Is this a joke, or is it possible to lose 5kg a week? Yes, it is actually possible! If you deal with this problem wisely.
If you are looking for an effective way to lose 5 pounds in a week, you have come to the right place, because this guide will show you how to do it without compromising your health.
Every time they encounter such a thing, people usually come up with a variety of fasting and fast eating.
Nevertheless, in some cases, you absolutely need to lose a few pounds quickly.
Whether it's a wedding, a dance party or a special occasion, losing a few pounds in a week will really make you feel better in your favorite clothes.
This article was created specifically for women and girls who want to reduce the number in a short period of time. Although the weight loss methods and methods described here are quite common, they are suitable for both men and women.
To lose this weight quickly, you must make major adjustments to your diet and daily life.
You need to stick to a diet that eats the right amount of calories while providing your body with all the nutrients it needs for normal functioning.
For example, you may need to reduce sugar from your diet, which means that in order to lose weight, you need to avoid snacks between meals.
Is it really possible to lose 5 kg in a week?
Before entering the tutorial, let's clarify something that is often overlooked by various health blogs, which causes readers to misunderstand. It is true to lose 5 kg in a week, but the weight loss is not just because of body fat. This is why you need to produce insufficient calories and increase calorie consumption to burn excess fat.
It is really impossible to lose only 5 kg of fat in a week without harming your health.
But don't worry, because there is still a way to lose weight while looking slim and toned.
Of course, this is mainly achieved by reducing the percentage of fat, but don’t forget that excess body weight can be thrown off by removing excess water from the body. How did this happen?
Dieting to reduce weight and bulk will definitely lower your blood insulin levels and force your body to get rid of stored absorbent carbohydrates.
When insulin levels drop, water will no longer stay in the body, which will force the kidneys to excrete excess sodium.
Now that we have figured it out, let us finally turn to a guide on how to lose 5 kg at home in a week.
Eat less carbohydrates, eat more protein
By switching to a low-carbohydrate diet for a week, you can easily lose weight and improve the appearance of body muscles.
Studies have shown that low-carbohydrate diets are very effective for weight loss. Any, even a short-term reduction in carbohydrate intake will result in dryness and the excretion of excess water from the body.
This is why people who decide to go on a low-carbohydrate diet usually see the difference when they step on the scale the next morning.
When you mainly eat protein foods, you will reduce your appetite because they make you feel fuller and speed up your metabolism.
Diet to help you achieve your desired goals
Everyone has their own preferences for breakfast, lunch and dinner, so there are many options below, you can choose the one that suits you.
breakfast
Option 1-Egg Sandwich on Grain Bread
1 slice of sprouted grain bread + 1 boiled egg + 2 slices of tomato
Option 2-Oatmeal Breakfast
1 cup oat bran + 1 cup unsweetened almond milk + 1/4 cup blueberries
Option 3-Vegetarian Super Smoothie (recommended)
Cut a medium-sized beetroot into cubes and send them to the blender along with four carrots and ice cubes. You can also squeeze half a lemon in to taste.
dinner
Option 1-chicken with vegetables
60 g roasted skinless chicken, diced + 1 slice of avocado + 1 bowl of lettuce and tomatoes
Option 2-Tuna Tortillas
60 g tuna + 3 large kale leaves + some 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 curd with asparagus and salmon
1/2 cup boiled brown rice + 60 g grilled salmon + 2 tablespoons lemon juice, squeezed on top of the salmon + 1 chopped or chopped garlic head + 1 cup freshly cut asparagus
Option 3-boiled potatoes with salad (recommended)
2 medium-sized potatoes + lettuce (combine canned kale, kale and lettuce)
Acceptable drinks
In addition to water, you can also drink the following beverages:
- Almond milk coffee
- green tea;
- Freshly squeezed lemon juice (highly recommended)
- Freshly squeezed orange juice, don't buy it in the store, squeeze it yourself, don't add sugar, just drink it like this.
Okay, now I have a diet plan. What's next?
Now that you have an effective diet plan, in addition to a healthy diet, there is one more thing to do, and that is exercise.
Don't worry, it's not as difficult as it seems.
If for some reason you haven't exercised regularly before, there is always a way to burn calories without going to the gym.
If the distance is not far, you can first use walking instead of public transportation, or go up the stairs instead of the elevator.
Cycling, jogging or jogging are also good exercise options. The point is to start the process of burning calories and accelerate the removal of fat from the body.
Remember, you only have 7 days to lose 5 kg.
To do this, you must show willpower these days and be as active as possible. Let's start with aerobic exercise and then do strength training to build muscles.
When you start exercising, fat will be used as energy, that is, burn, muscles will become stronger and more prominent, and your body will start to burn more calories during sleep.
Regular exercise will help maintain the optimal oxygen content in the blood, provide nutrition for body tissues, and improve the cardiovascular system and blood circulation. And you can also remove the lower abdomen, both sides and generally improve muscle tone.
All these things are very important to achieve your goals.
Note: If you regularly take any medications, be sure to consult your doctor before starting the prescribed diet or physical activity.
What about nutritional supplements?
When it comes to nutritional supplements, it may be difficult to find the best products.
In fact, some supplements can help reduce hunger, while others are not beneficial.
One of the best weight loss supplements you can find is L-carnitine, which can help you burn more fat cells. But he only works under active physical activity conditions. If you plan to hold it and just lie on the sofa, then it is best not to waste your money.
The essence of this supplement can be described as follows: During exercise, the body uses 1 fat cell without L-carnitine and uses 2 fat cells. For example, numbers are conditional. But this is the essence of this process.
But it should be remembered that this is not some kind of magic powder, but just an aid to your own efforts.
Take it every day, diet and exercise to ensure that you lose 5 kg a week. This is a very powerful combination that can help you burn stored fat and prevent further storage.
High-intensity exercise, quick results
Remember the sports activities we talked about earlier?
It is not accidental that we got back to the topic, because we want to lose up to 5 kg in just one week and be 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 this process.
What is missing?
There are not enough organized training programs this week. Yes, you can jog or even walk in the woods, but if you do systematic strength training, the effect will be better.
Every time you perform high-intensity training or resistance training, your body will expel excess carbohydrates and water.
Studies have shown that 5 or 10 minutes of high-intensity exercise is 5 times more effective than a set of regular exercises.
Some more important tips
- Diet on Sunday-Research shows that if you start on Sunday, your chances of success are higher than on any other day. According to research, the worst day for dieting is Tuesday.
- Keep the contents of your plate bright and colorful-if you find your food is colorless and tasteless, you know what to do: above we have outlined the weekly diet of different vegetables.
- Use a large fork to help you eat less: Researchers have found that a large fork allows you to focus more on how much you actually eat than a small fork.
- Don't watch cooking shows-all kinds of delicacies cooked on TV will make your weight loss journey more difficult. Try to eliminate as much interference as possible.
- Control the amount of starch in your diet-In the above diet plan, try to eat less starchy foods, such as cereal, bread, potatoes, and brown rice. Avoid eating other types of carbohydrates at the table, as this will raise your blood sugar levels and make you hungry.
- Eat cereals to satisfy your morning hunger pangs-bring an oatmeal to work so you can eat some oatmeal and avoid any high-sugar foods.
- Stock up on healthy snacks-best paired with nuts, carrots, tomatoes, and whole wheat bread.
- Store almond milk in the refrigerator-remember, you want to lose 5 pounds in a week, so stay away from any animal fats. On the contrary, if you are extremely hungry, especially at night, drink almond milk without sweeteners.
- Make sure to eat protein in every meal-whether it's nuts, chicken or tuna, protein is needed to burn fat and accelerate metabolism.
- Put a basket of washed fruits and vegetables in the kitchen to help you eat less. They have fewer calories and at the same time provide you with all the essential nutrients your body needs.
- However, avoid eating fruits with high sugar content, such as bananas, pineapples and cherries. Choose less sweet fruits such as kiwi, raspberries, cranberries, avocados, and olives.
- Be prepared to say no-no matter what your diet is (kefir or buckwheat), at some point you will somehow fall into the temptation to pamper yourself with that little cake. However, when you are offered all these delicious things, refuse and inform you that you are now working to lose 5 kg in 7 days. People respect those who have goals and persevere in achieving them.
- Let your family and friends know that when you express your goals to family and friends, you begin to be responsible for what you say because they will want you to keep your promises. This will prevent you from making wrong decisions and will actually make you stronger.
- Don’t let the past hinder you—if you’ve tried a weight loss plan in the past but it didn’t work, don’t let the failure affect your future. Everyone makes mistakes, so forget any plans or systems you have tried in the past. This time, as long as you use your heart, your heart, and your strength, you can accomplish everything.
Frequently asked questions
Many readers and subscribers have raised questions about this diet. The following is the Q&A section to help you find the answers to the questions you are interested in.
Is it possible to drink alcohol in this diet?
No, stop drinking alcohol completely, because it will prevent you from achieving your goals.
Dizzy and hungry before going to bed, what should I eat?
Eat fruits or vegetables. They will create a feeling of fullness throughout the night without increasing calories. As we mentioned before, try to avoid high-sugar fruits and choose low-sugar fruits.
Other people get results with this diet, why don't I do it?
Remember, everyone is in a different starting state, so it’s important to understand that your physical condition will naturally affect the results you get. If you have any health problems, be sure to see a doctor before starting weight loss work.
I want to lose more than 5 kg. Can I continue to execute the plan after this weekend?
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 go on a two-week diet.
I am already in the middle of a week and I have not lost weight. what should I do?
do not stop. You need to complete a week. Everyone has a different metabolism, so the results may vary.
Don't eat less than what the plan recommends, as this will affect the effectiveness of the diet. For some people, it takes time for their bodies to start adapting to changes and results.
Can I use something instead of rice?
You can eat potatoes, buckwheat or quinoa instead of rice.
Now-let's get started!
Now that you know how to quickly remove excess weight, it’s time to start exercising and see the results.
You have embarked on an exciting journey. Therefore, your body and mind must be prepared for the trials and temptations encountered there.
For those who devote their minds and hearts to something, nothing is impossible. At the beginning, you will be amazed at what you have achieved!