Losing 5kg is something almost anyone can achieve. However, losing 5kg of pure body fat and keeping it off six months later requires a system. If you rush in without a plan, you will lose water and muscle, your metabolism will slow down, and the yo-yo effect will catch up with you before you even buy new jeans. Here is your exact manual on how to do it right. So, How to Lose 5kg Fast?
1. The Numbers: Deficit Without Starvation
To burn 1kg of fat, you need a deficit of approximately 7,000 kcal. For 5kg (roughly 11 lbs), that is a total of 35,000 kcal.
- The Plan: Spread this over 8 to 12 weeks. This means a daily deficit of about 500 kcal.
- How to do it: Don’t just look at your plate. Cut 250 kcal from your diet (skip sugary drinks or evening carbs) and add 250 kcal through movement (brisk walking or hiking).
2. Losing Fat from the Belly
The most common question we get is: How do I lose belly fat? You cannot “spot-reduce” fat by doing sit-ups. Belly fat is often visceral fat, which is closely linked to insulin levels. To flatten your stomach, you must reduce chronic inflammation. The fastest way is to cut out liquid sugar and alcohol.
Add brisk walking—unlike high-stress running, walking doesn’t spike cortisol (the stress hormone), which is a key player in stubborn belly fat retention.
3. It’s Sugar, Not Fat
The real enemy is sugar and refined flour, not healthy fats. Consuming these causes a spike in blood glucose, triggering insulin. This is a “storage” hormone: while it’s in your blood, it locks your fat stores and shunts excess energy into body fat.
If you want to burn fat, you must keep insulin low by cutting out sugars, especially fizzy drinks, fruit juices, and alcohol.
Tip: ▶️ Sugar The Bitter Truth | Robert Lustig
4. Why You Need Protein
Protein protects your muscles—and muscles are your “combustion engine.” If you lose muscle, your basal metabolic rate drops.
- The Palm Rule: Every main meal should include a portion of protein the size of your palm (lean meat, fish, eggs, tofu, or pulses).
5. Movement: Walking & Rucking is King
Forget hours of suffering in the gym if you don’t enjoy it.
- 5kg down through walking: Add 45 minutes of brisk walking to your daily routine. It is the most reliable way to burn fat while protecting your joints. If you have joint issues, try swimming or fell walking with poles.
Editorial Bonus: 3 Quick Starts for Today
- Sleep one hour longer: Lack of sleep increases hunger hormones.
- Swap liquid calories for water: Soda and alcohol block fat burning.
- Measure your waist, not just your weight: The scales can lie due to water fluctuations. Your waist circumference is the true indicator of fat loss.
Frequently Asked Questions (FAQ)
Absolutely. Walking is the most sustainable way to burn fat because it keeps your heart rate in the “fat-burning zone” without spiking cortisol. For a 5kg loss, consistency is key. Aim for at least 10,000 steps a day, including some brisk “hill walking” or inclines to increase the calorie burn.
You might see the scales drop by 5kg in a week on a crash diet, but that is mostly water and muscle glycogen, not fat. As soon as you eat a normal meal, the weight will return. Our manual focuses on fat loss, which is a steady process over 8–12 weeks. This is the only way to avoid the yo-yo effect.
You don’t have to give up your social life, but hidden sugars in alcohol (especially beer and sweet ciders) spike your insulin and stop fat burning instantly. If you are serious about shrinking your waistline, try to limit alcohol during these 8 weeks or switch to a dry wine or spirits with soda water. Moderation is key—stick to the 80/20 rule.
This is common. Your body is efficient and adapts to movement. If your weight stops dropping, try changing your route, increasing your pace, or adding a light rucksack (rucking) to your walks. Also, remember to measure your waistline. If your clothes fit better but the scales aren’t moving, you are likely gaining lean muscle while losing fat.
Actually, walking in cooler weather can slightly increase your calorie burn as your body works harder to maintain its core temperature. Don’t let the rain stop you—get some decent waterproofs and keep going. A “brisk walk” in the wind burns more than a stroll in the sun!
