Is this some kind of joke, or is it still possible to lose 5 kg in a week? Yes, it is actually possible! If you solve the matter 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.
Every time something like this happens, people usually come up with all kinds of fasts and express diets.
However, there are situations when you need to lose a few extra pounds very quickly.
Whether it's a wedding, prom, or that special occasion, losing a few pounds in a week will really make you feel better in your favorite outfit.
This article is specially created for those women and girls who want to reduce their volume in less time. Although the weight loss methods and methods described here are quite universal and suitable for both genders.
You have to make significant adjustments in your diet and daily routine to lose this weight fast.
You'll need to stick to a diet that contains the right amount of calories, but that provides all the nutrients your body needs to function properly.
For example, you may need to cut sugar out of your diet, which means that in order to lose weight, you need to skip snacks between meals.
Is it really possible to lose 5 kg in a week?
Before we go straight to the tutorial, let us clear one thing that is constantly overlooked by various health blogs, and thus leads to misunderstanding from the readers. Losing 5 kg in just one week is real, but weight lossNot just body fat. Therefore you need to create a calorie deficit and increase your calorie consumption to burn the extra fat.
It is really impossible to lose 5 kilograms exclusively fat in a week without harm to health.
But don't 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 do not forget that excess weight can be reduced by removing excess water from the body. How does this happen?
Dieting to lose weight and volume will certainly lower your blood insulin levels and force your body to get rid of stored water-trapping carbohydrates.
When insulin levels drop, the body will no longer be able to hold water, which will force the kidneys to get rid of excess sodium.
Now that we have figured it out, let's finally move on to this guide on how you can lose 5 kilos in a 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.
Research shows that low-carb diets are incredibly effective for weight loss. Any, even short-term reduction in carbohydrate intake can dry out the body and flush out excess water.
That's why people who decide to go on a low-carb diet usually notice a difference the next morning when they make massive strides.
And when you eat mostly protein-rich foods, you reduce your appetite, as they make you feel fuller for longer and speed up your metabolism.
A diet that will help you achieve your desired goal
Everyone has their own preferences for breakfast, lunch, and dinner, so below are a variety of options to choose from to choose what's right for you.
Breakfast
Option 1 - Egg sandwich on grain bread
1 piece sprouted grain bread + 1 boiled egg + 2 tomato pieces
Option 2 - Oatmeal Breakfast
1 cup oat bran + 1 cup unsweetened almond milk + 1/4 cup blueberries
Option 3 – Veggie Super Smoothie (recommended)
Cut one medium beet into pieces and send to the blender along with four carrots and ice cubes. You can also squeeze half a lemon into it for taste.
Dinner
Option 1 - Chicken with vegetables
60 g baked, skinless chicken, sliced + 1 slice of avocado + 1 bowl lettuce and tomato
Option 2 - Tuna Tortilla
60g tuna + 3 large kale leaves + some olive oil + 1/2 chopped onion head + gluten-free whole wheat tortilla
Option 3 - Spinach Salad (recommended)
Take spinach, carrot, kale and zucchini. Cut into slices and make vegetable salad.
Dinner
Option 1 - Chicken Salad
85 g boneless chicken + 2 cups broccoli + 1 tbsp olive oil + 1/2 cup steamed brown rice
Option 2 - Lemon Paste with Asparagus and Salmon
1/2 cup steamed brown rice + 60 g grilled salmon + 2 Tbsp lemon juice squeezed over salmon + 1 chopped or chopped head of garlic + 1 cup fresh chopped asparagus
Option 3 - Boiled potatoes with salad (recommended)
2 medium potatoes + lettuce (combine canned kale, kale and lettuce)
acceptable drink
In addition to water, you can drink the following beverages:
- 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's next?
Now that you have an effective diet plan, there is one more thing to do apart from eating healthy and that is exercise.
Don't worry, it's not as hard as it might seem.
If for some reason you haven't exercised regularly before, there are always ways to burn calories without going to the gym.
If you're not far away, you can replace public transportation by walking, or take the stairs instead of the elevator.
Cycling, jogging or jogging is also a great exercise option. The point is to start the process of burning calories and accelerate the removal of fat from the body.
Remember that you have only seven days to lose 5 kilograms.
To do this, you have 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, the fat will be used as energy, that is, will be burned, and the muscles will become stronger and more prominent, your body will start burning more calories during sleep.
Regular exercise will help maintain optimal oxygen levels in the blood, deliver nutrients to the body's tissues and improve the cardiovascular system and blood circulation. And you can also loosen the lower abdomen, sides and generally muscles. tone can be improved.
All these things are very important in achieving your goal.
Note: If you regularly take any medications, be sure to consult your doctor before starting the indicated 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 appetite, while others are not beneficial.
One of the best weight loss supplements is L-carnitine which helps you burn more fat cells. But that only works in situations of active physical activity. If you plan to take it and justIf you are lying on the couch, it is better not to 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 2. with it. The figures, for example, are conditional. But the essence of the process is just that.
And yet it should be remembered that this is not some kind of magic powder, but an aid in your own endeavours.
Taking it every day, following the diet and exercising, you are guaranteed to be able to lose 5 kg in a week. This is a very powerful combination that will help you burn the stored fat and prevent further storage.
High-intensity exercises for quick results
Remember earlier we talked about physical activity?
It is no coincidence that we return to the topic, because we only want to lose as much as 5 kilograms in a week, and as much as is safe 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 the processes.
What is missing?
And for this week there is not enough organized training program. Yes, you can jog or even take a walk in the woods, but it is better that you engage in 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 workouts can be up to five times more effective than a set of regular exercises.
Some more important tips
- Diet Sunday - Research shows that your chances of success are higher if you start on a Sunday than any other day. According to research, Tuesday is the worst day to go on a diet.
- 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've outlined a wonderful weekly diet of different vegetables.
- Use a bigger fork to help you eat less. Researchers have found that a larger fork focuses your attention better on how much you're actually eating than a smaller one.
- Don't watch cooking shows - The variety of delicious dishes you cook on TV can make your weight loss journey 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 at your table, as these can lower your blood sugar levels. and can make you feel hungry.
- Eat cereal to satisfy your morning hunger - serve oatmeal at work, so you can snack on it and thus avoid high amounts of sugar.
- Stock up on something healthy for breakfast – best with nuts, carrots, tomatoes and whole grain breads.
- Keep almond milk in your fridge - remember you want to lose 5 pounds a week, so stay away from any animal fats. Instead, if you're feeling hungry, especially at night, unsweetenedDrink almond milk.
- Make sure you get protein with every meal – whether it's 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 help you eat less. They are low in calories as well as provide you with all the essential nutrients that your body needs.
- However, avoid fruits with high sugar such as bananas, pineapples 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 (be it kefir or buckwheat), at some point you'll be tempted to somehow pamper yourself with that little cake. And thenAlso, when you are offered all these delicious things, refuse and inform that now you are trying to lose 5 kgs in 7 days. People respect those who have a goal and achieve itThere is a passion to do it.
- Tell your family and friends that when you tell your goals to family and friends, you start to feel responsible for what you say, as they will expect you to have your say. This will prevent you from making the wrong decisionsAnd 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 and it didn't work, don't let failure affect your future. Everyone makes mistakes, so no plan or planForget about the system that you have tried in the past. This time you can achieve everything if you put your mind, heart and strength into it.
Frequently asked questions
Many readers and customers have asked questions regarding this diet. Below is a Q&A section to help you find the answer to the question that interests you.
Can alcohol be consumed during this diet?
No, give up alcohol completely as it will stop you from reaching your goals.
I feel dizzy and hungry before sleeping, what should I eat?
Eat fruits or vegetables. They'll 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 fruits in favor of low-sugar fruits.
Others get results from this diet, why am I not doing it?
Remember that everyone is in different starting positions, so it's important to understand that your physical condition will naturally affect the results you achieve. If you have a medical condition, consider this before starting any weight loss regimen. Be sure to see your doctor.
I want to lose more than 5 kg. Can I continue to follow the plan even after the end of the week?
Yes, the duration of the plan can be extended, but if you want to lose more weight, it is best if you do it for 2-3 weeks, then take a break, and then go on a two-week diet.
I am already in the middle of the week, and I am not losing weight. What should I do?
Don't stop. You need 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 body to get used to the changes and results 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 remove a few extra pounds, it's time to start exercising and see the results.
You embark on an exciting journey. So your body and mind have to be prepared for the trials and temptations that you will face there.
For those who put their mind, heart and desire into something, nothing is impossible. Just start and you will be amazed at what you have achieved!