In order to lose 5 kg, you can lose it in a month. For that, you'll need to cut down on the total amount of calories you eat each day. If you can cut down between 500-700 calories each day then you can lose up to 1k. g per week.
So, if you want to lose 5 kg (which is equivalent to 11 pounds) in one week, you would need to create a calorie deficit of 38,500 calories over that week. This means that you would need to burn or cut 5,500 calories per day in order to achieve this level of weight loss.
While aiming to lose 5 kg (11 lb) in 1 week isn't impossible, it isn't a very realistic (or healthy) way to slim down; in fact, doctors agree that rapid weight loss can usually be chalked up to a combination of lost water weight, muscle mass, and fat loss, rather than just plain fat loss.
You can try to drink at least 12 glasses of water in a day so that you can lose 5 kilograms in 2 weeks and also make you look healthier. Try to avoid eating a lot of junk foods such as pizza, soda, fried fries, fried chicken and popcorn.
Several nutritionists suggest that weight loss of 5-10 kg is possible in 10 days if you aim at cutting down 500 calories through diet and 500 calories through exercise and home remedies every day. Women should intake 1200 calories and men should intake 1800 a day in their diet to shed the extra kilos fast.
Losing 5 kg in 5 days is not a realistic or healthy goal. Safe and sustainable weight loss is typically around 0.5 to 1 kg per week. Losing weight too quickly can lead to nutrient deficiencies, muscle loss, and other health problems.
If you are losing 5 kilos or more in a month, it can make you feel weak, fatigued, lethargic and nauseous. If this is happening with you, you need to re-look at your diet and consult a professional for help.
You need to jog for a minute at 8km/hr, then run at 12km/hr for a minute, and then again jog for a minute at 8km/hr. You can do 5 sessions of this workout. If you can pull this off, then you can end up losing more than five kilos in a month.
Set realistic goals
Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week.
There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat. That means in order to burn 1kg of fat, you must have a calorie deficit of 7,700.
Only lose weight if you feel you are at an unhealthy weight. The lower your weight, the more noticeable a 5 kg difference will be - up or down. 5kgs of muscle is a big difference and depending on how your fat distributes on your body 5 kgs can look like a lot.
If you've been exercising regularly as part of your weight-loss plan, you'll have gained muscle, or improved your muscle-to-fat ratio, and muscle is heavier than body fat, impacting the number on the scales.
However, other studies show that while consuming 1,000 calories a day may result in significant weight loss, most people cannot sustain it and often experience significant weight regain . The reasons include regaining lost muscle mass and increased appetite. Also worth noting is that the human body can adapt.
Next time you leave your house to visit an ATM, a nearby grocery store, or even a park, walk the distance. Basically, walking every day for 30 minutes can burn as many as 150 calories per day. Hence, adding this to your diet chart to lose 5 kg in a month will surely work.
Here, all you need is a little focus, some clear lifestyle goals and the right diet and exercise regime, and you can easily lose 5kg over a 4-week period. The key is to make sure you opt for a sustainable diet and exercise plan, to ensure that any kilos you lose, are kilos lost for good. Like what you see?
In order to lose 5kg's in a month, you'll need to cut down on the total amount of calories you eat each day. If you can cut down between 500-700 calories each day then you can lose up to 1k. g per week. If combined with exercises you may be able to lose 1.3kg per week, however this will also depend on your metabolism.
"In general, 1 to 2 pounds per week, or 4 to 8 pounds per month, is a safe and sustainable amount to lose," says Sarah Gold Anzlovar, M.S., RDN, LDN and founder of Sarah Gold Nutrition. "Some people may lose more than that in the beginning, but it's often a lot of water weight and not true fat loss."
What is the maximum weight you can lose in a month? Ideally, a person may be able to lose a lot of weight even about 7-10 kilos in a month however, the techniques may not be ideal and advised for immediate or even long-term goals. Aim to lose about 1.5-2.5 kgs in a month.
Applying it is easy: do 25 minutes of high-intensity cardio followed by a four-hour fast, three times a week. Over eight weeks, the study group lost 5kg of body fat – an unrivalled result. When it's time to eat, tuck in to food with a 4:1 carbs-to-protein ratio.
– Unfriend foods which are either fried or considered junk such as fast-food restaurants. – Avoid desserts. – Substitute skimmed or low fat for your full fat dairy products. – Eliminate mayonnaise and butter from your diet.