Author:
Robert Simon
Date Of Creation:
21 June 2021
Update Date:
1 July 2024
Content
Currently, there are many people who want to quickly lose about 5kg to improve their appearance. You're going to a wedding, or school meeting, or going on a beach vacation and you want to lose weight in just a few days or weeks to look better. Losing 2.5-5 kg can help you feel more confident about your appearance. While losing about 5kg is quite simple and can be achieved in about 2 weeks when you know how to safely change your diet and exercise, but how to not gain weight again. Inside is very important. Here is a guide to help you not only lose weight fast, but also make sure your weight loss is safe and stable in the long run.
Steps
Method 1 of 3: Changing Diet for Fast Weight Loss
Aim to lose 500-750 calories per day. Start a weight loss plan by cutting out calories from your diet. You can lose about 0.5-1.5 kg / week by reducing 500-750 calories / day. So with this plan, you can lose about 5 pounds in 2 weeks.- Do not lose more than 750 calories / day or consume less than 1,200 calories / day. Otherwise, your body will not have enough nutrients with such a strict diet.
- Losing too many calories does not speed up weight loss. Remember that weight loss should be gradual and healthy.
- You can find an online calorie calculator, which is relatively accurate and can guide you through calculating the number of calories you are consuming and how many calories you can cut from your diet.
Focus on eating lean protein, fruits and vegetables. At each meal, protein should be about half and the other half should be vegetables, so you can lose weight faster. These foods are usually low in calories and high in many essential nutrients. In addition, protein and vegetables can help you feel more satisfied than high-carbohydrate foods.- Make sure to include enough lean protein foods at each meal. A serving of lean protein is about 84-112 grams of lean protein foods.
- Some lean protein foods include: poultry, eggs, low-fat dairy, lean beef, pork, seafood, tofu and other legumes.
- Also include a fruit or vegetable in each meal. Eat about 1-2 servings of fruit / day (1/2 cup or 1 small fruit) and 3-5 servings of vegetables / day (1 or 2 cups of green vegetables).
- For example, a meal consists of: grilled salmon with broccoli, salad, fried greens with shrimp, and an omelet with cheese and vegetables.
Limit your intake of carbs. Certain carbohydrate-rich foods, especially whole grains, are part of a healthy diet. However, you must limit the amount of these foods to lose weight faster.- If you have a long time to lose weight then you can eat carbs, but if you are looking to lose weight quickly, it is imperative to cut back on carbs.
- Unprocessed or less processed whole grains are rich in grain nutrients (such as germ, bran, and endosperm). These grains are often high in fiber and other essential nutrients. If there are whole grains in your diet, try to choose 100% whole grains like quinoa, oats, pasta made from whole wheat or brown rice.
- In general, most refined processed carb foods contain very few nutrients (like fiber). Limit the following foods: bread, rice, pasta, bagels, crackers, cookies, chips, muffins, cakes, or quinoa.
- You can completely remove these foods from your diet or limit them to only 1-2 servings per day. Weight loss will happen faster if you limit your intake of high-carb foods.
- If you want to eat whole grains, choose 100% whole grains. Whole grains contain more fiber and other nutrients than refined grains.
Include 1-2 snacks that are high in protein in your diet. Protein is an essential nutrient that can help you lose weight faster and can help you reach your 5kg loss goal in about two weeks. Depending on the calories you allow, you should have 1 or 2 protein-rich snacks every day.
- A high-protein snack serving weight loss such as: a box of Greek yogurt, a boiled egg, 56 grams of dry beef or hard protein bar, or a milkshake.
- Each snack should only have around 100-200 calories. Snacks with higher calories can slow down your weight loss.
Reduce drinks high in calories. Soft drinks, sugary coffee, fruit juices, sports drinks, and alcoholic beverages are often high in calories. Drinking this drink every day will slow or hinder weight loss. Instead, choose sugary drinks.
- Aim to drink about 2 liters of unsweetened water a day. This will keep your body hydrated for the whole day.
- Some recommended beverages to drink, such as: water, flavored water without sugar, and caffeinated coffee or tea.
Avoid temporary diets. At first glance, you may be drawn to the promise of rapid weight loss in a very short time. However, such a diet is unhealthy, safe, and unsustainable for the long term. In addition, you are more likely to gain weight again.
- Avoid diets that require no food to be eaten, or encourage only very small servings or diets with fewer than 1200 calories per day.
- You should also avoid diets that encourage liquids or "purified water" as these are harmful to your health.
- In addition, you should be cautious with diets that encourage the use of supplements or diet pills to help you lose weight quickly. The reason to avoid this diet is also because it is unsafe and does not have long-term effects.
Method 2 of 3: Exercise for Quick Weight Loss
Aim for each week should include at least 75 minutes of intense cardio or 150 minutes of moderate intensity aerobic exercise. Cardio exercise will help you burn more calories to support faster weight loss. Increase exercise intensity to reach your goal of losing 5 kg in 2 weeks.
- Intense aerobic exercise is an activity that increases your heart rate and breathing rate very high. During intense exercise, you may not be able to say two or three words in a row without taking a breather. While moderate intensity heart rate exercise also increases your heart rate and breathing rate, you can easily say a few short sentences during the exercise.
- Some powerful exercises such as: running, spin class (group cycling using high-volume music combined with a bicycle simulator), interval training, or boxing practice.
- Some moderate intensity exercises, like: walking / running, dancing, or using the eliptical machine.
- If possible, increase your aerobic exercise time each week. As a result, your weight loss may be faster.
- Try to do high-intensity exercises at intervals. Workout with both high intensity and low intensity, this is a great way to lose weight quickly because it helps promote fat burning.
- However, be careful when exercising with high intensity while your diet is low in calories. You need to provide enough calories and nutrients to support your exercise. That's why you should never drop calories below 1,200 calories a day - especially while doing a workout.
Learn how to use weights or weight machines. Strength training may not help you lose 5kg quickly, but it can help tone your body. A toned body can help you look slimmer and prettier at a party, like a wedding or a class meeting.
- Every week should spend about 30 minutes of strength training exercise to speed up weight loss because your metabolism is also accelerated. However, you only get results like that when you train for long periods of time.
- Consult with a physical therapist or personal trainer to find out what type of exercise is right for you before you start. Practice in front of the mirror so you can check your posture and avoid injury.
- Bodyweight exercises. You should also ask your trainer to teach you how to do plank, side plank, rock climbing, push-ups. Practicing yoga, barre, pilates, and practicing with western practice TRX are great ways to learn to work with body weight.
Plan to rest for 1-2 days. It is important to give your body a break for a few days a week. If you overdo it and don't give your body time to rest, it can make you more susceptible to injury.
- The resting days not only help your body recover, but also help you burn calories. Rest, no moderate or intense exercise does not mean complete inactivity. You should do some gentle, relaxing exercises like yoga or walking.
- Schedule about 1-2 days off / week after days of intense or endurance exercise.
Method 3 of 3: Maintaining Weight Loss
Weigh yourself regularly. Record your original weight. Plan to regularly weigh weight, at least every few days to monitor your weight loss progress.
- Studies have shown that people who regularly weigh their own weight become more aware of their weight and their eating habits. If you can't weigh it on a daily basis, make sure to weigh it weekly to mark your progress.
- Continue to weigh yourself after reaching your goal. This way you will promptly detect if you gain weight again.
Continue to exercise regularly. Regular physical activity not only helps with weight loss, but in fact has shown exercise to be even more important than helping to maintain the weight loss process.
- Continue with a routine that you enjoy. You may not need to exercise too much or with too much intensity, but it is important to keep training for about 150 minutes / week.
- In addition, you should also continue to practice resistance strengthening exercises for the body. To help support and maintain the lost weight over the long term.
Can pamper yourself once in a while. Although you may have already reached your weight loss goal, that doesn't mean you can skip a healthy eating plan. To maintain weight loss, you must continue with a healthy, balanced diet. That means you can pamper yourself with some of your favorite foods, but only occasionally.
- You can allow yourself to eat anything you like - sweets, dinner out, or some bottles of alcohol. Sure, there will be a lot of invitations to eat out, or go to a party each week, but remind yourself that only once in a while will pamper yourself.
- If you pamper yourself too much, you are more likely to gain weight again.
- Try to make up for the indulgences of yourself with your diet or lifestyle. You can exercise more or work harder or eat less.
Advice
- Always consult your doctor before starting any weight loss program. Your doctor can tell you which weight loss methods are safe and healthy for you.
- Avoid temporary diets (Fad diets). It may seem that such a diet makes it easier and faster to lose weight, but it may not be a safe weight loss program.
- Understand your limits. If you can't keep up with your diet for a whole week, then do it every other day and try to change your habits. Exercise is similar.
