How to lose 5 kgs in 2 weeks?

How to lose 5 kgs in 2 weeks? Losing 5 kilograms in 2 weeks is possible, but you need to know the right way to do it. This guide shows you exactly what works based on real research and proven methods.

Can You Really Lose 5 Kilograms in 2 Weeks?

Yes, you can lose 5 kilograms in 2 weeks. Research shows people who combine proper eating with daily movement lose weight faster than those who only diet. Studies prove that losing 0.5 to 1 percent of your body weight per week keeps your muscle while burning fat.

For a 100-kilogram person, losing 5 kilograms in 14 days means dropping about 0.7 percent of body weight weekly. This sits right in the safe zone that research supports.

What Should You Eat to Lose Weight Fast?

Cut your daily food intake by 500 to 750 calories below what you normally eat. This creates the deficit your body needs to burn stored fat.

Protein becomes your best friend during weight loss. Research from 2018 shows eating 0.8 grams of protein per pound of body weight helps you keep muscle while losing fat. For a 100-kilogram person, this means eating about 160 grams of protein daily.

Here’s what your plate should look like:

1. Fill half your plate with vegetables
2. Add a palm-sized serve of lean protein (chicken, fish, eggs, or lean beef)
3. Include one fist-sized serve of complex carbs (potatoes, oats, or beans)
4. Keep fats small (one tablespoon of oil or half an avocado)

Foods that speed up fat loss:

• Chicken breast and lean beef
• Fish and eggs
• Greek yogurt
• Vegetables (broccoli, spinach, carrots)
• Potatoes and sweet potatoes
• Oats and beans
• Fruit (apples, bananas, oranges)

Foods to avoid:

• Chips and processed snacks
• Soft drinks and juice
• White bread and pastries
• Takeaway food
• Lollies and chocolate bars

How Much Water Do You Need to Drink?

Drink 2 to 3 liters of water every day. Research shows drinking water before meals helps you eat less food. One study found people who drank 500ml of water before eating consumed fewer calories and lost more weight.

Water also burns extra calories through a process called thermogenesis. Your body uses energy to heat cold water up to body temperature. Drinking cold water throughout the day adds up to burning an extra 100 to 200 calories.

What Exercise Burns Fat the Fastest?

Walking burns fat without making you exhausted. Research proves walking 7,000 to 12,000 steps daily helps people lose weight and keep it off.

A 30-minute walk burns 100 to 200 calories for most people. Do this every day and you burn an extra 1,400 to 2,800 calories per week. That equals losing an extra 0.2 to 0.4 kilograms weekly just from walking.

Your daily movement plan:

1. Walk 30 minutes in the morning
2. Take a 15-minute walk after lunch
3. Walk 15 minutes after dinner
4. Park further from shops
5. Take stairs instead of lifts

Add strength training three times per week. Lifting weights or doing bodyweight exercises (push-ups, squats, lunges) keeps your muscle while you lose fat. Research shows people who combine strength training with dieting lose more fat and keep more muscle than people who only diet.

How Do You Stop Feeling Hungry All the Time?

Protein stops hunger better than any other food. Studies show eating protein at every meal reduces cravings and helps you feel full longer.

Eat protein within an hour of waking up. Research proves people who eat a high-protein breakfast feel less hungry throughout the day and eat fewer total calories.

Hunger-fighting strategies:

1. Eat protein at every meal
2. Drink water before eating
3. Fill up on vegetables first
4. Eat slowly (take 20 minutes per meal)
5. Get 7 to 8 hours of sleep

Sleep matters more than most people think. Research shows people who sleep less than 7 hours burn less fat and feel hungrier. One study found sleep-deprived dieters lost 55 percent less fat than well-rested dieters eating the same calories.

What Does a Perfect Day of Eating Look Like?

Breakfast (7am):

• 3 eggs scrambled
• 2 slices of wholegrain toast
• 1 cup of vegetables
• Water

Lunch (12pm):

• Grilled chicken breast
• Large mixed salad
• 1 medium potato
• Water

Snack (3pm):

• Greek yogurt
• 1 piece of fruit

Dinner (6pm):

• Grilled fish or lean beef
• 2 cups of steamed vegetables
• Half cup of rice or pasta
• Water

This meal plan gives you roughly 1,500 to 1,800 calories with high protein to protect your muscle.

How Much Does Weight Loss Cost?

Weight loss costs less than most people think. You save money by cutting out takeaway food and snacks.

Weekly food costs (Australian dollars):

• Chicken breast: $12 per kilogram
• Eggs: $6 per dozen
• Vegetables: $15 to $20
• Fruit: $10 to $15
• Greek yogurt: $8
• Oats and rice: $5

Total weekly cost: $60 to $80

Compare this to buying takeaway food three times per week at $15 per meal ($45) plus daily coffee and snacks ($50). You actually save money eating whole foods at home.

Frequently Asked Questions

Will I lose muscle along with fat?
No, not if you eat enough protein and do strength training. Research shows eating 0.8 grams of protein per pound of body weight and lifting weights three times weekly protects your muscle during weight loss.

Can I eat carbs and still lose weight?
Yes. Carbs don’t stop fat loss. Eating too many total calories stops fat loss. Research proves people lose the same amount of weight on low-carb and higher-carb diets when calories match.

Do I need to count every calorie?
No. Focus on eating mostly whole foods, filling half your plate with vegetables, and eating protein at every meal. This naturally reduces your calorie intake without obsessive counting.

What if I stop losing weight after one week?
Keep going. Weight loss never happens in a straight line. Your body holds water some days and releases it other days. Measure your progress over two weeks, not day to day.

Can I have one cheat meal?
Yes, but keep it reasonable. One large meal won’t ruin your progress, but eating 3,000 extra calories can wipe out three days of hard work.

Your Action Plan

Start tomorrow morning. Weigh yourself, take measurements, and commit to following this plan for 14 days straight.

Week 1 and 2 checklist:

• Eat protein at every meal
• Drink 2 to 3 liters of water daily
• Walk 30 to 60 minutes every day
• Strength train 3 times per week
• Sleep 7 to 8 hours nightly
• Weigh yourself every 3 days

Research shows people who track their food and exercise lose twice as much weight as people who don’t track anything. Write down what you eat or use a simple app to stay accountable.

You can lose 5 kilograms in 2 weeks by eating the right foods, moving your body daily, and staying consistent. The science backs this up, and thousands of people prove it works every year.