How to Lose 5kg of Fat?

On Starter

Struggling to shed those extra kilos? In this video, we break down the most effective strategies to lose 5kg of fat safely and sustainably. Discover how a balanced diet, consistent exercise, and smart lifestyle choices can help you reach your fat loss goals. Whether you're a beginner or looking to refine your approach, these tips will guide you on your journey to a healthier you. Don’t miss out—watch now and start your transformation today!  #FatLoss #WeightLossJourney #HealthyLiving

Transcript

00:00Hey everyone, welcome back to OnStarter.

00:02Today, we're diving into a question that many of you have been asking, how long does

00:06it take to lose 5 kgs of fat?

00:09Whether you're aiming for a weight loss goal or just curious about the process, we're

00:13going to break it down for you, so, let's get into it.

00:17First things first, it's important to understand that losing fat is not the same as losing

00:22weight.

00:23Weight loss can come from losing fat, muscle, or water.

00:26For this video, we're specifically talking about fat loss.

00:30The general rule of thumb is that a safe and sustainable rate of fat loss is about 0.5

00:35to 1 kg per week.

00:37This means that to lose 5 kgs of fat, it could take anywhere from 5 to 10 weeks, but remember,

00:43this is just a rough estimate.

00:45Several factors can influence how quickly you lose fat.

00:48Let's go over them.

00:501.

00:51Caloric deficit To lose fat, you need to consume fewer calories

00:54than you burn.

00:55This is called a caloric deficit.

00:57Generally, creating a deficit of 500 to 1,000 calories per day can lead to a loss of about

01:030.5 to 1 kg per week.

01:062.

01:07Exercise Incorporating both cardio and strength training

01:09into your routine can help accelerate fat loss.

01:13Cardio burns calories, while strength training builds muscle, which can boost your metabolism.

01:183.

01:19Diet quality The quality of your diet matters.

01:22Focus on nutrient-dense foods like vegetables, fruits, lean proteins, and whole grains, avoid

01:28excessive processed foods and sugary drinks.

01:304.

01:31Metabolism Everyone's metabolism is different.

01:34Factors like age, genetics, and muscle mass can affect how quickly you burn fat.

01:395.

01:40Consistency and patience Sustainable fat loss takes time.

01:44Consistency in your diet and exercise routine is key, don't be discouraged by minor fluctuations

01:49or slow progress.

01:51So, in summary, losing 5 kgs of fat can typically take between 5 to 10 weeks, depending on your

01:57individual circumstances.

01:59It's important to approach fat loss in a healthy and sustainable way.

02:03Here are a few tips to help you along the way.

02:06Track your progress with measurements and photos, not just the scale.

02:10Stay hydrated and get enough sleep.

02:12Seek support from friends, family, or a professional if needed.

02:16I hope you found this video helpful.

02:18If you did, make sure to hit that like button, subscribe to the channel, and click the bell

02:23icon so you don't miss any future videos.

02:26If you have any more questions or topics you want us to cover, drop them in the comments

02:30below.

02:31Thanks for watching and I'll see you in the next video.

02:34Stay healthy and motivated!

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