Losing weight as much as 5 kg (kilograms) in a week is very difficult, but not impossible to achieve. With the right intentions, diet, and exercise, this goal is sure to be achieved! Keep reading this article for a detailed plan on how to get rid of that extra 5 kg in 7 days.
Step
Method 1 of 3: Counting Calories
Step 1. Make sure you take in fewer calories than you burn each day
That's the whole secret to weight loss. And, while the theory is simple, the practice is very difficult. For every kilogram of weight you lose, you need to burn 3,500 calories. That means you need to burn 3,500 calories more than you take in from food.
- Realize that you need to exercise to burn 5 kg in a week. Allowing yourself to starve is not the right choice. In fact, starvation can make weight loss difficult, especially after you've stopped your diet.
- Understand that you will burn calories while performing daily activities such as walking, climbing stairs, and even breathing techniques. Not many calories can be burned because of it, but you don't have to burn all those calories that have to be burned just by vigorous exercise.
Step 2. If you want to lose 5 kg in a week, you need to burn 5 thousand more calories than your daily calorie intake
That's a lot. Without intending to dampen your spirits, just a reminder, losing 5 kg in a week is indeed difficult. Get ready for a truly challenging journey!
How many? Think: A person who weighs 80 kg burns 1,000 calories by playing competitive football for 90 minutes. This means that you need to play competitive football for 7.5 hours throughout the day to burn 5,000 calories. Not impossible, but very difficult
Step 3. Understand that the average person burns 2,000 calories per day doing normal activities
This means that if you consume exactly 2,000 calories of food each day, your weight will be the same, neither gaining nor losing.
If you're trying (and apparently are) losing weight, a healthy person should eat 1,200 calories per day, regardless of diet. That is, to achieve the target, every day you have to eat 1,200 calories, then burn 4,000 calories
Method 2 of 3: Diet
Step 1. Drink only water
Water is a loyal friend for those who are on a diet. Drinks that contain caffeine, sugar, and sweeteners are mortal enemies for those who are on a diet. An "energy" or "body replacement" drink can contain up to 400 calories. That's a third of your total calorie intake per day. Stay away from any drink except water, with one exception:
- Unsweetened green tea is okay to drink--sometimes. If you are tired of drinking water every day, you can occasionally alternate it with green tea. Green tea contains a lot of antioxidants and 2 calories, so it is safe to drink.
- If you are really hungry before mealtime, drink a large glass of water right before you eat. Your stomach is tricked into thinking that you are fuller than you really are, and you feel less hungry.
Step 2. Don't eat simple carbohydrates
Simple carbohydrates, also called refined carbohydrates, are usually less nutritious and are absorbed by the body very quickly. Avoid refined carbohydrates, such as:
- Cakes, candies, cakes, and other sweet baked goods
- Honey, molasses and syrup
- White bread, white rice and pasta
- A variety of packaged cereals
Step 3. Replace simple carbohydrates with complex carbohydrates
Complex carbohydrates, unlike simple carbohydrates, are rich in fiber and other nutrients, and are absorbed by the body and released into the bloodstream much more slowly. Examples of complex carbohydrates include:
- White bread made from wheat, pasta made from wheat, brown rice
- Legumes and legumes such as lentils (lentils), carrots and sweet potatoes
- Vegetables and fruits such as asparagus and apricots
Step 4. Eat fat-free protein
Choose beef that contains 98% protein and 2% fat. Choose skinless chicken breast. Processed soy products such as edamame (soybean from Japan) and tofu are also rich in protein. So does a variety of fish, including salmon.
Step 5. Stay away from fast food
Besides everything cooked in saturated fat, fast foods like burgers, fries, and milkshakes (or burritos, mac 'n cheese, or sandwiches)--it's an open secret--are high in salt and sugar. These foods are basically empty carbs, with no true nutrients. If you're serious about losing a few pounds and getting your weight back on a healthy track, you'll need to stay away from fast food.
Step 6. Eat like a king at breakfast, like a prince at lunch, and like a beggar at dinner
Ever heard of that expression? There is truth behind it. Eat as early as possible to fire up your metabolism and give you enough energy to comfortably make it through the hours leading up to lunch. Then, for dinner, slow down your metabolism with the smallest meal of the day. Here are some sample menus that you can cook yourself for one day, with one snack in between:
- Breakfast: egg white omelette with spinach and chicken breast, plus a banana and some fresh blueberries
- Lunch: salmon steak over quinoa, accompanied by a small salad
- Snack: handful of pistachios
- Dinner: stir-fried bok-choi, carrots, and mushrooms with pepper
Step 7. Keep a calorie journal in which you record the number of calories from everything you eat
Keeping consistent records in your calorie journal will help you know when you've exceeded your limit. You can know when and what food you should eat, and whether it tastes good. The footage of the struggle is also fun to remember after the ordeal is over!
Practice counting calories and food portions well. It's not easy to calculate everything at the beginning, but after a while, it just feels like a natural habit. Never forget to measure the number of calories contained in certain foods. Count with accuracy! It's pointless to lie to yourself when the only one to lose is yourself
Step 8. When you miss (and everyone misses), don't continue to overeat
It's okay to miss once in a while and you end up eating something you shouldn't be eating. Everyone does it anyway. But, once you miss, don't fall. Because once you fail, you continue because you think the struggle is over--never! In fact, the target is more difficult to achieve, and your spirit is getting crushed.
Method 3 of 3: Exercise
Step 1. Walk everywhere
Need to go to the convenience store? Walk over there. Need to go up to the 15th floor of a building? Walk there, don't use the elevator. Need to practice football? Walk over there. Think of every opportunity to walk as an opportunity to burn more calories and get fitter.
Prepare a pedometer. The pedometer tracks the number of steps you take throughout the day, and you can hide it at your waist so no one can see it. A good pedometer will convert the number of steps into calories burned. Really useful
Step 2. Get in the habit of breathing or stretching before exercising
Turn on the best and most motivating dance music from the 1980s, and get ready to gear up. Warming up and stretching help optimize exercise sessions. After all, who can exercise when injured? Examples of warm-up movements include:
- Do 20 push-ups, 20 sit-ups, and 20 burpees. To do a burpee: you jump, then when you land, you immediately push-up, then jump, push-up, and so on.
- Run in place intensely for 1 minute, then jog lightly in place for 1 minute.
- Touch your toes, extend your arms together, let your quads and hamstrings relax, and don't forget your torso and neck.
Step 3. Try interval training
In interval training, you do very intense activity for a short period of time, then moderate or light intensity activity most of the time. Scientists have found that through a number of studies, people who do interval training can exercise periodically but briefly, and can burn more calories than people who do moderate-intensity exercise throughout the session.
An example of interval training: when running around the court, run one lap as fast as you can, then jog three laps at a light pace. One session contains four rounds. Feel--and love--the burning of calories
Step 4. Follow the sport of the game
What's great about gaming sports is the competitive element. Competition makes us push ourselves harder than if we did it alone. You may be thinking: I'm not very good at playing sports, or I'm just not comfortable doing it. Remember, people value others who try hard and who respect themselves. If you think soccer, basketball, or swimming can be fun and keep you focused on moving, then go for it. Let your competitive habits burn your calories.
Step 5. Use a cardio machine
If you don't have a cardio machine at home, you can join a game to use it. Try the following cardio machines and see which one works best for you:
- Treadmills. Treadmills can be worse than free running, but definitely better than no running at all. Try a pace that is fast enough to make you sweat.
- Ellipse. You can set different resistance strengths for most elliptical machines, making them a great strength training or cardio workout.
- Static bike. If you take a spinning class, be prepared to be forced to train hard. Spinning classes on a stationary bike are a great way to lose weight.
Step 6. Follow a cross-training program
Cross-training involves a variety of exercises, including strength, resistance, and aerobics, which will work different parts of your body while preventing boredom (which is the main reason people stop training). Cross-training like Crossfit may not be the best solution for burning a lot of calories quickly (it's better for replacing fat with fat-free muscle), but it's worth a try. Who knows you might get inspired!
Step 7. Dance and keep dancing
To improve your aerobic ability, try dancing. It doesn't have to be in the room although that's usually recommended. How about taking a dance class in your city?
- You can try jazz or pop or hip-hop if you're familiar with the music, and if dance moves or dance music make you comfortable.
- You can also try zumba, which combines Latin music and international music into one fantastic workout. Zumba, like any dance class, is taught by a dance instructor.
Step 8. Do the exercise, and do it twice
You may need to exercise twice as much to meet your goal. Choose your favorite variety of exercise because you need to do it often to lose 5 kg in a week.
