Is this a joke or can you still lose 5kg in a week? Yes, it is possible! If you approach it wisely.
If you’re looking for an effective way to lose 5 pounds in a week, you’re in the right place because this guide will show you how to do it without compromising your health.
Whenever this is the case, people usually invent all kinds of fasting and express diets.
Either way, there are times when you absolutely need to lose a few extra pounds very quickly.
Whether it’s a wedding, a ball or any other special occasion, losing a few pounds in a week will really make you feel better in your favorite outfit.
This article is specifically for women and girls who want to lose weight in a short period of time. Although the weight loss methods and techniques described here are quite universal and suitable for both sexes.
To lose that weight fast, you need to make significant changes to your diet and daily routine.
You need to follow a diet with the right amount of calories, while providing your body with all the nutrients it needs to function properly.
For example, you may need to exclude sugar from your diet, which means you need to skip snacks between meals in order to lose weight.
Is it really possible to lose 5 kg in a week?
Before we get straight to the tutorial, let’s clarify one thing that various health blogs constantly ignore, and that causes misunderstanding among readers. Losing 5 pounds in a week is real, but losing weight isn’t just due to body fat. Therefore, 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 fat in just one week without compromising your health.
But don’t worry because there’s 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 keep in mind that excess weight can be discarded by removing excess water from the body. How does this happen?
A diet to lose weight and volume will certainly lower your insulin levels in the blood and force your body to get rid of stored water-binding carbohydrates.
When insulin levels fall, water is no longer left in the body, forcing the kidneys to get rid of excess sodium.
Now that we’ve figured out, let’s finally continue with the guide on how to lose 5 pounds at home in a week.
Eat less carbohydrates and more protein
By switching to a low carb diet for a week, you can easily lose weight and improve your body muscle appearance.
Research shows that a low carb diet is incredibly effective in losing weight. Any reduction in carbohydrate intake, even in the short term, will lead to dehydration and the removal of excess water.
That’s why people who choose to choose a low-carb diet tend to notice the difference when they step on the scales the next morning.
And if you eat mainly protein foods, your appetite will decrease as they will keep you feeling full and speed up your metabolism.
A diet that helps you achieve your goal
Everyone has their own preferences for breakfast, lunch and dinner, so below you will find a number of options from which to choose the right one for you.
Breakfast
Option 1 - egg sandwich on cereal loaf
1 slice of sprouted cereal bread + 1 boiled egg + 2 slices of tomato
Option 2 - Oatmeal breakfast
1 cup oat bran + 1 cup sweetened almond milk + 1/4 cup blueberries
Option 3 - Vega Super Smoothie (recommended)
Cut a medium beetroot into cubes and send to the blender along with four carrots and ice cubes. You can squeeze half a lemon into it for taste.
Dinner
Option 1 - Chicken with vegetables
60 grams of roasted skinless chicken diced + 1 slice of avocado + 1 bowl of salad and tomatoes
Option 2 - Tuna tortillas
60 grams of tuna + 3 large kale leaves + a little olive oil + 1/2 head chopped onion + gluten-free whole wheat tortillas
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 boiled brown rice + 60 grams grilled salmon + 2 tablespoons lemon juice, squeezed salmon + 1 head chopped or minced garlic + 1 cup fresh chopped asparagus
Option 3 - Boiled Potato Salad (Recommended)
2 medium potatoes + salad (canned in combination with kale, kale and lettuce)
Acceptable drinks
In addition to water, you can enjoy the following drinks:
- Coffee with almond milk;
- Green tea;
- Freshly squeezed lemon juice (highly recommended)
- Freshly squeezed orange juice, just don’t take it to the store, squeeze yourself out and don’t add sugar, drink it the way it is.
Okay, now I have a diet plan. What is the next step?
Now that you have an effective diet plan, in addition to a healthy diet, you need to do one more thing, 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’s always a way to burn calories without going to the gym.
Start by changing to public transport on foot if you are not far away, or go up the stairs instead of the elevator.
Cycling, jogging or jogging is also a great workout option. The point is to start the process of burning calories and speed up the removal of fat from the body.
Remember, you only have seven days to drop 5 pounds.
To do this, you need to show willpower and be as active as possible today. Let’s start with aerobic exercises and then move on to strength training.
When you start training, fat is used as energy, meaning you are burned and your muscles become stronger and more prominent, your body starts burning more calories during sleep.
Regular exercise helps maintain optimal oxygen levels in the blood, delivers nutrients to the body’s tissues, and improves cardiovascular and blood circulation. It can also remove the lower abdomen, sides, and generally improve muscle tone.
All of these things are very important to achieving 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 dietary supplements, it can be difficult to find the best product.
In fact, there are supplements that can help reduce hunger, while others are not beneficial.
One of the best weight loss supplements is L-Carnitine, which helps burn more fat cells. But he only works with active physical activity. If you plan to take it away and just lie on the couch, you better not 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 with it 2. The figures are conditional in one example. But that is the essence of the process.
And yet it must be remembered that this is not some kind of magic powder, but just an aid to your own endeavors.
With a daily intake, diet and exercise, you are guaranteed to lose 5 kg in a week. It is a very strong combination that helps burn stored fat and prevents further storage.
High intensity workouts for fast results
Do you remember earlier when we talked about physical activity?
It is no accident that we return to the subject, as we want to lose up to 5 kilograms in one week and be as safe as possible for our health.
Let's take a look at what's already in our service:
- Effective diet.
- Natural food additives to speed up processes.
What's missing?
And there aren’t enough organized workouts for this week. Yes, you can jog or even walk in the woods, but it is better to do systematic fitness workouts.
Every time you do a high-intensity workout or resistance workout, your body gets rid of excess carbs and water.
Research shows that 5 or 10 minutes of high-intensity training can be five times more effective than a regular set of exercises.
Some important tips
- Diet Sunday - Research shows you have a better chance of success if you start on a Sunday than on any other day. Research shows that Tuesday is the worst day on a diet.
- Let the contents of your plate be bright and colorful - if you find your food colorless and boring, you know what to do: we’ve outlined a wonderful weekly diet of different vegetables above.
- Use a large fork to eat less: Researchers have found that a large fork focuses more on how much you actually eat than a small one.
- Don’t watch cooking shows - the wide selection of delicious food cooked on TV can make it much harder to lose weight. Try to eliminate as many distractions as possible.
- Control the amount of starch in your diet - In the above diet, eat foods with a minimum starch content, such as cereal bread, potatoes and brown rice. Avoid other types of carbs on your desk as this can cause your blood sugar to rise and cause hunger.
- Eat cereals to quench your morning hunger - bring a serving of oatmeal to work so you can snack on it and thus avoid high-sugar foods.
- Make something healthy to snack on - with the best walnuts, carrots, tomatoes and wholemeal bread.
- Keep almond milk in the fridge - remember you want to lose 5 pounds in a week, so avoid animal fats. Instead, drink almond milk without sweeteners if you feel very hungry, especially at night.
- Make sure you get protein at 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 contain fewer calories while providing all the essential nutrients your body needs.
- However, avoid high-sugar fruits such as bananas, pineapples and cherries. Choose less sweet fruits such as kiwi, 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 that little cake. And yet, when offered with these delicious things, simply reject it and let them know that you are now trying to lose 5 pounds in 7 days. People respect those who have a purpose and perseverance in achieving it.
- Let your family and friends know that when you voice your goals to your family and friends, you will begin to feel responsible for what you say, as they are expected to keep your word. This will prevent you from making bad decisions and will really make you stronger.
- Don’t let the past get in your way - if you’ve tried a weight loss plan in the past but it didn’t work, don’t let failure bear its future. Everyone makes mistakes, so forget about any plans or systems you've tried before. This time, you can achieve everything by devoting your mind, heart, and strength to it.
Frequently Asked Questions
Many readers and subscribers have asked questions about this diet. Below is a Q&A section to help you find the answer to your question.
Is it possible to drink alcohol during this diet?
No, he gives up alcohol completely because it prevents him from reaching his goal.
I'm dizzy and hungry before bed, what should I eat?
Eat fruits or vegetables. They create a feeling of fullness for the rest of the night without adding calories at the same time. As mentioned earlier, try to avoid high-sugar fruits and give preference to low-sugar fruits.
Others also get results with this diet, why don’t I do it?
Keep in mind that everyone is in a different starting position, so it’s important to understand that your physical condition naturally affects the results you achieve. If you have any health problems, be sure to see your doctor before you start losing weight.
I want to lose more than 5 pounds. Can I follow the plan at 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 of dieting.
I'm already in the middle of the week and I'm not running out. What should I do?
Do not stop. You have to finish the week. Everyone’s metabolism is different, so the results may be different.
Do not eat less food than the plan recommends, as this will affect the effectiveness of your diet. For some people, it takes time for the organization to start getting used to the changes and the results appear.
Can I replace rice with something?
Instead of rice, you can eat potatoes, buckwheat or quinoa.
And now - get to the store!
Now that you know how to quickly remove some excess, it’s time to start practicing and see the results.
You are embarking on an exciting journey. So your body and mind must be ready for the trials and temptations you will encounter there.
For those who put their minds, hearts and wills into something, nothing is impossible. Just get started and you will be amazed at what you have achieved!