How to lose body weight in a week safely

Just put the keyword how to lose 5kg in 1 week into google, you will immediately see a lot of results for this keyword. This is an indication of how much demand by many adults is for rapid fat loss. So is there any way to help lose 5 pounds in 1 week quickly?

Before going into solving this story, you need to know that losing weight in 1 week 5kg is completely possible. However, is this effective or safe for health? To explain this problem, you need to understand some of the following issues!

Lose 5-7kg in 1 week – The Moonlight Art of Deception!

First, both theoretically and practically, you can completely dive into the task of losing up to 5 kg in 7 days. However, in terms of efficiency, success rate, and safety, you are driving yourself to your death. You need to see the article how to lose weight safely!

This article will explain to you why you should only lose about 0.5-1kg/week. This is the ideal number for anyone looking to get in shape. As you know, in order to lose weight, we have to reduce calories consumed < calories burned. To lose 0.5-1kg/week, you need to lose 500-1000kcal/day, equivalent to 3500-7000kcal/week. That's the ideal number!

However, if we calculate that if you want to lose 5kg in 7 days, you need to multiply 7000kcal (1kg/week) x 5kg = 35000kcal/week. On average, a person only eats about 2200-2500kcal/day. So if you take 35000 divided by 7 days = 5000kcal/day, where do you get calories to live?

So you understand the story of how to quickly lose 5kg in 1 week is absurd. However, you can still do it by fasting, drinking water and exercising like crazy. Guess you can live there.

Never believe such outrageous advertisements! Here are some issues you need to find out carefully about why so many people advertise to lose weight very quickly!

1. Rapid weight loss is just dehydration

Our bodies are 70% water and any diet or method that advertises as a quick, day-by-day reduction will only help you lose water. You can completely decrease very quickly, but then increase again quickly. This is not only not beneficial, but also makes your skin more and more dull.

2. Fasting helps to lose weight but harms health

Many methods claim that fasting is the best way to reduce calories. This is not true at all! Fasting only brings a lot of trouble, first of all, your health. Fasting doesn't make you feel full, and it can even lead to fainting and death. Even many methods think that reducing or cutting starch is very unreasonable. You should read the article on the deadly effects of fasting to lose weight to know why it is a double-edged sword.

3. Safe weight loss must be accompanied by exercise

Losing weight to achieve good results needs to be combined with exercise. Exercise not only helps burn calories, but also improves health. You can absolutely spend time going to the gym to exercise. In addition, you can take advantage of the practice at home!

4. Every fat burning process takes time

Many people think that it only takes a few days to lose a few kilograms. This is not true at all! Excess fat also takes time to accumulate, so you also need time to lose. Therefore, to lose weight safely for health, to avoid losing weight and bones, you need to learn how to increase muscle and lose fat.

View more:

• https://bellyfatzone.com/before-bed-exercises-to-lose-belly-fat/

• https://bellyfatzone.com/lose-back-and-shoulder-fat/

• https://bellyfatzone.com/how-to-gain-weight-for-females-in-10-days-at-home/

How to lose 5kg in 1 week – WRONG, so how?

Now that you know how to lose 5 pounds in 1 week is very difficult, how do you do it safely? The simplest way is how to lose 1kg a week. This will solve the story of how to gain muscle and lose fat.

Part 1: Calculating calories

This is an important part because you will know how many calories you need to cut to lose fat and gain muscle successfully.

1. Take in fewer calories than you burn each day

This is the immutable principle of weight loss. The theory is simple, but the application will be very different. This journey will become a thousand times more difficult when you set the request to lose 5 pounds in 7 days. Here are some things you need to pay attention to to be able to lose 0.5-1kg in just 1 week.

• Always add calorie-burning and muscle-building exercises every day.

• Absolutely no fasting. Fasting only worsens metabolism, making fat burning and muscle gain slower.

• You will be able to burn a lot of calories through activities such as walking, talking… Therefore, if you want to burn fat, be active.

2. Clearly define practical goals

Really the secret to losing 5kg a week is just a dream. Try doing a math problem to be able to reduce 1000 calories, a person weighing 72.5kg must run continuously kicking football for 90 minutes. This means, to burn 5000kcal/day, that person has to play football for 7.5 hours. This is too difficult and it can increase your risk of death.

Instead, you need to choose a more practical solution. That is, each week only need to lose about 0.5kg. This 0.5kg focuses on fat! That way, you won't have to worry about losing muscle.

3. A normal person, 1 day will burn 2000kcal

On average, an adult every day will burn 2000kcal through activities. This means that if you take in about 2000kcal/day, you will keep the weight. If you are trying to lose weight, never eat less than 1200kcal/day. This is the standard number studied by scientists to come up with a safe weight loss solution.

Part 2: Menu to lose weight 5kg in 1 week

1. Only drink water, do not use stimulants

Water makes up 70% of our body. It is best to use only filtered water, and other types of water should be avoided. You can choose low-sugar smoothies that are also very healthy. Smoothies or unsweetened fruit juices will provide many vitamins and minerals. Thanks to that, your fat loss process will not be lacking in substances.

In addition, you can take advantage of 1 glass of green tea a day. Green tea water has the effect of stimulating the digestive system, metabolism works better. In addition, it also helps to eliminate toxins. As a result, excess fat will be burned faster. However, do not drink too much. Drinking water also reduces the possibility of snacking and excess calories.

2. Get rid of fast absorbing carbs

You need to read the article what is starch right away, to understand starch fast. Fast carbs often contain very few nutrients and are absorbed very quickly into the body. This type of carbs will make you full faster but also hungry quickly. You need to stay away from these carbs,

• Cakes, candies, syrups

• White bread, white rice

3. Replace with slow-absorbing carbs

Unlike fast-absorbing carbs, slow carbs contain a lot of fiber, which slows down the absorption of energy into the body, keeping you full for a long time. The article about slow starch, will help you have an overview.

4. Add protein in every meal

Protein plays a vital role in the body. Lack of protein will cause muscles to atrophy and make activities more difficult. That's why diets always contain protein. We have listed a complete list of natural protein rich foods.

5. Stay away from fast foods

Fast foods such as mixed rice paper, milk tea... are all sources of fat. Because they are full of sugar, fat, bad energy ... making it easy for the body to store too much energy.

6. Apply the Eat Clean diet

What is Eat Clean, you should read it right away! With Eat Clean, you won't need to worry about hunger or lack of nutrients. Eat Clean is a diet worth adding to everyone because it's so good, it's full of nutrients. If you are looking for a model diet, you should check out the Eat Clean diet article.

Here is the menu to lose 5kg in 7 days standard Eat Clean:

2nd

• Morning: Black hamburger, fresh Dalat salad, sprouts, 1/2 avocado, 1 omelet, cherry tomato

• Lunch: 200g beef stir-fried with needle mushrooms, 1/2 cup boiled corn, 1/2 cup brown rice, boiled squash, shiitake mushrooms

• Afternoon: 300ml pineapple, guava and orange juice

• Dinner: Mixed vermicelli with chicken, sliced ​​carrots, thinly sliced ​​onion, soy sauce, olive oil, lemon, honey, broccoli sprouts, cucumber

3rd

• Morning: Unsweetened yogurt mixed with fruits, chia seeds and oat cereal

• Lunch: 250g grilled mackerel with oyster sauce, cherry tomatoes, 1/2 avocado, broccoli sprouts, 1/2 cup brown rice

• Afternoon: Juice of cantaloupe, cucumber, orange, guava

• Dinner: Stir-fried chicken with enoki mushrooms, egg-cooked shallot soup

4th

• Morning: 2 pieces of black bread mixed with seeds, cherry tomatoes, broccoli sprouts, 1/2 avocado, 2 omelets, 1 small piece of beef

• Lunch: Korean-style mixed vermicelli: sweet potato vermicelli, shiitake mushroom, shredded carrot, soy sauce, beef, onion, spinach mixed with sesame oil

• Afternoon: Juice of cucumber, lemon, watermelon, ginger

• Evening: Salad (Da Lat lettuce, 1/2 cucumber, boiled corn, 1/2 can of tuna, some thinly sliced ​​string cheese, orange juice, honey, pepper, salt, olive oil sauce, 1 fruit) hard-boiled egg, peas, 1/2 avocado, broccoli sprouts), chicken breast mushroom soup

Thursday

• Morning: 2 pieces of black bread mixed with nuts, peanut butter served with honey baked bananas, strawberries

• Lunch: 250g honey grilled salmon, asparagus, 1/2 avocado, broccoli sprouts

• Afternoon: 1 jar of unsweetened yogurt, served with fruit

• Evening: Salad (Da Lat lettuce, 1/2 cucumber, boiled corn, 1/2 can of tuna, some thinly sliced ​​string cheese, orange juice, honey, pepper, salt, olive oil sauce, 1 fruit) hard-boiled egg, peas, 1/2 avocado, broccoli sprouts), chicken breast mushroom soup

Friday

• Morning: 2 pieces of black bread mixed with seeds, 1/2 cucumber, broccoli sprouts, cherry tomatoes, 1 poached egg

• Lunch: Stir-fried beef with bean sprouts, 1/2 large boiled sweet potato, fried tofu in olive oil

• Afternoon: Orange juice, fragrant

• Dinner: Spring rolls (200g chicken, 10 shrimps, 1 carrot, 1 handful chives, 1/2 avocado, 1 boiled egg)

Saturday

• Morning: Yogurt without sugar, mixed with oat cereal, assorted fruit, strawberries

• Lunch: Salad (Da Lat lettuce, 1/2 cucumber, boiled corn, 1/2 can of tuna, some thinly sliced ​​string cheese, orange juice, honey, pepper, salt, olive oil sauce, 1 fruit) hard-boiled egg, peas, 1/2 avocado, broccoli sprouts), soup

• Chicken breast enoki mushrooms
  Afternoon: 1 jar of yogurt with fruit, nuts

• Dinner: 250g beef steak, 1 large sweet potato, vegetable salad with eggs

Sunday

• Morning: Green smoothie (avocado, banana, spinach), served with rye bread, peanut butter, chia seeds, banana

• Lunch: Korean-style mixed vermicelli: sweet potato vermicelli, shiitake mushroom, shredded carrot, soy sauce, beef, onion, spinach mixed with sesame oil

• Afternoon: Orange juice

• Dinner: 250g beef steak, 1 large sweet potato, vegetable salad with eggs

Part 3: How to exercise to lose 5kg in 1 week

1. Get into the habit of walking

Need to buy something close to home? Let's walk! Do you need to go to the 4th floor? Let's walk! Never depend on the elevator. Walking every day will help you burn a lot of calories. It looks very simple, but you will see the effect it brings. In addition, you can buy a pedometer smart watch.

This watch will help you count how many steps you have walked, how much your heart rate... At that time, you can check yourself to see if you have completed enough calories in 1 day or not. All in all, stay active every day!

2. Choose HIIT, Cardio . exercises

Choosing these exercises will help you burn fat extremely effectively. HIIT helps burn fat not only during exercise. How to practice is quite simple, you just need to click on the article how to do HIIT.

We have explained it in great detail in this article. You just need to apply it every day. Note that each time, you need to practice for at least 1 hour. If it is difficult to say how to lose 5kg in 1 week, then this exercise is even more difficult.

3. Apply weight training exercises

Weight training stimulates muscle growth. It is best for women to go to the gym and immediately apply the gym schedule to lose weight in 1 week. This course is suitable for both men and women. So don't be shy!

In addition, you should note that if possible, choose to buy more fat burning pills. These product lines are very effective and safe for health than applying ways to lose 5kg in 1 week.

Part 4: Adjustment of lifestyle/activity

1. Sleep 7-9 hours per night

Sleep plays a very important role in your health. It's even more important if you're trying to lose weight. Even if you only follow a weight loss diet for a week, getting enough sleep is even more important.

If you don't get enough deep sleep, your body will fight against the weight loss process. For one person, lack of sleep can trigger your body to release high levels of hunger hormones. In addition, people who are sleep deprived often have increased cravings for high-fat foods.

Get at least 7-9 hours of sleep every night. Try to get into bed earlier than you used to, and fall asleep soon after if possible. Also, avoid using devices that can emit sounds or lights to help you fall asleep more easily.

2. Stress management

Like sleep, excessive stress can make it difficult to successfully lose weight. Take control and reduce stress as much as possible. Stress is a common psychological state that everyone has to go through in life.

When you're under extreme stress, even minor ones, your body produces an excess of cortisol. This hormone will make your fat loss journey more arduous than ever. In addition, it also makes you feel tired and hungry.

Add stress-relieving techniques and hard work to your daily routine. Try going for a walk, taking a hot bath, chatting with a friend or family member, watching a movie or reading a book.

If you find it too difficult to manage stress and it is causing you to binge eat or interfere with healthy eating, see a psychologist as soon as possible.

In addition to diligently eating and exercising according to the above instructions, you should choose to buy Nutrex Lipo 6 Black, to support better fat loss weight loss.

That's all you need to update in the manual how to lose 5kg in 1 week. What are you waiting for without immediately applying the diet and exercise!