Is it a joke or is it possible to lose 5 kg in a week? Yes, it is indeed possible! If you approach the matter wisely.
If you are looking for an effective way to lose 5 pounds in a week, you have come to the right place, because this guide will show you how to do it without damaging your health.
Whenever it comes down to something like this, people often propose all kinds of fasts and express diets.
Be that as it may, there are situations when it is absolutely necessary to quickly lose a couple of extra pounds.
Whether it's a wedding, prom, or special occasion, losing a few pounds in a week will really make you feel better in your favorite dress.
This item was created especially for women and girls who want to reduce their volumes in no time. Although the weight loss methods and methods described here are quite universal and suitable for both genders.
To lose this weight quickly, you will need to make major adjustments to your diet and daily routine.
You will need to eat a diet that is adequate in calories, but 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 that to lose weight, you will need to skip snacks between meals.
Is it really possible to lose 5 kg in a week?
Before we jump straight into the tutorial, let's clear up one thing that is constantly overlooked by the various health blogs and thus causes misunderstandings on the part of readers. Losing 5 kilograms in just one week is real, but the weight loss is not due to body fat alone. This is why you need to create a calorie deficit and increase your calorie intake to burn excess fat.
It is really impossible to lose 5 kilograms of fat exclusively in one week without damaging 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 achieved mainly by reducing the percentage of fat, but let's not forget that excess weight can be undone by removing excess water from the body. How did this happen?
Dieting to reduce weight and bulk will certainly lower your blood insulin levels and force your body to rid itself of stored carbohydrates that trap water.
When insulin levels drop, the body will no longer retain water, forcing the kidneys to remove excess sodium.
Now that we've figured it out, let's finally move on to the guide on how to lose 5kg in a week at home.
Eat less carbohydrates 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 muscles.
Research shows that a low carb diet is incredibly effective for weight loss. Any reduction, even in the short term, in carbohydrate intake leads to drying out of the body and the elimination of excess water.
This is why people who decide to go on a low-carb diet generally see a difference when they step on the scale the next morning.
And when you mostly eat protein foods, you reduce your appetite, keeping you full longer and speeding up your metabolism.
A diet that will help you achieve your desired goal
Everyone has their own preferences for breakfast, lunch and dinner, so below you will find a variety of options from which you can choose the one that suits you best.
Breakfast
Option 1: egg sandwich on grain bread
1 slice of sprouted grain bread + 1 boiled egg + 2 slices of tomato
Option 2 - oatmeal breakfast
1 cup oat bran + 1 cup unsweetened almond milk + 1/4 cup blueberries
Option 3 - Super Vegetable Smoothie (recommended)
Cut a medium beet into chunks and send to the blender along with four carrots and ice cubes. You can also squeeze half a lemon for flavor.
Dinner
Option 1 - chicken with vegetables
60 grams of baked chicken, skinless, diced + 1 slice of avocado + 1 bowl of lettuce and tomatoes
Option 2 - tuna omelette
60 grams of tuna + 3 large leaves of kale + 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 of broccoli + 1 tablespoon of olive oil + 1/2 cup of boiled brown rice
Option 2 - lemon paste with asparagus and salmon
1/2 cup of boiled brown rice + 60 grams of grilled salmon + 2 tablespoons of lemon juice, squeezed over salmon + 1 minced or minced head of garlic + 1 cup of freshly cut asparagus
Option 3: boiled potatoes with salad (recommended)
2 medium potatoes + lettuce (combine kale, kale, and lettuce)
Acceptable drinks
Besides water, you can drink the following drinks:
- Coffee with almond milk;
- Green Tea;
- Freshly squeezed lemon juice (highly recommended)
- Freshly squeezed orange juice, just don't buy it from the store, squeeze it yourself and don't add sugar, drink it as is.
Okay, now I have a diet plan. Whats Next?
Now that you have an effective diet plan, there is one more thing to do besides healthy eating and that is exercise.
Don't worry, this is not as difficult as it sounds.
If for whatever reason you haven't exercised regularly before, there are always ways to burn calories without hitting the gym.
You can start by replacing public transportation with walking if you are not far away, or by taking the stairs instead of the elevator.
Biking, jogging, or jogging is also a great exercise option. The point is to start the process of burning calories and accelerating the removal of fat from the body.
Remember that you only have seven days to lose 5 kilograms.
To do this, you will have to show willpower and be as active as possible these days. Let's start with aerobic exercise and then move on to strength training to build muscles.
When you start to exercise, the fat will be used for energy, that is, it will be burned, and the muscles will become stronger and more prominent, your body will start to burn more calories during sleep.
Regular exercise will help maintain optimal blood oxygen levels, deliver nutrients to the body's tissues, and improve the cardiovascular system and blood circulation. And it can also remove the lower abdomen, sides, and generally improve muscle tone.
All of these things are very important in 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 nutritional supplements?
When it comes to nutritional supplements, it can be difficult to find the best product.
In fact, there are supplements that can help reduce hunger, while others are not beneficial.
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 plan to take it and just lay on the couch, then you better not waste your 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 the essence of the process is just that.
And yet it must be remembered that this is not some kind of magic dust, but only an aid in your own endeavors.
By taking it every day, following 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 workouts for fast results
Do you remember that we talked about physical activity before?
It is no coincidence that we return to the topic, because we want to lose up to 5 kilograms in just one week, and as safe as possible for our health.
Let's take a look at what we already have in service:
- An effective diet plan.
- Natural food additives to speed up processes.
What's missing?
And there is not enough organized training program for this week. Yes, you can jog or even go for a walk in the woods, but it is best if you participate in systematic strength training.
Every time you do a high intensity or resistance workout, your body eliminates excess carbohydrates and water.
Research shows that 5 to 10 minutes of high intensity workouts can be five times more effective than a series of regular exercises.
Some more important tips
- Diet Sunday: Research shows your chances of success are higher if you start on Sunday than any other day. According to research, the worst day to go on a diet is Tuesday.
- Keep Your Plate Contents Bright and Colorful - If you find your food colorless and boring, you already know what to do - we've outlined a wonderful weekly diet of different vegetables above.
- Use a large fork to help you eat less: Researchers have found that a large fork focuses your attention better on how much you are actually eating than a small one.
- Don't watch cooking shows - The wide variety of delicious dishes being cooked on television can make your weight loss journey that much more difficult. Try to eliminate as many distractions as possible.
- Monitor the amount of starch in your diet: In the above diet plan, eat a minimum of starchy foods, such as cereal bread, potatoes, and brown rice. Avoid other types of carbohydrates at your table, as this can spike your blood sugar levels and make you hungry.
- Eat cereal to satisfy your morning hunger - bring a helping of oatmeal to work so you can eat it to avoid any foods high in sugar.
- Stock up on something healthy to snack on, best with walnuts, carrots, tomatoes, and whole grain breads.
- Keep almond milk in your refrigerator; remember you want to lose 5 pounds in a week so stay away from animal fats. Instead, drink unsweetened almond milk if you are very hungry, especially at night.
- Make sure you get protein with every meal, whether it's nuts, chicken, or tuna, protein is necessary to burn fat and speed up your metabolism.
- Keep a basket of washed fruits and vegetables in your kitchen to help you eat less. They are lower in calories and at the same time provide you with all the essential nutrients your body needs.
- However, avoid high-sugar fruits like bananas, pineapples, and cherries. Choose less sweet fruits like kiwi, raspberries, blueberries, avocados, and olives.
- Be prepared to say no, no matter what diet you are on (be it kefir or buckwheat), at some point you will somehow be tempted to indulge yourself with that little cake. And yet, when they offer you all these delicious things, just decline and notify that you are now trying to lose 5 kilograms in 7 days. People respect those who have a goal and perseverance in achieving it.
- Let your family and friends know that when you express your goals to family and friends, you begin to feel responsible for what you say, as they will expect you to keep your word. This will prevent you from making bad decisions and actually make you stronger.
- Don't let the past get in your way - If you've tried a weight loss plan in the past and it didn't work, don't let failure affect your future. We all make mistakes, so forget about any plans or systems you've tried in the past. This time, you can achieve it all if you apply your mind, heart and strength to it.
Frequent questions
Many readers and subscribers have asked questions about this diet. Below you will find a question and answer section to 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 reaching your goal.
I feel dizzy and hungry before going to bed, what should I eat?
Eat fruits or vegetables. They will create a feeling of fullness for the rest of the night without adding calories at the same time. As we mentioned earlier, try to avoid high-sugar fruits in favor of low-sugar fruits.
Others get results on this diet, why don't I do it myself?
Remember that they are all in different starting conditions, so it is important to understand that your physical condition will naturally affect the results you achieve. If you have any medical conditions, be sure to consult your doctor before starting to work to lose weight.
I want to lose more than 5 kilos. Can I continue to follow the plan beyond the end of the week?
Yes, the duration of the plan can be increased, but if you want to lose more weight, it is best if you do it for 2-3 weeks, then take a break, and then another two weeks of dieting.
I'm already in the middle of the week and I'm not losing weight. That I have to do?
Do not stop. You need to finish the week. We all have different metabolisms, so results may vary.
Do not eat less food than the plan recommends, as this will affect the effectiveness of the diet. Some people take time for their body to start to get used to the changes and the results to appear.
Can I replace the rice with something?
Instead of rice, you can eat potatoes, buckwheat, or quinoa.
And now, let's get to work!
Now that you know how to quickly shed a few extra pounds, it's time to start exercising and see the result.
You start an exciting journey. Therefore, your body and mind must be prepared for the trials and temptations that you will encounter there.
For those who put their mind, heart and will into something, nothing is impossible. Just get started and you will be amazed at what you have accomplished!