Is this a joke or is it still possible to lose 5 kg a week? Yes, it is actually possible! If you approach the case reasonably.
If you are looking for an effective way to lose 5 pounds a week, you have come to the right place as this guide will show you how to do it without harming your health.
Whenever it comes to something like this, people usually invent all kinds of fasting and expressive diet.
Be that as it may, there are situations when you really need to lose a few extra pounds very quickly.
Whether it is a wedding, prom or special occasion, losing a few pounds a week will definitely make you feel like you are in your favorite dress.
This article is designed specifically for women and girls who want to reduce volume in a short time. Although the weight loss methods and methods described here are quite universal and suitable for both sexes.
To lose this weight fast, you will need to make significant adjustments to your diet and daily routine.
You will need to follow a diet that contains the right amount of calories but which at the same time provides your body with all the nutrients it needs to function properly.
For example, you may need to exclude sugar from your diet, which means that in order to lose weight, you should skip meals.
Is it really possible to lose 5 kg per week?
Before we go directly to the lesson, let's clarify one thing that is constantly ignored by various health blogs and thus leads to misunderstanding by readers. Losing 5 pounds in just one week is realistic, but losing weight is not just about body fat. It is therefore necessary to create a calorie deficit and increase the consumption of calories in order to burn excess fat.
It is really impossible to lose 5 kilograms of fat per week exclusively 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 mainly achieved by reducing the percentage of fat, but do not forget that excess weight can be expelled from the body of excess water. How does this happen?
A diet to reduce weight and volume will, of course, lower your blood insulin levels and force your body to release accumulated water-containing carbohydrates.
When insulin levels fall, water no longer stays in the body, forcing the kidneys to get rid of excess sodium.
Now that we’ve figured it out, let’s finally move on to the guide on how you can lose 5kg a week at home.
Eat fewer 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 have shown that a low carb diet is incredibly effective for weight loss. Any, even short-term reduction in carbohydrate intake leads to dehydration and removal of excess water.
This is why people who decide to stay on a low carb diet usually see the difference when they retire at stake the next morning.
And when you eat mostly protein foods, you reduce your appetite because they maintain perfection longer and speed up your metabolism.
A diet that will help you achieve the desired goal
Everyone has their own preferences for breakfast, lunch and dinner, so below are the different options from which you can choose the one that suits you best.
Breakfast
Option 1 - Egg sandwich on whole grain bread
1 slice of whole grain bread + 1 boiled egg + 2 slices of tomato
Option 2 - Oatmeal Breakfast
1 cup oat bran + 1 cup sweet almond milk + 1/4 cup blueberries
Option 3 - Veggie Super Smoothie (Recommended)
Cut one medium-sized beet into cubes and send in a blender with four carrots and ice cubes. You can also squeeze half a lemon in it for flavor.
Dinner
Option 1 - Chicken with vegetables
60 grams of baked, skinless chicken, sliced + 1 slice of avocado + 1 cup lettuce and tomato
Option 2 - Tuna tortilla
60 grams of tuna + 3 large cabbage leaves + a little olive oil + 1/2 chopped onion + gluten-free whole wheat tortilla
Option 3 - Spinach Salad (Recommended)
Take spinach, carrots, kale and zucchini. Cut into slices and prepare a vegetable salad.
Dinner
Option 1 - Chicken salad
85 grams chicken unchanged + 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 fried salmon + 2 tablespoons lemon juice, squeezed salmon + 1 sliced or crushed head of garlic + 1 cup freshly chopped asparagus
Option 3 - Boiled potatoes with salad (recommended)
2 medium potatoes + lettuce (mix canned cabbage, cabbage and lettuce)
Acceptable drinks
In addition to water, you can drink the following drinks:
- Coffee with almond milk;
- Green tea;
- Freshly squeezed lemon juice (recommended)
- Freshly squeezed orange juice, just do not buy in the store, squeeze yourself and do not add sugar, drink as is.
Okay, I have a diet now. არისWhat is next?
Now that you have an effective diet plan, there is one more thing to do besides healthy eating and that is exercise.
Do not worry, it is not as difficult as it seems at first glance.
If for some reason you have not done regular exercise before, there are always ways to burn calories without going to the gym.
You can start by taking public transport on foot if you are not far away, or climb the stairs instead of the elevator.
Cycling, jogging or jogging is also an excellent exercise option. The point is to start the process of burning calories and speed up the expulsion of fat from the body.
Remember that you only have seven days to lose 5 pounds.
For this you will need to show willpower these days and become as active as possible. Start with aerobic exercise and then move on to strenuous exercise to strengthen your muscles.
When you start exercising, fat is used for energy, i. e. it will burn and the muscles will be strengthened and stretched, your body will start to burn more calories during sleep.
Regular exercise will help maintain optimal levels of oxygen in the blood, supply nutrients to body tissues, and improve the cardiovascular system and blood circulation. You can also remove the lower abdomen, sides and generally improve muscle tone.
All of this is very important to achieving your goal.
Note: If you are taking any medication regularly, be sure to consult your doctor before starting a prescribed diet or physical activity.
What about nutritional supplements?
When it comes to food additives, 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. But 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 spend 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 for example. But that is the essence of the process.
And yet, we must remember that this is not some kind of magic powder, but only help in your endeavors.
With its daily intake, diet and exercise, you are guaranteed to lose 5 kg per week. This is a very powerful combination that will help you burn stored fat and prevent further storage.
High-intensity workouts for fast results
Remember we talked about physical activity before?
We do not accidentally return to the topic, because we want to lose 5 kilograms in just one week and as safe as possible for our health.
Let's take a look at what we already have at work:
- An effective diet plan.
- Natural food supplements to speed up processes.
Რ Is it missing?
And there is not enough organized training program for this week. Yes, you can jog or even walk in the woods, but it is better if you exercise regularly.
Every time you do high-intensity exercise or resistance training, your body releases excess carbohydrates and water.
Studies have shown that 5 or 10 minutes of high-intensity exercise can be five times more effective than regular exercise.
Some more important tips
- Diet Week - Studies show that the chances of success are higher if you start on a Sunday than on any other day. According to research, the worst day to follow a diet is Tuesday.
- Keep the contents of your plate bright and colorful - if the food is colorless and boring for you, you know what to do: Above we have listed a wonderful weekly diet from a variety of vegetables.
- Use a large fork to help you eat less: Researchers have found that a large fork focuses your attention better on how much you actually eat than a small one.
- Do not watch culinary shows - the variety of delicious dishes that are prepared on TV can complicate your weight loss journey. Try to avoid distractions as much as possible.
- Control the amount of starch in your diet - Eat at least starchy foods such as whole grain breads, potatoes and brown rice in your diet plan. Avoid other types of carbohydrates on your table as this can raise your blood sugar levels and make you feel hungry.
- Eat whole grains to satisfy your morning hunger - bring oatmeal to work to serve it and thus avoid everything that contains sugar.
- Keep it to a healthy diet - Best eat nuts, carrots, tomatoes and whole grain breads.
- Store Almond Milk in the Refrigerator - Remember that you want to lose 5 pounds a week, so avoid animal fats. Instead, drink almond milk without sweeteners if you feel hungry, especially at night.
- Make sure you get protein with every meal - be it nuts, chicken or tuna, protein is needed to burn fat and speed up 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 all the essential nutrients your body needs.
- However, avoid sugary fruits such as bananas, pineapples and cherries. Choose less sweet fruits like kiwi, raspberry, blueberry, avocado and olive.
- Get ready to give up - no matter what diet you are on (be it kefir or buckwheat), at some point you will somehow be tempted to pamper yourself with this tiny cake. And yet, when you are offered all these delicious items, just give up and let them know that you are now trying to lose 5 pounds in 7 days. People respect those who have a purpose and endurance in achieving it.
- Let your family and friends know that when you share your goals with family and friends, you start to feel responsible for what you say because they expect you to deliver the word. This will protect you from making bad decisions and actually strengthen you.
- Do not let the past get in the way - if you have tried to lose weight in the past and did not succeed, do not let failure affect your future. Everyone makes mistakes, so forget about any plan or system you have tried in the past. You can achieve everything this time if you apply it to your mind, heart and strength.
. 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, abstain completely from alcohol as it will prevent you from achieving your goal.
I have dizziness and hunger before going to sleep, what should I eat?
Serve with fruits or vegetables. They create a feeling of fullness throughout the night without adding calories. As already mentioned, try to avoid high-sugar fruits in favor of low-sugar fruits.
Others get results with this diet, why not do it?
Remember that all people are in different starting conditions, so it is important to understand that your physical condition will naturally affect your achievements. If you have any medical condition, be sure to consult your doctor before starting weight loss work.
I want to lose more than 5 kilos. Can I continue to execute the plan over the weekend?
Yes, the duration of the plan can be increased, but if you want to lose more weight, it is better if you do it for 2-3 weeks, then take a break and then another two-week diet.
I am already in the middle of the week and I am not losing weight. What should I do?
Do not stop. You have to finish Sunday. Everyone has a different metabolism, so the results may be different.
Do not eat less food than recommended by the plan as this will affect the effectiveness of the diet. Some people need time for the body to adapt to the changes and show results.
Can I replace rice with anything?
Instead of rice you can eat potatoes, buckwheat or quinoa.
And now - get to work!
Now that you know how to quickly lose a few extra pounds, it's time to start exercising and see the results.
You start an exciting journey. So your body and mind will 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 start and you will be amazed at what you have achieved!