Losing 5kg (11 pounds) in a week is not an easy thing, and it would take a good deal of dedication. It will be possible to achieve this through diet, exercising, and lifestyle changes; however, you have to keep safety and sustainability on your mind. Losing weight too quickly can lead to muscle loss, dehydration, and other health hazards if not done properly.
Here is a guide on how to aim for this goal safely and effectively.
1.Adjust Your Diet
◇Create a Calorie Deficit
To lose weight, you need to burn more calories than you take. Aim for an average daily calorie deficit between 1,000–1,500 calories.
Shrink portion sizes.
Opt for nutrient-dense and low-calorie food: vegetables, lean protein, whole grains shorten the portions of food taken in.
◇Cutting Carbs
Doing so allows a quick loss in water weight.
Replacing refined carbs with high-fiber vegetables and proteins is always a good idea.
Avoid diet fillers like bread, pasta, and sugar.
◇ Increase Protein Intake
Protein reduces the muscle wastage during weight loss and keeps you full longer. Incorporate lean protein sources like chicken, fish, eggs, and veggie proteins.
◇Reduce your Salt Intake
Too much salt consumption tends to cause fluid retention. Limit processed salty foods to minimize bloatedness.
2.Increase Physical Activity
High-Intensity Interval Training (HIIT)
HIIT consists of short bursts of high-intensity activity alternated with rest. This type of workout burns calories in a very short time. For instance:
30 seconds of sprinting, followed by a minute of walking, repeated for 20 minutes.
◇Cardio Workouts
Exercise, including running, cycling, and swimming continuously, contributes to calorie-burning and should last no less than 45-60 minutes a day.
◇Strength Training
Resistance training should be included within a program to keep muscle mass and ramp up metabolism. This can be accomplished with the use of weights or simple body-weight exercises like squats and push-ups.
3.Stay Hydrated
A large intake of water allows metabolism to be boosted, along with the reduction of water retention.
At least 2–3 liters of water daily should be your goal.
That’s right: sugary drinks, alcohol, and caffeinated beverages should be avoided.
4.Get Quality Sleep
Sleep deprivation slows metabolism, increases hunger hormones; 7-9 hours of uninterrupted sleep each night will highly benefit you.
5 .Reduce Stress Levels
Stress prompts the secretion of cortisol, which is known to put on weight. Meditate, practice yoga, or perform some deep belly breathing to lower your stress levels.
Important Considerations
Even if losing 5kg in a week remains a possible goal for some people, it appears to be mainly owing to water weight, not due to fat loss. Sustainable fat loss would occur at a rate of 0.5–1kg weekly. If long-term health and fitness are your goals, gradual weight loss with good health habits is more advisable.
Always consult a health care professional/nutritionist before making drastic changes to one’s diet or exercise program. Health comes first.
