If you want to lose 5kg in a week, then you need to follow an effective plan.
I tested this plan on clients who were looking to lose weight fast before an event like a vacation or photoshoot, and it worked great.
Some of my clients using this look like they’ve gone on a three or four-week diet after just one week.
While it’s not a permanent fix, it can kickstart your weight loss journey and spur you on to more sustainable long-term change.
This plan is not recommended if you have a history of eating disorders such as anorexia.
Can lose 5kg in a week
Although it is certainly possible to lose 5kg in a week, it will not be pure body fat.
Due to the lack of calories needed to burn each pound of fat, it is simply not possible to burn 5kg of pure body fat in just one week.
However, this does not mean that you cannot lose a lot of weight and still look slimmer.
While a lot of weight loss will certainly come from body fat, you will also lose weight by shedding excess water weight.
This is partly because this plan reduces your insulin levels and gets your body rid of its water-bound, stored carb.
Although your body can only store about 300-500 grams of carbs in a form known as glycogen, stored glycogen weighs three times its weight in water.
Reduced insulin levels will also cause your kidneys to excrete excess sodium, resulting in reduced water retention.
Along with reducing body fat and water weight, you may also lose some weight due to less intestinal waste and undigested food and fiber in the digestive system.
Here are 6 steps you should follow to lose 5kg in a week.
1. Eat Fewer Carbs and More Protein
You can lose a few pounds by following a low-carb diet in just a few days.
In fact, numerous studies have shown low-carb diets to be a very effective way to lose weight and improve health.
Short-term carb reductions can also reduce water weight and bloating.
This is why people who go low-carb often see a difference in scale as early as the next morning after starting the diet.
Additionally, making sure you eat plenty of protein can further reduce your appetite while boosting your metabolism.
Try eliminating or drastically reducing all starchy carbs and sugars during the week. Replace them with low-carb vegetables, and increase your intake of eggs, lean meat, and fish.
Check out this article to learn more about how to set up a low-carb diet and what foods to include.
Reducing your carb intake can lead to significant weight loss, from both body fat and excess water weight. Eating more protein also helps.
2. Eat Unprocessed Food
When you’re trying to lose weight quickly, it can be helpful to eat a simple, whole food-based diet.
These foods tend to be very filling, and make it easy to eat fewer calories without getting too hungry.
During the week, you should make sure to eat mostly whole, single-ingredient foods. Avoid most highly processed foods.
Eating mostly lean protein and low-carb vegetables can be extremely satisfying even if you don’t get that many calories.
To help you reach your goal of losing 5kg in 1 week, you should then try to eat only whole foods this week. Base most of your diet on lean protein and low-carb vegetables
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3. Reduce Your Calories
Reducing your calorie intake may be the single most important factor when it comes to weight loss.
If you don’t eat fewer calories than you expend, you won’t lose fat.
Here are a few simple tips to reduce calories:
Count calories: Weigh and log the foods you eat. Use a calorie counter to keep track of how many calories and nutrients you are taking in.
Mealtimes Only: Reduce all snacks and don’t eat anything after dinner.
Cut Your Condiments: Remove calorie-dense condiments and sauces.
Fill up your veggies: Fill your plate with veggies and limit starchy carbs and extra fats for the week.
Choose lean proteins: Choose low-fat proteins, such as chicken and fish.
Don’t drink your calories: Choose water, zero-calorie drinks, tea, or coffee instead. Protein shakes are good if you count them as a meal.
Reducing your calorie intake is an important factor to help you lose 5kg in 1 week. You may need to do this aggressively to lose a lot of weight in just one week.
4. Lift weights and try intense workouts
Exercise is one of the best ways to burn fat and improve your appearance.
Resistance training, such as weight lifting, can lead to a similar amount of weight loss as regular aerobic exercise. It also helps you add or maintain muscle mass and strength.
Whole-body resistance training is also a great way to reduce carb intake and water weight, which can lead to rapid weight loss.
Lifting weights can also protect your metabolic and hormone levels, which often drop while dieting.
High-intensity interval training (HIIT) is another very effective training method.
Research shows that 5–10 minutes of HIIT can lead to the same or greater benefits for health and weight loss than five times the amount of regular exercise.
Like lifting weights, it can quickly reduce muscle carb intake and also increase other important aspects of weight loss, such as metabolism and fat-burning hormones.
You can do HIIT three to four times a week after a workout or as part of your normal training regimen. It is very important to do this with 100% effort or intensity. Most sprints shouldn’t last more than 30 seconds.
Here are a few protocols you can try. They can be done running in place or outside, or applied to a cardio machine like a bicycle, mower, or treadmill:
- Part 1: Sprint 10 x 20 seconds with 40 seconds left
- Part 2: Sprint 15 x 15 seconds with 30 seconds left
- Part 3: Sprint 7 x 30 seconds with 60 seconds remaining
- Part 4: Sprint 20 x 10 seconds with 20 seconds left
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5. Intermittent fasting is another simple way to lose weight fast
Intermittent fasting is an effective and proven tool for fat loss.
It forces you to reduce your calorie intake since you are restricting your intake for a short time.
Various protocols are available, such as 16 hours fast with 8 hours feeding window or 20 hours fast with 4 hours feeding window.
If you are combining fasting with exercise, it may be wise to do your fast at a different time than your workout.
6. Use these tips to reduce water retention
Several other methods can help you lose water weight and look leaner and lighter :
- Taking Dandelion Extract: A supplement called dandelion extract can help reduce water retention.
- Drink Coffee: Coffee is a healthy source of caffeine. Studies show that caffeine can help you burn more fat and lose excess water.
- Note about your intolerance: Eating things to which you are intolerant, such as gluten or lactose, can lead to excessive water retention and bloating. Avoid foods that you think you may be intolerant of.
Tips for losing 5kg in 1 week
By optimizing your diet and exercise regimen, you can lose 5kg in just one week.
While this won’t be pure fat loss, it can give you the kick-start and motivation you need to follow a more sustainable diet.
You don’t have to follow all of these steps, but the more you apply, the more weight you’ll lose.
Keep in mind that people who go on a “diet” will often gain the weight back when they’re done.
When the week is over, you should switch to a more sustainable plan so you can continue to lose weight and keep it off.
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