Is this a joke or is it still 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 harming your health.
Whenever it comes to something like that, people usually come up with all kinds of fasting and express diets.
Either way, there are times when you absolutely need to lose a few extra pounds very quickly.
Whether it's a wedding, prom or a 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 volume in a short time. Although the weight loss methods and methods described here are quite universal and suitable for both sexes.
To lose this weight quickly, you will need to make some significant adjustments to your diet and daily routine.
You will need to stick to a diet that has the right amount of calories, but at the same time provides your body with all the nutrients it needs to function properly.
For example, you may need to cut sugar from your diet, which means that in order to lose weight you will have to skip snacks between meals.
Is it really possible to lose 5 kg in a week?
Before we go straight to the tutorial, let's clear up one thing that is constantly overlooked by various health blogs and thus causes misunderstanding from readers. Losing 5 kilograms weight in just one week is real, but the weight loss is not just due to body fat. That is why you need to create a calorie deficit and increase your calorie intake in order to burn excess fat.
It is really impossible to lose 5 pounds of fat exclusively in a week without harming health.
But don't worry, because there is always a way to lose weight and look slim and fit at the same time.
Of course, this is mainly achieved by reducing the percentage of fat, but remember that excess weight can be eliminated by removing excess water from the body. How can this happen?
Dieting to reduce weight and bulk will definitely lower your blood insulin levels and force your body to get rid of water-scavenging carbohydrates.
When insulin levels drop, water will no longer be retained in the body, forcing the kidneys to get rid of excess sodium.
Now that we have got the idea, let's finally move on to the guide on how you can lose 5 kg in a week at home.
Eat fewer carbohydrates and more protein
By switching to a low carbohydrate diet for a week, you can easily lose weight and improve the appearance of muscles in your body.
Research shows that a low-carb diet is incredibly effective for weight loss. Any reduction, even short-term, in carbohydrate intake leads to dryness of the body and the removal of excess water.
That's why people who decide to go on a low-carb diet usually see a difference when they step on the scale the next morning.
And when you eat mostly protein foods, you reduce your appetite because they keep you full for longer and speed up your metabolism.
A diet that will help you reach 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 what is best for you.
Breakfast
Option 1 - egg sandwich on a cereal bread
1 slice of germinated cereal bread + 1 hard-boiled egg + 2 slices of tomatoes
Option 2 - oatmeal breakfast
1 cup oat bran + 1 cup unsweetened almond milk + 1/4 cup blueberries
Option 3 - Veggie Super Smoothie (Recommended)
Cut a medium beetroot into pieces and put it in a blender with four carrots and ice cubes. You can also squeeze half a lemon in it for added flavor.
Having dinner
Option 1 - chicken with vegetables
60 grams of skinless chicken in the oven, diced + 1 avocado slice + 1 bowl of lettuce and tomatoes
Option 2 - tuna tortilla
60 grams of tuna + 3 large leaves of kale + a little olive oil + 1/2 head of chopped onion + whole wheat gluten free tortilla
Option 3 - spinach salad (recommended)
Have spinach, carrots, kale and zucchini. Cut into slices and make a vegetable salad.
Having 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 head of chopped or minced garlic + 1 cup of freshly cut 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)
- Freshly squeezed orange juice, do not buy it in the store, squeeze it yourself and do not add sugar, drink it as is.
Okay, now I have a diet. And after?
Now that you have an effective diet, there is one more thing to do besides eating healthy and that is exercise.
Don't worry, it's not as difficult as it might sound.
If for some reason you've never exercised regularly before, there are still ways to burn calories without going to the gym.
You can start by replacing public transport with walking if you're not far away, or going up the stairs instead of the elevator.
Biking, jogging, or jogging is also a great exercise option. The goal is to start the calorie burning process and speed up the elimination of fat from the body.
Remember, you only have seven days to lose 5 kilograms.
In order to do this, you will need to show some willpower and become 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 i. e. burnt, and the muscles will become stronger and more protruding, your body will start to burn more calories during sleep.
Regular exercise will help maintain optimal oxygen levels in the blood, supply nutrients to body tissues, and improve the cardiovascular system and blood circulation. And you 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 medication regularly, be sure to consult your doctor before starting any diet or physical activity indicated.
What about nutritional supplements?
When it comes to nutritional supplements, it can be difficult to find the best product.
This is because there are some supplements that can help reduce hunger, while others are not beneficial.
One of the best weight loss supplements you can find is L-Carnitine to help you burn more fat cells. But he works only under conditions of active physical activity. If you are planning to pick it up and lie down on the sofa, 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 an example. But the essence of the process is just that.
And yet, it should be remembered that this is not some sort of magic powder, but simply an aid in your own efforts.
By taking it every day, dieting and exercising, you are sure to be able 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 quick results
Do you remember earlier that we talked about physical activity?
It is not by chance that we return to the subject, 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 use:
- Efficient diet.
- Natural food additives to speed up processes.
What is missing?
And there isn't enough organized training schedule for this week. Yes, you can jog or even take a walk in the woods, but it's best if you engage in systematic strength training.
Whenever you engage in high intensity training or resistance training, your body is ridding itself of excess carbohydrates and water.
Research shows that 5-10 minutes of high-intensity exercise can be five times more effective than a series of regular exercises.
Some more important tips
- Sunday Diet - 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.
- Keep the contents of your plate bright and colorful - if you find your food colorless and boring, you know what to do: above we have described 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 - the wide variety of delicious food cooked on TV can make your weight loss journey much more difficult. Try to eliminate as many distractions as possible.
- Control the amount of starch in your diet - In the above diet, eat a minimum of starchy foods, such as grain bread, potatoes, and brown rice. Avoid other types of carbohydrates on your table as this can raise your blood sugar and make you hungry.
- Eat cereal to satisfy your morning hunger - bring a serving of oatmeal to work, so you can snack on them and avoid anything high in sugar.
- Stock up on something healthy to snack on - best with nuts, carrots, tomatoes, and whole grain breads.
- Keep almond milk in your fridge - remember you want to lose 5 pounds in a week, so avoid animal fat. Instead, drink almond milk without a sweetener if you are very hungry, especially at night.
- Make sure you have protein with every meal - whether it's nuts, chicken, or tuna, protein is needed 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 contain fewer calories and at the same time provide you with all the essential nutrients your body needs.
- However, avoid fruits high in sugars like bananas, pineapples and cherries. Choose less sweet fruits like kiwi, raspberries, cranberries, avocados and olives.
- Be prepared to say no - whatever your diet (whether it's kefir or buckwheat), at some point you will fall into the temptation to pamper yourself with this cupcake. And yet when you are offered all of these delicious things, you just have to refuse and point out that you are now trying to lose 5 pounds in 7 days. People respect those who have a goal and the persistence to achieve it.
- Let your family and friends know that when you express your goals to your family and friends, you start to feel responsible for what you say because they will expect you to keep your word. It will prevent you from making bad decisions and make you stronger.
- Don't let the past get in your way - if you've tried a weight loss program before and it hasn't worked, don't let that failure affect your future. Everyone makes mistakes, so forget about any plan or system you've tried in the past. This time you can accomplish it all if you apply your mind, heart and strength to it.
Frequently Asked Questions
Many readers and subscribers have asked about this diet. Below is a Q&A section that should help you find the answer to the question you are interested in.
Can we consume alcohol during this diet?
No, give up alcohol altogether because it will prevent you from reaching your goal.
I am dizzy and hungry before 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 fruits that are high in sugar in favor of fruits that are low in sugar.
Others are getting results with this diet, why don't I?
Keep in mind that everyone has different starting conditions, so it's important to understand that your physical condition will naturally affect the results you get. If you have any health concerns, be sure to consult your doctor before you start working out to lose weight.
I want to lose more than 5 pounds. Can I continue to follow the plan beyond the end of the week?
Yes, the duration of the diet can be increased, but if you want to lose more weight, it is better to do it for 2-3 weeks, then take a break, and then follow another two-week diet.
I am already in the middle of the week and I am not losing weight. What should I do?
Do not stop. You have to finish the week. Everyone has a different metabolism, so results may vary.
Do not eat less food than the diet recommends, as this will affect the effectiveness of the diet. For some people, it takes time for their body to start getting 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 down to business!
Now that you know how to shed extra pounds fast, it's time to start exercising and see the results.
You begin an exciting journey. So, your body and your mind should 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 start and you will be amazed at what you have accomplished!