Losing weight is not a simple task. How to reduce 5 kg weight in 3 days is more challenging than you can imagine. But it’s doable with a few diet changes and some daily workouts. This article will go over how to lose 5kg weight in 3 days and some of the health benefits of only being overweight by 5kg.
Since you want to lose 5 kg weight in 3 days, so you need to read 38,581 kcal in 3 days (5 kg is 38,581 kcal). Burning 38,581 kcal in 3 days for a human being is a lot of hard work. You must do it with proper diet and exercise strategies to achieve the challenging goal of losing 5 kg in 3 days. Although weight loss is not easy, if you lose weight slowly, you will be able to maintain that weight loss and improve your health. Here’s how to get started!
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How to Reduce 5 kg Weight in 3 Days: Diet
- Eat fewer carbohydrates
Eating carbohydrates is one of the most common causes of weight gain. According to researchers, a low-carb diet is one of the fastest ways to lose weight (According to the Mayo Clinic). By limiting carbohydrate-rich foods, you can come very close to losing 5 kg in 3 days.
Foods with carbohydrates are everywhere. Carbohydrate-rich foods include various grain-based foods such as bread, pastries, rice, pasta, and other grains. Carbohydrates are safe and abundant in these foods, so you can eat them in limited quantities, as many contain nutrients in other foods. However, it will be a minimal amount. Starchy vegetables, dairy products, and fruits contain these types of carbohydrates. So add these to your diet and take small amounts. These will provide valuable nutrients in your diet but do not omit these foods altogether.
There are some foods with carbohydrates that you should not take at all, as these can increase your weight. Include cereal and white rice with steel-cut oats or brown rice; also, replace your bread.
- Include lean protein
Add adequate amounts of lean protein to your diet. This step will make your low-carb diet more productive. Because these foods do not contain fat, your protein needs will be met and help you lose weight. Combining a large protein and low-carb diet is good for weight loss. As a result of the increased satisfaction you get from protein, you will feel less hungry and may have less desire to eat, allowing weight loss to be supported.
Include protein sources in your every meal and snack. Focus on the protein sources in your diet; these foods are low in calories to help you lose weight. You will be able to lose the recommended amount of weight each day this way. Skinless poultry, lean beef, seafood, eggs, legumes, and tofu are good protein suppliers.
- Increase eating of non-starchy vegetables
Adding the most non-starchy vegetables to your diet is one of the best and easiest ways to lose weight. Keep non-starchy vegetables at least half of your diet because these low-calorie foods will provide enough essential nutrients. It will also keep your calorie count low and your blood sugar stable.
Most of the foods added by non-starchy vegetables are acceptable for most diets, and it is best suited for you if you want to lose weight. According to USDA data, a person should have half the fruit or vegetables in their diet, which they recommend for all citizens. Both fruits and vegetables have very few calories, so you will lose weight quickly with this diet.
- Skip drinking and drink plenty of fluids
Drinking enough water can help a lot to lose weight. It is essential to drink enough fluids even if you are not trying to lose weight. According to health experts, a person should drink at least 2000 ml of water daily. Drink this type of drink with hydrating fluids like water, decaf coffee, and decaf tea without sugar, or flavored water, stick to calorie-free, and avoid sugar.
If you want to lose 5 kg weight in 3 days, you must give up alcohol. This will add a lot of calories to your body. Alcohol consumption encourages a person to overeat and increases appetite. There is no point in your diet if you consume alcohol because consuming alcohol will add too many calories to your body. As a result, you will gain more fat/weight instead of losing weight.
- Drink green tea
To assist in weight loss, consider incorporating green tea into your diet. In addition to being rich in antioxidants, green tea helps with weight loss. Drinking it regularly can increase your fat burning and help prevent cardiovascular disease. Green tea has more than ten benefits, so it will play a very valuable role in reducing your weight and keeping you healthy at this time.
- Skip eating snacks and fast food
Eating snacks and fast food will add a lot of fat to your body, ruining your goal. If you want to lose 5 kg weight very fast, skip snacks and fast food to control the overall calories. If you are hungry or want to eat these, try eating something liquid or vegetables and fruits.
How to Reduce 5 kg Weight in 3 Days: Exercise
i. Cardio Exercises
If you want to burn high calories quickly, cardio exercise will play the most role. You can lose weight faster by combining cardio exercise (jogging/running, fast walking, swimming, using the elliptical, kickboxing) with a diet program. Doctors advise engaging in either 150 minutes of moderate-intensity physical activity or 75 minutes of high-intensity physical activity to achieve weight loss goals. You can do this twice a day if you want, and you have to do this activity for 300 minutes in 3 days to reach your goal.
Related: Weight Loss Workout Plan for Beginners at Home
ii. Include HIIT
Research shows that HIIT is very effective if you want to burn a significant amount of calories in a short period. Adding eight to your routine and cardio exercise will allow you to burn more calories from your body. It is also suitable for increasing your overall metabolism as your body can burn more calories for hours after completing the exercise that you have performed during HIIT. You can do a Google search for this practice, or you can find it on YouTube.
Here are some exercises for weight loss through exercise, including cardio exercises like HIIT.
- Jumping Jacks
- Running in Place
- Mountain Climbers
- Squats
- High Knees
- Burpees
- Skipping
- Toe Touches
iii. Add simple exercises
You must work hard to lose 5 kg weight in 3 days. Make this task easier as a result of some of your routine tasks. For example, try to walk more, go to the market, or go somewhere else if needed. Choose a long way to get to your destination, walk, climb the extra stairs a few times, or jog fast during work breaks.
Bottom line
Losing weight is never easy, but everyone can lose weight. Getting to your ideal body takes hard work, determination, and willpower. If you want to reduce 5 kg weight in 3 days. You should consult your doctor before starting. And if you want to lose more than 5 kg in 3 days, you must consult a doctor. Otherwise, it may be risky for you.
