Is this a joke or is it still possible to lose 5 kg in a week? Yes, it is actually possible! If you approach things wisely.
If you are looking for an effective way to lose 5 kilograms a week, you have come to the right place, because this guide will show you how to do it without harm to your health.
Every time something like this happens, people usually come up with different types of fasting and express diets.
Either way, there are situations when you need to lose a few extra pounds very quickly.
Whether it's a wedding, prom or a special occasion, losing a few pounds a week will really help you feel better in your favorite dress.
This article was created especially for women and girls who want to reduce volume in a short time. Although the methods and methods of weight loss described here are quite universal and suitable for both sexes.
To lose this weight quickly, you will need to significantly adjust your diet and daily routine.
You will need to adhere to a diet with the right amount of calories, but which at the same time provides your body with all the nutrients it needs to function properly.
For example, you may need to eliminate sugar from your diet, which means you will need to skip snacks between meals to lose weight.
Is it really possible to lose 5 kg in a week?
Before we move directly to the tutorial, let’s clarify one thing that various health blogs constantly ignore, and thus causes misunderstanding among readers. Losing 5 kilograms in just one week is real, but losing weight is not just about body fat. So you need to create a calorie deficit and increase calorie consumption to burn excess fat.
It is really impossible to lose 5 kilograms of fat exclusively in a week without harming your health.
But don't worry, because there is still a way to lose weight and look slim and fit at the same time.
Of course, this is mostly achieved by reducing the percentage of fat, but do not forget that excess weight can be lost by removing excess water from the body. How does that happen?
A diet to reduce weight and volume will certainly lower your blood insulin levels and force your body to get rid of stored carbohydrates that retain water.
When insulin levels fall, water will no longer be retained in the body, forcing the kidneys to release excess sodium.
Now that we understand that, let's finally move on to a guide on how you can lose 5 kg in a week at home.
Eat less carbs and more protein
By switching to a low-carb diet for a week, you can easily lose weight and improve the appearance of your body's muscles.
Research shows that a low-carb diet is incredibly effective for weight loss. Any, even short-term reduction in carbohydrate intake leads to dehydration of the body and removal of excess water.
This is why people who opt for a low-carb diet usually see the difference when they weigh themselves the next morning.
And when you eat mostly protein foods, you reduce your appetite, because they maintain a feeling of satiety for longer and speed up metabolism.
A diet that will help you achieve the desired goal
Everyone has their own preferences for breakfast, lunch and dinner, so below we bring you various options from which you can choose what suits you.
Breakfast
Option 1 - sandwich with eggs on a cereal loaf
1 slice of bread with sprouted cereals + 1 boiled egg + 2 slices of tomato
Option 2 - breakfast of oatmeal
1 cup oat bran + 1 cup without sweetened almond milk + 1/4 cup blueberries
Option 3 - Vege Super Smoothie (recommended)
Cut one medium beet into pieces and send in a blender together with four carrots and ice cubes. You can also squeeze half a lemon into it to taste.
Dinner
Option 1 - chicken with vegetables
60 grams of roasted diced skinless chicken + 1 slice of avocado + 1 bowl of lettuce and tomato
Option 2 - tuna tortilla
60 grams of tuna + 3 large cabbage leaves + a little olive oil + 1/2 head of chopped onion + gluten-free whole wheat tortilla
Option 3 - spinach salad (recommended)
Take spinach, carrots, kale and zucchini. Cut into slices and make a vegetable salad.
Dinner
Option 1 - chicken salad
85 grams of boneless chicken + 2 cups broccoli + 1 tablespoon olive oil + 1/2 cup cooked brown rice
Option 2 - lemon paste with asparagus and salmon
1/2 cup cooked brown rice + 60 grams of grilled salmon + 2 tablespoons lemon juice squeezed on salmon + 1 chopped or ground garlic + 1 cup freshly chopped asparagus
Option 3 - boiled potatoes with salad (recommended)
2 medium potatoes + lettuce (combine canned kale, kale and lettuce)
Acceptable drinks
In addition to water, you can drink the following drinks:
- Almond milk coffee;
- Green tea;
- Freshly squeezed lemon juice (highly recommended)
- Just don't buy freshly squeezed orange juice in the store, squeeze it yourself and don't add sugar, drink it as it is.
Okay, now I have a diet plan. What's next?
Now that you have an effective diet plan, there is one more thing you need to do besides a healthy diet, and that is exercise.
Don't worry, this is not as difficult as it seems.
If for some reason you haven't exercised regularly before, there are always ways to burn calories without going to the gym.
You can start by replacing public transport with walking if you are not far away or go up the stairs instead of the elevator.
Cycling, running or jogging are also great options for exercising. The point is to start the process of burning calories and speed up the removal of fat from the body.
Remember that you only have seven days to lose 5 pounds.
To do this, you will need to show willpower and become as active as possible these days. Let’s start with aerobic exercises and then move on to strength training to strengthen muscles.
When you start exercising, fat will be used as energy, or burn, and muscles will become stronger and more prominent, your body will begin to burn more calories during sleep.
Regular exercise will help maintain optimal oxygen levels in the blood, deliver nutrients to body tissues, and improve the cardiovascular system and blood circulation. You can also remove the lower abdomen, hips and generally improve muscle tone.
All of these things are very important to achieving your goal.
Note: If you take any medications regularly, be sure to consult your doctor before starting the indicated diet or physical activity.
What about dietary supplements?
When it comes to dietary supplements, it can be difficult to find the best product.
Indeed, there are supplements that can help reduce hunger, while others are not helpful.
One of the best weight loss supplements you can find is L-carnitine which will help you burn more fat cells. But he works only in conditions of active physical activity. If you are planning to take it and just lie on the couch, then it is better not to waste money.
The essence of this supplement can be described as follows: during sports, the body uses 1 fat cell without L-carnitine, and with it 2. The figures are conditional for example. But that is the essence of the process.
And yet it should be borne in mind that this is not some kind of magic powder, but only an aid in your endeavors.
By taking it every day, adhering to a diet and exercising, you are guaranteed to lose 5 kg in a week. This is a very powerful combination that will help you burn stored fat and prevent further storage.
High intensity exercises for fast results
Remember we talked about physical activity before?
It is no coincidence that we return to the topic, because we want to lose as much as 5 kilograms in just one week, and that is as safe as possible for our health.
Let's see what we already have in service:
- An effective diet plan.
- Natural food additives to speed up the process.
What is missing?
And there is not enough organized training program for this week. Yes, you can jog or even walk in the woods, but it is better if you do systematic strength training.
Every time you engage in high-intensity training or resistance training, your body releases excess carbohydrates and water.
Research shows that 5 or 10 minutes of high-intensity training can be five times more effective than a set of regular exercises.
A few more important tips
- Diet on Sundays - Research shows that the chances of success are higher if you start on Sunday than on any other day. According to research, the worst day for dieting is Tuesday.
- Make the contents of your plate bright and colorful - if your food is colorless and boring, you know what to do: above we have listed a wonderful weekly diet of different vegetables.
- Use a large fork to help you eat less: Researchers have found that a large fork focuses your attention better on how much you actually eat than a small one.
- Don't watch cooking shows - a wide selection of delicious dishes cooked on TV can make your weight loss journey much harder. Try to remove as much distraction as possible.
- Control the amount of starch in your diet - In the above diet plan, eat a minimum of starchy foods, such as whole grain breads, potatoes and brown rice. Avoid other types of carbohydrates on your table, as this can raise blood sugar levels and cause a feeling of hunger.
- Eat cereals to satisfy your morning hunger - bring a portion of oatmeal to work so you can snack and avoid anything that has a lot of sugar.
- Get yourself something healthy to snack on - best with nuts, carrots, tomatoes and whole grain breads.
- Keep almond milk in the refrigerator - remember that you want to lose 5 kilograms in one week, so stay away from animal fats. Instead, drink sweetened almond milk if you feel acute hunger, especially at night.
- Make sure you eat protein with every meal - whether it's nuts, chicken or tuna, protein is needed to burn fat and speed up metabolism.
- Keep a basket of washed fruits and vegetables in your kitchen to eat less. They contain fewer calories and at the same time provide you with all the essential nutrients your body needs.
- Avoid, however, fruits that are high in sugar, such as bananas, pineapples and cherries. Choose less sweet fruits such as kiwis, raspberries, cranberries, avocados and olives.
- Be prepared to say no - no matter what diet you are on (whether kefir or buckwheat), at some point you will somehow be tempted to pamper yourself with that little cake. And yet, when they offer you all these delicious things, just decline and let them know that you are now trying to lose 5 pounds in 7 days. People respect those who have the goal and perseverance to achieve it.
- Let your family and friends know that when you share your goals with family and friends, you begin to feel responsible for what you say, because they will expect you to keep your word. This will prevent you from making bad decisions and will actually make you stronger.
- Don't let the past get in the way - if you've tried a weight loss plan in the past and failed, don't let failure take the toll on your future. Everyone makes mistakes, so forget about any plan or system you have tried in the past. This time you can achieve everything if you invest your mind, heart and strength in it.
Frequently Asked Questions
Many readers and subscribers have asked questions about this diet. Below is the Questions and Answers section that should help you find the answer to the question that interests you.
Can alcohol be consumed during this diet?
No, give up alcohol completely because it will prevent you from achieving your goal.
I feel dizzy and hungry before bed, what should I eat?
Eat fruits or vegetables. They will create a feeling of satiety by the end of the night without adding calories at the same time. As mentioned earlier, try to avoid high sugar fruits in favor of low sugar fruits.
Others achieve results with this diet, why don't I do it?
Remember that everyone is in a different initial situation, so it is important to understand that your physical condition will naturally affect the results you achieve. If you have any medical condition, be sure to consult your doctor before you start working on weight loss.
I want to lose more than 5 kg. Can I continue to follow the plan after the end of the week?
Yes, the duration of the plan can be extended, but if you want to lose more weight, it is best to do it for 2-3 weeks, then take a break, and then diet for another two weeks.
I'm already in the middle of the week and I'm not losing weight. What to do?
Don't stop. You have to finish the week. Everyone has a different metabolism, so the results can vary.
Do not eat less food than the plan recommends, because it will affect the efficiency of the diet. Some people need time for their body to get used to the changes and for the results to appear.
Can I replace the rice with something?
Instead of rice you can eat potatoes, buckwheat or quinoa.
And now - get to work!
Now that you know how to quickly remove a few extra pounds, it’s time to start exercising and see the result.
You are embarking on an exciting journey. So, your body and mind will have to be ready for the temptations and temptations you will encounter there.
For those who invest their mind, heart and will in something, nothing is impossible. Just start and you will be amazed at what you have achieved!