Is this a good joke is it still possible to lose 5 kg in a week? Yes, it really is possible! If you approach the problem wisely.
If you are looking for an effective way to lose 5 kg in a week, you have come to the right place, as this guide will show you how to do it without harming your health.
When it comes to something similar, people often come up with all sorts of diets and crash diets.
As it may be, there are situations when you really need to lose a few extra pounds quickly.
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 article is specially created for women and girls who want to reduce their mass in a short time. Although the methods and ways of losing weight described here are quite universal and suitable for both sexes.
To lose this weight quickly, you will have to make significant adjustments in your diet and daily activities.
You will need to follow 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 cut sugar out of 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 diving straight into the tutorial, let's clarify one thing that various health blogs frequently overlook and thus cause misunderstanding from readers. Weight loss of 5 kg in just 1 week is real, but weight loss is not only due to body fat. That's why you need to create a calorie deficit and increase your calorie intake to burn fat.
It is really impossible to lose 5 kg of fat exclusively in a week without harming health.
But don't worry, because there are ways to lose weight and look slim and fit for the 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 did this happen?
Dieting to lose weight and mass will definitely lower insulin levels in your blood and force your body to get rid of water-stored carbohydrates.
When insulin levels drop, water is no longer retained in the body, which forces the kidneys to get rid of excess sodium.
Now that we have figured it out, let's finally move on to the 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 upper body muscles.
Research shows that low-carb diets are extremely effective for weight loss. Any, even short-term reduction in carbohydrate intake will result in the body becoming dry and eliminating excess water.
This is why people who decide to go on a low-carb diet often see a difference when they step on the scale the next morning.
And when you eat mostly protein-rich foods, you reduce cravings, as they make you feel fuller longer and speed up your metabolism.
The diet that will help you achieve your desired goals
Everyone has their own preferences for breakfast, lunch, and dinner, so here are a variety of options so you can choose what's right for you.
Breakfast
Option 1 - egg bread on a grain loaf
1 slice of germinated 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 - Veggie Super Smoothie (Recommended)
Cut a medium beetroot into chunks and put in a blender along with four carrots and ice cubes. You can also squeeze half a lemon in for flavor.
Dinner
Option 1 - chicken with vegetables
60 grams of grilled chicken, skinless, diced + 1 slice of avocado + 1 bowl of lettuce and tomato
Option 2 - tuna tortillas
60 grams tuna + 3 large kale leaves + some olive oil + 1/2 head of chopped onion + gluten-free wholemeal bread
Option 3 - spinach salad (recommended)
Get spinach, carrots, kale, and zucchini. Cut into thin slices and make a vegetable salad.
Dinner
Option 1 - chicken salad
85 grams boneless chicken + 2 cups broccoli + 1 tablespoon olive oil + 1/2 cup boiled brown rice
Option 2 - lemon sauce with asparagus and salmon
1/2 cup boiled brown rice + 60 grams grilled salmon + 2 tablespoons lime juice squeezed over the salmon + 1 minced or minced garlic + 1 cup chopped fresh asparagus
Option 3 - boiled potatoes with salad (recommended)
2 medium potatoes + lettuce (combined canned kale, kale, and lettuce)
Drinks are accepted
In addition to water, you can drink the following drinks:
- Coffee with almond milk;
- Tea;
- Freshly squeezed lemonade (highly recommended)
- Fresh squeezed orange juice, not bought from the store, self-squeezed and without added sugar, pure drink.
Okay, now I have a diet plan. What's next?
Now that you have an effective diet plan in place, there's one more thing to do besides eating healthy and that's exercising.
Don't worry, this is not as difficult as you think.
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 don't live far, or take the stairs instead of the elevator.
Cycling, jogging, or jogging is also a great exercise option. The goal is to start the calorie burning process and speed up the removal of fat from the body.
Remember that you only have seven days to lose 5 kg.
To do this, you will have to show will and be as active as possible these days. Start with aerobic exercise, then move on to strength training to strengthen your muscles.
When you start exercising, fat will be used for energy, i. e. burned, and muscles will become stronger and more prominent, your body will start burning more calories inwhile sleeping.
Regular exercise will help maintain optimal oxygen levels in the blood, deliver nutrients to the body's tissues, and improve the cardiovascular system and blood circulation. And you can also get rid of the lower abdomen, sides and generally improve muscle tone.
All of these are very important in achieving your goals.
Note: If you regularly take any medication, be sure to consult your doctor before starting a prescribed diet or physical activity.
What about nutritional supplements?
When it comes to nutritional supplements, it can be difficult to find the best product.
Indeed, there are supplements that can help reduce feelings of hunger, while others are not.
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're going to take it away and just lie on the couch, 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 numbers are the conditions to do it. For example. But that's just the nature of the process.
However, it should be remembered that this is not some kind of magic powder, but only an aid to your own endeavors.
Take it every day, follow a diet and exercise regimen, you can guarantee 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
Remember earlier we talked about physical activity?
It is no coincidence that we return to this topic, because we want to lose as much as 5 kg in just one week, and be as healthy as possible.
Take a look at what we've got in service:
- An effective diet plan.
- Natural food additives to speed up the process.
What's missing?
And there's not enough organized training for this week. Yes, you can jog or even go for a walk in the woods, but it's better if you engage in systematic strength training courses.
Every time you do an intense workout or resistance training, your body gets rid of excess carbohydrates and water.
Research shows that 5 or 10 minutes of intense exercise can be 5 times more effective than regular exercise.
Some more important tips
- Sunday Diet - Research shows that your chances of success are higher if you start on Sunday than any other day. According to research, the worst day to diet is Tuesday.
- Keep the food on your plate bright and colorful - if you find your food colorless and boring, you know what to do: above we've outlined a great weekly dietwith 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 fork.
- Don't watch cooking shows - countless delicious dishes cooked on TV can make your weight loss journey a whole lot more difficult. Try to eliminate as many distractions as possible.
- Control the amount of carbs 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 carbohydrates on your table, as this can spike your blood sugar and make you feel hungry.
- Eat cereal to satisfy your morning hunger - bring a serving of oatmeal so you can snack and therefore avoid anything with a lot of sugar.
- Stock up on healthy things to snack on - nuts, carrots, tomatoes, and wholemeal bread are best.
- Keep almond milk in your fridge - remember you want to lose 5 kg in a week, so stay away from any animal fats. Instead, drink unsweetened almond milk if you feel hungry, especially at night.
- Make sure you get protein at every meal - be it nuts, chicken or tuna, protein is needed to burn fat and speed up your metabolism.
- Keep a basket of washed fruits and vegetables in the 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 that are high in sugar such as bananas, pineapples, and cherries. Choose less sweet fruits like kiwi, raspberries, cranberries, avocados, and olives.
- Be prepared to say no - no matter what diet you're on (be it kefir or buckwheat), at some point you'll fall into the temptation to indulge yourself with that little pie. And yet, when offered all these delicious things, you simply decline and announce that you are currently trying to lose 5 kg in 7 days. People respect those who have a goal and persevere in achieving it.
- Let your family and friends know that as you speak out about 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.
- 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 the failure affect your future. Everyone makes mistakes, so forget any plans or systems you've tried in the past. This time, you can achieve anything if you put all your mind, heart and energy into it.
frequently asked Questions
Many readers and subscribers have asked questions regarding this diet. Below is a Q&A that will help you find the answers to the questions you care about.
Is it okay to drink alcohol while on a diet?
No, give up alcohol completely because it will prevent you from achieving your goals.
I feel 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 any additional calories at the same time. As we mentioned earlier, try to avoid high-sugar fruit instead of low-sugar fruit.
Other people get results with this diet, why not do it?
Remember that everyone has different starting conditions, so it's 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 to lose weight.
I want to lose more than 5 kg. Can I continue with my plan after the weekend?
Yes, the duration of the plan can be increased, but if you want to lose more weight, it is best to do this for 2-3 weeks, then rest and then two weeks on a diet.
I'm midweek, and I'm not losing weight. What should I do?
Do not stop. You need to finish within the week. Everyone has a different metabolism, so results may vary.
Do not eat less food than the plan recommends, as this will affect the effectiveness of the diet. For some people, it takes time for their body to get used to the changes and new results to appear.
Can I replace the rice with something else?
Instead of rice, you can eat potatoes, buckwheat or quinoa.
And now - get down to business!
Now that you know how to get rid of a few extra pounds quickly, it's time to start exercising and see the results.
You start an exciting journey. So your body and mind will have 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 get started and you will be amazed at what you have achieved!