Many people would like to lose some weight, especially in anticipation of a special occasion like a dinner with old classmates, a party or a wedding. While fast weight loss in a short period is never recommended, you can still lose a few pounds - just enough to boost your self-esteem and look better in certain clothes. While it is unlikely that you will be able to lose 2.5 kg in 5 days, you can still lose some weight and feel lighter with a few changes in your diet and exercise regimen.
Steps
Part 1 of 2: Modify Your Diet for Fast Weight Loss
Step 1. Cut down on calories
To lose weight, you need to reduce the amount of calories you eat.
- Typically a reduction of 500 calories per day allows you to lose 0.5-1 kg per week. However, if your goal is to lose 2.5kg in 5 days, then you need to achieve a higher calorie deficit.
- Most health professionals recommend that you do not go below the minimum limit of 1200 calories per day. When you introduce less energy, it is difficult to provide the body with all the necessary nutrients on a daily basis.
- However, if you want to follow a particularly restrictive diet for only a few days, in all likelihood you will not suffer from many adverse effects.
- A highly low calorie diet (with about 800-1000 calories per day) causes tiredness, exhaustion, headache, poor mental clarity and a low level of energy. You should always go to your doctor first. Don't start a strict diet without doctor's supervision.
Step 2. Cut down on carbohydrates
Studies have shown that one of the diets that allows for the fastest weight loss is the carb one. This way you can lose fat mass and even some water retention.
- A low-carbohydrate diet limits or largely restricts the intake of foods that contain this nutrient; this means a drastic cut in grains, starchy vegetables, dairy products and fruit.
- Avoiding foods that contain carbohydrates is not healthy, much less smart. In this way you give up 4 of the 5 food groups and deprive the body of important nutritional elements, which are essential for its functioning.
- Cut back on foods that are mostly carbohydrates and don't provide a significant amount of nutrients. These include cereals and starchy vegetables; the nutrients found in these products are readily available in other food groups.
- If you have decided to consume any carbohydrates anyway, try not to exceed 1-2 servings per day, i.e. no more than 30-60 g of cereals per day, 50 g of fruit or 80 g of starchy vegetables.
Step 3. Make your meals lean and full of green vegetables
To lose fat quickly, cut back on carbs and fill your plate with green leafy vegetables and lean dishes. This means focusing on fat-free protein and non-starchy (green) vegetables.
- Include a serving or two of lean protein with each meal. One serving equals about 90-120g which corresponds to a piece of meat the size of a deck of cards.
- Foods that can be considered lean sources of protein are: eggs, poultry, fat-free beef and pork, nuts and fish. Lean dairy and legumes provide lean protein, but you should limit them due to their carbohydrate content.
- The other half of the meal should consist of starch-free vegetables. Again, try to consume one or two servings each time you eat. One serving equals 80-160 g of green leafy vegetables.
- Here are some examples of "green and lean" dishes: grilled salmon with spinach salad, stir-fried vegetables and grilled chicken, courgette spaghetti with meatballs.
Step 4. Drink adequate amounts of fluids
Hydration is a very important aspect, especially when you are trying to lose weight quickly.
- The level of hydration plays a fundamental role in health in general as it helps regulate body temperature, protects organs and lubricates the joints.
- Most people who work in the medical field recommend drinking at least 8-13 glasses of water (or other equally moisturizing fluids) per day. However, this amount varies according to age, gender and level of physical activity.
- In addition to ensuring proper hydration, the right amount of fluids also helps you lose weight. It seems that drinking a glass or two of water before each meal helps reduce portions or the feeling of hunger.
- Try to consume only hydrating, calorie-free drinks, such as water (even flavored), decaffeinated teas and coffees. Forgo fruit juices, sports or energy drinks, sodas and spirits.
Step 5. Cut back on snacks
If you want to lose 2.5 kg in five days, you need to limit snacks considerably.
- While snacks are part of a healthy diet, they don't help with this short-term goal.
- If you still want to eat something between meals, then try to stick to the "lean and green" rule. Choose foods rich in protein and without carbohydrates.
- Also make sure that the snack does not exceed 150 calories, to stay within the maximum amount of daily calories that you have imposed on yourself.
- The healthy snacks you can afford are a hard-boiled egg, 90g of jerky, 60g of cheese, or a high-protein bar / smoothie.
Step 6. Limit foods that trigger gas production
Some foods make you more susceptible to bloating and flatulence. While this does not alter the weight on the scale, reducing intestinal gas will result in a leaner silhouette.
- During the digestive phase, some foods create excess gas and this will make you feel and appear more bloated. Dresses are also tighter and you may not feel comfortable in a certain skirt or pair of pants.
- The foods responsible for this phenomenon are broccoli, cauliflower, Brussels sprouts, cabbage, beans, lentils, garlic and onions.
- Drinking sodas or chewing gum can make bloating and flatulence worse.
Part 2 of 2: Add Physical Activity to Promote Rapid Weight Loss
Step 1. Aim for 150 minutes of cardiac activity per week
In addition to reducing your calorie intake, you should do cardio exercises to increase your energy consumption and therefore your calorie deficit.
- It is generally recommended that you do at least 150 minutes of cardiovascular activity each week or exercise 30 minutes for 5 days a week.
- Your goal is to perform moderate intensity exercises. This will trigger sweating, increase your breathing rate and feel tired after the activity is over. Depending on your current fitness level, you can try your hand at different types of activities that you can consider "moderate".
- For example, you can walk briskly, run or jog, swim, use the elliptical bike or rowing machine, take aerobics or dance classes.
- If possible, you should increase physical activity up to 300 minutes per week. There is no safe ceiling when it comes to training. However, remember that if you are following a very restrictive, low-carb diet, you will feel tired or fatigued very quickly. If you notice these side effects, take note of them and act accordingly. If you experience any pain or discomfort, stop exercising immediately and contact your doctor.
Step 2. Increase the intensity of your normal activity
In addition to engaging in cardio training, you should also increase your usual daily activity. Below you can read some examples that you can follow without too much effort.
- Daily tasks (like cleaning the house or walking to a destination) don't burn many calories per se. However, if you increase their intensity, you can significantly increase the amount of calories you burn throughout the day.
- Try to come up with tricks to move more and be more active. For example, you can park farther than your destination, take the stairs, stand or practice during a TV show commercial, or work standing at your desk.
Step 3. Try High Intensity Intermittent Training (HIIT)
This is a new way of training that is gaining popularity, as it allows you to burn a large amount of calories in a short time and speed up your metabolism.
- Generally HIIT has a shorter duration than constant cardiovascular training (such as jogging) and involves the execution of very intense exercises followed by short bursts of more moderate intensity activity.
- HIIT is suitable for those people who are trying to maintain their physical shape, who are already exercising regularly and want to supplement their training with high intensity exercises.
- You can do many cardio exercises to develop a high intensity workout. For example, while you are on the treadmill, you can alternate phases of constant running with sprints or uphill stretches.
Step 4. Rest in a Turkish bath
Many gyms offer a sauna or a Turkish bath to members. This way you can relax and rest from training, but at the same time you can lose weight.
- As you sweat, you expel excess water. This helps reduce the number on the scale more quickly and makes you feel less bloated.
- Relax in the Turkish bath for 10-20 minutes, if you stay there for a longer time you could become dehydrated.
- Be very careful when you decide to spend time in these hot environments, especially if your goal is to lose weight. In fact, it is not a recommended method for losing weight and saunas should be used with caution.
- Also remember that excessive sweating causes dehydration and therefore a potentially dangerous situation. Always drink plenty of rehydrating fluids after a session in the steam room.
Advice
- Get plenty of sleep. While you sleep, your body continues to burn calories and in the meantime you will feel refreshed, with more energy and will be able to stick to your schedule.
- Even small details like cycling to work, climbing stairs and being active around the house help you in the long run towards your goal.
- If you live with family members or roommates, ask them if you can throw away any unhealthy food in the pantry or if they can at least hide it. You must avoid all temptation as much as possible.
- Before going on a particularly strict diet or exercise regimen, ask your doctor for advice. He will be able to tell you if the program is safe and suitable for you.
