Losing weight is not a simple task. And losing 5kg weight in 3 days is more challenging than you can imagine. But it’s doable with a few changes to your diet and some workouts every day. This article will go over how to lose 5kg weight in 3 days and some of the health benefits of only being overweight by only 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. To achieve the difficult goal of losing 5 kg in 3 days, you need to do it with proper diet and exercise strategies. Although weight loss is not easy, if you lose weight slowly, you will be able to maintain that weight loss, and it will also be better for your health. Here’s how to get started!
Weight loss through diet
Eat fewer carbohydrates
Eating carbohydrates is one of the most common causes of weight gain. According to researchers, one of the fastest ways to lose weight is a low-carb diet (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 abundant in these types of foods and safe, so you can eat in limited quantities, as many of them contain nutrients in other foods. However, it will be a very small 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 as well as help you lose weight. The combination of a large protein diet and a 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 non-starchy vegetables
One of the best and easiest ways to lose weight is to add the most non-starchy vegetables to your diet. Keep non-starchy vegetables as at least half of your diet because these low-calorie foods will provide you with enough important 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, and this is what they recommend for all citizens. Both fruits and vegetables have very few calories, so that 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 important 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 every day. Drink this type of drink with hydrating fluids like water, decaf coffee, and decaf tea without sugar, 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
Drink green tea to help you lose weight. 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 10 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 are interested in losing 5 kg weight very fast, then skip snacks and fast food to control the overall calories. If you are hungry or want to eat these, try to eat something liquid or eat vegetables and fruits.
Weight loss through exercise
If you want to burn high calories quickly, then cardio exercise will play the most role for you. You can lose weight faster by combining cardio exercise (jogging/running, fast walking, swimming, using the elliptical, kickboxing) with a diet program. To lose weight, doctors recommend 150 minutes of moderate-intensity physical activity or 75 minutes of high-intensity physical activity. 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.
Research shows that HIIT is very effective if you want to burn a significant amount of calories in a short period of time. Adding eight to your routine along with cardio exercise will allow you to burn more calories from your body. It is also good for increasing your overall metabolism as your body is able to 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.
Add simple exercises
You must work hard to lose 5 kg weight in 3 days. You can make this task a little easier as a result of some of your regular routine tasks. For example, try to walk more, go to the market or go somewhere else if you need to. Choose a long way to get to your destination, take a walk, climb the extra stairs a few times, or jog fast during work breaks.
Losing weight is never easy, but everyone can lose weight. It takes both hard work, determination, and willpower to get to your ideal body. 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.