21 ways to lose weight in a week by 5 kilograms

result of weight loss in a week by 5 kg

Losing weight is not an easy task for many if it has to be done in a couple of days. And especially when you need to lose weight and look good for some important event. In order to lose weight in a short time, for example, 5 kilograms per week, people go on strict diets and spend hours in the gym. It has long been no secret that there are many different extreme diets that allow you to quickly lose weight, but almost all of them negatively affect the state of the body and health. After such diets, you still feel sick and hungry for a long time.

Of course, there are painless options for quick weight loss. All you need to do is stick to a healthy lifestyle: eat a balanced diet, exercise, sleep well, and remember to drink enough water. The best thing about this method is that not only will you be able to lose 5 pounds in a week, but you will stay at a healthy weight for a long time.

21 best ways to lose 5 pounds in a week

Below are the most effective ways, following which every day you can easily get rid of extra pounds.


Nutrition is the first thing you need to take care of if you set out to lose weight. It is very important to eat a balanced diet so that the body receives all the necessary nutrients. If you want to lose five kilograms in a week, then follow these rules:

1. Eat fewer calories than you burn.

When losing weight, it is very important to monitor the calorie content of the diet. It's simple: eat less than you spend. 500 grams of fat corresponds to 3500 calories. Accordingly, you need to burn 3500 more calories than you eat. This does not mean that it is time to go on a hunger strike. All you need is to cut 500 calories through diet and exercise. Thus, you protect yourself from gaining 1-2 kilograms of excess fat every year. Instead of going on extreme diets, keep your daily calorie content between 1200 and 1600 calories and be sure to keep a food diary.

2. Burn 5, 000 calories more than you consume

To lose 5 pounds in a week, you need to burn 5, 000 calories more than you consume. Yes, for an ordinary person this is a bit much, but if you set a goal, then make every effort to achieve it. The average person burns 2000 calories per day. That is, if you consume 2000 calories a day, then your weight will remain unchanged. To burn more calories, reconsider your lifestyle: walk more, drive less by car and public transport; instead of the elevator, use the stairs and just be outside more often.

3. Don't skip breakfast

Without a doubt, breakfast is the most important meal of the day and cutting calories by skipping breakfast is the worst thing you can do to your diet. Studies have shown that people who eat breakfast every day have a lower body mass index than those who skip breakfast. Therefore, start your day with healthy and healthy dishes: a bowl of oatmeal, muesli with fruit and low-fat yogurt. You can also have breakfast with scrambled eggs or scrambled eggs so that the body gets the necessary block. Most importantly, avoid heavy and fatty foods.

4. Eat Lean Protein

Adding lean protein to your diet protects you from overeating and keeps you feeling full for longer. Lean protein is found in lean beef, chicken breast, eggs, and fish such as salmon. Vegetarians should look out for tofu, low-fat yogurt, peanut butter, nuts, and beans. Also, try to eat every 3-4 hours to keep your blood sugar levels up and avoid the temptation to eat something unhealthy.

5. Reduce Your Intake of Simple Carbohydrates

Simple, also known as refined, carbohydrates are more quickly absorbed by the body, but contain little to no nutrients. Therefore, all those who are losing weight should stay away from simple carbohydrates: cookies, sweets, honey, pies, various cakes and bars.

6. Choose complex carbohydrates

Instead of simple carbohydrates, choose complex carbohydrates, as they are rich in dietary fiber and various nutrients. In addition, they are much more slowly absorbed by the body. Fast carbohydrates are found in brown rice, whole grain pasta, beans, vegetables (such as asparagus), and fruits (apricots).

7. Avoid fast food

Fast food is synonymous with junk food. All of these meals are full of trans fats; French fries, burgers, and smoothies are horrendously high in sugar and salt, which can easily add a couple of extra pounds to you. In addition, fast food does not contain any nutrients. Therefore, if you want to lose 5 kilograms and keep the result, completely give up junk food.

8. Eat small meals

You can lose weight by simply reducing portion sizes by 10-20%. Use smaller utensils, measuring cups, and scales to determine portion sizes. By eating less food, but at the same time increasing the number of meals, you not only feel full longer, but also accelerate your metabolism, which contributes to weight loss.

9. Swap out foods for lighter ones.

One of the easiest ways to lose weight is to replace the usual dishes with lighter counterparts. In other words, use less fat dairy products, mayonnaises, sauces, etc. Try adding low-fat milk instead of heavy cream to your coffee, and garnish sweet potatoes instead of regular potatoes. Such a simple replacement will positively affect the process of losing weight and health.

10. Avoid late snacks

There is no denying the fact that many of us love to crunch on something delicious while watching TV in the evening or working late. And we do not even suspect that we are loading the body with completely unnecessary calories. Try to have dinner before 9 pm. If you want a delicious dessert, opt for low-fat ice cream or frozen yogurt. Brush your teeth right after dinner so you don't feel like eating anything else before bed.

11. Choose foods with a low or medium glycemic index

Avoid foods with a high glycemic index, as they cause a sharp increase in blood sugar levels. Ultimately, this leads to a surge in insulin and increases the rate of accumulation of fat in the body. On the other hand, foods with a low glycemic index, on the contrary, cause a small and gradual increase in blood sugar levels. By eating these foods, you stay full longer and get more energy. Also, foods with a low glycemic index reduce the risk of diabetes.

Maintaining water balance in the body

For health and the "correct" weight, it is also very important to maintain the water balance in the body. This is not only beneficial for the skin and the whole body in general, but also prevents the occurrence of certain diseases.

12. Drink enough water

The easiest way to keep your body hydrated is to drink enough water. Make sure you drink at least 5 glasses of pure water per day. Water does not contain calories, but allows you to maintain a feeling of fullness for a longer time and reduces the risk of overeating. If you want to snack between meals, drink a large glass of water, in most cases, the feeling of hunger will disappear. You can also drink unsweetened green tea, which is not only calorie-free but also rich in antioxidants.

13. Avoid "liquid calories"

As mentioned earlier, in order to achieve the desired weight, it is important to control your calorie intake, and "liquid" calories are no exception. Processed fruit juices, energy drinks, and sodas look tempting, but they're all pretty high in calories. It is better to quench your thirst with water, citrus juice or freshly squeezed juice. Vegetable juices are a good and healthy way to calm the feeling of hunger between meals. It is especially worth avoiding alcoholic beverages, as with them you can very quickly and imperceptibly go beyond the boundaries of your daily calorie intake. So try to limit your consumption of wine and cocktails on weekends.


If you are serious about losing 5 kilograms in a week, then you cannot do without fitness. This does not mean that you need to kill yourself for hours in training. It is important to exercise regularly, as this way you can effectively burn calories. Fitness is not only exercise, you can choose from walking, various sports, dancing and so on. Here are a few ways to stay in shape.

14. Compound exercises

Compound exercises target different muscle groups and are considered the best exercises for weight loss. For example, lower body exercises target the quads, hamstrings, and glutes, the three largest muscle groups. They cause a slight post-workout effect, due to which calories continue to be burned for some time after you have finished exercising. Try exercises like bench press, squat, overhead squat press, etc.

15. Cardio

Cardio is basically aerobic exercise that involves sustained, repetitive exercise involving the arms and legs to improve blood circulation in the body. In just 15-20 minutes of this workout, you can increase your heart rate to 60-80% of your maximum heart rate.

16. Medicine ball (slamball)

This simple and energetic workout is great for burning calories. Spread your legs wide and raise the slamball over your head. Then hit them as hard as possible on the floor, while sitting down a little and straining your abdominal muscles. Pick up the ball and repeat again. Try to do as many hits as possible in 30 seconds.

17. Strength training

Strength training is another effective way to lose weight. It is a common misconception that strength training is solely aimed at gaining muscle tissue and is completely useless when losing weight. When performed correctly, strength training can speed up the process of burning calories during a workout, and even for a while after it. Strength training is anaerobic and promotes the burning of carbohydrates. Unlike aerobic training, anaerobic training helps you gain lean body mass. Strength training speeds up the metabolism, as a result of which fat burning occurs faster. In order to effectively lose 5 pounds in a week, it is highly desirable to add high-intensity strength training to your regimen.

18. Walking

Walking is also an important part of your fitness plan. This aerobic activity burns calories and can be done almost anywhere. Forgo driving in favor of walking, take the stairs instead of the elevator, and just take some time to get some fresh air in the early morning. All you need is to take advantage of this opportunity to burn even more calories. And in order to know the exact number of calories burned, use a pedometer.

19. Dancing

Dancing is a wonderful way to sufficiently load all the muscles and stay in shape. Dancing will help bring an element of novelty to those who find the usual workout boring and monotonous. Today there are many dance schools that teach the basics of jazz, salsa and hip-hop. You just have to choose what you like more. Recently, Zumba is gaining more and more popularity - a combination of Latin music and music from other countries and an explosive workout with many dance elements.

20. CrossFit

CrossFit is another trendy and effective way to work on muscles and burn extra calories. Any CrossFit workout includes endurance, strength, and aerobic exercises. The workout takes place at a fairly fast pace, engages a variety of muscles, and helps you fight boredom.

Healthy sleep

21. Quality of sleep

Studies have shown that sleep disorders can cause excess weight. All this is due to the fact that the longer you are awake, the more you eat. Most people who work late will definitely make themselves a cup or two of coffee to combat sleepiness. The result is clear - these people consume more calories. The duration and quality of sleep affect the production of certain hormones that directly affect appetite. When you sleep, you lose weight for two reasons: because you breathe and because you sweat. Both of these factors also contribute to weight loss.

Now do you believe that losing 5 kilograms in a week is real? Yes, you need to monitor nutrition, drink enough fluids, exercise and get enough sleep. If these recommendations helped you, be sure to tell us about your successes.