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Losing 5 pounds in a week is a very difficult task, but not impossible. With the right motivation, a proper diet and exercise, it’s achievable! Read on for a detailed plan to lose that much weight in 7 days. If you can’t complete it in 7 days, set another goal and push it to 10 days. You will also feel much better when you lose weight!
Steps
Calculation Calories
- Understand that you will have to exercise to lose 5 kg in a week. Starving the body is not a good way. In fact, fasting makes it harder to lose weight, especially after you’ve finished cooking. [2] X Research Source
- Understand that you will burn calories in everyday activities like walking, climbing stairs, and even breathing. While these activities don’t burn a lot of calories, you don’t have to rely entirely on heavy exercise to burn calories.
- To get an idea of how big these calories are, calculate the following: a person weighing about 72.5 kg will burn about 1,000 calories playing soccer for 90 minutes. [3] X Research Source That means you need to play competitive soccer for 7.5 hours a day to burn off 5,000 calories. Not impossible, but very difficult!
- If you’re trying to lose weight, you should know that a healthy person needs to consume at least 1,200 calories a day, regardless of the diet. If you eat 1,200 calories a day, you need to burn 4,000 calories to reach your goal.
Diet
- Unsweetened green tea is sometimes acceptable. If you are sick and bored with the white water you drink every day, it’s okay to drink tea from time to time. Green tea is high in antioxidants and has no calories, so you can drink it.
- If at a meal you feel hungry, drink a large glass of water right before eating. This is to trick your stomach into thinking you’re fuller than you really are, making you less hungry.
- Cookies, candies, cakes and other sweet baked goods
- Honey, molasses and syrup
- White bread, white rice and regular noodles
- A variety of packaged cereals
- Whole grain bread, whole wheat noodles, brown rice
- Beans and legumes such as lentils, carrots and sweet potatoes
- Vegetables and fruits like asparagus and apricots
- Breakfast: Fried egg whites, spinach and chicken breast, add a banana and some fresh blueberries
- Lunch: quinoa with grilled salmon and a small salad
- Snack: a handful of pistachios
- Dinner: stir-fry with bok choy, carrots, mushrooms and pepper
- Some foods that help you lose weight or are low in calories are:
- peanut butter
- rice cake
- berries
- green vegetables
- green tea
- water
- Greek yogurt
- unsalted nuts
- almond milk
- Accurate calculation of calories and food volume. At first you will find it difficult to calculate everything, but after a while it will be as easy as second nature. Be careful when estimating the number of calories in specific dishes and meals. Be precise! It is not worth lying to yourself because the only person who suffers is you !
Practice
- Buy a pedometer. This device tracks your steps for the day, and you can hide it on the side so no one can see. A good device can convert steps into calories burned. Well worth your purchase!
- 20 push-ups, 20 sit-ups (sit-ups), 20 consecutive burpees (Burpees are jumping into the air, when falling do push-ups, then repeat).
- Run fast in place for 1 minute, then change to slow in place for 1 minute.
- Touch your toes, arms outstretched at the same time, relax your limbs and tendons, don’t forget your upper body and neck.
- An example of high-intensity interval training is: While running on a track, run at full speed for one lap, then run at a slow pace for the rest of the laps. 4 laps is equivalent to 1.6 km. Fall in love and feel the energy burn.
- Treadmill treadmill. Running on a treadmill may be more boring than running free, but it’s better than nothing. Find the right speed to help you sweat.
- Elliptical synthesizer. You can use different endurance on most elliptical machines, making this strength-building exercise effective.
- Cycling in place. If you’re taking a cycling class, get ready for the excitement. Cycling classes are a great way to lose weight.
- You can try basic dance classes with jazz, pop or hip-hop if you’re used to and comfortable with the choreography and music.
- You can also try dances like zumba, a mix of Latin dance and international music into a great workout. As well as regular dance classes, zumba also has instructors.
- Maybe you have to spend 4 hours a day exercising. Practice twice a day, for two hours each, and have a break between sets. If you need motivation, think about the weight you’ll give up and the gorgeous figure that will soon come your way. Good luck!
Warning
- Don’t over-exercise! You may injure yourself.
- Do not take any weight loss pills.
- Do not apply this mode too strictly for a long time. It can lead you to underweight, even anorexia.
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 48 people, some of whom are anonymous, have edited and improved the article over time.
There are 7 references cited in this article that you can see at the bottom of the page.
This article has been viewed 55,871 times.
Losing 5 pounds in a week is a very difficult task, but not impossible. With the right motivation, a proper diet and exercise, it’s achievable! Read on for a detailed plan to lose that much weight in 7 days. If you can’t complete it in 7 days, set another goal and push it to 10 days. You will also feel much better when you lose weight!
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