It is possible to lose 5 kg in a week. However, it will not be 5 kg of body fat. Some of the weight loss will likely be due to water. Losing a significant amount of weight quickly is not recommended and can be dangerous.
For people looking to lose weight aim for a loss of 0.5-1kg per week for safe and healthy weight loss. While some people are able to lose more weight per week early in their weight loss journey, not everyone can. Those who manage to lose a lot of weight should know that this rate of weight loss is not sustainable. People trying to lose more than the recommended weight of 0.5-1kg per week should only do so under the supervision of their doctor.
Rapid weight loss comes with risks, including:
an increased likelihood of gallstones
disturbance of the menstrual cycle
The risks increase as one follows a very restrictive diet intended for rapid weight loss.
11 ways to lose 5 pounds
Losing 5 kilos is a very realistic goal over a period longer than a week. To lose 5 pounds, a person can follow the following steps.
1. Follow a low-calorie diet
A low calorie diet is recommended when trying to lose weight. Reducing calories is the key to weight loss. The amount of calories burned per day depends on:
If a person consumes fewer calories per day than their body uses, they will lose weight. People must follow a low-calorie diet to create a calorie deficit. This calculator can give an idea of the number of calories to consume daily to lose weight. Most experts recommend eating no less than 1,200 calories a day when trying to lose weight.
2. Avoid junk food
Junk foods are:
high in calories
do not satisfy
rich in carbohydrates
high in salt
Here are some examples of junk food
People should try to eat whole, single-ingredient foods to reduce their calorie and carb intake.
3. Add Lean Protein
Lean proteins help build muscle. Lean protein also helps you feel fuller after a meal. This can mean that people eat fewer calories during a meal and because of this feeling of fullness, they may be able to cut out some unnecessary carbohydrates, which can lead to weight loss.
4. Move more
Taking the stairs and walking during breaks can help burn calories. Simply moving more can help burn calories, and burning more calories can help a person lose extra weight in a week.
Here are some ways to add more movement to daily routines:
park farther from the door
take breaks of 5 to 15 minutes to walk
walk during lunch
take the stairs
5. Try high-intensity cardio
High-intensity cardio exercises are effective for weight loss in some people. It is a method of interval training where people combine periods of intense exercise with periods of rest. One study found that people who did high-intensity cardio three times a week lost a lot of weight over a 15-week period, compared to people who did steady-state exercises. Steady-state exercise is a type of activity where a person maintains roughly the same heart rate and muscle movements throughout the session. Before beginning any high-intensity cardiovascular exercise, people should consult a doctor. These intense exercises are not for everyone.
Anyone with the following health or lifestyle issues should obtain medical clearance before engaging in high-intensity exercise:
high blood pressure
coronary artery disease
diabetes or pre-diabetes
abnormal cholesterol level
predominantly sedentary lifestyle
6. Add weights
Resistance training or lifting weights can help protect the metabolism from the crash that can occur while dieting. Lifting weights builds muscle. Muscle mass burns more calories than fat cells. The body also uses more of its carbohydrate stores when performing full-body resistance exercises. When a person combines resistance training with aerobic and cardio training, they burn more calories. Prolonged low to moderate intensity exercise for more than 30 minutes per session gradually causes the body to stop relying on carbohydrates for fuel and start relying on fat. This is called the “fat burning phase”, which will lead to weight loss.
7. Eat fewer carbs
Avoiding carbs, like bread, can help promote weight loss. A low carb diet can help a person lose several pounds in a short time. Some studies support reducing overall carbohydrate intake. One study, for example, showed that low-carb diets could help people with and without diabetes lose weight. By starting a low-carb diet, some people may experience immediate weight loss, as well as long-term weight loss. Carbohydrates cause the body to store excess water; thus, when a person reduces their carbohydrate intake, the amount of stored water decreases, leading to weight loss. Before embarking on a low carbohydrate diet, it is essential to seek the advice of a doctor or dietician, as this type of diet can pose health risks.
8. Reduce bloating
Bloating occurs when the body retains excess water or gas. Cutting out foods that cause bloating can help reduce weight. These include foods high in sodium, such as canned soups, frozen meals, and carbonated drinks.
9. Follow a meal plan
Following a meal plan can help people diet and stay more accountable. There is a wide range of meal plans that a person can try. Start by planning each meal for the week and making sure you stick to the daily goals.
10. Change your behavior
Behavioral and lifestyle change can be crucial to the success of a weight loss plan. Research shows that when people are mindful or mindful of what they are eating, their cravings decrease and they are better at portion control, both important for successful weight loss.
11. Look for support
Teaming up with others who are also looking to lose weight can make individuals more likely to achieve their weight loss goals. People can find support from friends, family who are dedicated to healthy lifestyles. Studies have shown that simply receiving text support can promote healthy behavior that can lead to lasting weight loss.
Although it is possible to lose five pounds in a week, most people should not attempt to do so except under the advice and direct supervision of a physician. It is much easier to lose five pounds over a period of several weeks than over one. People who find it difficult to follow their doctor’s advice can still be successful in losing weight by making small changes to their diet and exercise regimen. Although many people may feel encouraged by significant weight loss within a week, it is essential to remember that this is not sustainable and can be dangerous. The most effective and successful weight loss is the result of small changes that a person can maintain over a long period of time.