Is this some kind of joke, or is it still possible to lose 5 kg in a week? Yes, it is actually 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 harm to your health.
Every time it comes to something like that, people usually think of all sorts of fasting and express diets.
Be that as it may, there are situations when you absolutely need to very quickly lose a couple of extra pounds.
Whether it's a wedding, prom, or that special occasion, losing 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 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 quickly, you will have 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 out sugar from your diet, which means that in order to lose weight, you will need to cut out snacks between meals.
Is it really possible to lose 5 kg in a week?
Before we get straight to the tutorial, let's clarify one thing that is constantly overlooked by the various health blogs, and thus causes misunderstanding from the readers. Losing weight by 5 kilograms in just a 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 consumption in order to burn excess fat.
It is really impossible to lose 5 kilograms of exclusively fat in a week without harm to health.
But do not worry, because 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 thrown off by removing excess water from the body. How does this happen?
Dieting to reduce weight and volume will certainly 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 get rid of excess sodium.
Now that we've 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 body muscles.
Research shows that a low carb diet is incredibly effective for weight loss. Any, even short-term reduction in carbohydrate intake leads to drying of the body and the removal of excess water.
This is why people who decide to go on a low-carb diet usually see a difference when they step on the scale the very next morning.
And when you eat mostly protein foods, you reduce your appetite, as they keep you feeling fuller longer and speed 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 are a variety of options from which you can choose what is right for you.
Breakfast
Option 1 - egg sandwich on a grain loaf
1 slice sprouted grain 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 one medium beetroot into chunks and send to 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 of baked, skinless chicken, diced + 1 slice of avocado + 1 bowl of lettuce and tomatoes
Option 2 - tuna tortilla
60 grams of tuna + 3 large kale leaves + some 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 boneless chicken + 2 cups broccoli + 1 tablespoon olive oil + 1/2 cup boiled brown rice
Option 2 - lemon paste with asparagus and salmon
1/2 cup boiled brown rice + 60 grams grilled salmon + 2 tablespoons lemon juice, squeezed onto salmon + 1 chopped or minced head of garlic + 1 cup 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:
- 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 might seem.
If for some reason you haven't done regular exercise before, there are always ways to burn calories without going to the gym.
You can start by replacing public transportation with walking if you are not far, or going up the stairs instead of the elevator.
Cycling, jogging or jogging is also a great exercise option. The point is to start the process of burning calories and speed up 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 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, deliver nutrients to the tissues of the body, and improve the cardiovascular system and blood circulation. And also you can remove the lower abdomen, sides and generally improve muscle tone.
All of these things are very important in achieving your goal.
Note: If you regularly take any medication, 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.
Indeed, there are supplements available to 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 in conditions of active physical activity. If you plan to take it and just lie on the couch, then it's 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. 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 kind of magic powder, but just an aid in your own endeavors.
Taking it every day, following a diet and exercising, 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 workouts for quick results
Remember earlier we talked about physical activity?
It is not by chance that we return to the topic, because we want to lose as much as 5 kilograms in just a 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 the processes.
What is missing?
And there is not enough organized training program for this week. Yes, you can jog or even take a walk in the woods, but it's better if you engage in systematic strength training.
Every time you engage in high-intensity training or resistance training, your body gets rid of excess carbohydrates and water.
Research shows that 5 or 10 minutes of high-intensity workouts 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 find your food is colorless and boring, you know what to do: above we have 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 are 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 much more difficult. Try to eliminate as many distractions as possible.
- Control 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 on your table, as this can spike your blood sugar levels and make you feel hungry.
- Eat grains to satisfy your morning hunger - bring a serving of oatmeal to work, so you can snack on it and thus 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 that you want to lose 5 pounds in one week, so stay away from any animal fats. Instead, drink almond milk without sweeteners if you're feeling acutely hungry, especially at night.
- Make sure you get protein with 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 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.
- Avoid, however, fruits that are high in sugars 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 are on (be it kefir or buckwheat), at some point you will somehow fall into the temptation to pamper yourself with that tiny cake. And yet, when you are offered all these delicious things, just refuse 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 voice 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 take its toll on your future. Everyone makes mistakes, so forget about any plan or system you've tried in the past. This time, you can achieve everything if you apply your mind, heart and strength to it.
Frequently asked Questions
Many readers and subscribers have asked questions regarding this diet. Below is a Q&A section that should help you find the answer to the question that interests you.
Can alcohol be consumed while on this diet?
No, give up alcohol completely because it will prevent you from reaching your goal.
I feel 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 high sugar fruits in favor of low sugar fruits.
Others get results with this diet, why am I not doing it?
Remember that everyone is 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 see your doctor before starting weight loss work.
I want to lose more than 5 kilograms. 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 this for 2-3 weeks, then take a break, and then another two weeks of diet.
I'm already in the middle of the week, and I'm not losing weight. What should I do?
Do not stop. You need to finish 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 begin to get used to the changes and the results to appear.
Can I replace rice with something?
Instead of rice, you can eat potatoes, buckwheat, or quinoa.
And now - get down to business!
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 have to be ready 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 achieved!