Lose 5 Kg Weight In A Week And Get Clean

Everyone should have thought “I want to lose 5 kg weight in a week for a short period of time! I want to get a beautiful self!”

Lose 5 Kg Weight In A Week
Weight Loss

Especially when you go out to buy new clothes at an event or before a date, many people will be overwhelmed by the diet.

Therefore, in this article, I will introduce dietary improvements to lose 5 kg in a week, recommended exercise, and precautions for dieting.

Please note that this article does not recommend excessive dieting that is harmful to your health. Let’s lose weight as little as possible.

Improve your diet and lose 5 kg in a week

First of all, dieting requires dietary improvement. Here’s how to lose 5 kg in a week.

Reduce the number of carbohydrates

If you want to lose weight in a week, the most effective way to lose weight is to go on a carb-free diet.

When you consume a lot of carbohydrates, the amount of sugar that your body cannot process increases, and it is absorbed by fat and you gain weight.

Carbohydrate intake for not gaining weight is about 330g for men and about 270g for females. The standard is about 55g for one cup of rice and about 53g for one piece of bread.

However, if you reduce carbohydrates excessively, the amount of protein stored in your muscles will decrease, and you will inevitably lose muscle mass.

Muscles have the effect of burning fat, so if you don’t consume carbohydrates, you’ll end up with a lean body.

When you lose muscle, it becomes difficult to improve swelling in the abdomen, buttocks, thighs, and upper arms where you want to lose weight.

Carbohydrates are also found in dairy products, starchy vegetables and fruits, so be aware of using them as an alternative to rice and bread.

Ingest protein

In addition to reducing carbohydrates, increasing protein intake allows you to lose weight in a short period of time, so you can go on a diet efficiently.

Protein is a nutrient that is the source of muscle and is essential for dieting. Even in your daily life, try to eat foods that are high in protein.

For example, beans such as chicken breast, eggs, lean meat, seafood, and tofu contain a lot of protein, so we recommend that you include them in your daily menu.

The Japanese dietary intake standard is that the recommended daily amount of protein is 0.8 g / kg of body weight. For example, a person who weighs 70 kg needs 56 g.

Frequently rehydrate

It is recommended that humans consume 2 liters of water per day, but consider that about 3 liters are needed as the number of activities increases during a diet.

Also, when ingesting, choose one that does not have calories. Mainly water and tea, plain hot water, and carbonated water are recommended.

In addition, hydration has the effect of draining the impaction that has accumulated in the intestines. Especially for people with constipation, it is indispensable to discharge the impaction.

If you are having trouble with bowel movements, try drinking plain hot water after waking up in the morning or after eating. You can feel the effect of activating defecation by activating the activity of the intestines.

Stop snacking snacks

If you’re on a long-term diet, you can eat low-calorie snacks, but if you’re aiming to lose 5 kilos in a short period of time, you should avoid snacks as much as possible.

Instead, consuming water or unsweetened coffee can help reduce hunger.

Still, hunger can make you feel embarrassed at work or school.

If you really want a snack, keep your calories to around 100-150. In particular, we recommend ingredients that contain a lot of protein.

Eat nuts when you want a snack

If you’re hungry, bring nuts to your mouth. Especially if you choose a salt-free one, you can reduce your hunger while increasing the effectiveness of your diet.

Since nuts promote metabolism and have the effect of relieving constipation, they can expel the detained feces accumulated in the intestines and become a reliable ally for dieting.

Besides, berries are recommended for those who want to eat fruit. Among them, raspberries also have the effect of burning fat, so you can diet while snacking.

In addition, berries can be combined with yogurt to improve the intestinal regulation effect, so it can be said that it is suitable for dieting not only for snacks but also for breakfast.

Give time to rest your stomach

It is also effective for dieting to keep the daily mealtime within 8 hours and rest the stomach for the remaining 16 hours.

By using the stomach for 8 hours, the rise in blood sugar level that occurs when eating food is suppressed, and it becomes difficult to accumulate fat.

If the stomach continues to work, digestive function deteriorates, and indigestible food is putrefactive in the intestine, deteriorating the intestinal environment.

Therefore, if you give time to rest your stomach, the movement of your stomach will become more active after eating, which will promote digestion and enhance the diet effect.

Keep a record of your meals

Because for a successful diet, you need to know how many calories you have in your diet. To lose weight in a week, keep a record of what you eat.

Keeping track of what you eat not only helps you limit your carbs, it also helps you balance your nutrition and prevent overeating.

Plus, just leave it on a piece of paper or an electronic note and you’ll be able to think about calories when you eat, which will help you plan your own meals.

It’s humans who can’t remember what they ate for lunch yesterday, so reviewing their dietary records is essential to a successful diet.

Petit fasting

It is dangerous not to eat at all because of diet, but “petit fasting” for a certain period of time can be expected to have effects such as burning fat and increasing metabolism.

When fasting, a preliminary fast is required the day before, and in the morning and noon, the number of normal meals should be reduced to 80%, and a low-calorie, low-fat meal should be eaten.

Next, reduce your evening meal to about half your normal diet. Fast the next day, avoid eating solids and drink water or non-caffeine drinks.

After a day’s fast, eat a stomach-friendly recovery diet instead of returning to a normal diet immediately. Among them, beans, nuts, vegetables, and fish are recommended.

Then spend a couple of days on a recovery diet. Suddenly returning to a normal diet can put a strain on your body, so it is especially important to avoid animal diets.

Petit fasting is good for dieting, but it also puts a strain on your body. In particular, the following people should not carry out petit fasting.

  • Junior high school students and younger
  • Those who take medicine regularly
  • Pregnant
  • Those who are apt to get sick

Incorporate exercise and lose 5 kg in a week! What is your recommended exercise?

Here are three exercises to help you lose weight in a week.


The first is jogging. It is the most major exercise that is effective for many diets, and it has the advantage that you can start anywhere as long as you have a place to run.

A jogging diet can burn fat just by running as fast as you can talk, so run slowly at your own pace.

Also, if you go jogging before breakfast, your diet will be more effective. In addition, don’t forget to hydrate moderately and consume a small amount of sugar before running.

In addition, it may cause dehydration and hypoglycemia, so take sports drinks in advance. If you do not consume water or sugar, the efficiency of fat burning will decrease. In addition, it may cause dehydration and hypoglycemia, so take sports drinks in advance.

Please note that you can expect a diet effect by jogging for 1 to 2 hours. Avoid excessive exercise, even on a short diet.


Swimming can be expected to have the effect of burning fat by entering water that is lower than the body temperature and has the advantage of reducing the burden on the body.

The resistance of water puts a reasonable load on your muscles and may make you less likely to get injured, so you can work on your diet with confidence.

Another attraction is that when water pressure is applied to the body, it improves blood flow and raises basal metabolism.

Swimming has the highest calorie consumption rate of any exercise, so it is the best diet method for those who want to lose weight in a short period of time.


Aerobics is an aerobic exercise that uses the whole body in rhythm, so you can reduce fat efficiently.

In addition, aerobics makes it easier for you to build muscle, increase metabolism, and build a body that burns fat easily.

Best of all, aerobics is a fun way to go on a diet, so you can forget about time and go on a diet.

What are the precautions for a successful 5 kg diet in a week?

Here are some things to keep in mind for a successful diet that loses 5 kilos in a week.

Secure sleep time! 7-9 hours required

Even if you improve your diet and exercise enough when you are on a diet if you do not have enough sleep, the effect of weight loss will be reduced.

Lack of sleep raises the body’s hormone levels and makes it easier to feel hungry. In particular, you will want to eat a diet that is high in fat.

We recommend that you sleep 7-9 hours a day while you are on a diet and go to bed early at night.

Relieve stress! Reduce mental burden

If stress continues, the body secretes cortisol. This hormone makes it easier for you to get tired and feel hungry.

While on a diet, you need to find your own way to relieve stress and work on weight loss in a more comfortable way.

Even for free, dieting puts a strain on the body, so it is essential to devise ways to reduce the mental burden.

Eating and exercising are important ways to lose 5 kg in a week!

To lose weight in a week requires not only a dietary improvement, but also moderate exercise, but you should avoid excessive weight loss.

Dieting puts a strain on your body and mind, so try to do it in a way that is as light as possible for you.

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