Is this a kind of joke, or is it still possible to lose 5 kg in a week? Yes, in fact it is possible! If you approach the issue wisely.
If you are looking for an effective way to lose 5 pounds a week, you have come to the right place because this guide will show you how to do it without harming your health.
Whenever it comes to something like this, people usually go out with all sorts of fasts and diets express.
Either way, there are situations when you absolutely have to lose a few extra pounds very quickly.
Whether it is a wedding, prom or a special occasion, losing a few pounds in a week will make you feel better with your favorite dress.
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 fast, you will need to make important adjustments to your diet and daily routine.
You will 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 eliminate sugar from your diet, which means that to lose weight, you will need to skip meals between meals.
Is it really possible to lose 5 kg in a week?
Before we move directly to the tutorial, let's clarify one thing that is constantly overlooked by various health blogs and thus causes misunderstanding by readers. Losing weight by 5 pounds in just one week is real, but losing weight is not just because of body fat. This is why you need to create a calorie deficit and increase your calorie intake in order to burn excess fat.
It is really impossible to lose 5 pounds 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 mainly achieved by reducing the percentage of fat, but remember that excess weight can be removed by removing excess water from the body. How does this happen?
Diet to reduce weight and volume will certainly lower blood insulin levels and force your body to get rid of stored carbohydrates that block water.
When insulin levels fall, water will no longer be retained in the body, which will force the kidneys to get rid of excess sodium.
Now that we understand that, let’s finally move on to the guide on how you can lose 5kg in a week at home.
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 muscles.
Research shows that a low carb diet is extremely effective for weight loss. Any reduction, even short-term intake of carbohydrates leads to dehydration of the body and removal of excess water.
This is why people who decide to follow a low carb diet usually see a difference when they put on scales the 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 the one that is right for you.
BREAKFAST
Option 1 - egg sandwich on a piece of grain
1 slice of whole grain bread + 1 boiled egg + 2 slices of tomato
Option 2 - Oatmeal breakfast
1 cup oat bran + 1 cup sweet almond milk + 1/4 cup blueberries
Option 3 - Super Smoothie veggie (recommended)
Cut a medium beet into pieces and send it to the blender along with four carrots and ice cubes. You can also squeeze half a lemon in it for flavor.
dinner
Option 1 - chicken with vegetables
60 grams of skinless roasted chicken cut into cubes + 1 slice of avocado + 1 bowl of lettuce and tomatoes
Option 2 - tortilla with tuna
60 grams of tuna + 3 large green cabbage leaves + a little olive oil + 1/2 head of minced 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 over salmon + 1 head minced or minced 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 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.
Do not worry, this is not as difficult as it may seem.
If for some reason you have not done regular exercise before, there are always ways to burn calories without going to the gym.
You can start by replacing public transport with walking if you are not far away, or climbing stairs instead of the elevator.
Cycling, running 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 pounds.
To do this, you will need 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 muscles.
When you start exercising, fat will be used as energy, that is, it will burn, and the muscles will become stronger and more prominent, your body will start to burn more calories during sleep.
Regular exercise will help maintain optimal levels of oxygen in the blood, send nutrients to body tissues and improve the cardiovascular system and blood circulation. And you can also remove the lower abdomen, sides and generally improve muscle tone.
All of these are very important to achieve your goal.
Note: If you are taking any medication regularly, be sure to consult your doctor before starting the indicated diet or physical activity.
What about dietary supplements?
When it comes to nutritional supplements, it can be difficult to find the best product.
Indeed, there are supplements that can help reduce hunger, while others are not helpful.
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 get 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 together with it 2. The figures are conditional for example. But the essence of the process is exactly that.
And yet, it must be remembered that this is not a kind of magic powder, but only an aid to your efforts.
By taking it every day, following a diet and exercising, you are guaranteed to lose 5 kg per week. This is a very powerful combination that will help you burn stored fat and prevent further storage.
High intensity exercises for fast results
Remember earlier we talked about physical activity?
It is not by chance that we return to the topic, because we want to lose up to 5 kilograms in just one 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 processes.
What is missing?
And there is not enough training program organized for this week. Yes, you can run or even take a walk in the woods, but it is better if you engage in systematic strength training.
Whenever you engage in high-intensity exercise or resistance training, your body gets rid of carbohydrates and excess water.
Research shows that 5 or 10 minutes of high-intensity exercise can be five times more effective than a set of regular exercises.
Some more important tips
- Sunday Diet - 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 keep a diet is Tuesday.
- Keep the contents of your plate bright and colorful - if you find that your food is colorless and boring, you know what to do: above we have described a wonderful weekly diet with a variety of vegetables.
- Use a large fork to help you eat less: Researchers have found that a large fork focuses your attention better than a small fork.
- Do not watch cooking shows - the wide variety of delicious dishes cooked on TV can make your weight loss journey much more difficult. Try to eliminate as much distraction as possible.
- Control the amount of starch 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 types of carbohydrates on your table, as this can raise your blood sugar levels and make you feel hungry.
- Eat whole grains to satisfy your morning hunger - bring a serving of oats to work so you can eat it and thus avoid anything high in sugar.
- Gather something healthy to eat - best with nuts, carrots, tomatoes and whole grain bread.
- Keep almond milk in the fridge - remember you want to lose 5 pounds in a week, so stay away from any animal fat. Instead, drink unsweetened almond milk if you feel very 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 lower in calories and at the same time provide you with all the essential nutrients your body needs.
- However, avoid fruits that are rich in sugars like bananas, pineapples and cherries. Choose less sweet fruits like kiwi, raspberry, cranberry, avocado and olive.
- Be prepared to say no - no matter what diet you are on (whether kefir or buckwheat), at some point you will fall somewhat into the temptation to pamper yourself with that little cake. And yet, when you are offered all these delicious things, simply refuse and announce that you are now trying to lose 5 pounds in 7 days. People respect those who have a goal and perseverance to achieve it.
- Let your family and friends know that when you express your intentions 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 will actually make you stronger.
- Do not let the past get in the way - if you have tried a weight loss plan in the past and it did not work out, do not let failure ruin your future. Everyone makes mistakes, so forget any plans or systems you have 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 about this diet. Below is a question and answer section that should help you find the answer to the question you are interested in.
Can alcohol be consumed during this diet?
No, give up alcohol completely because 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 satiety for the rest of the night without adding calories at the same time. As mentioned earlier, try to avoid fruits with high sugar content in favor of low sugar fruits.
Others have 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 starting work on weight loss.
I want to lose more than 5 pounds. 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 to do this for 2-3 weeks, then take a break and then another two weeks diet.
I'm already in midweek and not losing weight. What should I do?
Do not stop. You should 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 get used to the changes and the results to show.
Can I replace the rice with something?
Instead of rice, you can eat potatoes, buckwheat or quinoa.
And now - jump into business!
Now that you know how to quickly shed 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 need to be ready for the trials and temptations you will encounter there.
For those who set their mind, heart and will for something, nothing is impossible. Just start and you will be amazed at what you have achieved!