Is this a joke, or is it still possible to lose 5 kg in a week? Yes, it is actually possible! If you approach the issue sensibly.
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 harm to your health.
Every time something like this happens, people usually come up with all kinds of lean and fast diets.
However, there are situations when you absolutely need to lose a few extra pounds very quickly.
Whether it's a wedding, prom or special occasion, losing a few pounds in a week will really make you feel better in your favorite dress.
This article is designed specifically for women and girls who want to reduce their volume in a short time. Although the methods and methods for weight loss described here are quite universal and suitable for both sexes.
To lose this weight quickly, you will need to make significant adjustments in your diet and daily routine.
You will need to stick to a diet with the right amount of calories, but which at the same time provides 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 in order to lose weight, you will have to skip snacks between meals.
Is it really possible to lose 5 kg in one week?
Before we go straight to the lesson, let's clarify one thing that is constantly overlooked by various health blogs and thus causes misunderstanding among readers. Losing 5 pounds in just one week is real, but weight loss is not just about body fat. That's why you need to create a calorie deficit and increase your calorie intake to burn excess fat.
It is really impossible to lose 5 pounds of exclusive fat in one week without harm to health.
But don't worry, there is still a way to lose weight and look slim and fit at the same time.
Of course, this is achieved mainly by reducing the percentage of fat, but remember that excess weight can be lost by removing excess water from the body. How does this happen?
Weight loss will be followed by fatigue and constant tiredness.
When insulin levels fall, water will no longer be retained in the body, forcing the kidneys to get rid of excess sodium.
Once we understand, let's finally move on to the guide on how you can lose 5 kg per week at home.
Eat less carbs 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 short-term reduction in carbohydrate intake leads to dehydration and removal of excess water.
That's why people who decide to go on a low-carb diet usually see a difference when they step on the scales the next morning.
And when you eat mostly protein foods, you reduce your appetite, because they make you feel full longer and speed up your metabolism.
A diet that will help you achieve the desired goal
Everyone has their own preferences for breakfast, lunch and dinner, so below are different options from which you can choose the one that suits you.
Breakfast
Option 1 - sandwich with eggs on breadcrumbs
1 slice of sprouted cereal bread + 1 boiled egg + 2 slices of tomato
Option 2 - breakfast with oatmeal
1 cup oat bran + 1 cup without sweetened almond milk + 1/4 cup blueberries
Option 3 - Vegetable super smoothie (recommended)
Cut one medium beet into chunks and send in 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 roasted skinless chicken, diced + 1 slice of avocado + 1 bowl of lettuce and tomatoes
Option 2 - tortilla with tuna
60 grams of tuna + 3 large kale leaves + a little olive oil + 1/2 head of chopped onion + gluten-free wholemeal 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 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 of grilled salmon + 2 tablespoons lemon juice squeezed on salmon + 1 sliced or ground garlic head + 1 cup freshly chopped 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, just do not 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 next?
Now that you have an effective diet plan, there is one more thing you need to do besides healthy eating and that is exercise.
Don't worry, it's not as difficult 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 with walking if you are not far away, or go up 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 will need to show strength of will 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, burned, and muscles will become stronger and more prominent, your body will begin to burn more calories during sleep.
Regular exercise will help maintain optimal oxygen levels in the blood, will supply nutrients to body tissues and will improve the cardiovascular system and blood circulation. And you can also remove the lower abdomen, sides and generally improve muscle tone.
All these things are very important to achieve your goal.
Note: If you take any medications regularly, be sure to consult your doctor before starting the specified diet or physical activity.
How about supplements?
When it comes to nutritional supplements, it can be difficult to find the best product.
In fact, 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 take it and just lie on the couch, then it is better not to lose your money.
The essence of this supplement can be described as follows: during sports the body uses 1 fat cell without L-carnitine, and with it 2. The figures are conditional for example. But that is exactly the essence of the process.
Still, it should be remembered that this is not some magic powder, but just an aid in your own endeavors.
By taking it every day, following a diet and exercise, you are guaranteed to lose 5 kg in one week. This is a very powerful combination that will help you burn accumulated fat and prevent further storage.
High-intensity training for fast results
Do you remember earlier that we talked about physical activity?
It is no coincidence that we return to the topic, because we want to lose 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 nutritional supplements to speed up processes.
What is missing?
And there is not enough organized training program for 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 participate 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 exercise can be five times more effective than a set of regular exercises.
A few more important tips
- Sunday Diet - Research shows that the chances of success are higher if you start on Sunday than every other day. According to research, the worst day to follow 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 outlined a wonderful 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 how much you actually eat than a small one.
- Don't watch cooking shows - the wide variety of delicious dishes prepared on TV can make your journey to weight loss much more difficult. Try to eliminate as many distractions 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 cereals to satisfy your morning hunger - bring a portion of oatmeal to work so you can eat them and thus avoid anything high in sugar.
- Stock up on something healthy to eat - best with nuts, carrots, tomatoes and whole grain bread.
- Store almond milk in your refrigerator - remember that you want to lose 5 pounds a week, so stay away from animal fats. Instead, drink almond milk without sweeteners if you feel 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 fruits and vegetables in your kitchen to 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 high in sugar such as bananas, pineapples and cherries. Choose less sweet fruits such as kiwis, raspberries, blueberries, avocados and olives.
- Be prepared to say "no" - no matter what diet you are on (be it kefir or buckwheat), at some point you will somehow be tempted to pamper yourself with this little cake. And yet, when you are offered all these deliciousthings, just give up and let us know that you are now trying to lose 5 pounds in 7 days. People respect those who have a goal and perseverance in achieving it.
- Let your family and friends know that when you express 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 the way - if you've tried a weight loss plan in the past and it didn't work, don't let failure affect your future. Everyone makes mistakes, so forget about any plan or system you've 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 that interests you.
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 to 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 high-sugar fruits in favor of low-sugar fruits.
Others get results with this diet, why not do it?
Remember that everyone is in a different initial environment, 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 visit your doctor before starting weight loss work.
I want to lose more than 5 kg. Can I continue to follow the plan after 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 it for 2-3 weeks, then take a break and then another two weeks diet.
I'm already in the middle of the week and I'm not losing weight. What should I do?
Do not stop. You have to finish the week. Everyone has a different metabolism, so the results can vary.
Do not eat less food than recommended by the plan, 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 appear.
Can I replace rice with something?
Instead of rice you can eat potatoes, buckwheat or quinoa.
And now - get to work!
Now you know how to quickly lose a few extra pounds, it's time to start training and see the result.
You are embarking on an exciting journey. So your body and mind will have to be ready for the trials and temptations you will encounter there.
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!