You might want to lose weight quickly if you have a big occasion coming up or simply want to feel better. Losing 5 kg in one or two weeks is a challenging goal to achieve, but with the appropriate diet and exercise plans, you might be able to do it. Losing weight gradually, on the other hand, will make it easier to maintain your weight loss.
1. Reduce your carbohydrate intake
According to studies, following a low-carb diet is one of the quickest methods to lose weight.
- If you want to drop 5 kg in a week, stay away from carbohydrate-rich foods.
- Carbohydrates can be found in many different meals. Only limit carbohydrate-rich foods, such as grain-based foods. Carbohydrate-rich foods such as bread, pastries, rice, pasta, and other grains can be consumed in moderation because many of their nutrients are found in other foods.
- Carbohydrates can also be found in dairy products, starchy vegetables, and fruits. Reduce your intake of certain foods, but don’t eliminate them entirely. They are a good source of nutrition for your diet.
- Substitute low-glycemic grains and non-starchy veggies for these items. Steel-cut oats or brown rice, for example, can be substituted for bread, cereal, and white rice. Fill your plate with veggies such as cauliflower, broccoli, cucumber, mushrooms, and asparagus.
2. Take care of your physical and emotional health
A little bit of stress isn’t harmful, but if you let it go unchecked for too long, it can negatively impact your health and your waistline. When you’re stressed, your body produces a lot of stress chemicals including cortisol, adrenaline, and norepinephrine. Cortisol suppresses the immune system, raises blood pressure, slows digestion, and promotes fat storage.
We advocate regular YOU time with activities like walking (preferably in nature), deep breathing, meditation, yoga, reading, and/or taking a long bath with magnesium salts or natural essential oils like lavender or ylang-ylang to reduce stress levels.
3. Drink plenty of water
Regardless of whether you’re attempting to lose weight or not, it’s critical to stay hydrated. Drinking enough water can help you lose weight.
Most health experts recommend that you drink at least 2000 mL (64 oz or eight glasses of water) every day, but this is just a guideline. Recommendations go as high as 13 glasses of water every day.
Water, flavoured water, decaf coffee, and decaf tea are all good calorie-free hydration options (with no milk or sugar).
When you’re even slightly dehydrated, your body sends signals to your brain that are extremely similar to hunger signals. This may cause you to eat or snack more calories than you require.
Also, before you eat, take a glass or two of water. With less food, you may feel fuller and more satisfied.
4. Increase your sleep time
If you don’t get enough sleep, losing that 5 kilos will be difficult. To give your body the time it needs to replenish and repair all of its systems, try to get at least 8 hours of sleep each night. A good night’s sleep will help you lose weight and feel better in general.
As an added bonus, if you wake up feeling energized, you’ll be more likely to power through your day, which will help you do the things you should do, like getting in your daily workout, while also strengthening your resolve to avoid doing the things you probably shouldn’t do, like reaching for high-calorie snacks.
5. Try to finish your day’s meals at least 4 hours before bedtime
Eliminating night snacking may help you lose weight, especially if you eat a lot of snacks at night. While late-night eating has no influence on your metabolism or how your body consumes calories, it is a prime time for mindless snacking.
For example, around 7:00 p.m., you might opt to stop eating for the day.
Another advantage of skipping meals is that if you go at least 12 hours without eating, you may burn more fat. If you finish eating at 7:00 p.m. and don’t eat breakfast until after 7:00 a.m., your body may rely on fat reserves for energy. This could help you lose weight.
6. If meal replacements are more convenient for you, use them
Most doctors and dietitians will advise you that dropping 5 kilograms in a week is not a safe or practical objective; nevertheless, by using meal replacement shakes or bars, you may be able to achieve your weight loss target.
If you have a blender, you can make your own meal replacement smoothie, for example. To make it smooth, combine a handful of almonds, a carrot, a handful of spinach, a few slices of green apple, half a banana, 1 teaspoon (4.9 mL) coconut oil, and water or almond milk in a blender. If you want to make meal replacement smoothies, there are several recipes available online.
Meal replacement shakes and bars are often low-calorie and high-protein. They’re appropriate as meal replacements because they’re similar to food in terms of protein, carbs, fibre, and other vital vitamins and minerals.
Meal replacements are only supposed to be used for a short period of time. These low-calorie diets should not be followed for more than one to two weeks.
7. Do cardio exercises for 150 minutes
The activities that result in larger calorie burning are known as cardio or aerobic exercises. Cardio, when combined with a food plan, can help you lose weight quickly.
Each week, the USDA recommends that you engage in at least 150 minutes of moderate-intensity physical exercise, or about 2 1/2 hours. However, if you want to burn even more calories, set a weekly goal of 300 minutes.
Everyone’s level of moderate-intensity activity will be different. You should be out of breath and sweating somewhat after 20–30 minutes of action, and you should be able to maintain the activity for at least 20–30 minutes.
Fast walking, jogging/running, swimming, kickboxing, and elliptical use are all good options.
Bonus tips to lose 5kg easily
Get strict – Even if you don’t like counting calories, you may discover that when you calculate your BMI and put it side by side with the corresponding daily calorie recommendations, you’re overeating every day. Every little bit helps, so why not try tracking calories for a few weeks until you’re confident you’re eating the proper amount?
Move, move, move – For some people, just going for a daily stroll and doing some weight training once a week is enough to see remarkable benefits. Others may require a higher level of exertion to reap the benefits. Alternate your walks with light jogging or running. Increase your strength training because it helps you grow muscle, which means you’ll burn more calories even while you’re just going about your daily activities.