Are you looking for an easy way to lose 5kg in 2 weeks? Then, this is the right place to be.
First let’s set a few things straight. It would be almost impossible to lose 5kg of pure fat in 2 weeks. There, I said it. So, when we are talking about a weight loss of 5kg in two weeks, we are talking about both fat and water loss and hopefully little to no muscle loss. The reason why you should try to preserve your muscle mass, is not so much because your metabolism will drop if you lose a few pounds of muscle (muscles burn fewer calories than you think anyway), but because your body will not look as good, if you lose muscle instead of fat. I assume that the reason why you want to lose weight so fast is because you have a special event coming up and you want to look as beautiful as possible. For example, you may be getting married in 2 weeks from now.
So, let’s start……..
3 tips on how to lose 5kg in 2 weeks:
1. Create a calorie deficit
You can’t lose weight, if you don’t consume fewer calories than you burn. This is a fact and don’t let anyone tell you otherwise. First, find a BMR calculator online to estimate your base metabolic rate. Then create a caloric deficit of about 1000 calories per day. But, what if your BMR is 1,400 calories? Should you consume only 400 calories a day? The answer is no. You can’t do that for two weeks straight. This would not be a weight loss diet. This would be starvation and would result in both fat and muscle loss. Most nutritionists advice people not to eat less than 1,000 – 1,200 calories per day. Your only option is to increase your physical activity. Apart from cutting calories from your daily intake, try to also burn a lot of calories every day through exercise. However, if your metabolism burns more than 2,000 calories per day, you may be able to create a caloric deficit of 1000 calories without exercise, just by eating less. So, now you have a caloric deficit of 1000 calories for 2 weeks. How many kilograms of fat can you lose with this deficit? Only 2. Yes, that’s it. The rest will have to come from water weight.
2. Shed water weight
The main way to lose water weight is to deplete your glycogen stores. Your body stores glycogen, which is a type of carbohydrate in your muscles and your liver. For every gram of glycogen there are 4 grams of water stored in your body. By depleting glycogen you may be able to lose 3 extra kilograms in 2 weeks. But, how do you deplete glycogen levels? This can be done by limiting your consumption of carbohydrates. Try to also drink more water and eat less salt, in order to fight water retention. Will this weight loss be permanent? Of course not! The weight will come back as soon as the glycogen stores get filled again. But, your body will shrink for a while.
3. Eat enough protein
The reason why you should eat enough protein is because protein can help you preserve your muscle mass. There is much conflicting data about how much protein you should eat, but as a simple rule of thumb try to eat approximately 2 grams of protein for every kilogram you weigh.