Is this a kind of joke, or is it still possible to lose 5 kg per week? Yes, it is really possible! If you approach the issue wisely.
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.
Whenever this happens, people usually fast and express their diets.
No matter what, there are situations where you need to lose a few pounds very quickly.
Whether it's a wedding, a party, or a special occasion, losing a few pounds a week will make you feel better in the clothes you really love.
This article is designed specifically for women and girls who want to reduce their volume in the short term. Although the methods and techniques of weight loss described here are quite universal and are suitable for both sexes.
You will need to make significant adjustments to your diet and daily routine to get rid of this weight quickly.
You need to follow a diet that has the right amount of calories, but at the same time provides all the nutrients your body needs to function properly.
For example, you may need to eliminate sugar from your diet, which means you have to give up snacks between meals to lose weight.
Is it really possible to lose 5 kg per week?
Before going directly to the textbook, let's clarify an issue that is constantly overlooked by various health blogs and thus causes confusion among readers. It is realistic to lose 5 kilograms in just one week, but losing weight is not only at the expense of body fat. Therefore, in order to burn excess fat, you need to create a calorie deficit and increase calorie intake.
It is really impossible to get rid of 5 kilograms of fat in a week without harming your 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 mainly achieved by reducing the percentage of fat, but keep in mind that excess weight is removed by removing excess water from the body. How does this happen?
A diet to lose weight and volume will no doubt lower your blood insulin levels and force your body to get rid of water-retaining carbohydrates.
When insulin levels drop, the body will no longer retain water, which will force the kidneys to get rid of excess sodium.
Now that we understand this, we will finally move on to a guide where you can lose 5 kg in 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 short-term, reduction in carbohydrate intake leads to dehydration and dehydration.
Therefore, people who decide to go on a low-carbohydrate diet notice a difference when they step on the scales the next day.
Basically, when you eat protein foods, you reduce your appetite, because they keep you feeling full for a longer period of time 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 from which you can choose the one that suits you.
Breakfast
Option 1 - egg sandwich on whole grain bread
1 slice of sprouted whole 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 - Vegetable Super Smoothie (Recommended)
Cut a medium beet into slices and send it to the mixer along with four carrots and ice cubes. You can also squeeze half a lemon into it to taste.
Supper
Option 1 - chicken with vegetables
60 grams of cooked skinless chicken, chopped + 1 slice of avocado + 1 bowl of lettuce and tomatoes
Option 2 - tuna tortilla
60 grams of tuna + 3 large cabbage leaves + a little olive oil + 1/2 chopped onion + whole wheat tortillas without gluten
Option 3 - spinach salad (recommended)
Take spinach, carrots, cabbage and zucchini. Cut into slices and make a vegetable salad.
Supper
Option 1 - chicken salad
85 grams of boneless chicken + 2 cups broccoli + 1 tablespoon olive oil + 1/2 cup boiled brown rice
Option 2 - lemon paste with asparagus and salmon
1/2 cup boiled brown rice + 60 grams of fried salmon + 2 tablespoons lemon juice, squeezed over the salmon + 1 chopped or chopped garlic + 1 cup of freshly chopped asparagus
Option 3 - boiled potatoes with salad (recommended)
2 medium potatoes + lettuce (combine canned cabbage, cabbage and lettuce)
Accepted 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 in the store, squeeze it yourself and do not add sugar, as it were.
Well, now I have a diet plan. Then what?
Because you have an effective diet plan, there is one more thing to do besides healthy eating, 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 are always ways to burn calories without going to the gym.
If you are not far away, you can start by taking public transportation on foot or by taking the stairs instead of the elevator.
Cycling, jogging or jogging are also great exercise options. The task is to start the process of burning calories and accelerate the removal of fat from the body.
Remember that you only have seven days to lose 5 kilograms.
To do this, you need to show will these days and be as active as possible. Let's start with aerobic exercise, then move on to strength training to strengthen muscles.
When you start exercising, fat will be used as energy, which means fuel and muscles will become stronger and more plump, and your body will begin to burn 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. You can also remove the lower abdomen, sides and generally improve muscle tone.
All this is very important to achieve your goal.
Note: If you are taking any medication on a regular basis, be sure to consult your doctor before starting any diet or physical activity.
What about supplements?
When it comes to food supplements, it can be difficult to find the best product.
Indeed, there are supplements that help reduce hunger, while others are not helpful.
One of the best weight loss supplements you can find is L-Carnitine, which helps you burn more fat cells. However, it 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 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 with it 2. The figures for the sample are conditional. But this is the essence of the process.
Again, keep in mind that this is not a kind of magic powder, it is just a help to your efforts.
By taking it every day, dieting and exercising, you are guaranteed to lose 5 kg in a week. This is a very strong compound that will help burn accumulated fats and prevent extra storage.
High-intensity workouts for quick results
Remember we talked about physical activity before?
It is no coincidence that we return to the topic, because we want to lose up to 5 kilograms in just one week and be as safe as possible for our health.
Let's take a look at those who are already in the ministry:
- An effective diet plan.
- Natural food supplements to speed up the process.
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 regular strength training.
Every time you do high-intensity exercise 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 series of exercises.
Some more important tips
- Diet Sunday - Studies show that if you start on Sunday, your chances of success are higher than on other days. According to research, the worst day to keep a diet is Tuesday.
- Keep the contents of your plate bright and colorful - if you see that your food is colorless and dull, you know what to do: above we have described a wonderful weekly diet of 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 fork.
- Don't watch culinary shows - losing weight with a variety of delicious dishes cooked on TV can make your journey even more difficult. Try to distract as much as possible.
- Control the amount of starch in your diet - In the above diet plan, eat foods with minimal starch, such as whole grain bread, potatoes and brown rice. Avoid other types of carbohydrates on your table, as this can raise your blood sugar levels and create a feeling of hunger.
- Eat grains to satisfy your hunger in the morning - bring a portion of oatmeal to work to make it a snack, and thus avoid anything high in sugar.
- Pack something healthy to make a snack - preferably with nuts, carrots, tomatoes and whole grain breads.
- Keep almond milk in the refrigerator - remember that you want to lose 5 kilograms a week, so stay away from animal fats. Instead, for almond milk without sweeteners, especially if you feel severe hunger at night.
- Make sure you get protein in every meal - whether nuts, chicken or tuna - protein is needed to burn fat and speed up your metabolism.
- To help you eat less, keep a basket of washed fruits and vegetables in your kitchen. They are lower in calories and at the same time provide you with all the essential nutrients your body needs.
- However, avoid high-sugar fruits such as bananas, pineapples and cherries. Choose less sweet fruits like kiwi, raspberry, cornel, avocado and olive.
- Be prepared to say no - no matter what diet you are on (kefir or buckwheat), you will one day want to pamper yourself with that little cake. However, when you are offered all these delicious things, just give up and let them know that you are now trying to lose 5 kilograms in 7 days. People respect those who set goals and are determined to reach them.
- Let your family and friends know that when you tell your family and friends about your goals, you begin to feel responsible for what you say, because they will expect you to keep your word. This will discourage you from making bad decisions and 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 hurt your future. Everyone makes mistakes, so forget the plan or system you tried in the past. This time, if you put your mind, heart, and energy into it, you can achieve everything.
Frequently Asked Questions
Many readers and subscribers have asked questions about this diet. Below is a question-and-answer section to help you find the answer to your question.
Is it possible to drink alcohol during this diet?
No, give up alcohol altogether, as this will prevent you from reaching your goal.
Before going to bed I feel dizzy and hungry, what should I eat?
Eat fruits or vegetables. At the same time, they will create a feeling of satiety for the rest of the night without adding calories. As mentioned earlier, try to avoid high-sugar fruits in favor of low-sugar fruits.
Others get results with this diet, why don't I do it?
Remember that everyone is in a different starting position, so it's important to understand that your physical condition will naturally affect the results you get. If you have any health conditions, be sure to consult your doctor before starting weight loss.
I want to lose more than 5 pounds. Can I continue to follow the plan after the weekend?
Yes, the duration of the plan can be extended, but if you want to lose more weight, it is best to do it for 2-3 weeks, then take a break, then diet for another two weeks.
I'm in the middle of the week and I'm not losing weight. What do I have to do?
Don't stop. I need to finish the week. Everyone has a different metabolism, so the results may be different.
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 bodies to get used to the changes and for the results to be visible.
Can I have something for rice?
Instead of rice, you can eat potatoes, buckwheat or quinoa.
Now - get to work!
Now that you know how to lose a few extra pounds quickly, it's time to start exercising and see the results.
You embark on an exciting journey. So, your body and mind must be ready for the trials and tribulations you will face there.
Nothing is impossible for those who put their mind, heart and will into something. Just get started and you will be amazed at what you get!