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 endangering your health.
Whenever things like that, people usually come up with different types of fasting and express diets.
In any case, 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 make you feel better with your favorite outfit.
This article is specially created for women and girls who want to reduce their volume 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 need to make significant adjustments to your diet and daily routine.
You need to stick to 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 reduce sugar from your diet, which means that in order to lose weight, you need to skip snacks between meals.
Is it possible to lose 5 kg in a week?
Before we move on to the tutorial, let’s explain one thing that is always overlooked by various health blogs, and thus causes misunderstanding from readers. Weight loss of 5 kilograms in a week is true, 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 to burn excess fat.
It is impossible to lose 5 kilograms of exclusive fat in a week without endangering health.
But don’t worry, because there are still ways 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 removed by removing excess water from the body. How does this happen?
Dieting to lose weight and volume will definitely lower your blood insulin levels and force your body to get rid of the carbohydrates that trap stored water.
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 know it, let’s turn to the guide on how you can lose 5 kg weight in a week at home.
Eat less carbohydrates and more protein
By switching to a low -carb diet for a week, you can lose weight easily and improve the appearance of your body muscles.
Research shows that a low -carbohydrate diet is very effective for weight loss. Any, even short-term reduction in carbohydrate intake leads to dehydration of the body and removal of excess water.
This is why people who decide to go on a low -carb diet usually notice a difference when they step on the scale the next day.
And when you eat most protein foods, you reduce your appetite, because it makes you feel fuller for longer and speeds up your metabolism.
A diet that will help you achieve the goals you want
Everyone has their own options for breakfast, lunch and dinner, so below are a variety of options you can choose from that are right for you.
Breakfast
Option 1 - egg sandwich on whole grain bread
1 slice of whole grain bread + 1 boiled egg + 2 slices of tomato
Option 2 - oatmeal breakfast
1 cup oat bran + 1 cup no sweet almond milk + 1/4 cup blueberries
Option 3 - Super Veggie Smoothie (Recommended)
Cut one medium beetroot into slices and send to a blender along with four carrots and ice cubes. You can also squeeze half a lemon into it to taste.
dinner
Option 1 - chicken with vegetables
60 grams of skinless grilled chicken, diced + 1 slice of avocado + 1 bowl of salad and tomatoes
Option 2 - tuna tortilla
60 grams of tuna + 3 large spinach leaves + a little olive oil + 1/2 chopped onion + gluten -free 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 on salmon + 1 head of chopped or chopped garlic + 1 cup freshly chopped asparagus
Option 3 - boiled potatoes with salad (recommended)
2 simple potatoes + lettuce (combine canned kale, kale and lettuce)
Drinks are acceptable
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 don't buy it at the store, squeeze it yourself and don't 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 isn't as difficult as you might think.
If for some reason you haven’t done regular exercise before, there is always a way to burn calories without going to the gym.
You can start by replacing public transportation with walking if you’re not far away, or take the stairs instead of the elevator.
Cycling, jogging or jogging are also great exercise options. 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 pounds.
To do this, you need to show willpower and be as active as possible today. Let’s start with aerobic exercise, and then move on to strength training to strengthen muscles.
When you start exercising, fat will be used as energy, i. e. burned, and muscles will become stronger and more prominent, 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 and circulatory systems. And also you can remove the lower abdomen, sides and generally improve muscle tone.
All of these things are very important in achieving your goals.
Note: If you regularly take any medication, be sure to consult your doctor before beginning the stated diet or physical activity.
What about dietary supplements?
When talking about nutritional supplements, it can be difficult to find the best product.
There are indeed supplements that can 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 only works in a state of active physical activity. If you plan to take it and just lie on the couch, then it is 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 thus 2. Conditional figures for example. But the essence of the process is just that.
But keep in mind that this is not some kind of magic powder, but just an aid in your own endeavors.
Daily intake, according to diet and exercise, you are guaranteed 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 exercise for fast results
Remember when we talked about physical activity?
It is no coincidence 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 have provided in the service:
- An effective diet plan.
- Natural food additives to speed up the process.
What is missing?
And not enough training programs are organized for this week. Yes, you can jog or take a walk in the woods, but it is better 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 or 10 minutes of high -intensity exercise can be five times more effective than a regular set of exercises.
Some more important tips
- Sunday Diet - Studies show that the chances of success are higher if you start on a Sunday than any other day. According to studies, the worst day to diet is Tuesday.
- Keep the contents of your plate bright and colorful-if you find your food colorless and dull, you know what to do: above we’ve outlined an interesting weekly diet with different vegetables.
- Use a large fork to help you eat less: Researchers have found that a large fork focuses your attention better on the actual amount you eat than a small fork.
- Don’t watch cooking shows - a wide variety of delicious dishes cooked on TV can complicate your weight loss journey. Try to eliminate as many distractions as possible.
- Control the amount of starch in your diet - In the diet plan above, eat a minimum of starchy foods, such as whole grain breads, potatoes and brown rice. Avoid other types of carbohydrates on your table, as these 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 high in sugar.
- Save something healthy for a snack - best with beans, carrots, tomatoes and whole grain breads.
- Keep almond milk in your fridge - remember that you want to lose 5 pounds in a week, so stay away from any animal fats. Instead, drink almond milk without sweeteners if you feel very hungry, especially at night.
- Make sure you get protein in every meal - whether it’s beans, 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 cut down on eating. It has fewer calories and at the same time gives you 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 such as kiwi, raspberries, cranberries, avocados and olives.
- Be prepared to say no - no matter what diet you are on (whether kefir or buckwheat), at some point you will somehow fall into the temptation to indulge in that little cake. Still, when you are offered all these delicious things, just decline and let it be known that you are now trying to lose 5 kilograms of weight in 7 days. People respect those who have goals and perseverance in achieving them.
- Tell your family and friends that when you voice your goals to family and friends, you begin to feel responsible for what you say, because they will expect you to live up to your words. This will prevent you from making wrong decisions and actually make you stronger.
- Don’t let the past stop you - if you’ve tried a weight loss plan in the past and it didn’t work, don’t let that 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 use your mind, heart and strength.
Frequently asked questions
Many readers and customers have asked questions about this diet. Below is the Q&A section that should help you find answers to questions that interest you.
Can alcohol be consumed while on this diet?
No, quit alcohol completely as it will prevent you from achieving your goals.
I feel dizzy and hungry before bed, what should I eat?
Eat fruits or vegetables. They will create a feeling of fullness throughout the night without adding calories at the same time. As we mentioned before, try to avoid high sugar fruits and choose low sugar fruits.
Other people get results with this diet, why don’t I do it?
Remember that everyone is in a different starting state, 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 weight loss work.
Want to lose more than 5 kilos. Can I continue to follow the 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 more weeks of dieting.
I’m already in the middle of the week, and I’m not losing weight. What should I do?
Don't stop. You need to spend this week. Everyone has a different metabolism, so the results may vary.
Do not eat less food than the recommended plan, as this will affect the effectiveness of the diet. For some people, their bodies take time to begin to get used to the changes and the results appear.
Can I replace the rice with something?
Instead of rice, you can eat potatoes, buckwheat, or quinoa.
And now - start a business!
Now that you know how to quickly shed a few extra pounds, it’s time to start exercising and see the results.
You embark on an exciting journey. So your body and mind need to be prepared for the tests and temptations that you will face 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!