Is this some kind of joke or is it still possible to lose 5 kg in a week? Yes, it is indeed possible! If you approach the issue wisely.
If you are looking for an effective way to lose 5 pounds in a week, you are in the right place, because this guide will show you how to do it without harming your health.
Whenever it comes to something like this, people usually come up with all kinds of fasting and quick diets.
Be that as it may, there are situations when you absolutely need to lose a couple of extra pounds very quickly.
Whether it's a wedding, prom, or special occasion, shedding a few pounds in a week will really make you feel better in your favorite dress.
This article 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 significant changes to your diet and daily routine.
You will need to stick to a diet with the right amount of calories, but at the same time providing 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 you will need to skip snacking between meals to lose weight.
Is it really possible to lose 5 kg in one week?
Before we jump straight into the tutorial, let's clear one thing that is constantly overlooked by various health blogs, and therefore causes misunderstanding from readers. Losing 5 kilograms weight in just a week is real, but the weight loss isn't just due to body fat. That is why it is necessary to create a calorie deficit and increase calorie consumption to burn excess fat.
It is really impossible to lose 5 kilograms of exclusively fat in one week without harm to health.
But don't worry, as there is still 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 do not forget that excess weight can be eliminated by removing excess water from the body. How does this happen?
Going on a diet to reduce weight and volume will definitely lower your blood insulin levels and force your body to get rid of stored water-trapping carbohydrates.
When insulin levels drop, water will no longer be retained in the body, which will force the kidneys to shed excess sodium.
Now that we understand it, 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-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 reduction, even in the short term, in carbohydrate intake leads to drying out of the body and removal of excess water.
This is why people who decide to follow a low-carb diet usually see a difference when they step on the scales the next morning.
And when you eat mostly protein foods, you reduce your appetite, as they make you feel fuller for longer and speed up your metabolism.
A diet that will help you achieve your desired goal
Each has their own preferences for breakfast, lunch, and dinner, so below you'll find a variety of options for you to choose what's right for you.
Breakfast
Option 1: egg sandwich on a cereal loaf
1 slice of sprouted cereal bread + 1 hard-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 - Vegetarian Super Smoothie (Recommended)
Cut a medium beet into pieces and send it 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, skinless, diced chicken + 1 slice of avocado + 1 bowl of lettuce and tomatoes
Option 2 - tuna tortilla
60 grams of tuna + 3 large kale leaves + a drizzle of oil + 1/2 chopped onion + gluten-free wholemeal 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 boiled brown rice + 60 grams of grilled salmon + 2 tablespoons of lemon juice, squeezed over the salmon + 1 minced or minced head of garlic + 1 cup freshly cut asparagus
Option 3 - boiled potatoes with salad (recommended)
2 medium potatoes + lettuce (combine canned cabbage, kale, and lettuce)
Acceptable drinks
In addition to water, you can drink the following drinks:
- Coffee with almond milk;
- Green tea;
- Freshly squeezed lemon juice (recommended)
- Freshly squeezed orange juice, just don't buy it in the store, squeeze it yourself and don't add sugar, drink it as is.
Ok, 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 eating healthy and that is exercise.
Don't worry, it's not as difficult as it may seem.
If for some reason you've never done regular exercise before, there are always ways to burn calories without going to the gym.
You can start by substituting public transport on foot if you're not far away, or by going up 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 accelerate the removal of fat from the body.
Remember that you only have seven days to lose 5 kilograms.
To do this, you will need to show willpower and become as active as possible these days. We start with aerobic exercise, 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 start burning 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 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 any medication regularly, be sure to consult your doctor before starting the indicated diet or exercise.
What about food supplements?
When it comes to dietary supplements, it can be difficult to find the best product.
In fact, there are supplements that can help reduce hunger, while others are not useful.
One of the best weight loss supplements you can find is L-Carnitine to help you burn more fat cells. But he works only in conditions of active physical activity. If you are going to pick it up and lie down on the sofa then it is best 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 figures are conditional for an example. But this is the essence of the process.
And yet it should be remembered that this is not some kind of magic dust, but only an aid in your endeavors.
By taking it every day, following a diet and exercising, you can be sure that you can 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
Remember we talked about physical activity earlier?
It is no coincidence 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 service:
- An effective diet plan.
- Natural food additives to speed up processes.
What is missing?
And there isn't enough training schedule set up for this week. Yes, you can jog or even go for 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 gets rid of 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.
A few more important tips
- Sunday Diet - Research shows that the chances of success are greater if you start on a 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 find your food colorless and boring, you know what to do: above we've outlined 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're actually eating than a small one.
- Don't watch cooking shows - the wide variety of delicious dishes that are cooked on TV can make your weight loss journey that much more difficult. Try to eliminate as many distractions as possible.
- Check the amount of starch in your diet - In the diet plan above, eat a minimum of starchy foods, such as cereal bread, potatoes and brown rice. Avoid other types of carbohydrates on your table, as this can raise your blood sugar levels and make you feel hungry.
- Eat cereal to satisfy your morning hunger: Bring a serving of oatmeal to work so you can snack on it and thus avoid anything that is high in sugar.
- Stock up on something healthy to snack on - best with nuts, carrots, tomatoes, and wholemeal bread.
- Keep almond milk in the fridge - remember you want to lose 5 pounds in a week, so stay away from all animal fats. Instead, drink almond milk without sweeteners if you are feeling very hungry, especially at night.
- Make sure you're getting 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 fruit and vegetables in the kitchen to help you eat less. They are lower in calories and at the same time provide all the essential nutrients your body needs.
- Avoid, however, sugar-rich fruits like bananas, pineapples, and cherries. Choose less sweet fruits like kiwis, raspberries, cranberries, avocados, and olives.
- Be prepared to say no: no matter what diet you're following (chefir or buckwheat), at some point you'll somehow fall into the temptation to pamper yourself with that little cake. Yet when you are offered all these delicious things, decline and report that you are looking 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 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 your way: If you've tried a weight loss program in the past and it didn't work, don't let the failure affect your future. Everyone makes 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 is a question and answer section that should help you find the answer to the question you're interested in.
Can alcohol be consumed on this diet?
No, give up alcohol completely because it will prevent you from achieving your goal.
I am dizzy and hungry before going to bed, what should I eat?
Eat fruit or vegetables. They will create a feeling of fullness for the rest of the night without adding calories at the same time. As mentioned above, try to avoid high-sugar fruits in favor of low-sugar ones.
Others get results on this diet, why don't I?
Remember that everyone is in different starting conditions, so it's important to understand that your physical condition will naturally affect the results you get. If you have any medical conditions, be sure to consult your doctor before starting weight loss work.
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 plan can be increased, but if you want to lose more weight, it is best to do it for 2-3 weeks, then take a break and then another two weeks on the diet.
I'm already mid-week and I'm 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 recommended by the plan, 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 results that appear.
Can I replace the rice with something?
Instead of rice, you can eat potatoes, buckwheat or quinoa.
And now, get to work!
Now 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 mind will need to be ready for the trials and temptations 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!