How To Lose 5 Kg in 1 Day

Losing weight is one of the hardest challenges to overcome in your life. No matter what methods you try, how much calorie intake you cut, or how many cardio sessions you do per week, those extra kilos don’t want to be cut for some reason. Usually, when this happens, there are two things that could potentially happen, you either give up trying and just accept the fact that your body will never change, or you end up setting unrealistic goals and looking for impossible shortcuts that will make you lose a certain amount of weight in a limited time. And this is the exact reason why you’re here, to look for how to lose 5 kg in 1 day.

Losing 5 kg naturally in 1 day is impossible since the body is only capable of losing 0.5 to 1 kg per week. However, setting that amount of weight loss as a goal is a good way to push your body to the limits and get as close to it as possible.

In this article, we’ll talk about if it’s really possible to lose 5 kg in 1 day, how fast you can lose that amount and the right way to do it. 

Is it Possible to Lose 5 Kg in 1 Day?

is it possible to lose 1 kg in 1 day

Before answering this question, I just need to quickly make a disclaimer about the whole purpose of this blog. My most important goal is to deliver the most accurate information without selling any false lies and unrealistic goals even if that means that I have to be as transparent as possible.

Unlike what you’re going to find all over the internet or what might those “fitness gurus” tell you, losing 5 kg in a single day is impossible, and here is my reasoning behind it:

Why it’s Unrealistic

Setting unrealistic goals of losing as much weight as possible in a short period of time is a pretty common misconception among overweight people. It’s definitely a noble goal that I personally respect very much, but it’s simply misguided by all the misinformation out there.

There are some people that have been struggling with being overweight their entire life, so when they decide to partake in a weight loss transformation journey, they hope to see results instantly. And that’s pretty normal, especially if it’s your first time trying to lose weight since seeing results as fast as possible is the only way to prove that what you’re doing will actually work and to provide some sort of feedback.

Let’s try and put this into perspective so you understand better what I’m talking about. Let’s say you’ve been overweight your entire life by 20 kg. When you introduce food to your body, it has been accustomed to a certain way of dealing with it. It takes all the essential nutrients (protein, carbs, fat) and assigns them to specific areas in your body and it’s been doing this for years.

One day, you suddenly decided to follow a “method” that will allow you to lose 5 kg in 1 day, here is the part that will shock you:

1 kg of fat is equivalent to about 7700 calories. This means that if you want to burn 1kg of fat, you must have a calorie deficit of 7,700. So if you want to lose 5 kg in 1 day, you’ll need to have a deficit of about 38500 calories. In other words, you’ll need to go on a 275 miles cardio session which is just absurd. 

In addition to that, since your body has been so used to excess calories for years, suddenly hitting it with a massive calorie deficit will make it think that you’re starving. As a result, it’s going to retain as many calories, water, and fat as possible in order to assist you. So it will take a lot of time before you even start noticing the weight loss. 

Realistically speaking, in order to lose 5 kg, you’ll need, at the very least, two to three weeks if you follow the correct methods.

Why it’s a Good Idea

As I mentioned in the beginning, even though losing 5 kg in a day is an impossible task, setting it as a goal is a good idea since it allows you to challenge yourself.

We, humans, are such complex and interesting creatures that are always looking for new challenges to overcome. It’s the best way to motivate ourselves and push our minds and bodies to their limits in order to get as close as possible to those unrealistic goals. 

If you just say “I want to lose 0.1 kg in a month”, then your progress will be super slow and you’ll only work towards reaching that simple goal. However, when you say “I want to lose 5 kg in 1 day”, yes it’s unrealistic, but it’s a good way to work hard and motivate yourself.

How to Lose 5 Kg in 1 Day?

how to lose 5 kg in 1 day

Since this goal is unrealistic, what I really mean is “how to get as close to it as possible and by using the right methods”. If you follow the correct ways, you’ll be able to realistically lose about 1 to 2 kg in a week which is still impressive. And here is how you can do it:

Drink a Lot of Water

And when I say “a lot”, I really mean it. Water is the source of everything in our life, and it’s considered the main fuel for our bodies to function normally. If you’re not meeting the minimum daily water intake, then your body will retain it as a way to make up for your deficit consumption. 

  • Drink 4 to 5 liters per day
  • Add 3 to 4 extra cups of way to your day
  • Don’t overdo it an over-increase is unhealthy and will mess up your sleeping patterns and lead to a discomfort
  • You can include juices and other fun drinks to mix it up a little bit but keep it to a minimum

Engage in Physical Activity

When you engage in some sort of physical activity like a type of sport, cardio, or weight-lifting, you’ll burn more calories at a quick rate which will make reaching a calorie deficit a lot easier. In addition to that, you’ll also get thirsty pretty often which will allow you to drink more water.

  • Get used to walking for at least 30 min after big meals
  • Engage in cardio sessions at least 3 to 4 times a week
  • Learn to be more active throughout the day and avoid using shortcuts that will make lazier
  • Practice some form of sport that burns a lot of calories like swimming, basketball, and so on

Eat Less Salt

Salt contains a lot of sodium which can cause a lot more water retention in the body, make your deficit harder to reach, and make you feel bloated all the time. Keep salt consumption to a bare minimum (no more than 1500 mg per day)

  • Avoid food that has been processed and go for healthier options like rice, eggs, fresh fruits and vegetables, salads, seeds, and so on. 
  • Cut food that contains a lot of salt like cereal, baked goods, cheese, anything canned, bread, and so on.

Eat Less Starch

Starch is just like sodium in terms of making your body retain more water. This means that cutting it from your diet will help you reach a deficit much easier. Avoid foods like:

  • Potatoes
  • Pasta
  • French fries
  • Cookies
  • Cake

Eat More Fiber

And the best way to consume fiber is while having breakfast. It will help you digest food much easier throughout the whole day which means that you’ll feel a lot less bloated.

  • Eat breakfast as soon as you wake up
  • Consume at least 30 grams of fiber per day
  • Keep your breakfast between 300 to 600 calories

Exercise In The Morning

When you’re trying to lose weight, I highly recommend exercising in the morning since it’s the time when your digestive system and metabolism are most efficient and thus, process waste out of your body more quickly. Make sure to:

  • Go to the gym in the morning
  • Keep your workouts short and effective and don’t overdo it
  • Do some form of a short cardio exercise (15 to 30 minutes) when you wake up and before having breakfast


Although setting up ambitious goals like 5 kg in 1 day is a good idea, the most important thing to keep in mind is that you need to stay motivated throughout the whole journey of weight loss. Since your body will not be used to the sudden changes that you’ll put it through, if you ever decide to give up, you’ll just end up gaining even more weight. 

Stick to the right methods, stay motivated, and always remember that weight loss is a long journey that needs a lot of hard work and dedication. 

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