Is this a joke or is it still possible to lose 5 kg a week? Yes, it really is possible! If you approach the matter rationally.
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.
Every time there is such a thing, people usually come up with all kinds of fasting and fast diets.
However, there are situations where you need to lose a few extra pounds very quickly.
Whether it's a wedding, a ball or a special occasion, losing a few pounds a week will really make you feel better about your favorite dress.
This article was created especially for women and girls who want to reduce the amount in a short time. Although the methods and methods of weight loss described here are quite comprehensive and suitable for both sexes.
To lose weight fast, you need to make significant changes to your diet and daily life.
You need to stick to a diet with the right amount of calories, which at the same time provides your body with all the nutrients it needs to function properly.
For example, you may need to reduce sugar in your diet, which means that to lose weight you need to skip snacks.
Is it really possible to lose 5 kg a week?
Before we go straight to the teaching, let's clarify one thing that is constantly forgotten by the various health blogs and therefore causes misunderstanding among readers. Losing 5 pounds in just one week is real, but weight loss is not just about body fat. Therefore, you need to create a calorie deficit and increase your calorie intake to burn excess fat.
It is virtually impossible to lose 5 pounds of fat alone per 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 achieved primarily by reducing the percentage of fat, but it must not be forgotten that excess weight can be eliminated by removing excess water from the body. How does this happen?
A diet to reduce weight and volume will definitely lower the amount of insulin in the blood and force the body to get rid of stored hydrocarbon carbohydrates.
As insulin levels decrease, water will no longer stay in the body, forcing the kidneys to get rid of excess sodium.
Now that we've realized that, let's finally move on to the guide on how to lose 5 kg 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.
Studies show that a low carb diet is incredibly effective for weight loss. Any, even transient decrease 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 scales the very next morning.
And when you eat mainly protein foods, you reduce your appetite, as it keeps you fuller longer and speeds up your metabolism.
A diet that will help you achieve your desired goals
Everyone has their own preferences for breakfast, lunch and dinner, so below are a variety of options you can choose from to suit you.
breakfast
Option 1 - Egg sandwich on wholemeal bread
1 slice sprouted wholemeal bread + 1 boiled egg + 2 tomato slices
Option 2 - oatmeal breakfast
1 cup oat bran + 1 cup no sugared almond milk + 1/4 cup blueberries
Option 3 - Veggie Super Smoothie (Recommended)
Cut one medium-sized beetroot into pieces and send in a blender with four carrots and ice cubes. You can also squeeze half a lemon into it for flavor.
Dinner
Option 1 - chicken with vegetables
60 grams of baked, skinless chicken in diced + 1 slice of avocado + 1 bowl of lettuce and tomatoes
Option 2 - tuna tortilla
60 grams of tuna + 3 large kale leaves + a little olive oil + 1/2 head of chopped onion + gluten-free whole 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 puree with asparagus and salmon
1/2 cup boiled brown rice + 60 grams grilled salmon + 2 tablespoons lemon juice, squeezed on salmon + 1 chopped or chopped garlic head + 1 cup freshly cut asparagus
Option 3 - boiled potatoes with salad (recommended)
2 medium potatoes + salad (combine canned kale, kale and salad)
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.
Well, now I have a diet. What's next?
Now that you have a successful 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 exercised regularly before, there are always ways to burn calories without going to the gym.
You can start by replacing public transport for walking if you are not far, or go up the stairs instead of the elevator.
Cycling, jogging or jogging is also a great exercise option. The main thing 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 lose 5 pounds.
To do this, you 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 the muscles.
When you start exercising, fat is used as energy, it is burned and the muscles become stronger and more prominent, the body begins to burn more calories during sleep.
Regular exercise will help maintain maximum oxygen levels in the blood, deliver nutrients to the body's 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 things are very important for achieving your goal.
Note: If you are taking any medication regularly, be sure to consult your doctor before starting any given diet or exercise.
What about supplements?
When it comes to 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 only works with active movement. If you are going to take it and just lie on the couch, it's better not to waste your money.
The essence of this supplement can be described as follows: in sports the body uses 1 fat cell without L-carnitine and thus 2. Numbers are conditional as an example. But the essence of the process is just that.
And yet it should be borne in mind that this is not some kind of magic powder, but just help in your own efforts.
If you take it every day, follow a diet and exercise, you are guaranteed to lose 5 kg a week. This is a very powerful combination that will help you burn stored fat and prevent further storage.
Enthusiastic exercises for quick results
Do you remember earlier that we talked about exercise?
It is no coincidence that we return to the subject, because we want to lose up to 5 kilos in just one week and as safe as possible for our health.
Let's take a look at what we already have in service:
- Effective diet.
- Natural food additives to speed up processes.
What is missing?
And there is not enough organized exercise program for this week. Yes, you can jog or even go for a walk in the woods, but it is better if you do systematic strength training.
Every time you engage in strenuous exercise or resistance training, your body gets rid of excess carbohydrates and water.
Studies show that 5 or 10 minutes of intense exercise can be five times more effective than regular exercise.
Some more important tips
- Sunday diet - Research shows that you are more likely to succeed if you start on Sundays than on any other day. According to research, the worst day to go on a diet is Tuesday.
- Keep the contents of your plate bright and colorful - if you find your food colorless and boring you know what to do: above we have described a wonderful weekly diet with different vegetables.
- Use a large fork to help you eat less: Researchers have found that a large fork focuses more on how much you actually eat than a small one.
- Do not watch cooking shows - the large selection of delicious dishes cooked on TV can make your weight loss much more difficult. Try to eliminate as many distractions as possible.
- Control the amount of starch in your diet - In the diet above, eat at least starchy foods, such as whole grain breads, potatoes and brown rice. Avoid other types of carbohydrates on your table, as it can raise your blood sugar and cause hunger.
- Eat grains to satisfy your hunger in the morning - bring a dose of oatmeal to work so you can eat it and avoid anything high in sugar.
- Keep something healthy to eat - best with nuts, carrots, tomatoes and wholemeal bread.
- Store almond milk in your fridge - remember you want to lose 5 kilos in one week, so stay away from animal fats. Instead, drink almond milk without sweeteners if you feel very hungry, especially at night.
- Make sure you get protein with every meal - whether it's nuts, chicken or tuna, protein is essential for burning fat and speeding up your metabolism.
- Keep a basket of washed fruits and vegetables in your kitchen to help you eat less. They are low in calories and at the same time provide you with 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, raspberry, cranberry, avocado and olives.
- Be prepared to say no - no matter what your diet is (whether it's kefir or buckwheat), at some point you will somehow be tempted to treat yourself to this tiny cake. And yet, when you are offered all this delicious, just refuse and let me know that you are now trying to lose 5 pounds in 7 days. People respect those who have goals and perseverance in achieving them.
- Let your family and friends know that when you express your goals to family and friends, you begin to feel responsible for what you say, as they expect you to keep your word. This will prevent you from making bad decisions and actually make you stronger.
- Do not let the past bother you - if you have tried a diet plan before and it did not work, do not let the failure take its toll on your future. Everyone makes mistakes, so forget about any program or system you have tried before. This time you can achieve everything if you put your mind, heart and strength into it.
Frequently Asked Questions
Many readers and subscribers have asked questions about this diet. Below is a Q&A section that should help you find the answer to the question that interests you.
Is it possible to consume alcohol during this diet?
No, give up alcohol completely because it prevents you from reaching 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 evening without adding calories at the same time. As we mentioned earlier, try to avoid high sugar fruits in favor of low sugar fruits.
Others succeed with this diet, why do not I do it?
Remember that everyone is in a different starting position, so it is important to understand that your physical condition will naturally affect the results you achieve. If you have any diseases, be sure to consult your doctor before starting weight loss.
I want to lose more than 5 pounds. Can I continue to follow the schedule after the weekend?
Yes, it is possible to prolong the program, but if you want to lose more weight, it is best to do this for 2-3 weeks, then take a break and then two more weeks in the diet.
I'm already in the middle of the week, and I'm not losing weight. What should I do?
Do not stop. You need to finish the week. Everyone has a different metabolism, so the results may be different.
Do not eat less food than the plan recommends, as it affects the effectiveness of the diet. For some people, it takes time for the body to get used to the changes and the results become apparent.
Can I exchange rice for something?
Instead of rice, you can eat potatoes, buckwheat or quinoa.
And now - go to work!
Now that you know how to remove a few extra pounds quickly, it's time to start exercising and see the results.
You start an exciting journey. So your body and mind must be prepared for the trials and temptations you will encounter 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 accomplished!