Is this some kind of joke, or is it still possible to lose 5 kg in a week? Yes, it's really possible! If you approach the subject 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.
Every time it comes to something like that, people tend to think of all kinds of fasting and explicit diets.
Be that as it may, there are cases when you need to lose a few extra pounds quickly.
Whether it's a wedding, a prom, or that special occasion, if you lose a few pounds a week, you will feel better in your favorite outfit.
This article was created especially for women and girls who want to reduce their sizes in no time. While the weight loss methods and methods described here are quite universal and suitable for both sexes.
To lose this weight fast, you will need to make significant changes to your diet and daily routine.
You will need to adhere to a diet with the right amount of calories, but at the same time providing all the nutrients for your body to function properly.
For example, you may need to cut sugar out of your diet, which means you may have to skip snacks between meals in order to lose weight.
Is it really possible to lose 5 kg in a week?
Before we go straight to the tutorial, let's clarify one thing that the various health blogs always forget about, and thus cause misunderstanding from the readers. It is true to lose 5 kilograms in just a week, but it is not just about losing weight. 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 fat exclusively in a 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.
Of course, this is achieved primarily 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?
A diet to reduce weight and volume will definitely lower your blood insulin levels and force your body to get rid of water-trapped carbohydrates.
When insulin levels fall, water is no longer retained in the body, forcing the kidneys to get rid of excess sodium.
Now that we are done with it, let 's move on to the guide on how you can lose 5 kg in a week at home.
Eat fewer carbs and more protein
By switching to a low-carb diet for a week, you can easily lose weight and improve the muscular appearance of your body.
Research shows that a low-carb diet is extremely effective for weight loss. Any short-term reduction in carbohydrate intake results in 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 turn on the scale the next morning.
Eating mostly protein foods lowers your appetite, as they keep you feeling fuller longer and speed up your metabolism.
A diet that will help you achieve the goal you want
Everyone has their own preferences for breakfast, lunch and dinner, so below are various options where you can choose what's right for you.
Breakfast
Option 1 - egg sandwich on a loaf of cereal
1 slice of sprouted grain bread + 1 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 one medium beet into chunks and send to a blender along with four carrots and an ice cube. You can also squeeze half a lemon into it to taste.
Dinner
Option 1 - chicken with vegetables
60 grams of baked, peeled, diced chicken + 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 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 cooked brown rice
Option 2 - lemon paste with asparagus and salmon
1/2 cup cooked brown rice + 60 grams ground salmon + 2 tablespoons lemon juice, crushed salmon + 1 head chopped garlic or minced meat + 1 cup freshly cut asparagus
Option 3 - boiled potatoes with salad (recommended)
2 medium potatoes + lettuce (canned kale, kale and lettuce combined)
Acceptable drinks
In addition to water, you can drink the following drinks:
- Coffee with almond milk;
- Tae glas;
- Freshly squeezed lemon juice (highly recommended)
- Fresh crushed orange juice, just 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 other thing to do besides eating healthy and that is fitness.
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 taking a walk instead of a public transport if you are not far, or go upstairs instead of a lift.
Cycling, jogging or jogging is also a great fitness option. The point is to start the process of burning calories and speeding up the removal of fat from the body.
Remember you only have seven days to lose 5 kilograms.
To do this, you will need to show willpower and be as active as possible these days. We start with aerobic exercise, and then move on to strength training to strengthen the muscles.
When you start exercising, fat is used as energy, that is, burned, and the muscles become stronger and more noticeable, your body will start burning more calories during sleep.
Regular exercise will help maintain optimal oxygen levels in the blood, deliver nutrients to body tissues, and improve the cardiovascular system and blood circulation. And also you can lower the abdomen, remove the sides and generally improve muscle tone.
All of these things are very important to achieve your goal.
Note: If you take any medication regularly, be sure to consult your doctor before starting the diet or physical activity mentioned.
What about nutritional supplements?
For nutritional supplements, it can be difficult to find the best product.
In fact, there are supplements that will help reduce hunger, while others are not beneficial.
One of the best weight loss supplements you can get is L-Carnitine to help you burn more fat cells. But it only works in conditions of active physical activity. If you intend to take it and just lie on the couch, then it's best not to waste your money.
The essence of this supplement can be described as: during sports, the body uses 1 fat cell without L-carnitine, and in combination with 2. The figures are conditional for example. But the crux of the process is just that.
And yet it should be remembered that this is not some kind of magic powder, but an aid in your own endeavors.
Assuming every day, after dieting 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 fast results
Do you remember earlier we talked about physical activity?
Not by chance will 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 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 are not enough organized training programs for this week. Yes, you can jog or even walk in the woods, but it's best if you engage in systematic strength training.
Every time you engage in high-intensity or resistance training, your body gets rid of excess carbohydrates and water.
Research shows that 5 or 10 minutes of high-intensity work can be five times more effective than a regular set of exercises.
Some more important tips
- Diet Sunday - Research shows that your chances of success are higher if you start on a Sunday than any other day. According to research, Tuesday is the worst day to go on a diet.
- Keep the contents of your plate bright and colorful - if you find your food colorless and boring, you know what to do: above we have set out a great weekly diet of various vegetables.
- Use a large fork to help you eat less: Researchers have found that a large fork focuses your attention better on what you are actually eating than a small one.
- Don't watch cooking shows - it can be much harder to cook your weight loss journey on TV. Try to eliminate as many distractions as possible.
- Control the amount of starch in your diet - In the diet plan above, eat at least 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 - serve oatmeal to work, so you can get a bite to eat and thus avoid anything high in sugar.
- Stocking up on something healthy for a snack - nuts, carrots, tomatoes and whole grain breads are best.
- Keep almond milk in your fridge - remember you want to lose 5 pounds in one week, so stay away from any animal fats. Instead, drink almond milk without sweeteners if you are 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 fruit and vegetables in your kitchen to help you eat less. They are lower in calories and at the same time provide all the essential nutrients your body needs.
- However, avoid fruits that are high in sugars such as bananas, pineapple, and cherries. Choose fruits that are not as sweet as kiwi, raspberries, cranberries, avocados, and olives.
- Be prepared not to say anything - no matter what your diet (be it kefir or buckwheat), at some point you will fall for some way to pamper yourself with that tiny cake. And yet, when all these tasty things are offered to you, all you have to do is decline and give notice that you want to lose 5 kilograms in 7 days. People respect those who have the goal and perseverance to achieve it.
- Let your family and friends know that when you communicate your goals to your family and friends, you begin to feel responsible for what you say, because they will expect you to keep your word. This will keep you from making bad decisions and will really strengthen you.
- Don't let the past go your way - if you've tried a weight loss plan in the past and it hasn't worked, don't let failure take a toll on your future. Everyone makes mistakes, so forget about any plan or system you have tried before. 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 Q&A section that will help you find the answer to the question you are interested in.
Is it possible to drink alcohol while on this diet?
No, give up alcohol completely as it will prevent you from achieving 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 initial 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 you start weight loss work.
I want to lose over 5 kilos. Can I continue to follow the plan after the weekend?
Yes, the length 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 take a break, and then another fortnight of your diet.
I’m already in the middle of the week, and I’m not losing weight. What should I do?
Don't stop. You have to finish the week. Everyone has a different metabolism, so results may be different.
Do not eat less food than the plan recommends, as this will affect the effectiveness of the diet. For some people, it takes a while for their body to begin to adjust to the changes and to see the results.
Can I substitute something for rice?
Instead of rice, you can eat potatoes, buckwheat, or quinoa.
And now - get down to business!
Now that you know how to lose a few extra pounds fast, it's time to start practicing and see the result.
You embark on an exciting journey. So your body and mind will have to be ready for the trials and temptations you will encounter.
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!