Is it a joke, or is it still possible to lose 5 kg in a week? Yes, it really is possible! If you approach this question wisely.
If you are looking for an effective way to lose 5 pounds in a week, you have come to the right place, as 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 sorts of fasting and express diets.
Be that as it may, there are times when you definitely need to get rid of a few extra pounds very quickly.
Whether it's a wedding, a prom or a special occasion, losing a few pounds 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 volume in a short time. Although the weight loss methods and techniques described here are quite universal and suitable for both sexes.
To lose this weight quickly, you will need to significantly adjust your diet and daily routine.
You will need to follow a diet with the right amount of calories, but at the same time provide your body with all the nutrients it needs to function properly.
For example, you may need to exclude sugar from your diet, which means that you will need to skip snacks between meals to lose weight.
Is it really possible to lose 5 kg per week?
Before we start training, let's find out one thing that is constantly ignored in various health blogs and thus causes readers confusion. Losing 5 kilograms in just one week is real, but losing weight is not just about body fat. So you need to create a calorie deficit and increase your calorie intake to burn excess fat.
It is really not possible to lose 5 kilograms of fat in a week without harming your health.
But don't worry, there's 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 lost by removing excess water from the body. How does this happen?
Diets to reduce weight and volume will definitely lower your blood insulin levels and make your body get rid of the stored water-retaining carbohydrates.
When insulin levels fall, water will no longer be retained in the body, causing the kidneys to get rid of excess sodium.
Now that we've figured it out, let's finally move on to a guide on how to lose 5 kg at home in a week.
Eat less 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.
Studies show that a low carb diet is incredibly effective for weight loss. Any, even temporary, reduction in carbohydrate intake leads to dehydration and the removal of excess water.
That's why people who decide to follow a low-carb diet usually see the difference in getting up the next morning.
And if you eat mainly protein foods, you will reduce your appetite, because they maintain a longer feeling of satiety and speed up your metabolism.
A diet that will help achieve the desired goal
Everyone has their own choices for breakfast, lunch and dinner, so here are a variety of options to choose from.
For breakfast
Option 1 - egg sandwich on a grain bribe
1 slice of sprouted grain bread + 1 boiled egg + 2 slices of tomato
Option 2 - Oatmeal breakfast
1 cup oat bran + 1 cup without sweetened almond milk + 1/4 cup blueberries
Option 3 - Veggie Super Smoothie (recommended)
Cut one medium beet into pieces and send to a blender with four carrots and ice cubes. You can also squeeze half a lemon to get it.
Dinner
Option 1 - Chicken with vegetables
60 grams of fried chicken without skin, diced + 1 slice avocado + 1 bowl of salad and tomato
Option 2 - Tuna tortillas
60 grams of tuna + 3 large cabbage leaves + a little olive oil + 1/2 head chopped onion + gluten-free whole-grain tortillas
Option 3 - Spinach salad (recommended)
Take spinach, carrots, cabbage and zucchini. Cut into slices and prepare a vegetable salad.
Dinner
Option 1 - Chicken salad
85 grams boneless chicken + 2 glasses 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 of grilled salmon + 2 tablespoons lemon juice squeezed on salmon + 1 chopped or ground garlic head + 1 glass of freshly cut asparagus
Option 3 - Boiled potatoes with salad (recommended)
2 medium potatoes + salad (combine canned cabbage, cabbage 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, just do not buy in the store, squeeze itself and do not add sugar, drink as 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 a healthy diet, and that is exercise.
Don't worry, it's not as hard as it may seem.
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 on foot if you are not far away, or by climbing the stairs instead of the lift.
Cycling, jogging or jogging is also a great exercise option. The goal is to start the process of burning calories and speed up the elimination of fat from the body.
Remember, you only have seven days to lose 5 pounds.
To do this, you will have to show willpower these days and become as active as possible. Let's start with aerobic exercises, and then move on to strength training to strengthen the muscles.
When you start exercising, fat will be used as energy, that is, it will be burned, and your muscles will become stronger and stronger, your body will start burning more calories during sleep.
Regular physical activity will help maintain optimal oxygen levels in the blood, deliver nutrients to the body's tissues, 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 are taking any medicine regularly, be sure to talk to your doctor before starting the prescribed diet or exercise.
What about supplements?
When it comes to supplements, it can be difficult to find the best product.
Indeed, there are supplements that can help relieve hunger, but others are not beneficial.
One of the best weight loss supplements you can find is L-carnitine, which helps burn more fat cells. But he only works in conditions of active physical activity. If you plan to pick up and just sleep on the couch, then better not spend your money.
The essence of this supplement can be described as follows: during sports, the body uses 1 fat cell without L-carnitine and thus 2. The figures are relative as an example. But that is the essence of the process.
And yet remember that this is not some kind of magic powder, but just an aid in your own endeavors.
Taking it daily, following a diet and exercising, you are guaranteed to lose 5 kg during the week. This is a very strong combination that will help burn the accumulated fat and prevent further storage.
High intensity training for fast results
Remember we talked about physical activity before?
It is no coincidence that we return to the subject, because we want to lose as much as 5 kilograms in just a week, and as safe as possible for our health.
Let's see what we already have:
- An effective diet plan.
- Natural food additives to speed up processes.
What is missing?
And there are not enough organized training programs this week. Yes, you can run or even walk in the woods, but it is better if you do systematic strength training.
Every time you engage in high-intensity training or resistance training, your body gets rid of excess carbohydrates and water.
Studies show that 5 or 10 minutes of high-intensity training 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 a Sunday than on any other day. According to research, the worst day to follow a diet is Tuesday.
- Keep the contents of the plate bright and colorful - if you find your food colorless and boring, you know what to do: 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 pays more attention to how much you actually eat than a small one.
- Don't watch a culinary show - delicious food cooked on your TV can complicate your weight loss process. Try to eliminate as many distractions as possible.
- Control the amount of starch in your diet - Eat at least starchy foods such as cereal bread, potatoes and brown rice in the above diet plan. Avoid other types of carbohydrates on the table as this can raise your blood sugar and make you feel hungry.
- Eat cereals to quench your morning hunger - take a portion of oatmeal to work so you can have a snack with it and avoid anything high in sugar.
- Accumulate something healthy to snack - preferably with nuts, carrots, tomatoes and wholemeal bread.
- Store almond milk in the refrigerator - remember that you want to lose 5 pounds in one week, so avoid any animal fat. Instead, drink almond milk without sweeteners if you feel acute hunger, 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 your kitchen to help you eat less. They contain fewer calories and at the same time provide all the nutrients the body needs.
- However, avoid fruits with a high sugar content, such as bananas, pineapples and cherries. Choose less sweet fruits such as kiwi, raspberries, cranberries, avocados and olives.
- Be prepared to say no - no matter what diet you follow (whether it's kefir or buckwheat), at some point you'll fall into the temptation to pamper yourself with that little cake. And yet, when you are offered all these delicious things, just give up and announce that you are now trying to lose 5 pounds in 7 days. People respect those who have a purpose and perseverance in achieving it.
- Let your family and friends know that by expressing your goals to family and friends, you begin to feel responsible for what you say, because 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 distract you - if you've tried a weight loss plan before and it didn't work, don't let 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 everything if you put your mind, heart and strength into it.
Frequently asked 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 your question.
Can I drink alcohol during this diet?
No, give up alcohol completely as it will not allow you to reach your goal.
Feeling dizzy and hungry before going to bed, what should I eat?
Eat fruits or vegetables. They will create a feeling of satiety all the rest of the night without adding calories. As mentioned above, try to avoid high-sugar fruits by giving preference to low-sugar fruits.
Others are getting results with this diet, why don't I do it?
Remember that everyone is in a different starting position, so it is important to understand that your physical condition will naturally affect the results you achieve. If you have any health problems, be sure to see your doctor before starting weight loss work.
I want to lose more than 5 kg. Can I continue with the plan beyond the weekend?
Yes, the duration of the plan can be increased, but if you want to lose weight, it is best to do it 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 haven't lost weight. What shall I do?
Don't stop. You have to finish the week. Everyone has a different metabolism, so the results may be different.
Do not eat less food than recommended in the plan, as this will affect the effectiveness of your diet. Some people need time to get used to the changes and the results.
Can I replace 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 quickly remove a few extra pounds, it's time to start exercising and see the results.
You are embarking on an exciting journey. So your body and mind will have to be prepared for the trials and temptations you will face there.
Nothing is impossible for those who put their mind, heart and will into something. Just get started and you'll be amazed!