Is this some kind of joke, or is it still possible to lose 5 kilos a week? Yes, it is actually possible! If you approach the subject wisely.
If you're looking for an effective way to lose 5 pounds in a week, you've come to the right place, as this guide will show you how to do it without harming your health.
Whenever such is the case, people usually come up with all sorts of fasting and express diets.
However, there are situations when you need to lose a few pounds very quickly.
Whether it's a wedding, prom or 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. The methods and methods of losing weight described here are quite universal and suitable for both sexes.
To lose this weight quickly, you will need to make significant adjustments to your diet and daily routine.
You will need to stick to a diet that contains the right amount of calories but also provides your body with all the nutrients it needs to function properly.
For example, you may need to cut sugar out of your diet, which means you need to skip snacks between meals to lose weight.
Is it really possible to lose 5 kg in a week?
Before we jump straight to the tutorial, let's clear up something that is constantly overlooked by various health blogs, thus causing readers' misunderstanding. Losing 5 pounds in just one week is real, but losing weight isn't just about body fat. That's why you need to create a calorie deficit and increase your calorie consumption to burn excess fat.
It's really impossible to lose 5 pounds of just fat a week without harming your health.
But don't worry, there is 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 extra pounds can be shed by removing excess water from the body. How does this happen?
Dieting to reduce weight and bulk definitely lowers your blood insulin levels and forces your body to get rid of stored water-holding carbohydrates.
When insulin levels drop, the body does not retain water, forcing the kidneys to get rid of excess sodium.
Now that we understand this, let's finally move on to the guide on how you can lose 5 kg per week at home.
Eat less carbohydrates and more protein
You can easily lose weight and improve the appearance of your body muscles by switching to a low-carb diet for a week.
Studies show that a low-carb diet is incredibly effective for weight loss. Even a short-term reduction in carbohydrate intake causes the body to dry out and remove excess water.
This is why people who decide to start a low-carb diet often see a difference when they hit the scales the next morning.
And when you eat mostly protein foods, you reduce your appetite because they make you feel fuller for longer and speed up your metabolism.
A diet to help you achieve your desired goal
Everyone has their own preferences for breakfast, lunch and dinner, so below are several options to choose the right one for you.
Breakfast
Option 1 - an egg sandwich on a cereal loaf
1 slice of wholemeal bread + 1 boiled egg + 2 slices of tomato
Option 2 - breakfast with oatmeal
1 cup oat bran + 1 cup unsweetened almond milk + 1/4 cup blueberries
Option 3 - Super Smoothie with Vegetables (Recommended)
Cut one medium beet into pieces and send it to the blender along with four carrots and ice cubes. You can also squeeze half a lemon to add flavor to it.
Dinner
Option 1 - chicken with vegetables
60g cooked skinless chicken, diced + 1 slice of avocado + 1 bowl of lettuce and tomato
Option 2 - tuna tortilla
60g tuna + 3 large cabbage leaves + a little olive oil + 1/2 head chopped onion + gluten-free whole wheat tortilla
Option 3 - spinach salad (recommended)
Take spinach, carrots, cabbage and zucchini. Cut into slices and make a vegetable salad.
Dinner
Option 1 - chicken salad
85 grams of boneless chicken + 2 cups of broccoli + 1 tablespoon of olive oil + 1/2 cup of 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 the salmon + 1 chopped or minced garlic + 1 cup freshly cut asparagus
Option 3 - boiled potatoes with salad (recommended)
2 medium potatoes + lettuce (combine canned cabbage, 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, don't buy it from the market, make it yourself and drink it as is, with no added sugar.
Ok, 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 eating healthy and that is exercise.
Don't worry, it's not as hard as it looks.
If for some reason you haven't exercised regularly before, there are always ways to burn calories without hitting the gym.
If you're not too far away, you can start by changing public transportation on foot or by taking the stairs instead of the elevator.
Cycling, jogging or jogging is also a great exercise option. The aim here is to start the calorie burning process and accelerate 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 be 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, fats will be used as energy, that is, they will be burned, and the muscles will become stronger and more pronounced, your body will begin to burn more calories during sleep.
Regular exercise will help maintain optimal oxygen levels in the blood, supply nutrients to the body's tissues, and improve the cardiovascular system and blood circulation. You can also remove the lower abdomen, flanks and generally improve muscle tone.
All these are very important for you to reach your goal.
Note: If you are taking any medication regularly, consult your doctor before starting the specified diet or physical activity.
What about nutritional supplements?
When it comes to nutritional supplements, finding the best product can be difficult.
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, which helps you burn more fat cells. But it works only in conditions of active physical activity. If you plan to take it and lie on the sofa, it is better not to waste your money.
The essence of this supplement can be explained as follows: during sports, the body uses 1 fat cell without L-carnitine, and with it the 2nd Figures are conditional for an example. But that is the essence of the process.
And yet it should be noted that this is not some kind of magic dust, but only an aid for your own efforts.
Taking it every day is guaranteed to lose 5kg per week after diet and exercise. This is a very powerful combination that will help you burn stored fat and prevent further storage.
High-intensity workouts for fast results
Remember when we talked about physical activity earlier?
It is no accident that we return to the topic, because we want to lose 5 kilograms in just one week and it is as safe as possible for our health.
Let's take a look at what we have in the ministry:
- An effective diet plan.
- Natural food additives to speed up processes.
What is missing?
And there is not enough organized training program for this week. Yes, you can run in the woods or even go for a walk, but it's better if you do some 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 training can be five times more effective than a set of regular exercises.
Some more important tips
- The Sunday Diet - Studies show that if you start on a Sunday, your chances of success are higher than any other day. According to research, the worst day to diet is Tuesday.
- Keep the contents of your plate bright and colorful - if you think your food is colorless and boring, you know what to do: above we've outlined a great weekly diet of different vegetables.
- Use a large fork to help you eat less: Researchers have found that a large fork better focuses your attention on how much you eat than a small fork.
- Don't watch cooking shows - a wide variety of delicious meals cooked on TV can make your weight loss journey that much more difficult. Try to eliminate as many distractions as possible.
- Control the amount of starch in your diet – In the diet plan above, eat minimally starchy foods such as cereal bread, potatoes and brown rice. Avoid other types of carbohydrates on your table, as they can spike your blood sugar levels and make you feel hungry.
- Eat cereal to quench your morning hunger – bring a serving of oatmeal to work so you can snack and thus avoid anything high in sugar.
- Stock up on something healthy to snack on—nuts, carrots, tomatoes, and whole-grain breads are best.
- Store almond milk in the refrigerator - remember you want to lose 5 pounds in a week, so stay away from animal fats. Instead, drink almond milk without sweeteners, especially if you feel very hungry at night.
- Make sure you're getting protein at every meal—whether it's nuts, chicken, or tuna, protein is needed to burn fat and boost your metabolism.
- Keep a basket of washed fruits and vegetables in your kitchen to help you eat less. They have fewer calories and also provide all the essential nutrients your body needs.
- But avoid fruits that are high in sugar, such as bananas, pineapple and cherries. Choose less sweet fruits such as kiwis, raspberries, cranberries, avocados and olives.
- Be prepared to say no – no matter what diet you're on (whether it's kefir or buckwheat), at some point you'll be tempted to indulge in that little cake somehow. And yet, when all these delicious things are presented to you, refuse and let them know that you are now trying to lose 5 pounds in 7 days. People respect those who have a purpose and are determined to achieve it.
- Let your family and friends know that when you articulate your goals to your 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.
- 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 failure damage your future. Everyone makes mistakes, so forget any plan or system you've tried in the past. This time you can achieve anything if you put your mind, heart and strength into it.
Frequently Asked Questions
Many readers and subscribers asked questions about this diet. Below is a Q&A section that will help you find the answer to the question that interests you.
Can alcohol be consumed during this diet?
No, give up alcohol completely because it prevents you from reaching your goal.
I feel dizzy and hungry before going to bed, what should I eat?
Eat fruit or vegetables. They will create a feeling of satiety for the rest of the night without adding calories at the same time. As we mentioned earlier, try to avoid high-sugar fruit in favor of low-sugar fruit.
Others are getting results with this diet, why am I not doing it?
Remember that everyone is in different starting conditions, 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 a weight loss study.
I want to lose more than 5 kilos. Can I continue to implement the plan after the weekend?
Yes, the plan can be extended, but if you want to lose more weight, it's best to do it for 2-3 weeks, then take a break and then diet for another two weeks.
I'm already in the middle of the week and I'm not losing weight. What should I do?
Stop. You have to finish the week. Everyone's metabolism is different, so results may vary.
Do not eat less than the plan recommends, as this will affect the effectiveness of the diet. For some people, it takes time for their bodies to get used to the changes and for results to appear.
Can I replace the 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 gain a few pounds, it's time to start exercising and see the result.
You are embarking on an exciting journey. So your body and mind will have to be prepared for the trials and temptations you will encounter there.
For those who put their mind, heart and will to something, nothing is impossible. Just get started and you'll be amazed at what you've accomplished!