Can i lose 5kg in 9 weeks

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With just five simple tips you can lose 5 kg in 10 weeks. Losing weight is not rocket science. While you might be attempted to lose that weight sooner, fitness professionals generally agree that you should target 0.

Losing weight too fast can actually increase your risk for health problems, like liver damage, electrolyte imbalance, and gallstones. Here are some simple and safe ways to lose 5 kg in 10 weeks. Sometimes you need a little motivation to get started. Joining a gym, like Fitbodz Fitness Centre , is a great way to start your weight loss journey to lose 5 kg. A gym has everything you need to reach your goal, from cardio equipment to free weights to personal trainers.

Hiring a personal trainer , even for just one session, can help you immensely. Not to mention fitness classes are a great way to burn some fat and have fun! Throw out the cookies; reach for the carrots and chicken breast instead. Learn to experiment with spices and herbs. So many people head straight to the treadmill when they want to lose weight. Strength training gives the biggest bang for the buck in regards to weight loss. Muscle cells have these microscopic things called mitochondria in them.

Mitochondria are the little furnaces that burns fuel in your cells. As your muscles grow they produce new mitochondria. The more mitochondria you have, the more fuel your muscles burn, meaning you burn more calories throughout the day even at rest. This will help you reach your daily recommended amount. One serving of protein is about 3—4 oz or about the size of a check book. Fill half of your plate with non-starchy vegetables.

To round out your meals, make the remaining half of your plate mostly vegetables and the occasional serving of fruit. These low-calorie foods will provide you with many vital nutrients. However, stick to non-starchy veggies to keep your calorie count low and your blood sugar stable. The USDA recommends that you make half your plate a fruit or a vegetable. This is acceptable for most diets, even if you're trying to lose weight; however, fruits are also higher in carbohydrates and sugars, so should be limited.

Include at least one serving of vegetables at each meal. One serving is generally about 1 cup or 2 cups of leafy greens. Making half of your meal a low-calorie food can help cut down on overall calorie intake and support your weight loss. Drink adequate fluids.

Regardless of whether or not you're trying to lose weight, it's important to drink adequate fluids. However, drinking enough water does support weight loss.

Most health experts will recommend you drink a minimum of ml about 64 oz or eight glasses of water daily; however, this is just a rule of thumb. Recommendations even go up to 13 glasses of water daily. When you're even slightly dehydrated your body sends signals to your brain that feel and seem very much like hunger. This can trigger you to eat or snack and consume more calories than you need.

This may help you feel fuller and more satisfied with less food. Cut out drinking to help you lose weight. Not only will alcohol add to your calorie count, it can also trigger you to eat more. Additionally, most people drink more than one serving of alcohol at a time, meaning the calories add up quickly.

Cutting out drinks may help you slim down faster and stick to your goals. Limit your caffeine consumption so you don't overwhelm your system. Ingesting small amounts of caffeine may help you lose weight because it can temporarily boost your metabolism and may reduce your appetite. However, caffeine can also cause jitters and acts as a diuretic, which means it could dehydrate you.

Additionally, many sources of caffeine, such as coffee, tea, and chocolate, typically contain added calories from things like milk and sugar.

Sip on matcha or green tea to aid your weight loss. Matcha and green tea are packed with antioxidants, and they may help increase your weight loss. Drinking matcha or green tea regularly can increase your metabolism in the hours after you drink the tea. Consider finishing your meals for the day at least 4 hours before bed.

Cutting out nighttime eating may help you cut back on calories, especially if you tend to eat a lot of snacks at night. While eating late in the day has no effect on your metabolism or how your body uses calories, nighttime is a prime time for mindless eating.

National Institutes of Health Go to source For instance, you might decide to stop eating for the day at p. As another benefit, stopping your meals early may help you burn more fat if you go at least 12 hours without eating. For instance, if you stop eating at p. This may aid weightloss. Use meal replacements if they're more convenient for you. Most health professionals and dietitians will tell you that losing 5 kg in a week might not be a safe or realistic goal; however, using meal replacement shakes or bars, you may be able to come close to your weight loss goal.

Add a handful of almonds, a carrot, a handful of spinach, a few slices of green apple, half a banana, a 1 teaspoon 4. If you're interested in making meal replacement smoothies, you can a variety of recipes online.

Meal replacements are generally very low-calorie and high-protein shakes and bars. They are acceptable as meal replacements because they contain enough protein, carbohydrates, fiber and other essential vitamins and minerals similar to food.

Some are offered through doctors offices and are medically supervised by the physician and a dietitian. These programs are generally more expensive; however, they are considered safer. You can also consider purchasing meal replacements at a grocery store or health food store. Research the products online first and choose a plan that will fit into your budget and lifestyle. Meal replacements are only meant to be a very temporary diet program.

Do not follow these low-calorie diets for more than one to two weeks. Part 2. Go for minutes of cardio. Cardio or aerobic exercises are the activities that are responsible for higher calorie burns.

Combined with a diet program, cardio can help you lose weight quickly. But if you're looking to burn even higher amounts of calories, aim for minutes each week. You should aim to be out of breath and sweating slightly and be able to sustain the activity for at least 20—30 minutes. Do two to three days of interval training.

In addition to your cardio, you may want to consider incorporating higher intensity interval training, or HIIT. HIIT can help burn additional calories each week. The studies that have been done show that you can burn a significant amount of calories in a shorter amount of time. In addition, your body burns more calories from fat. These activities would be repeated for about 20 minutes, plus a 5 minute warm up and a 5 minute cool down.

Increase your lifestyle activity. To continue to increase your overall calorie burn for the week, try to increase your movement throughout the day. The more mobile and active you are in general, the more calories you burn per day. Lifestyle or baseline activity are things you do on a typical day — walking to and from your car or doing household chores. Increase your participation in these types of activities and increase your steps as much as possible.

Try taking the stairs a few extra times, walking the long way to and from your destination, parking father away or doing a quick jog in place during a commercial break. Skip snacks. Including a healthy snack or two can be a part of a weight loss plan. But if you're interested in losing a lot of weight quickly, ditch the extra snacks to help control overall calories. If you're feeling hungry in-between meals, try having a glass of water or unsweetened decaf coffee or tea.

The fluid and flavor can help trick your brain that you're feeling satisfied. If you must snack, keep your food choices under calories.