Losing 5kg in five weeks is a challenging yet achievable goal. To reach this goal, you need to create a calorie deficit of 1,000 kcal per day. This can be done by reducing your food intake by 3,500 calories for seven days and increasing your daily activity to burn an additional 200 calories. However, it is important to note that reducing your calorie intake to 1,250 calories per day is too low and equates to starvation.
To make the process easier, you can start by calculating your daily calorie needs. Once you know how many calories you need to maintain your weight, you can subtract some calories to create a calorie deficit. To lose about half a kilo a week, you need a deficit of 500 calories per day. This deficit can be achieved by reducing food calories by 250 per day and increasing the intensity or duration of your workouts to burn an additional 250 calories two or three times a week through exercise. It is also important to make smart dietary changes and follow exercise regimens that support a healthy body and weight.
Avoid unhealthy, packaged, and processed snacks that contain extra calories as they will defeat the purpose of the weight loss plan. Additionally, budgeting the calories you eat for a weekly treat can help maintain motivation and self-control. By calculating how many calories you should eat per day and how many calories you should burn per day, you can get a better idea of your daily calorie needs and a rough estimate of when you'll be able to reach your ideal weight. With dedication and consistency, you can reach your goal of losing 5kg in five weeks.
