How to Lose 5Kg Fast

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If you’re in a hurry to lose weight for a special occasion, such as a reunion, wedding or vacation, there are simple ways to tweak your routine to drop pounds faster. Using certain steps, you can expect to lose up to 5kg — or about 11 pounds — within a matter of weeks, depending on your starting weight and fitness level.

Losing weight requires commitment.
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Step 1

Use meal replacements. Drinking a liquid meal replacement shake, such as SlimFast, in place of a regular meal has been proven to be effective for fast weight loss. Researchers at the North American Association for the Study of Obesity found that regularly drinking meal replacements improved a man’s likelihood of losing weight and keeping it off for more than a year. John Foreyt, Ph.D., recommends drinking a 180-calorie SlimFast shake for breakfast, and even replacing lunch if you’re really in a hurry to lose. Have a sensible dinner and you’ll see a positive change in the number on the scale within a matter of weeks.

Man adding meal replacement powder to drink
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Step 2

Try interval training. Cardio intervals — alternating periods of high intensity exercise with slower, more moderate effort — has been proven to be more effective at burning body fat than steady-state cardio workouts. Celebrity trainer Gunnar Peterson, whose clients include Penelope Cruz and Jennifer Lopez, knows the benefits of interval workouts. “They can change your body in ways that would take much longer to accomplish with regular, steady cardio. You’ll see a difference in weeks,” he says. Incorporate interval workouts into your exercise a few times a week, and keep workouts short. Interval routines, because they are higher-intensity, are best kept to 30 to 40 minutes long, says Kristi Molinaro, group fitness instructor at the Equinox fitness center in New York City.

Women exercising on rowing machines
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Step 3

Minimize starches. Temporarily cutting out starchy foods — even fiber-rich whole grains — and focusing on fresh fruits and vegetables results in speedy weight loss, according to Madelyn Fernstrom, Ph.D., Director of the Weight Management Center at the University of Pittsburgh Medical Center. This is because the body uses more water to digest and metabolize the nutrients in starchy foods, so eliminating them creates almost instantaneous fluid loss. Seeing the number go down on the scale so quickly is enough to give you a mental boost to keep up with your weight loss efforts.

Box of fresh vegetables
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Step 4

Ditch the diet soda. You might think that replacing regular soda with diet versions will save you calories and lead to weight loss, but think again. Researchers at the University of Texas Health Science Center at San Antonio found that people who consumed three or more servings of diet soda daily doubled their risk of becoming overweight or obese within seven to eight years compared to those who did not drink diet sodas. That’s because the artificial sweeteners in diet sodas may stimulate the body’s sugar receptors, causing cravings for more high-calorie sweet foods. For optimum weight loss in the shortest amount of time, drink water.

Woman drinking glass of water
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