diet.

Note that running long distances does not increase the risk of joint problems or osteoporosis more than walking. A 2013 study showed that 4.75% of walking practitioners suffered from osteoporosis within 6 to 7 years, compared to only 2.68% of runners, and that 0.8% of pedestrians replaced the hip joint, compared to 0.35% of runners; This is because sprinters have less weights, which relieves pressure on their joints.

Also, jogging 5 kilometers a day protects against depression, and has positive effects on mood and mental health, according to a 2019 study, which linked 15 minutes of jogging with a lower risk of depression.

Finally, running this distance daily may help you sleep better, as regular running has a role in improving sleep quality, according to a 2014 review.

Lose 5 kilograms of your weight

Consuming more calories than the body needs to carry out its basic functions makes it convert the surplus into fats that it stores in fat cells, to keep growing and accumulating until it causes weight gain. According to Professor Joseph Homard, when you follow a diet, "the body is forced to burn stored fats to compensate for the lack of energy," which shrinks fat cells and reduces weight.

However, there is an initial stage that takes several days or weeks, preceding this process, in which the body burns stored carbohydrates and proteins, and a large amount of water, before it turns to burning fat and reducing weight by 5 kilograms, which you notice in the mirror, "according to a study published in an academic journal Nutrition 2014.

Losing 5 kilograms (10 pounds) or more of your weight is also important for heart health; Blood pressure adjusts very quickly with the start of weight loss, says Dr. Homard, "Losing weight by only one kilogram lowers the degree of blood pressure reading, which is important for reducing the risk of heart disease." The more weight you put, the greater your risk of heart attack and stroke, according to the Mayo Clinic.

According to Dennis Beckett-Bernard, a specialist in health improvement, "humans are forced to store fat in the body, to cope with hunger." This pushes our bodies to cling to fats and resist attempts to burn them "by increasing the appetite-stimulating hormone ghrelin and decreasing the hormone leptin that inhibits it." This was confirmed by a research review published in 2015, confirming the continuation of these hormonal changes, even after losing 5 kilograms of weight. So when you see rapid results in losing fat, gaining muscle and becoming more fit, you have to gradually increase the intensity, duration, and repetition of exercises in order to continue achieving results.

Also, “At a time when excess weight promotes sleep disturbances, sleep disturbances increase the chances of gaining weight.” The good news is that losing 5 kilograms of your weight can improve your sleep. According to the authors of the March 2013 review, as confirmed by a 2012 study by researchers at Johns Hopkins University School of Medicine, in which 77 volunteers suffering from overweight and sleep disorders were subjected to a weight loss diet as well as exercise; After 6 months, the group lost 15 pounds (more than 7 kilograms) and 15 percent of belly fat, and their sleep scores improved by nearly 20 percent.