How to lose 5 kg quickly: in 1 week, in 1 month, in 2 months, in 3 months?

[Article updated on 19/09/2023]

If you have 5 kg to lose to have a firm and toned figure, a slimming diet is essential to say goodbye to your little bulges. However, be careful not to skip the steps. Above all, don’t rush into your project. In any case, the right recipe consists of combining a healthy diet and regular exercise. Find out how to lose 5 kg in 1 week, in 1 month, in 2 months or in 3 months.

Before reading on

I’m not an expert in this field, but I am passionate about nutrition and health.

The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.


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Losing weight quickly: is it a good idea?

Fast and sustainable never go together when it comes to losing weight. With a quick slimming diet, you will achieve clearly visible results in less than 6 weeks. The secret being the considerable reduction in your caloric intake accompanied by regular physical effort. You don’t suffer too much, but the risk is the yo-yo effect after the diet. The body will tend to recover the lost pounds. However, this type of diet is not recommended in the long term.

How to lose 5 kg
Strict rules must be followed if you want to lose weight quickly

On the other hand, if you opt for a progressive slimming treatment, the results will only be visible after a few months. The big advantage is being able to return to a normal diet without the risk of easily regaining the weight you lost. Moderate weight loss is also effective for losing belly fat. Which is not at all possible with the rapid weight loss diet.

Either way, losing weight quickly may only be an idea to consider if you have at most 5 kilos to lose. If you’re planning a beach vacation or a special event that requires you to wear a nice dress, the Fast Diet might be right for you. However, if you have around ten kilos to lose, forget the idea of ​​losing weight quickly. Opt for a reasonable slimming treatment which will help you lose between 500 g and 1 kilo per week.

Is it possible to lose 5 kg in 1 week?

Very few people manage to lose 5 kg in 1 week and this is not without consequences on their health. Suffice to say that it is a severe diet that is very frustrating for your body. You have to remain realistic that wanting to lose around 700 g per day is the equivalent of what you need to lose in a week.

So to make this ultra-drastic diet possible, you have to spend a lot of energy and considerably reduce your calorie intake.

As the body requires a certain quantity of calories that must be respected, it is the physical effort that must be increased tenfold. Which requires you to do physical activity equivalent to more than 5 hours of jogging per day over a journey of around 40 kilometers. Even a renowned athlete would have difficulty achieving this. In addition to risking deficiencies, the body would also suffer fatigue linked to its great sedentary effort. Probable result: forced thinning accompanied by disruption of certain vital functions.

Those who have a lot of kilos to lose are sometimes tempted by this type of almost impossible diet with a view to losing 5 kilos in 7 days. Obesity victims often succeed, but they gain back more than 5 kilos during the following week. If you only have 5 kilos to lose to be in good shape, you must also persevere beyond a week.

Is it possible to lose 5 kilos in 1 month?

1 month to lose 5 kilos is much more reasonable than a week, but it is still quite delicate for your health. With this rapid weight loss diet, you will lose 1,250 kg per week. If you have little body fat, you need to make a lot of sacrifices to get there and the risk of a yo-yo effect does exist.

How to lose 5 kg
Losing 5 kg in 1 month is an achievable goal, but tricky

Those who have a lot to lose, however, are much more comfortable with this objective. They would more easily eliminate 5 kilos of their excess weight without depriving themselves too much. The effort must be regular and continuous from week to week and you must not give up at this stage. If they manage to maintain a pace of around 5 kilos per month, they will be able to lose at least 12.5 kilos in 2 and a half months.

In any case, losing 5 kilos in 30 days requires a considerable reduction in carbohydrate intake. Which deprives you of all foods with high glycemic indexes. Get used to drinking your drinks without sugar and banning from your diet all products likely to contain hidden sugars. Still respect your basic metabolism to stay healthy. Also favor vegetables, raw vegetables, fish, lean meats and 0% white cheese.

As for physical activities, opt for short, intense sessions and a little endurance sport. Running, cross training, TRX are, among other things, more recommended for losing 5 kilos in a month. You can get help from a sports coach if necessary.

How to lose 5 kg in 2 months?

To lose 5 kg in 2 months, you will have to eliminate 625 g per week, which is much more reasonable. In the long term, you can lose 15 kilos in 6 months. At this rate, you remain in good health throughout your slimming treatment and the result would be lasting.

To achieve this, the power supply must be regulated. Avoid processed foods and confectionery and favor fresh vegetables, oilseeds and foods sufficiently rich in lean protein. Get into the habit of cooking everything you eat at home during these 8 weeks. Use oil extracted from vegetable seeds which provides an interesting lipid contribution.

To increase your energy expenditure, practice moderate physical activities. If you like bodybuilding, opt for a simple program that would quickly change your fat mass into lean mass. The objective is to tone your muscles while avoiding gaining muscle volume.

Get help from a professional who will recommend exercises without equipment to do at home. This type of physical activity is suitable for both men and women. Jumping rope could also do the trick if you are looking to lose 5 kilos in 2 months.

How to lose 5 kg in 3 months?

To lose 5 kg in 3 months, you need to lose around 415 g per week. Which gives you 9 months of moderate slimming diet to lose 15 kilos. It is a very reasonable diet that does not tire the body.

How to lose 5 kg
You have some room if your wish is to lose 5 kilos in three months

In addition, the fat mass that is eliminated little by little is not likely to come back in great strides. This is your advantage if you choose to lose weight more slowly. The only downside is that it takes time and persistence to achieve your goal, but it’s worth it.

No need to do intense physical efforts if you are looking to lose 5 kilos in 12 weeks. Simply do your favorite activities several times a week. The choice is wide: running, skipping rope, swimming, bodybuilding exercises, yoga, fitness…

No need to drastically deprive yourself of food. The body allows itself to spend energy even when resting and weight loss becomes more natural. During these 12 weeks, you eat more fresh vegetables than meat. Whole grains, lean proteins and foods rich in fiber and nutrients are preferred. On the other hand, processed and refined products should be excluded from your diet.

What should you do at the same time to effectively lose weight?

You are more likely to achieve your goal of losing 5 pounds in less than 3 months if you get enough sleep. Full, peaceful sleep helps you avoid hormonal upheaval. Leptin levels increase during sleep. If you have a lot, you will still feel full the next day. Which helps you avoid snacking and adopt a healthy diet.

To optimize your slimming treatment, drink herbal tea from time to time and benefit from its soothing and slimming properties. Among the most effective slimming drinks, you have:

  • Lemon ginger tea for good digestion and improvement of the immune system;
  • Chamomile tea for great relaxation and quality sleep;
  • Grape juice for better fat burning;
  • The cocktail of cucumber, honey and parsley to curb your appetite.
  • Passionflower herbal tea for a restorative night.

You can also adopt powerful appetite suppressants which promote a feeling of satiety or one of the best fat burners on the market to accelerate your slimming treatment. Choose products based on natural ingredients that pose no health risk.

For example, you have PhenQ whose components eliminate fat at different levels. This product has already proven itself among victims of obesity. For its part, the food supplement Zotrim is an effective appetite suppressant to lose weight without frustration.


  • Free shipping
  • Join over 190,000 satisfied customers
  • Up to 2 free bottles
  • 60-day money-back guarantee
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Order PHENQ now on the official website

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