Do not try to lose 5 kg of body fat in one week; that is not realistic or safe
Create a calorie deficit of about 500 to 1000 kcal per day
Eat mostly lean protein, vegetables, fruit, and whole grains
Avoid sugary drinks, alcohol, fried foods, and ultra-processed snacks
Keep portion sizes small and consistent
Drink plenty of water throughout the day
Reduce salt intake to help limit water retention
Walk 8,000 to 12,000 steps daily
Do 30 to 60 minutes of exercise most days
Include strength training 2 to 4 times during the week
Sleep 7 to 9 hours each night
Do not skip meals if it leads to overeating later
Track food intake and body weight daily
Stop if you feel dizzy, weak, or unwell
Consult a doctor or dietitian before attempting rapid weight loss