Is this any joke, or is it still possible to lose 5 kg in a week? Yes, it really is possible! If you approach the problem wisely.
If you are looking for an effective way to lose 5 pounds a week, then you have come to the right place, because this guide will show you how to do it without harming your health.
Every time this happens, people usually come up with different fasting and fasting diets.
In any case, there are situations where you need to lose a few extra pounds.
Whether it's a wedding, a prom, or a special occasion, losing a few pounds in a week can make you feel really good with your favorite dress.
This article is designed especially for women and girls who want to reduce the volume in a short time. Although the weight loss methods and techniques described here are quite universal and suitable for both sexes.
To lose weight fast, you need to make significant changes in your diet and daily routine.
You need to follow a proper calorie diet, but at the same time provide your body with all the nutrients it needs to function properly.
For example, you may need to eliminate sugar from your diet, so you may need to skip snacks between meals to lose weight.
Is it really possible to lose 5 kg in a week?
Before moving directly to the tutorial, let’s take a look at one thing that has caused readers to misunderstand that blogs on various health issues don’t always pay attention. Weight loss of 5 kilograms in a week is realistic, but weight loss is not only due to body fat. Therefore, in order to burn excess fat, it is necessary to create a calorie deficit and increase calorie intake.
It is really impossible to lose 5 kilograms in a week without harming your health.
But don’t worry, because there is still a way to lose weight and look slimmer and slimmer at the same time.
Of course, this is mainly achieved by reducing the percentage of fat, but keep in mind that excess weight can be removed by removing excess water from the body. How can this be?
A diet to reduce weight and volume naturally lowers blood insulin levels and forces the body to get rid of stored carbohydrates.
When insulin levels drop, the body loses water, forcing the kidneys to get rid of excess sodium.
Now that we understand this, we will finally move on to instructions 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 lose weight and improve the appearance of your body's muscles.
Studies show that a low carb diet is very effective for weight loss. Any, even short-term reduction carbohydrate intake leads to dehydration and excess water in the body.
For this reason, people who decide to follow a low-carb diet usually notice a difference when they weigh themselves the next morning.
Eating more protein often reduces your appetite because it makes you feel fuller and speeds 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 you can choose the one that suits you.
Breakfast
Option 1 is an egg sandwich on a loaf of bread
1 slice of bread + 1 boiled egg + 2 slices of tomato
Option 2 - oatmeal breakfast
1 cup oat bran + 1 cup sweet almond milk + 1/4 cup blue wolf
Option 3 - Veggy super smoothie (recommended)
Divide one medium beet into pieces and send to a blender along with four carrots and ice cubes. You can squeeze half a lemon to taste.
The dinner
Option 1 - chicken with vegetables
60 grams of cooked, skinless chicken, finely chopped + 1 slice of avocado + 1 cup of salad and tomatoes
Option 2 is a tuna tortilla
60 grams of tuna + 3 large cabbage leaves + a little olive oil + 1/2 head of chopped onion + gluten-free whole wheat tortilla
Option 3 - spinach salad (recommended)
Take spinach, carrots, cabbage and zucchini. You cut it into pieces and make a vegetable salad.
The dinner
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 grilled salmon + 2 tablespoons lemon juice, squeezed on top of salmon + 1 chopped or minced garlic + 1 cup freshly chopped asparagus
Option 3 - Baked potatoes with salad (recommended)
2 medium potatoes + lettuce (canned cabbage, cabbage and lettuce)
Accepted beverages
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, don't just buy it in the store, squeeze it yourself and don't add sugar, just drink it anyway.
Okay, now I have a diet plan. What is next?
Now that you have an effective diet plan, there is something other than a healthy diet, and that is exercise.
Don't worry, it's not as hard 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 replacing public transportation with walking or taking 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 elimination of fat from the body.
Remember that there are only seven days to lose 5 pounds.
To do this, you need to show your will these days and be as active as possible. Let's start with aerobic exercise and then move on to strength training to build muscle.
When you start exercising, fat is used as energy, which means that you burn, your muscles become stronger, you become more visible, and your body begins to burn more calories during sleep.
Regular exercise helps maintain optimal levels of oxygen in the blood, delivers nutrients to the body's tissues, and improves the cardiovascular system and blood circulation. You can also remove the lower abdomen and sides and 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 exercise.
What about food additives?
When it comes to food supplements, it can be difficult to find the best product.
In fact, others are not helpful, but there are supplements that can help reduce hunger.
One of the best weight loss supplements you can find is L-carnitine to help burn more fat cells. However, it only works under conditions of active physical activity. If you plan to take it and lie on the couch, it is better not to waste your money.
The essence of this supplement can be summarized as follows: during exercise, the body uses 1 fat cell without L-carnitine, and with it 2. For example, figures are conditional. But this is the essence of the process.
However, it is important to remember that this is not some kind of magic powder, but just a helper in your endeavors.
It is guaranteed to take it every day, diet, exercise and lose 5 kg in a week. This is a very powerful combination that will help you burn stored oil and prevent further storage.
High-intensity workouts for quick results
Remember we talked about physical activity before?
It is no coincidence that we return to this topic, because we want to lose up to 5 kilograms in a week and it is as safe as possible for our health.
Let us take a look at what we already have in the ministry:
- An effective diet plan.
- Natural food additives to speed up the process.
What is missing?
But this week's curriculum is not enough. Yes, you can run or even walk in the woods, but it's best to do regular strength training.
Every time you train for high-intensity exercise or resistance, your body gets rid of excess carbohydrates and water.
Studies show that 5 or 10 minutes of high-intensity exercise is five times more effective than a combination of regular exercises.
A few more important tips
- Diet Sunday - Studies show that if you start on a Sunday, you have a better chance of success. According to research, the worst day to diet is Tuesday.
- Keep the inside of your plate bright and colorful - if you find your food colorless and uninteresting, you know what to do: above we have outlined a great 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 eat than a small fork.
- Don't watch the cooking shows - the variety of delicious dishes cooked on TV will make your weight loss journey much more difficult. Try to eliminate as many distractions as possible.
- Control the amount of starch in your diet - In the above diet plan, eat the least amount of starchy foods such as whole grain breads, potatoes and brown rice. Stay away from other types of carbohydrates on your diet, as this can raise your blood sugar levels and make you feel hungry.
- Eat cereal to satisfy your morning hunger - bring a portion of oatmeal to work, so taste it and avoid sugary foods.
- Prepare nutritious foods - preferably with nuts, carrots, tomatoes and whole grain breads.
- Store almond milk in the refrigerator - remember that you want to lose 5 pounds a week, so stay away from animal fats. Instead, drink almond milk, especially at night, if you feel very hungry.
- Remember to get protein with every meal - whether it’s nuts, chicken or tuna - protein is needed to burn fat and speed up metabolism.
- Keep a basket of washed vegetables in your kitchen to eat less. They are low in calories and at the same time provide all the nutrients your body needs.
- But stay away from sugary fruits like bananas, pineapples and cherries. Choose less sweet fruits such as kiwi, raspberries, cranberries, avocados and olives.
- Be prepared to say no - no matter what diet you're on (whether it's yogurt or buckwheat), you'll one day be tempted to pamper yourself with that little cake. However, when you are offered all these delicious things, just refuse and say that you are trying to lose 5 kilograms in 7 days. He respects the goal he has set for himself and his perseverance in achieving it.
- When you tell your family and friends your goals, you need to know that you will begin to feel responsible for what you say, because they expect you to do what you say. This will keep you from making bad decisions and make you really strong.
- Don't let the past get in the way - if you've tried a weight loss plan before, but it doesn't work out, don't let failure affect your future. Everyone makes mistakes, so forget the plan or system you tried before. This time, if you use your mind, heart, and energy, you will achieve everything.
Frequently Asked Questions
Many readers and subscribers have asked questions about this diet. Below is a Q&A section to help you find the answer to your question.
Is it safe to drink alcohol in this diet?
No, give up alcohol altogether, as it will prevent you from achieving your goals.
I feel dizzy and hungry at bedtime, what should I eat?
Eat fruits or vegetables. At the same time, they do not add calories and create a feeling of fullness for the rest of the night. As we mentioned above, try to avoid fruits that are high in sugar in favor of low-sugar fruits.
Others get results with this diet, why am I not doing it?
Remember that everyone is in a different starting position, so it is important to understand that your physical condition naturally affects the results you achieve. If you have any medical conditions, consult your doctor before starting weight loss.
I want to lose more than 5 pounds. Can I complete the plan by the end of the week?
Yes, the duration of the plan can be increased, but if you want to lose weight to lose more weight, it is best if you do it for 2-3 weeks, then a break, then another two weeks of diet.
I'm in the middle of the week and haven't lost weight. What should I do?
Do not stop. I need to finish the week. Everyone's metabolism is different, so the results can be different.
Do not eat less than planned, as this will affect the effectiveness of the diet. For some people, it takes time for their bodies to adjust to the changes and for results to appear.
Can I have something for rice?
Instead of rice, you can eat potatoes, buckwheat or quinoa.
And now - get into business!
Now that you know how to quickly remove a few extra pounds, it's time to start exercising and see results.
You start an exciting journey. Therefore, your body and mind must be prepared for the trials and temptations that will be encountered there.
Nothing is impossible for those who put their minds, hearts and wills into something. Just get started and you'll be amazed at what you've achieved!