How to Lose 5 kg in a Week sounds exciting, but let’s be honest—it’s not easy. However, with focus, discipline, and the right strategy, many people successfully lose weight rapidly, especially before an event like a wedding, photoshoot, or vacation.

In this detailed guide, you’ll learn how to reduce 5 kg in 7 days safely, without harming your health. We will focus on realistic strategies, including diet plans, workout routines, water balance, sleep, and mindset shifts.

Important Note:
Although rapid weight loss is possible, always listen to your body. If you feel weak or dizzy, slow down the process. Health comes first!

What Actually Causes Quick Weight Loss?

In the first few days of dieting, you usually lose water weight, not pure fat. By cutting carbs, sugar, and sodium, your body releases excess water, leading to fast initial weight loss.

1 kg weight = 7,700 calories
To lose 5 kg, you need a calorie deficit of about 38,500 calories in one week, which is not easy. Therefore, your strategy must include:

• Very low-calorie diet (VLCD)
  
• Increased physical activity
  
• Water detox
  
• Strict lifestyle discipline
  

Is Losing 5 kg in a Week Safe?

 ✔ Possible with strict plan
✔ Recommended only for short-term goals
✔ Not suitable for people with health issues
❌ Not sustainable long-term
❌ Don’t follow this diet for more than 7 days

Always consult a doctor if you have diabetes, heart issues, or any medical condition.

7 Steps to Lose 5 kg in 7 Days

Step 1: Follow Low-Calorie, High-Protein Diet

• Daily calorie intake: 800–1100 only
  
• Avoid all junk food
  
• Eat every 3–4 hours in small portions
  

Allowed Foods

✔ Boiled eggs
✔ Chicken breast (grilled/boiled)
✔ Oats, quinoa
✔ Greek yogurt
✔ Vegetables (spinach, broccoli, cucumber)
✔ Fruits (apple, grapefruit, berries)
✔ Lemon water, herbal tea

Avoid Completely

• Sugar, sweets, chocolates
  
• Rice, roti (limit carbs)
  
• Soft drinks
  
• Fried items
  
• Bakery products
  

Step 2: Drink 3–4 Liters of Water Daily

• Start your day with warm lemon water
  
• Add mint, cucumber for detox
  
• Avoid cold drinks, soda, packaged juices
  

Tip: Drink a glass of water before every meal → reduces hunger.

Step 3: Do These Workouts Daily

Exercise	Duration
Jumping jacks	2 mins
HIIT (burpees, mountain climbers)	20 mins
Fast walking / treadmill	30 mins
Skipping	10 mins
Plank & core workout	10 mins

🔹 Target: 60–90 minutes daily
🔹 Preferably in the morning on an empty stomach

Step 4: Sleep Minimum 7 Hours

Poor sleep increases ghrelin (hunger hormone) → causes overeating.

✔ Sleep by 10:30 PM
✔ Avoid mobile before bed
✔ Keep your room cool and dark

Step 5: Reduce Stress

Stress leads to belly fat storage.
Try:

• Deep breathing (5 min daily)
  
• Short walk
  
• Listening to relaxing music
  

Step 6: Cut Carbs After 6 PM

After evening, just protein + vegetable-based dinner.

Example: Grilled chicken + cucumber salad

Step 7: Track Your Progress

• Weigh yourself daily (morning)
  
• Note food intake
  
• Weekly goal: 0.7 kg per day
  

7-Day Diet Plan for 5 kg Weight Loss

Day	Breakfast	Lunch	Dinner	Snacks
1	2 boiled eggs + green tea	Grilled chicken + veggies	Vegetable soup	Apple
2	Oats + chia seeds	Tuna salad	Boiled eggs	Grapefruit
3	Detox drink	Chicken breast	Stir-fried veggies	Cucumber
4	Greek yogurt	Quinoa + grilled fish	Soup	Nuts (5-6)
5	Lemon water	Brown rice (small)	Boiled lentils	Green tea
6	Smoothie	Vegetable salad	Egg whites	Pear
7	Intermittent fasting	Fruit bowl	Soup	Herbal tea

Best Exercises to Burn 5 kg Fast

Fat Burning HIIT (Do 3 rounds)

1. Burpees – 15 reps
   
2. Mountain climbers – 20 reps
   
3. Skipping – 100 jumps
   
4. Squats – 20 reps
   
5. Jumping lunges – 10 reps per leg
   

Water Detox Schedule

6 AM: Warm lemon water
9 AM: Green tea
12 PM: Cucumber + mint water
4 PM: Herbal tea
9 PM: One glass water (no sugar drinks)

Real-Life Example

Fatima, a 27-year-old woman, needed to lose weight before her wedding. She followed:
✔ 1000 calorie diet
✔ 45-min HIIT workout
✔ 7 hours sleep
✔ No carbs after 5 PM

Result: She lost 4.8 kg in 7 days and felt more active.
She continued with a healthy lifestyle and lost 8 kg more in the next month!

People Also Ask

How many calories to burn 1 kg fat?

About 7,700 calories deficit required for 1 kg.

Can I lose 5 kg without exercise?

Very difficult and unhealthy. Exercise speeds up fat loss.

Is lemon water enough for weight loss?

It helps detox and improves metabolism, but it’s not a magic drink.

How to lose weight without gym?

Walking + skipping + home workouts + diet control.

Best time for exercise?

Early morning empty stomach or 2 hours after a light meal.

Conclusion

Losing 5 kg in a week is possible, but only if you’re disciplined and follow the plan strictly. This method should be followed only for short-term goals, and afterward, you must switch to a balanced diet and moderate exercise to maintain results.

✔ Start with a calorie deficit
✔ Increase activity
✔ Drink more water
✔ Sleep well
✔ Avoid sugar & junk food

Your body is your responsibility—lose weight safely, not quickly at the cost of health.