The Fastest Way to Lose 5 Kilos. How to Lose 5kg Fast.
This topic is one of the most regular questions we get asked - "How Can I Lose 5kg Fast?". "How Can I Lose 5kg in a Week?". "What is the Fastest Way to Lose 5 kilos?".
Well, lucky we're here because we've done all the research for you and have summed it up in one blog post. Here's how to lose weight fast.
We will cover:
Introduction
Introduction
Want to jumpstart your weight loss journey and shed those extra 5 kilos quickly? Got a wedding or holiday coming up or just looked in the mirror and thought "enough is enough"? We've got your back. While sustainable weight loss typically involves a gradual approach, there are strategies you can employ to accelerate short-term results. Be warned: rapid weight loss often involves a combination of water weight and fat loss, so it's important to have realistic expectations and always focus on healthy methods. Eat fewer calories, increase physical activity, eat lean protein and you can easily shift 5 kilos quickly.
Here's a breakdown of the fastest ways to tackle those 5 kilos:
Key Strategies for Accelerated Fat Loss
Drastically Slash Calories: Creating a calorie deficit is the cornerstone of weight loss. To lose weight quickly, you'll need to significantly reduce your daily calorie intake. Aim for 1,200-1,500 calories per day, but consult with a healthcare professional for personalised guidance.
Carb Restriction: Since carbohydrates retain water, lowering your intake leads to a quick drop on the scale due to water loss. Focus on protein, healthy fats, and non-starchy vegetables. This approach might also help control hunger and cravings.
Elevate Protein Intake: Protein promotes satiety, helps preserve muscle mass during weight loss, and boosts metabolism slightly. Include protein sources at every meal. Good options include lean meats, poultry, fish, eggs, legumes, and tofu.
Eat Fibre: High-fibre foods, such as vegetables, fruits, and whole grains, promote fullness and slow digestion. This can help curb your appetite and reduce overall calorie intake.
Water is Your Friend: Staying well-hydrated aids your body's natural processes and can even temporarily reduce water weight. Aim to drink plenty of water throughout the day.
Sweat it Out: Combining regular exercise with calorie restriction amplifies your results. High-intensity cardio workouts like running or HIIT (high-intensity interval training) burn a significant amount of calories.
Strength Training: While cardio is a powerful tool, building muscle through strength training boosts your metabolism, helping you burn more calories even while at rest.
Stress Less, Sleep More: Elevated stress levels and poor sleep can sabotage weight loss. Focus on stress reduction techniques and aim for 7-8 hours of quality sleep each night.
Intermittent Fasting: This can be a powerful tool to help you lose weight fast. This blog post will help you more.
Speed up Fat Burning! Have a look at this video.
Important Reminders:
Consult Your Doctor: Before embarking on any rapid weight loss plan, especially if you have health concerns, professional guidance is crucial.
Expect Some Water Weight Rebound: Initial rapid weight loss often includes water loss, and some regain is natural as your body rehydrates.
Long-Term Sustainability: Rapid weight loss might not be sustainable long-term. For lasting results, it's essential to transition to a balanced eating plan and regular exercise routine you can maintain.
The Bottom Line
Losing 5 kilos quickly is possible, but it requires significant dietary changes and an increase in exercise. While this approach might be helpful for a jumpstart, remember these tips:
Listen to your body: If you feel extremely fatigued or unwell, adjust your plan accordingly.
Don't sacrifice nutrition: Choose nutrient-dense foods even within a calorie deficit.
If you are ever feeling unwell or have unwanted side effects, it's a good idea to speak with your healthcare provider or GP.
Weight Loss Supplements
There are some weight loss supplements that can help you lose 5kg fast. Be careful when taking them and only use recommended products as there are many dodgy, unhealthy diet pills and weight loss supplements in the market (some people have actually reported weight gain!).
Our premium recommendations are here. Something like the Juniper weight loss program probably won't help if you want to lose weight quickly as that is more a long term approach. Things like OxyShred, Onest Hyperburn and Keto Gummies should be avoided at all costs.
Our Editor's Choice weight loss supplements are here.
Recipes to Help Lose 5 Kilos Fast
Whilst we have other recipes on our website, the below recipes are designed to help drop your body weight by 5 kilos quickly.
Recipe 1: Supercharged Green Smoothie
Ingredients:
200g spinach
1 banana
150ml unsweetened almond milk
1 scoop protein powder (vanilla or unflavoured)
1 tbsp chia seeds
Instructions:
Combine all ingredients in a blender and blend until smooth.
Recipe 2: Colourful Quinoa Salad
Ingredients:
100g cooked quinoa
1/2 cucumber, diced
100g cherry tomatoes, halved
50g crumbled feta cheese
Handful of fresh herbs (basil, mint, etc., chopped)
2 tbsp olive oil
1 tbsp lemon juice
Salt and pepper to taste
Instructions:
In a bowl, combine all ingredients.
Season with salt and pepper and mix well.
Recipe 3: Tuna & Avocado Lettuce Wraps
Ingredients:
1 can tuna (drained)
1/4 avocado, mashed
1 tbsp Greek yogurt
Squeeze of lemon juice
Salt and pepper to taste
4 large lettuce leaves
Instructions:
In a small bowl, mix the tuna, avocado, Greek yogurt, lemon juice, salt, and pepper.
Divide the tuna mixture among the lettuce leaves.
Recipe 4: Egg White Omelette with Veggies
Ingredients:
4 egg whites
50g sliced mushrooms
50g spinach
1/4 tbsp olive oil
Salt and pepper to taste
Instructions:
Heat the olive oil in a pan and sauté the mushrooms until softened.
Add the spinach and cook until wilted.
In a separate bowl, whisk the egg whites and season with salt and pepper.
Pour the egg whites over the vegetables and cook until set.
Recipe 5: Roasted Salmon with Asparagus
Ingredients:
120g salmon fillet
100g asparagus, trimmed
1 tbsp olive oil
1 lemon wedge
Salt and pepper to taste
Instructions:
Preheat oven to 200°C (400ºF).
Toss the asparagus with olive oil, salt, and pepper.
Place on a baking sheet and roast for 10 minutes.
Add the salmon to the baking sheet and roast for another 10-12 minutes, or until fully cooked.
Serve with a squeeze of lemon.
Recipe 6: Lentil and Tomato Soup
Ingredients:
1 tbsp olive oil
1/2 onion, chopped
1 carrot, chopped
100g red lentils, rinsed
700ml vegetable broth
1 can (400g) diced tomatoes
Salt and pepper to taste
Fresh herbs for garnish (optional)
Instructions:
Heat the olive oil in a large pot. Add the onion and carrot, cooking until softened (about 5 minutes).
Stir in the lentils, vegetable broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
Season with salt and pepper. Garnish with fresh herbs, if desired.
Recipe 7: Chicken Stir-Fry
Ingredients:
150g chicken breast, cubed
1 tbsp soy sauce
1 tsp sesame oil
150g mixed vegetables (e.g., broccoli, peppers, carrots)
1/2 tbsp olive oil
Salt and pepper to taste
Instructions:
Marinate the chicken in the soy sauce and sesame oil for at least 15 minutes.
Heat the olive oil in a wok or large skillet. Add the vegetables and stir-fry for a few minutes until slightly softened.
Add the chicken and marinade, cooking until the chicken is cooked through.
Season with salt and pepper to taste.
Recipe 8: Greek Yogurt with Berries
Ingredients:
150g plain Greek yogurt
100g mixed berries
1 tbsp chopped nuts (optional)
Instructions:
Layer the yogurt and berries in a bowl or glass.
Top with chopped nuts, if desired.
Recipe 9: Prawn & Avocado Salad
Ingredients:
150g cooked prawns
1/2 avocado, diced
100g cherry tomatoes, halved
Mixed greens
2 tbsp olive oil
1 tbsp lemon juice
Salt and pepper to taste
Instructions:
In a bowl, combine the shrimp, avocado, tomatoes, and mixed greens.
Drizzle with olive oil and lemon juice. Season with salt and pepper and toss to coat.
Recipe 10: Zucchini Noodles ("Zoodles") with Pesto
Ingredients:
2 medium zucchini, spiralised
2 tbsp pesto
50g cherry tomatoes, halved
Salt and pepper to taste
Instructions:
Heat a pan with a splash of water and briefly sauté the zoodles until softened (about 2-3 minutes).
Remove from heat, stir in the pesto and tomatoes. Season with salt and pepper to taste.
Remember: Balance these recipes with other nutritious foods and consult a professional for specific weight loss strategies for your body type. The best way to lose 5 kilos quick is to monitor food intake (think healthy eating only, no junk food, reduce portion sizes, east smaller plates, and incorporate exercise into your daily routine). If you have an off day, those extra calories are ok, forget about it. Put it to one side and move on. The short term impact of one bad day won't set you back - be positive and start again the following day.
10 Proven Ways to Speed Up Fat Burning
The above video is well worth a watch!
The Importance of Portion Control
When you're eager to see those numbers on the scale go down, portion control becomes your secret weapon. Understanding why portion sizes play such a critical role in weight loss can empower you to make smarter choices and achieve your goals faster.
Let's face it, people normally eat what is put on their plate. So to lose weight fast, put less on your plate and remember, if you're hungry at the end of a meal it's just your body telling you that it wants more - it doesn't need it! You can go up to three weeks without food!
Why Portions Pack a Punch
The Calorie Equation: Weight loss hinges on the fundamental principle of calories in vs. calories out. Larger portions often mean a significantly higher calorie intake than you realise, sabotaging your weight loss efforts.
Misleading Perceptions: Over time, our perception of "normal" portions can become distorted thanks to supersized restaurant meals and larger packaged food options.
Visuals Matter: We often eat with our eyes first. Larger portions can trick us into feeling less satisfied, leading to overeating even when we're physically full.
Portion Control Superpowers
Calorie Control Made Easy: Mastering portion sizes gives you a simple way to manage your calorie intake without tedious calorie counting for every meal.
Flexibility without Deprivation: You can still enjoy your favorite foods! The focus shifts to moderation rather than restriction.
Increased Mindfulness: Paying attention to portions fosters mindful eating. You connect with your hunger and fullness signals, preventing mindless overeating.
Reduced Food Waste: Smaller portions tailored to your needs help minimize food waste.
How to Master Portion Control
Measure It Out: Use measuring cups and spoons, especially at the beginning, to train your eye and get a grip on serving sizes.
Kitchen Scale Power: A kitchen scale is a valuable tool for precise portioning, especially with foods like meat, cheese, and snacks.
Visual Cues: Try using the 'hand-portion method' for estimating:
Protein: One palm-sized portion
Vegetables: One fist-sized portion
Carbs: One cupped-hand portion
Fats: One thumb-sized portion
Smaller Plates: Your brain registers a full plate as satisfying. Smaller plates help create this illusion with less food.
Putting It Into Practice
Pre-Portioned Snacks: Prevent mindless munching by preparing portion-controlled snacks in advance.
Restaurant Reality Check: Split restaurant entrees with a friend or plan on taking half home immediately.
Read Food Labels: Pay careful attention to the serving sizes listed on packaged foods.
Remember:
Don't Be Afraid to Experiment: Find portion control methods that work best for you and your lifestyle.
It's a Learning Curve: Be patient with yourself. Portion awareness builds with time and practice.
Combo is Key: Pair portion control with a balanced diet full of whole, nutritious foods for optimal results.
The Takeaway
While portion control might seem simple, it has profound power when aiming for fast weight loss. Eating the right portion sizes allows you to enjoy the foods you love while staying on track towards your weight loss goals. Don't fill your plate up and you will automatically consume less calories.
Further reading:
Losing weight fast isn't easy. It's also not that difficult if you think about it. Fewer calories, exercise (high heart rate), portion control and intermittent fasting are four key items that will help. Don't do things like weight training as muscle weighs more than fat so it'll be harder to lose weight and achieve the healthy weight you want.
Get enough sleep! This is crucial. The amount of hours of sleep that everyone needs is different for everyone, but aim for between seven and eight hours of quality sleep per night.
Calculate your body mass index (BMI) at the start and monitor it during your diet - it's an easy way to stay motivated. Your daily diet and healthy lifestyle changes are important, but monitoring the progress of your weight loss is just so. A fast weight loss diet plan involving healthy eating (like the recipes above) is a good idea if you want to shift body fat fast, but stay focussed - eat healthy foods and avoiding junk food altogether is a great way (and an easy way) to stay focussed. Always monitor that BMI along your weight loss journey!
Liv Pure is also a handy weight loss supplement but read our guide first!