Whether you have a special occasion coming up or you just want to feel healthier, sometimes you might want to lose weight fast. Losing 5 kilograms in one week is a difficult goal to reach, but you may be able to do it with the right diet and exercise strategies. However, losing weight slowly will make it easier to maintain your weight loss.
Part1Changing Your Diet
- 1Cut back on carbohydrates. Studies have shown one of the quickest ways to lose weight is by following a low-carb diet. Limit carbohydrate-rich foods if you want to come close to losing 5 kg in one week.
- Carbohydrates are found in a wide variety of foods. Only limit those that are mostly carbohydrates like grain-based foods. Bread, pastries, rice, pasta and other grains are carbohydrate-rich and can be limited safely, as many of their nutrients are present in other foods.
- Dairy products, starchy vegetables, and fruits also contain carbohydrates. Minimize these in your diet, but do not completely cut these foods out. They provide valuable nutrition to your diet.
- Switch out these foods for low-glycemic grains and non-starchy vegetables. For example, replace your bread, cereal and white rice with steel cut oats or brown rice. For vegetables, fill your plate with foods like cauliflower, broccoli, cucumber, mushrooms, and asparagus.
- 2Include lean protein at each meal. In addition to following a low-carb diet, focus on consuming adequate amounts of lean protein. Higher protein diets in combination with low-carb are good for quicker weight loss.
- Focus on leaner sources of protein. They are lower in calories which can help support weight loss. Try: skinless poultry, eggs, lean beef, seafood, legumes, and tofu.
- Include a source of protein at each meal and snack. This will help you reach your daily recommended amount. One serving of protein is about 3–4 oz or about the size of a check book.
- Protein will also help support weight loss by keeping you feel more satisfied longer which can help manage your hunger and desire to eat.
- 3Fill half of your plate with non-starchy vegetables. To round out your meals, make the remaining half of your plate mostly vegetables and the occasional serving of fruit. These low-calorie foods will provide you with many vital nutrients. However, stick to non-starchy veggies to keep your calorie count low and your blood sugar stable.
- The USDA recommends that you make half your plate a fruit or a vegetable. This is acceptable for most diets, even if you’re trying to lose weight; however, fruits are also higher in carbohydrates and sugars, so should be limited.
- Include at least one serving of vegetables at each meal. One serving is generally about 1 cup or 2 cups of leafy greens. If you do go for fruit, stick to 1/2 cup chopped or one small piece.
- Both fruits and vegetables are very low calorie. Making half of your meal a low-calorie food can help cut down on overall calorie intake and support your weight loss.
- 4Drink adequate fluids. Regardless of whether or not you’re trying to lose weight, it’s important to drink adequate fluids. However, drinking enough water does support weight loss.
- Most health experts will recommend you drink a minimum of 2000 ml (about 64 oz or eight glasses of water) daily; however, this is just a rule of thumb. Recommendations even go up to 13 glasses of water daily.
- Stick to calorie-free, hydrating fluids like water, flavored water, decaf coffee and decaf tea (with no milk or sugar).
- When you’re even slightly dehydrated your body sends signals to your brain that feel and seem very much like hunger. This can trigger you to eat or snack and consume more calories than you need.
- Also try drinking a glass or two of water prior to eating. This may help you feel fuller and more satisfied with less food.Read More