HomeWeight LossDiet MenuAchieve Your Ideal Weight: Lose 5 Kilos in 5 Weeks!

Achieve Your Ideal Weight: Lose 5 Kilos in 5 Weeks!

Are you tired of the endless cycle of fad diets and rigorous workout routines that promise a quick fix to shed those stubborn 5 kilos? You might have even searched for methods to lose 5 kg in a week with exercise, only to be overwhelmed by the myriad of extreme suggestions. Are you looking for a sustainable and effective approach to lose 5 kilos in 5 weeks, tailored to fit into your busy lifestyle? If your answer is a resounding “yes,” then you’ve arrived at the right place.

This blog will guide you through the maze of weight loss, providing practical strategies, thorough meal plans, and tempting snack ideas. Let’s embark on this transformative journey together and achieve that “lose 5 kilos in 5 weeks” goal to embracing a healthier, happier you. 

How to Lose 5 Kilos in 5 Weeks?

You need to know: The Reality Behind Losing 5kg Of Fat

It’s crucial to consume enough vegetables, promoting a feeling of fullness and satisfaction. Incorporating at least two to three cups of salad or vegetables in your main daytime meal can significantly contribute to your weight loss efforts. Adjust your meal timing to have a larger, substantial meal during lunch and a significant afternoon snack, allowing for a lighter evening meal.

Provide your body with a 10-12 hour fasting period overnight to support weight management. Many people have prolonged eating durations, which restricts the fasting window. By restricting your food intake by early evening, you can effectively shift your calorie consumption forward, reducing the likelihood of overeating at night and promoting better metabolism. 

how to lose 5 kilos in 2 weeks
how to lose 5 kilos in 2 weeks

Aim for a solid 8 hours of sleep, which serves as a good benchmark for most individuals. When you’re committed to rigorous training, your body demands a lot. During deep sleep at night, your body undergoes essential repair processes.

To ensure quality sleep, if your bedtime is set for 10 pm, turn off the TV and all electronic devices by 9 pm. This rule applies to all screens. About an hour before bed, replace screens with a book to provide your mind with a break from excessive stimulation, facilitating a quicker transition to deep sleep.

Resist the urge to skip meals thinking it’ll help with weight loss. Skipping meals can lower your metabolism, causing your body to burn fewer calories. Moreover, skipping meals can lead to fatigue, affecting your overall well-being and hindering your weight loss journey. 

Work out to Lose 5 Kilos in 5 Weeks 

To achieve a 5-kilo weight loss within 5 weeks, maintaining a consistent and moderate-intensity workout routine is essential. Aim for a level of exertion that leaves you working hard, lightly out of breath, yet capable of engaging in a conversation. Adjust the pace as needed to keep your heart rate within the optimal range for consistent training. Prioritize a mix of strength training, such as BodyPump classes, and High-Intensity Interval Training (HIIT) exercises for effective results. 

How to Lose 5 Kilos in 5 Weeks: Recipes 

Recipe 1: Tandoori Chicken and Crispy Cauliflower to lose 5 kilos in 5 weeks 


  • 250g plain Greek yogurt or dairy-free alternative 
  • 2 tbsp tandoori spice mix (see Pro Tip below) 
  • 2 small chicken thigh fillets (200g total), skin on 
  • 1/2 head of cauliflower, cut into florets 
  • 1/2 small red onion, finely sliced 
  • Juice of 1 lemon 
  • 1 tbsp extra-virgin olive oil 
  • 1 tbsp tapioca flour 
  • Sea salt and freshly ground black pepper 
how to lose 5 kilos in a week
how to lose 5 kilos in a week


  • Preheat the oven to 200°C 
  • Mix 125g of yogurt, one tablespoon of tandoori spice mix + half the lemon juice. Add the chicken. Refrigerate for 10-15 minutes. 
  • In another bowl, toss the cauliflower with olive oil, tapioca flour, remaining tandoori spice mix, and a pinch of salt. 
  • Arrange cauliflower on the baking tray + marinated chicken + red onion. Bake for 25-30 minutes until chicken and cauliflower is golden brown. 
  • For a lemony yogurt dressing: lemon juice + yogurt.
  • Serve chicken and roasted red onion on a bed of cauliflower, topped with remaining red onion and a dollop of lemony yogurt. Season with salt and pepper. 

Stats per serve: Calories: 419 Protein: 47.7g Fat: 14.8g Carbs: 25.4g 

Recipe 2: Bangkok Barramundi in a Bag 


  • 100g butternut pumpkin, cut into 5mm thick triangle shapes 
  • 1 x 125g barramundi fillet, skin removed and pin-boned 
  • 1 tbsp red curry paste 
  • 100g canned cherry tomatoes 
  • 2 tbsp finely chopped coriander leaves 
  • 2 tsp extra-virgin olive oil 
  • Sea salt and freshly ground black pepper 
  • Juice of 1 lime (optional) 
lose 5 kilos in 5 weeks
lose 5 kilos in 5 weeks

Method for your lose 5 kilos in 5 weeks meal:

  • Preheat the oven to 200°C
  • Add a layer of pumpkin triangles in the middle, the same width and length as the barramundi fillet. Drizzle with one teaspoon of olive oil and top with barramundi. 
  • Whisk red curry paste, cherry tomatoes + three-quarters of the coriander. Pour over barramundi, drizzle with remaining olive oil, season with salt and pepper. 
  • Bring the corners of the baking paper together and twist to enclose, then tie tightly with kitchen twine, bake for 20 minutes. 
  • Allow to rest for five minutes, then open the parcel, sprinkle with remaining coriander, add a squeeze of lime juice if desired, and enjoy. 

Stats per serve: Calories: 325 Protein: 31.1g Fat: 15g Carbs: 14.1g 

Recipe 3: Caramelized Banana and Cinnamon Porridge 


  • 45g gluten-free rolled oats 
  • 1/2 tsp ground cinnamon, plus extra for sprinkling 
  • 1 tbsp fine coconut sugar, plus extra for sprinkling 
  • 1 banana (about 120g), sliced diagonally 
  • 2 tbsp plain Greek yogurt or coconut yogurt 
  • 250ml filtered water 
  • 1 tsp coconut oil 
lose 5 kilos in 5 weeks recipes
lose 5 kilos in 5 weeks recipes


  • Combine oats, cinnamon, and filtered water in a saucepan. Cook on low heat, stirring occasionally, for six to eight minutes until creamy. 
  • In a frying pan, melt coconut oil, coconut sugar + a splash of water. Add banana slices and fry on each side for three to four minutes until caramelized. 
  • Spoon the porridge into a bowl, top with caramelized banana, yogurt, and sprinkle with extra cinnamon and coconut sugar. 

Stats per “lose 5 kilos in 5 weeksserve : Calories: 356 Protein: 10.1g Fat: 8.8g Carbs: 59.4g 

How to Lose 5 Kilos in 5 Weeks: Diet Plan 

Losing 5 kilos in 5 weeks through a well-structured diet plan is achievable with dedication and a focus on healthy, sustainable habits. Here are some BodyfitNT ideas:

Day 1: 

5 kilos in 5 weeks
5 kilos in 5 weeks
  • Breakfast: Glass of warm water with lemon and honey, oatmeal with chia seeds in non-dairy milk (e.g., almond milk). 
  • Lunch: Mixed vegetables, dal, multigrain rotis, green salad. 
  • Dinner: Bottle gourd curry, dal, brown rice, roti, buttermilk. 
  • Snack: Green tea with soaked almonds. 

Day 2: 

how to lose 5 kg in a week with exercise
how to lose 5 kg in a week with exercise
  • Breakfast: Cucumber detox water, vegetable-stuffed rotis, curd, a small apple. 
  • Lunch: Skimmed milk paneer curry, dal, spinach rice, rotis. 
  • Dinner: Vegetable soup, lentil curry, carrot and peas curry, rotis, salad. 
  • Snack: Small banana, buttermilk. 

Day 3: 

how to lose 5 kilos in 4 days
how to lose 5 kilos in 4 days
  • Breakfast: Cucumber detox water, yogurt smoothie with fruits and nuts, omelette (1 egg), multigrain toast. 
  • Lunch: Green gram whole dal, methi rice, roti, green salad. 
  • Dinner: Sautéed vegetables with paneer, roti, green chutney, salad. 
  • Snack: Green tea with a small bowl of roasted chickpeas. 

Day 4 of “lose 5 kilos in 5 weeks” meal:  

i want to lose 5 kilos in 2 weeks
i want to lose 5 kilos in 2 weeks
  • Breakfast: Peas poha, green chutney, coffee with a little sugar. 
  • Lunch: Mixed vegetables, lentil curry, brown rice or rotis. 
  • Dinner: Palak chole, steamed rice, tomato and beetroot salad. 
  • Snack: Papaya, glass of buttermilk. 

Day 5: 

how to lose 5 kilos in 6 weeks
how to lose 5 kilos in 6 weeks
  • Breakfast: Lemon detox water, daliya upma, curd. 
  • Lunch: Low-fat paneer curry, missi rotis, salad. 
  • Dinner: Vegetable khichdi, curd, palak tomato soup. 
  • Snack: Moong dal chila (Mung bean pancakes), green chutney, green tea. 

Day 6: 

diet to lose 5 kilos in 2 weeks
diet to lose 5 kilos in 2 weeks
  • Breakfast: Sambar, small multigrain idlis, coconut chutney. 
  • Lunch: Moong dal sprouts, stuffed vegetable paratha, curd, salad. 
  • Dinner: Green vegetable (any), bajra rotis, dal, green salad. 
  • Snack: Masala chaas, soaked almonds. 

Day 7: 

how to lose 5 kilos in 3 weeks
how to lose 5 kilos in 3 weeks
  • Breakfast: Daliya with milk (no sugar), banana. 
  • Lunch: Low-fat paneer curry, dal, bajra rotis, rice, salad. 
  • Dinner: Egg curry, brown rice, salad. 
  • Snack: Besan chillas with green chutney. 

Lose 5 kilos in 5 Weeks: Tips

  1. Regular Weigh-Ins: Weigh yourself consistently to monitor your progress, but keep in mind that daily fluctuations are normal.
  2. Adjustments: If your weight loss has plateaued, consider adjusting your caloric intake or increasing physical activity.
  3. Stay Active: Complement your “lose 5 kilos in 5 weeks” diet with regular exercise with combine of cardio and strength training.
  4. Mindful Eating: Continue practicing portion control and mindful eating to prevent regaining the lost weight.
  5. Stay Hydrated: Maintain your water intake, as proper hydration is essential for overall health.
  6. Plan Ahead: Create a sustainable lose 5 kilos in 5 weeks meal plan for the future that includes a variety of foods you enjoy while staying within your calorie goals.

Idea Snack Lists help you Lose 5 Kilos in 5 Weeks 

Snack Options – Choose Any Two Daily!

how to lose 5 kilos in 5 weeks
how to lose 5 kilos in 5 weeks

Option 1: 1 apple and 1 matchbox-sized serve of full-fat cheese (700kJ) 

Option 2: Vegetable sticks and 1/4 cup hummus (600kJ) 

Option 3: 1 piece of fruit and a handful of nuts (400kJ) 

Option 4: 100g natural yogurt with berries, cinnamon, and almonds (400kJ) 

Option 5: 1 small latte (400kJ) 

Option 6: 2 Corn Thins with 1 teaspoon of no added sugar peanut butter (400kJ) 

Option 7: Yogurt paddle pop with fruit and nuts (450kJ) 

Option 8: Frozen grapes and bananas (480kJ)


In summary, with dedication, a balanced diet, and mindful snacking, achieving your goal to lose 5 kilos in 5 weeks is absolutely attainable. Remember, it’s about making sustainable lifestyle changes that go beyond a mere number on the scale.

For more in-depth blogs on health, fitness, and practical weight loss tips, explore BodyfitNT and continue your journey toward a healthier, livelier version of yourself. Embrace the transformation and let’s conquer those fitness goals together! Stay tuned for more empowering content. 

Please enter your comment!
Please enter your name here

Most Popular


Connect to premium health insights.

Become a savvy user with expert knowledge across diverse health topics.