Is it really possible to lose 5 kilos in a week? Well it’s hard, but not impossible. Will these 5 kilos be fat? No way! To lose 5 kilograms or 10.4 pounds of fat in one week, you would have to create a calorie deficit of at least 35000 calories in only 7 days, which means about 5000 calories per day. So, let’s say that your metabolism burns 2000 calories daily. In order to lose 5 kilos in a week you would have to eat nothing for a whole week AND burn 3000 extra calories through physical activity. As you can see, it would be almost impossible to lose 5 Kgs of pure fat in a week.
But, you can lose 5 kilos of overall weight in a week. This weight won’t be pure fat. You will lose some fat, some water and hopefully little or no muscle mass. So, how do you do that?
How to lose 5 kilos in a week:
1. Create a calorie deficit
Creating a calorie deficit means that you will be eating fewer calories than you burn. So, if your metabolic rate burns 2000 calories per day, you can add some physical activity to increase your metabolism by 500 calories and start eating about 1,200 calories per day. This will create a deficit of 1,300 calories, which will cause you to lose 1.2 – 1.3 kilos or about 2.8 pounds of pure fat in a week. Well, that doesn’t sound like much! How are you going to lose the rest? The only solution is to:
2. Lose water weight
To drop water weight fast, you will have to make sure that you drink enough water every day. Drinking more water actually reduces water retention. You also need to eat foods low in salt/sodium. Try to limit your sodium intake to less than 1500 mg per day. You can replace salt with spices, like black pepper, garlic or ginger. Another way to lose some water weight is to reduce your carbohydrate consumption. The amount of stored carbohydrates (glycogen) you have in your body affects water retention and bodyweight. Glycogen needs water to get stored. In fact, for every gram of glycogen your body stores about 3 grams of water. Glycogen is stored in the muscles, liver and fat cells and eliminating glycogen (also known as glycogen depletion) can result in a weight loss of a few kilos in a week, but remember that these kilograms will not be associated with any fat loss. To deplete glycogen, just avoid eating too many carbs, apart from vegetables and maybe some fruit, and try to consume some lean sources of protein instead. Remember that this will only last for a few days to help you shed a little bit of water weight. There is no reason to limit carbs in the long run. Avoiding carbohydrates won’t make you lose more fat. It will only cause you to lose weight faster at the initial stages of the diet, due to water loss.
3. Preserve your muscle mass
Losing 5 kilos in a week is considered rapid weight loss and could put your muscle mass at risk, especially if your body fat percentage is already low. The best way to maintain your muscles is to do some resistance training. According to a study by The American College of Nutrition, people who do resistance training during dieting don’t lose any muscle mass. This study put 20 people on only 800 calories per day for 3 months. Half of them did cardio and the other half did resistance training. The cardio group lost more weight overall, but a significant percentage of the weight they lost was lean body mass. The resistance training group lost more fat and didn't lose any muscle mass whatsoever.
So, now you know exactly how to lose 5 kilos in a week!