Can i lose 5kg in a week

My at home program helps keep you motivated and on track until you reach your ideal weight. If none of these apply to you, then consider reducing or cutting out your snacks until you reach your goal weight. If fat loss is your goal, hormonal control must be considered.

And men, this applies to you too! To keep your fat-gaining hormones in check, stick to the 28 nutrition plan as closely as possible and make sure you follow steps 6 and 7 below, too. How many treat meals are you having per week?

When you start seeing results, it can be easy to slip back into old habits and allow an extra treat meal here and there to creep back into your weekly eating. Remember that consistency and sticking to your healthy eating program is key to seeing results, so ask yourself honestly if you are as dedicated to your nutrition as you were when you first started your journey.

Have you gotten too fit for your current exercise routine? OK so as we say, 10lbs in seven days is going to be largely water weight - but dropping that can make you look a lot leaner. When you see bodybuilders and bikini models, one reason they look so tiny is that they're no longer holding onto any water weight some go extreme lengths to dehydrate themselves which is really not a good idea. If you're looking to dramatically reduce your weight fast then you're probably going to have to limit the number of carbs you eat.

Just go for whole food options half a sweet potato, a small cup of wholegrain rice and then load up on lean proteins. Plenty of research has found that protein can help to reduce your appetite and boost metabolism.

It's a no-brainer but if you're trying to reduce body fat, the first thing you might want to do is quit the junk. That means buying, say, a chicken, some peppers, tomatoes and some rice - instead of opting for a ready-made stew. As we say, don't kid yourself that these quick fixes are sustainable or necessarily mean that you've burned any fat.

And if you have any history of disordered eating then it's really not a good idea to set yourself these sorts of goals. But if you are getting ready for something soon and you do want to change the way you look or feel, then there are options.

We pay for your stories! Do you have a story for The Sun Online news team? Do not follow these low-calorie diets for more than one to two weeks. Part 2. Go for minutes of cardio. Cardio or aerobic exercises are the activities that are responsible for higher calorie burns. Combined with a diet program, cardio can help you lose weight quickly. But if you're looking to burn even higher amounts of calories, aim for minutes each week. You should aim to be out of breath and sweating slightly and be able to sustain the activity for at least 20—30 minutes.

Do two to three days of interval training. In addition to your cardio, you may want to consider incorporating higher intensity interval training, or HIIT. HIIT can help burn additional calories each week. The studies that have been done show that you can burn a significant amount of calories in a shorter amount of time. In addition, your body burns more calories from fat. These activities would be repeated for about 20 minutes, plus a 5 minute warm up and a 5 minute cool down.

Increase your lifestyle activity. To continue to increase your overall calorie burn for the week, try to increase your movement throughout the day.

The more mobile and active you are in general, the more calories you burn per day. Lifestyle or baseline activity are things you do on a typical day — walking to and from your car or doing household chores.

Increase your participation in these types of activities and increase your steps as much as possible. Try taking the stairs a few extra times, walking the long way to and from your destination, parking father away or doing a quick jog in place during a commercial break. Skip snacks. Including a healthy snack or two can be a part of a weight loss plan.

But if you're interested in losing a lot of weight quickly, ditch the extra snacks to help control overall calories. If you're feeling hungry in-between meals, try having a glass of water or unsweetened decaf coffee or tea. The fluid and flavor can help trick your brain that you're feeling satisfied. If you must snack, keep your food choices under calories. Also make sure they're mostly lean protein to help you meet your protein goal. Examples of appropriate snacks include: a handful 8 almonds or other nuts, a glass of soy milk, a tablespoon 15ml of hummus, a hard boiled egg, or a fat free greek yogurt.

Part 3. Sleep hours each night. Sleep is very important for your health. It takes an even more critical role when you're trying to lose weight. Even if you're only dieting for a week, adequate sleep is vital. For one, lack of sleep can trigger your body to release higher levels of hormones that cause you to feel hungry.

In addition, those who are sleep deprived typically crave higher fat foods. Try to go to bed earlier and sleep in later if possible. Also try to reduce devices that make sound or light to help ensure you get a sound sleep. Manage stress. Like sleep, excess stress can make it more difficult for your body to lose weight. Stress is something everyone experiences. When you have continuous stress, even minimal stress, your body produces extra cortisol. This hormone makes it difficult for you to lose weight.

In addition it can make your feel more tired and hungry. Try: going for walk, taking a hot shower, talking to a friend or family member, watching a good movie or reading a book. If stress is something that's difficult to manage and is causing emotional eating or disrupting your ability to eat healthy and lose weight, consider seeing a life coach for additional support and counseling.

Take an OTC diuretic. Since larger quantities of weight loss in short amounts of time is difficult, you may want to consider taking an over-the-counter or OTC diuretic. This may help the number on the scale continue to decrease.

A diuretic is a medication that helps your body excrete excess water. Sometimes due to diet or lifestyle, your body may be hanging onto excess water. This may make you feel puffy, bloated or make the scale reflect a higher weight. Take the OTC medication just for a few days.

You may notice your body releases enough water to reflect a weight loss of a few pounds over the week. Always talk to your primary care doctor prior to taking any OTC medication to make sure they are safe and appropriate for you. Diet Plan to Lose 5kg in a Week. Things to Avoid when Trying to Lose 5kg in a Week. Michele Dolan Certified Fitness Trainer. Michele Dolan. Create a calorie deficit of calories a day to achieve a calorie per week deficit. Be advised, though, that the lowest safe calorie intakes are about for women and to for men.

Not Helpful 14 Helpful It is not recommended to try to lose weight in one week. Aim for slow and steady weight loss that lasts as opposed to a rapid weight loss. Rapid weight loss often results in rebound weight gain. Not Helpful 26 Helpful You can try doing intermittent fasting. To do this, fast for 16 hours, then eat healthy meals during your 8 hour feeding period. Choose lean meats or fish, non-starchy vegetables, healthy fats, and fruit.

If this diet interests you, look for tips online to help you do it right. Not Helpful 7 Helpful It's not realistic to get slim in 3 days. It is realistic to give yourself the same time it took to gain the weight, to lose the weight.