How to lose 5 kg fast? In this article you will learn how to lose 5 kg in one month and keep it off for a long time.
Losing weight can be a challenging journey that requires both commitment and a clear strategy. An effective eating plan is key to achieving your goals. But changing your diet also requires the right motivation to be successful in the long run. One proven method for achieving calorie deficit and accelerating weight loss is interval fasting, which can help you along the way.
In this article, we will look at different approaches that can help you lose 5 kg in one month. From proven techniques like interval fasting to appetite suppressants, weight loss pills, and slimming gummies, we’ll explore methods that can help you lose weight made easy. But remember, sustainable weight loss isn’t just about the numbers on the scale, it’s also about your health and well-being. Together, let’s explore the best ways to reach your goals.
How can I lose 5 kg fast?
The fastest way to lose weight is to run a calorie deficit. This means eating fewer calories than you burn. Nutrition is the biggest and most important weight loss tip you should pay attention to in order to lose body fat without the yo-yo effect. Learn how to do it here!
Can you lose 5 kg in one month?
Yes, it is possible to lose 5 kg in a month, but it is important to emphasize that weight loss depends on various factors and is not achievable for everyone to the same extent. The recommended and healthy weight loss is usually around 0.5 to 1 kg per week to ensure that the loss comes mainly from fat tissue and not from muscle mass.
There are several factors that can affect weight loss, including starting weight, metabolism, physical activity, diet, individual health conditions, and more. Healthy and sustainable weight loss[1] is based on a balanced diet, regular physical activity, and lifestyle changes.
Lose 5 kilos in 4 weeks – how many calories do you need to burn?
To lose 5 kg of body weight in 4 weeks, you need to create a caloric deficit equal to a total of 35,000 to 38,500 calories. Here is the calculation
1 kg of body fat equals about 7,700 calories. So to lose 5 kg, you need to burn about 5 kg * 7,700 calories/kg = 38,500 calories.
28 days per 4 weeks is assumed. To find the required calorie deficit per day, divide the total calories by the number of days
38,500 calories / 28 days ≈ 1,375 calories per day
This means that you need to create a daily calorie deficit of approximately 1,375 calories to lose 5 kg in 4 weeks.
It is important to note that too large a caloric deficit[2] can be dangerous to your health. A healthy and sustainable calorie deficit is usually between 500-1,000 calories per day, resulting in weight loss of about 0.5-1 kg per week. It is recommended that you adjust your diet with the guidance of a healthcare professional to ensure that you reach your goals in a healthy way.
5 Kg Lose Weight Diet Plan – What foods can you eat?
Here are some of the foods that will guarantee your weight loss success. With this plan, you can easily reach your goal of losing 5 kilos. And the best part? You don’t have to give up carbs!
Foods to eat
- Lean protein[3]: Chicken breast, turkey breast, fish, eggs, low-fat cottage cheese, tofu, and legumes such as lentils and beans.
- Vegetables[4]: A variety of colorful vegetables such as broccoli, spinach, carrots, bell peppers, kale and tomatoes, as they are rich in vitamins, minerals and fiber.
- Whole grain products: Whole grain bread, whole grain pasta, brown rice, quinoa, oatmeal, and whole grains that provide fiber and long-lasting energy.
- Healthy fats: nuts, seeds, avocados, and olive oil in moderation for a healthy source of unsaturated fats.
- Fruits: Fresh fruits such as apples, bananas, berries, oranges and kiwis, which are rich in vitamins and fiber.
- Low-fat dairy products: Skim milk, low-fat yogurt, and low-fat cheese for calcium and protein.
- Legumes: Beans, peas, and lentils are rich in fiber and plant protein.
Foods to avoid
- Highly processed foods: Foods high in sugar, fat, and salt, such as chips, fried snacks, processed meats, and sweets.
- Sugary drinks: Soda, fruit juices with added sugar, energy drinks, and sweetened teas, as they contain empty calories and can affect blood sugar levels.
- Added sugars: Avoid foods high in sugar, such as candy, cookies, cakes, ice cream, and sweetened cereals.
- Fats and trans fats: Saturated fats in excessive amounts found in fried foods, fatty meats and full-fat dairy products. Also trans fats found in some baked goods and snack foods.
- White flour products: Foods made with white flour, such as white bread, white pasta, and pastries, because they are low in fiber and raise blood sugar quickly.
- Alcohol: Alcoholic beverages are high in calories and can slow your metabolism.
Which exercises help the most to lose 5 kg fast?
To lose weight, you should focus on strength training. You can also do cardio to burn even more calories. A combination of the two would be ideal to lose weight quickly and efficiently.
Easily lose 5 kilos in a month with these extra tips
- Drink plenty of water[5], to keep your body hydrated and support your metabolism.
- Walk a lot
- Get as much exercise as you can
- Eat[6] more slowly
- Get enough sleep[7]
- Avoid stress
The bottom line
When looking for a healthy and effective way to lose 5 pounds in one month, a balanced diet is essential. It is important to focus on nutrient-dense foods such as lean protein, vegetables, whole grains, healthy fats, fruits and legumes. At the same time, sugar-sweetened beverages, highly processed foods, saturated fats, and excessive sugar consumption should be avoided.
But eating right is not enough. Regular physical activity, adequate hydration, and adequate sleep play a critical role in sustainable weight loss. In addition, individualized advice from a nutritionist or physician is recommended to create a personalized diet and exercise plan.
Achieving a healthy weight takes patience, discipline and lifestyle changes. By making conscious food choices and implementing healthy habits, a healthy weight goal can be achieved in a month, with long-term health and well-being always the most important consideration.
Frequently Asked Questions
How long does it take to lose 5 kg?
It depends on the calorie deficit, but if you lose weight in a healthy way, it should take about 1-3 months. Establishing a steady pace of weight loss by combining a balanced diet with regular exercise will promote sustainable results and overall well-being.
Is it possible to lose 5 kilos in a month?
It is possible, but not very healthy. Rapid weight loss can lead to muscle loss, nutritional deficiencies and other health problems, so a slower, more gradual approach is usually recommended by health professionals.
Can I lose 5 pounds in 2 weeks?
No, you cannot lose 5 kilos of fat in 2 weeks. Aiming for a weight loss of 0.5-1 kg per week is a healthier and more achievable goal, ensuring that you do not compromise your nutritional and energy needs.
Is it possible to lose 5 kg in 4 weeks?
Yes, but it is not a good idea because it is not sustainable. Drastic calorie restriction or intense exercise programs may produce quick results, but they are often difficult to maintain and can be detrimental to your health.
Resources
- Bray, G.A., Frühbeck, G., Ryan, D.H., and Wilding, J. (2016). Management of obesity. The Lancet, Read Article, 387(10031), 1947–1956.
- Zhang, Q., Zhang, C., Wang, H., Ma, Z., Liu, D., Guan, X., Liu, Y., Fu, Y., Cui, M., and Dong, J. (2022). Intermittent fasting versus continuous calorie restriction: which is better for weight loss? Nutrients, Read Article, 14(9), 1781.
- Moon, J., and Koh, G. (2020). Clinical evidence and mechanisms of high-protein diet-induced weight loss. Journal of Obesity & Metabolic Syndrome, Read Article, 29(3), 166-173.
- Tapsell, L.C., Marijka Batterham, Thorne, R.L., O’Shea, J.E., Grafenauer, S., and Probst, Y. (2014). Weight loss effects from vegetable intake: a 12-month randomized controlled trial. European Journal of Clinical Nutrition, Read Article, 68(7), 778-785.
- Bracamontes-Castelo, G., Montserrat Bacardı́-Gascón, and A. Jiménez Cruz (2019). Effect of water consumption on weight loss: a systematic review. Nutricion Hospitalaria, Read Article.
- Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., and Kelly, L. (2020). Intermittent fasting and weight loss: systematic review. Canadian Family Physician Medecin de Famille Canadien, Read Article, 66(2), 117-125.
- Evangelia Papatriantafyllou, Dimitris Efthymiou, Evangelos Zoumbaneas, Codruța Alina Popescu, and Εmilia Vassilopoulou (2022). Sleep deprivation: effects on weight loss and weight loss maintenance. Nutrients, Read Article, 14(8), 1549.
Cecilia Lam has a Bachelor of Science in Nutrition and Dietetics and is a certified nutritionist-dietitian and exercise nutrition coach. She holds a Precision Nutrition coaching certification and an International Fitness Certification from the International Sports Sciences Association. With ten years of experience in the health and fitness industry, complemented by four years in clinical settings, Cecilia has successfully partnered with a diverse range of clients and organizations worldwide.
Ashley Martinez is a writer specializing in thought leadership articles on healthcare, pharmaceuticals, and medical devices. Her work has been published in numerous healthcare magazines that reflect her expertise. With a keen eye for the latest trends and developments in the medical field, Ashley brings a depth of knowledge and insight that informs and inspires her readers. Her commitment to excellence and passion for making a difference in the lives of others shines through in every piece she writes, making her a valuable contributor to the healthcare discourse.
