Is it some kind of joke, or is it still possible to lose 5 kg in one week? Yes, it is actually possible! If you approach the matter sensibly.
If you are looking for an effective way to lose 5 kilos in a week, you have come to the right place, because this guide will show you how to do it without harming your health.
Every time it comes to something like this, people usually come with fasting and express diets from all over the world.
Either way, there are situations where you absolutely need to lose a few extra pounds very quickly.
Whether it's a wedding, a ball or the special occasion, losing a few pounds in a week will really make you feel better in your favorite dress.
This article is created specifically for women and girls who want to reduce their amounts 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 fast, you will need to make significant adjustments to your diet and daily routine.
You will need to stick 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 cut sugar out of your diet, which means that in order to lose weight, you will have to skip snacks.
Is it really possible to lose 5 kg in one week?
Before we get directly to the tutorial, let's clarify one thing that is constantly overlooked by the various health blogs, and thus causes misunderstandings among the readers. Losing 5 pounds in just one week is real, but weight loss is not just about body fat. 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 kg of fat in just one week without harming your health.
But do not worry, because there is still a way to lose weight and look slim and fit at the same time.
This is of course achieved mainly by reducing the fat percentage, but do not forget that excess weight can be shed by removing excess water from the body. How does this happen?
Dieting to reduce weight and volume will definitely lower your blood insulin levels and force your body to get rid of the stored carbohydrates that trap water.
When insulin levels fall, the water will no longer be retained in the body, which will force the kidneys to get rid of excess sodium.
Now that we've figured it out, let's finally move on to the guide on how to lose 5 kg in a week at home.
Eat fewer 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, even short-term reduction of carbohydrate intake leads to dehydration of the body and removal of excess water.
This is why people who decide to go on a low-carb diet usually see a difference when they gain weight the very next morning.
And when you mostly eat protein foods, you reduce your appetite as they keep you full longer and speed up your metabolism.
A diet that helps you reach your desired goal
Everyone has their own preferences for breakfast, lunch and dinner, so below are a number of options from which you can choose what suits you.
Breakfast
Option 1 - egg sandwich on a cereal bread
1 slice of sprouted cereal bread + 1 boiled egg + 2 tomato slices
Option 2 - oatmeal breakfast
1 cup oat bran + 1 cup no sweetened almond milk + 1/4 cup blueberries
Option 3 - Veggie Super Smoothie (Recommended)
Cut a medium-sized beetroot into pieces and send to the blender along with four carrots and ice cubes. You can also squeeze half a lemon into it for flavor.
Dinner
Option 1 - chicken with vegetables
60 grams baked chicken without diced skin + 1 slice of avocado + 1 bowl of lettuce and tomatoes
Option 2 - tuna tortilla
60 grams of tuna + 3 large kale leaves + a little olive oil + 1/2 head chopped onion + gluten-free whole grain 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 boned 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 grilled salmon + 2 tablespoons lemon juice, squeezed on salmon + 1 chopped or chopped garlic head + 1 cup freshly cut asparagus
Option 3 - boiled potatoes with salad (recommended)
2 medium potatoes + salad (combine canned kale, kale and lettuce)
Acceptable drinks
In addition to water, you can drink the following beverages:
- Coffee with almond milk;
- Green tea;
- Freshly squeezed lemon juice (highly recommended)
- Freshly squeezed orange juice, just do not buy it in the store, squeeze it yourself and do not 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 to do besides healthy eating and that is exercise.
Don't worry, this is not as difficult as it may seem.
If for some reason you have not exercised regularly before, there are always ways to burn calories without going to the gym.
You can start by replacing the public transport with walking if you are not far, or going up the stairs instead of the elevator.
Cycling, jogging or jogging is also a good exercise option. The point is to start the process of burning calories and speeding up the removal of fat from the body.
Remember that you only have seven days to lose 5 kg.
To do this, you need to show willpower and become as active as possible these days. Let’s start with aerobic exercise, and then move on to strength training to strengthen the muscles.
When you start exercising, fat will be used as energy, that is, burned, and the 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, supply nutrients to the body's 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 to achieve your goal.
Note: If you are taking any medication regularly, be sure to consult your doctor before starting the specified diet or physical activity.
What about supplements?
When it comes to supplements, it can be difficult to find the best product.
There are actually 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 helps you burn more fat cells. But he only works under 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 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 numbers are conditional on an example. But the essence of the process is just that.
And yet, it must be remembered that this is not a kind of magic powder, but merely an aid in your own endeavors.
If you take it every day, follow a diet and exercise, you are guaranteed 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 training for fast results
Do you remember we talked about physical activity in the past?
It is no coincidence that we return to the subject, for we want to lose as much as 5 kilos in just one week, and as safely 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 the processes.
What is 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 better if you practice systematic strength training.
Every time you do high-intensity training or strength training, your body gets rid of excess carbohydrates and water.
Research shows that 5 or 10 minutes of high-intensity exercise can be five times more effective than a set of regular exercises.
Some more important tips
- Diet Sunday - Research shows that the 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 the contents of your plate bright and colorful - if you think your food is colorless and dull, you know what to do: above we have outlined a wonderful weekly diet with different vegetables.
- Use a large fork to help you eat smaller: Researchers have found that a large fork focuses your attention better on how much you actually eat than a small one.
- Do not watch cooking shows - the large selection of delicious dishes prepared on TV can make your weight loss journey much more difficult. Try to eliminate as many distractions as possible.
- Check 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 increase your blood sugar level and make you feel hungry.
- Eat grains to satisfy your morning hunger - bring a portion of oatmeal to work so you can snack and thus avoid everything with a high sugar content.
- Grab something healthy to snack on - best with nuts, carrots, tomatoes and wholemeal bread.
- Store almond milk in the fridge - remember that you want to lose 5 kilos in a week, so stay away from animal fat. Instead, drink almond milk without sweeteners if you feel acutely hungry, especially at night.
- Make sure you get protein for every meal - whether it's nuts, chicken or tuna, then protein is needed to burn fat and boost your metabolism.
- Keep a basket of washed fruits and vegetables in your kitchen to help you eat less. They are fewer 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, raspberry, cranberry, avocado and olive.
- Be prepared to say no - no matter what diet you are on (be it kefir or buckwheat), at some point you will fall into the temptation to treat yourself to the tiny cake. And yet, when you are offered all these delicious things, just refuse and let them know that you are now trying to lose 5 kilos in 7 days. People respect those who have a goal and perseverance in achieving it.
- Let your family and friends know that when you say 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 keep you from making bad decisions and actually make you stronger.
- Do not let the past get in the way of you - if you have tried a weight loss plan in the past and it did not work, do not let the failure take its toll on your future. Everyone makes mistakes, so forget about any plan or system you've tried before. This time you can achieve everything if you use your mind, heart and strength for it.
Frequently asked questions
Many readers and subscribers have asked questions regarding this diet. Below is a Q&A section to help you find the answer to the question that interests you.
Can alcohol be consumed while on this diet?
No, give up alcohol altogether because it will prevent you from reaching your goal.
I feel dizzy and hungry before bedtime, what should I eat?
Eat fruits or vegetables. They will create a feeling of satiety the rest of the night without adding calories at the same time. As we mentioned earlier, try to avoid fruits with high sugar content in favor of fruits with low sugar content.
Others get results with this diet, why do not I do it?
Remember that everyone is in different starting positions, 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 see your doctor before starting work on weight loss.
I would like to lose more than 5 kilos. Can I continue to follow the plan beyond the week?
Yes, the duration of the plan can be increased, but if you want to lose weight more, it is best if you do this for 2-3 weeks, then you take a break and then another two weeks diet.
I'm already in the middle of the week and I'm not losing weight. What should I do?
Do not stop. You must end the week. Everyone has a different metabolism, so the results may vary.
Do not eat less food than the plan recommends, as this will affect the efficiency of the diet. For some people, it takes time before their body begins to get used to the changes and the results show up.
Can I replace rice with something?
Instead of rice, you can eat potatoes, buckwheat or quinoa.
And now - get started!
Now that you know how to quickly remove a few extra pounds, it's time to start exercising and see the result.
You start an exciting journey. So your body and your mind will have to be ready for the trials and temptations that you will face 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!