Is this a joke or can you still lose 5kg in a week? Yes, it really is possible! If you approach the subject wisely.
If you're looking for an effective way to lose 10 pounds in a week, you've come to the right place, as this guide will show you how to do it without harming your health.
Every time something like this happens, people tend to do all kinds of fasting and express diets.
In any case, there are situations where you need to lose a few extra pounds very quickly.
Whether it's a wedding, a prom or a special occasion, losing a few pounds in a week will really make you feel better in your favorite dress.
This article was created especially for women and girls who want to reduce their volumes in a short amount of time. Although the weight loss methods and methods described here are quite universal and suitable for both sexes.
To lose this weight quickly, you will have to make significant adjustments to your diet and daily routine.
You'll need to follow a diet that's just the right amount of calories, but at the same time, provides your body with all the nutrients it needs to function properly.
For example, you may need to cut sugar from your diet, which means that in order to lose weight, you'll need to skip snacks between meals.
Is it really possible to lose 5 kg in a week?
Before we go straight to the tutorial, let's clear up something that is constantly overlooked by the various health blogs and therefore causes misunderstandings on the part of readers. Losing 10 pounds in just one week is real, but losing weight isn't just about body fat. That's why you need to create a caloric deficit and increase your caloric intake to burn excess fat.
It's really impossible to lose 5 pounds of fat alone in a week without harming your health.
But don't worry, there's 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 don't forget that excess weight can be eliminated by removing excess water from the body. How does this happen?
Dieting to reduce weight and bulk will certainly lower blood insulin levels and force the body to get rid of water-retaining carbohydrates.
When insulin levels drop, water is no longer retained in the body, which forces the kidneys to get rid of excess sodium.
Now that we've found out, let's finally move on to the guide on how you can lose 10 pounds 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's muscles.
Research shows that a low carb diet is incredibly effective for weight loss. Any short-term reduction in carbohydrate intake leads to dryness of the body and the removal of excess water.
That's why people who choose to go on a low-carb diet often notice the difference when they step on the scales the next morning.
And when you mainly eat protein foods, you reduce your appetite, as they make you feel fuller for longer and speed up your metabolism.
A Diet That Will Help You Achieve Your Desired Goal
Each has its own preferences for breakfast, lunch and dinner, so below are a variety of options from which you can choose what's right for you.
Breakfast
Option 1 - egg sandwich on grain bread
1 slice of sprouted grain bread + 1 boiled egg + 2 slices of tomato
Option 2 - breakfast with oatmeal
1 cup oat bran + 1 cup without sweetened almond milk + 1/4 cup blueberry
Option 3 - Veggie Super Smoothie (recommended)
Cut a medium beetroot into pieces and place in a blender along with four carrots and ice cubes. You can also squeeze half a lemon for flavor.
To dinner
Option 1 - chicken with vegetables
60 grams of skinless roast chicken, cut into cubes + 1 slice of avocado + 1 bowl of lettuce and tomato
Option 2 - tuna tortilla
60 grams of tuna + 3 large cabbage leaves + a little oil + 1/2 head of chopped onion + gluten-free whole wheat tortilla
Option 3 - spinach salad (recommended)
Grab the spinach, carrots, kale and zucchini. Cut into slices and make a vegetable salad.
To dinner
Option 1 - Chicken Salad
85 grams of boneless chicken + 2 cups of broccoli + 1 tablespoon of olive oil + 1/2 cup of boiled brown rice
Option 2 - lemon paste with asparagus and salmon
1/2 cup of cooked brown rice + 60 grams of grilled salmon + 2 tablespoons of lemon juice squeezed into salmon + 1 head of minced or minced garlic + 1 cup of freshly cut asparagus
Option 3 - baked potatoes with salad (recommended)
2 medium potatoes + lettuce (combine tinned kale, kale and lettuce)
acceptable drinks
In addition to water, you can drink the following beverages:
- Coffee with almond milk;
- Green tea;
- Freshly squeezed lemon juice (highly recommended)
- Freshly squeezed orange juice, just don't buy it at the store, squeeze it yourself and don't add sugar, drink as is.
Okay, now I have a diet plan. What is the next?
Now that you have an effective diet plan, there's one more thing to do besides eating healthy: exercise.
Don't worry, this isn't as difficult as it sounds.
If for some reason you've never exercised regularly, there are always ways to burn calories without going to the gym.
You can start by substituting public transport for walking if you're not far away, or going up the stairs instead of the elevator.
Cycling, jogging or jogging is also a great exercise option. The goal is to start the calorie burning process and accelerate the removal of fat from the body.
Remember you only have seven days to lose 10 pounds.
To do this, you will have to show willpower and become as active as possible these days. Let's start with aerobic exercise and then move on to strength training to strengthen your muscles.
When you start exercising, fat will be used for energy, that is, burned off, and your muscles will become stronger and more prominent, your body will begin to burn more calories during sleep.
Regular exercise will help maintain optimal blood oxygen levels, provide nutrients to body tissues, and improve the cardiovascular system and blood circulation. And also you can remove the lower abdomen, sides and generally improve muscle tone.
All these things are very important to reach your goal.
Note: If you take any medication regularly, consult your doctor before starting the indicated diet or physical activity.
What about nutritional supplements?
When it comes to nutritional supplements, finding the best product can be difficult.
In fact, there are supplements that can help reduce hunger while others are not beneficial.
One of the best weight loss supplements you can find is L-carnitine to help you burn more fat cells. But he works only in conditions of active physical activity. If you plan on picking it up and just lying on the couch, it's best not to waste your 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. Values are conditional on an example. But the essence of the process is just that.
And yet, it must be remembered that this is not some kind of magic powder, but only an aid in your own endeavours.
By taking it every day, following a diet and exercise, you are guaranteed to lose 5 kg a week. This is a very powerful combination that will help you burn stored fat and prevent further storage.
High intensity workouts for quick results
Remember we talked about physical activity before?
It is not by chance that we return to the subject, as we want to lose up to 5 kilos in just one week, and in the safest way possible for our health.
Let's take a look at what we already have in service:
- An effective diet plan.
- Natural food additives to streamline processes.
What is missing?
And there isn't enough organized training program for this week. Yes, you can run or even take a walk in the woods, but it's better if you engage in systematic strength training.
Every time you engage in high intensity training or resistance training, your body gets rid of excess carbohydrates and water.
Research shows that 5 or 10 minutes of high intensity exercise can be five times more effective than a regular workout.
Some most important tips
- Sunday Diet - Research shows that your chances of success are greater if you start on Sunday than on any other day. According to research, the worst day to go on a diet is Tuesday.
- Keep the contents of your plate bright and colorful - if you find your food colorless and boring, you know what to do: above, we've outlined an excellent weekly diet of different vegetables.
- Use a Large Fork to Help You Eat Less: Researchers have found that a large fork focuses your attention on how much you are actually eating better than a small fork.
- Don't watch cooking shows - the wide variety of delicious dishes that are prepared on TV can 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 a minimum of starchy foods such as cereal bread, potatoes and brown rice. Avoid other types of carbohydrates at your table as this can raise your blood sugar levels and make you feel hungry.
- Eat grains to satiate your morning hunger - bring a portion of oatmeal to work so you can snack and thus avoid anything high in sugar.
- Buy something healthy to snack on - best with nuts, carrots, tomatoes and wholegrain breads.
- Keep almond milk in the fridge - remember that you want to lose 5 pounds in a week, so stay away from any animal fat. Instead, drink almond milk without sweeteners if you're feeling very hungry, especially at night.
- Make sure you get protein with every meal - whether it's walnuts, chicken or tuna, protein is needed to burn fat and speed up metabolism.
- Keep a basket of fresh fruits and vegetables in your kitchen to help you eat less. They have fewer calories while providing all the essential nutrients your body needs.
- Avoid, however, fruits with a high sugar content, such as bananas, pineapples and cherries. Choose less sweet fruits like kiwi, raspberry, cranberries, avocados and olives.
- Be prepared to say no - no matter what diet you're on (whether it's kefir or buckwheat), at some point you'll be tempted to pamper yourself with that little cake. And yet, when you're offered all these delicious things, just decline and let them know that you're now trying to lose 10 pounds in 7 days. People respect those who have a goal and persevere in achieving it.
- Let your family and friends know that when you express your goals to family and friends, you begin to feel responsible for what you say, as they expect you to keep your word. This will keep you from making wrong decisions and will actually make you stronger.
- Don't let the past stand in your way - if you've tried a weight loss plan in the past and it didn't work, don't let failure affect your future. Everyone makes mistakes, so forget about any plans or systems you've tried in the past. This time, you can achieve it all if you apply your mind, heart and strength to it.
Common questions
Many readers and subscribers asked questions about this diet. Below is a question and answer section that should help you find the answer to the question that interests you.
Can alcohol be consumed on this diet?
No, give up alcohol completely because it will prevent you from reaching your goal.
I feel dizzy and hungry before bed, what should I eat?
Eat fruits or vegetables. They will create a feeling of fullness for the rest of the night without adding calories at the same time. As we mentioned earlier, try to avoid fruits that are high in sugar in favor of fruits that are low in sugar.
Others get results from this diet, why am I not doing it?
Remember that everyone is in different starting condition, so it's important to understand that your physical condition will naturally affect the results you achieve. If you have any health problems, consult your doctor before starting weight loss work.
I want to lose more than 5 pounds. Can I continue to follow the plan beyond the end of the week?
Yes, the duration of the plan can be increased, but if you want to lose more weight, it's best to do this for 2-3 weeks, then take a break and then another two weeks on the diet.
It's already midweek and I'm not losing weight. What should I do?
Do not stop. You need to finish the week. Every person has a different metabolism, so results may vary.
Do not eat less than what is recommended by the plan as this will affect the effectiveness of the diet. For some people, it takes time for the body to get used to the changes and the results to show.
Can I substitute something for rice?
Instead of rice, you can eat potatoes, buckwheat, or quinoa.
And now - get to work!
Now that you know how to quickly shed some extra pounds, it's time to start exercising and see the result.
You start an exciting journey. Therefore, your body and mind will have to be ready for the trials and temptations you will find there.
For those who put their mind, heart and will on something, nothing is impossible. Just get started and you'll be amazed at what you've achieved!