Are you aiming to lose weight? Hundreds of thousands of people across the world are trying to lose weight and become healthier every day. But how long does it take to lose 5 kg?
It is a challenging task, but many people lose weight fast, while others take some time (weeks, months, years). However, there is no magic pill, despite what ads in magazines and on television might try to sell.
Moreover, all it requires is hard work and dedication. In fact, with some essential weight loss tips, you can achieve your desired goal in a week or so.
Losing weight is not rocket science. While many individuals have attempted to lose weight fast, many top dietitians and fitness professionals generally agree that you should target burning more calories to lose 0.5 kg to 1.0 kg per week as a safe amount of weight loss.
The reason behind this is that losing weight too fast can actually increase the risk of health problems, for example, electrolyte imbalance, liver damage, etc.
Keeping all this in mind, let’s find out the answer to how long should it take to lose 5 kg.
How Long Does It Take To Lose 5 Kg And Steps To Follow?
Losing weight totally depends on individual effort and a maximum on their diet plan. So, here we are putting together a few major tips to shed kilos in the short term. Also, we are sharing a few lifestyle changes that can help you reach sustainable, long-lasting results on your weight loss journey.
1. Start Your Physical Activity
Sometimes we need a little motivation to start our weight-loss journey. So, for that, you can join a gym and start your cardio. This is the right way to start your weight-loss journey. In the gym, you can get the help of a personal trainer to reach your goal while improving body composition and also perform weight training.
Also, you can perform yoga asanas for weight loss. As these fitness classes are the best way to lose fat quickly and also help calm your mind.
2. Healthy Eating
Performing a workout to lose weight is good, but in your weight loss journey, your diet also plays an important role. We often hear the saying that “abs are made in the kitchen.” Scientifically, it is proven that about 70 % of our weight loss journey is dependent on what we eat.
However, it is crucial to focus on healthy foods like fresh fruits, healthy fats, lean meats, lean proteins, leafy green vegetables, etc. to lose weight while maintaining muscle mass.
Reducing your food intake, especially foods high in sodium and carbohydrates can help you lose water weight as part of your weight loss journey.
Some people think that to eat healthy food is boring and tasteless, but you can learn different recipes with the help of the Fitelo recipe page. In these recipes, we take care of calories and include only healthy ingredients.
3. Strength Training
Many people head straight to the treadmill if they are planning to lose weight. As per the studies, an individual will burn only some extra calories through it. But, if you want to know how to lose 5 kgs in a month then you must include strengthening training in your schedule.
Performing cardio and strength training gives you the perfect bang for your buck in regard to weight loss. It will not only help you burn calories but also help your body tone up its muscles and build new muscle cells. For proper routine, you can hire a personal trainer as well.
Your personal trainer can design a workout plan for you that includes high intensity interval training and an exercise program with heavy weights to help you achieve your fitness goals.
In biology, we have learned that our muscle cells have these microscopic things called mitochondria in them. These mitochondria are the little furnaces that burn fuel in human cells. As the muscles grow, they produce new mitochondria.
So, the more mitochondria you have, the more fuel your muscles burn. This means you burn more calories throughout the day, even at rest. So, always aim to lift weights 2-3 times a week to lose weight effectively.
4. Get 8 Hours Of Enough Sleep
Sound sleep always plays an important role in your weight loss journey. Many top dietitians recommend 7 to 9 hours of enough sleep per night. Sleep and weight loss go hand-in-hand, so if you’re awake in the wee hours of the night, then the chances of snacking increase, leading to possible weight gain as your metabolism slows down.
However, in many studies, it has been indicated that people who get a proper amount of sleep have a higher metabolism than those who do not. But what is metabolism? It is a chemical reaction that occurs within a living organism in order to maintain life.
5. Walk More
Whenever you are on your weight loss journey, try to skip public transportation and lace up your walking shoes for short distances. Now, how much weight can you lose with it? A walk for an hour or a brisk walk for an hour can burn calories upto 400 and also strengthen the bones and muscles. Also, these long or short walks can improve your mood.
Moreover, discover effective strategies and tips for weight loss challenges on how to lose weight in a 100 day weight loss journey for a healthier, fitter you! Also, intermittent fasting is often used as a strategy to lose weight because it can help create a calorie deficit necessary for weight loss.
By limiting the hours during which you eat, you may consume fewer calories, leading to weight loss. However, individual results can vary, and it’s always important to approach any new diet plan with a balanced perspective and in consultation with a healthcare provider.
Weight Loss Diet Chart For How Long Does It Take To Lose 5 Kg
So, here we are sharing a few types of diet for weight loss. This is a 5-day meal sample diet plan to lose 5 kg.
Please Note: If you want a detailed and customized diet plan, you can consult our expert, who can design it to your lifestyle requirements.
Day 1
Breakfast: Always make sure that your total breakfast calorie count is 250. So, start with lemon detox water and then have two boiled or poached eggs or a bowl of chickpea salad.
Lunch: In your lunch, you should have approximately 300 calories or less. So, you can include lentils (without tadka) along with brown rice and some green salad.
Snacks: Include one medium apple, one medium orange, or any other seasonal fruit of your choice.
Dinner: For dinner, you should include the lightest meal of the day. Try to combine one cup of brown rice with 3/4 cup of boiled chicken, along with a green salad. And if you are vegetarian, then include 1-2 chapatis and any seasonal vegetable (less oil) Finish it with one cup of chamomile tea.
Day 2
Breakfast: Start your day with chia seed detox water and then have steel-cut oats with skimmed milk.
Lunch: For lunch, have a bowl of mixed fruits, for example, berries and oranges, with one cup of green tea.
Snack: You can include green tea instead of normal tea. Along with your green tea, you can have one boiled egg without the yolk or two multi-grain crackers.
Dinner: One small cup of spinach and broccoli soup with one slice of multi-grain toasted bread.
Day 3
Breakfast: In the morning, include cinnamon detox water. After 30 to 40 minutes, have one small bowl of poha with herbs and one cup of green tea.
Lunch: Include one small bowl of chicken soup. In the vegetarian option, you can have baked mushrooms with a little bit of cottage cheese on a bed of half a cup of rice.
Snacks: A small vegetable sandwich with cucumbers and tomatoes.
Dinner: You can include half a small-sized baked fish or half a cup of grilled tofu with one cup of brown rice. For a vegetarian option, you can include any curry along with 1-2 chapatis.
Day 4
Breakfast: Start your day with lemon detox water and then have breakfast. For breakfast, include poha or moong dal chila or have a bowl of porridge made from around 75 g of oats without milk.
Lunch: For lunch, include a bowl of soup made with chicken or tofu, cabbage, spinach, and broccoli.
Snack: A bowl of seasonal fruit and one cup of green tea.
Dinner: Include yellow lentil dal without tadka along with rice or boiled chicken with baby spinach that you can have with two multi-grain rotis or one cup of brown rice and green salad.
Day 5
Breakfast: Start your early morning with lemon and honey (pure) in hot water. For breakfast, you can have a small bowl of oatmeal without milk.
Lunch: Include one cup of Greek yogurt with mixed berries and chopped nuts.
Snacks: You can have one bowl of papaya and one cup of green tea.
Dinner: Try to include one cup of egg curry made with one tablespoon of oil and two boiled eggs with one cup of brown rice. For the vegetarian option, you can have khichdi made with black lentils and brown rice.
Furthermore, you can achieve your fitness goals if possible! Learn how to lose weight in 100 days with dedication, the right diet, and motivational Mac videos. Start today and transform your life!
6 Expert Tips To Follow On When Trying To Lose 5 Kg
Let’s share a few expert tips to make the most of your weight loss diet plan and lose 5kgs in a short time:
1. Include More Fibre In Your Diet
Fiber rich foods include more soluble fiber that helps the human body keep you full and satisfied for a long time. So, consuming fruits and vegetables high in fiber and antioxidant content will help speed up weight loss by reducing frequent cravings.
2. Track Your Calories
In your rapid weight loss journey, create a calorie-deficit diet by reducing your calorie consumption to 500–800 calories per day. Doing so will help you lose weight faster.
3. Chew Your Food Slowly
By chewing your food thoroughly and slowly, you will reduce your calorie intake further. Slow eaters feel more satiated and have a reduced appetite compared to fast eaters.
4. Drink Plenty Of Water
Keep yourself hydrated thoroughly and make sure to drink up to 10 glasses of water and avoid sugary drinks. It will help the body with the detoxification process. Also, you can infuse water with fruits or squeeze a lemon to make it delicious.
5. Snack Mindfully
Try to avoid indulging in unhealthy, packaged, and processed snacks that contain more calories. Instead, try to have healthy snacks or whole foods for example, roasted chickpea salad, kale chips, or sprouts loaded with fiber and healthy proteins.
6. Exercise Portion Control
One of the best ways to consume fewer calories is by exercising portion control. Take small portions of your meals, and also, make sure to drink some water right before having a meal, as it helps in restricting excess calorie intake and supports weight loss.
Also, Managing stress and maintaining a balanced family life are important lifestyle factors contributing to overall health and well-being.
A Word Form Fitelo On “How Long Does It Take To Lose 5 Kg”
We all know that quick weight loss, where you can reduce 5 kg in a week or 5 days, is achievable only through a diet plan. However, keep in mind that this cannot be done for long-term weight loss solutions. If you want healthy weight loss and a sustainable lifestyle, then start including physical activity in your daily routine.
Diet Or Exercise? Which One is More Effective While Lossing Weight?
What helps more in fat loss, such as a balanced diet or regular exercise habits? This question is the most searched one on Google. So, here let’s find out the answer through a top dietitian Mac Singh. In this video, he is explaining things in detail. Let’s watch this short but informative video.
20 Kgs In 180 Days: An Incredible Weight Loss Transformation
Nidhi’s weight loss transformation is an inspirational story for all who want to shed extra kilos. She dropped 20 kgs in 180 days only with homemade food. So, if you are interested in finding out how Fitelo helped in her fat loss journey, then read her story.
Fun Fact
Trying to eat right and find a balance between healthy and unhealthy. We have made it easier for you by telling you the healthy swaps for unhealthy foods. Don’t worry because these swaps are as delicious as you want them to be.
Frequently Asked Questions
Is It Possible To Lose 5 Kg In A Month?
In order to lose 5 kg 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.
How Long Would It Take To Lose 5 kg?
The general advice is that a sustainable calorie deficit is about 1200 per day, which equates to 1–2 pounds per week (roughly 0.5–1kg). Aim for the upper end of that and you’ll lose 1kg per week, so will take about a year.
How Can I Slim Down 5 Kg?
Conclusion on how to lose the last 5 kilos of fat
- Exercise.
- Sleep and recovery.
- Avoid Alcohol
- Cut out processed foods.
Is 5 kg Weight Loss In 3 Months Good?
Though losing or gaining only a few kilos throughout the year is normal, according to many studies, if you lose more than 5 percent of your body weight in less than six months with no change in your diet and without any physical activity, it’s time to see a doctor.
How Much Time It Takes To Lose 5 Kg?
There is no such specific timeline for shedding weight. Losing weight mainly depends on your weight loss diet plan and exercises performed.
How Long Does It Take To Lose 5 Kg Of Belly Fat?
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 unrivaled result. When it’s time to eat, tuck into food with a 4:1 carbs-to-protein ratio.
How Long Should It Take To Lose 5kg?
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 calorie intake between 500-700 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.
How Long Will It Take To Lose 5kg?
To answer your question how long will it take to lose 5kg: A healthy weight loss should be achieved at a rate of 0.5-1 kg per week through a combination of a healthy weight loss diet plan with regular physical activity.
How Long Does It Take To Lose 5kg Of Fat?
It will take around 2-3 months depending on the body type.
How Many Days Does It Take To Lose 5 Kgs?
There are no such scientifically proven days of losing weight. It totally depended on your diet plan and physical activities.
Contact Us Today
We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy as well as Enjoy a long happy life.
Make the most of your mushrooms with this hearty mushroom…