Yes, you can safely lose 5kg in 3 months. This equals about 0.4kg per week, which sits comfortably within the recommended safe weight loss range of 0.5 to 1kg weekly. Your body can handle this pace while keeping muscle, energy levels up, and metabolism working properly.
Eat at a Calorie Deficit
Cut 300 to 500 calories each day from what you currently eat.
Your body burns fat when you eat less than it needs each day. The average person needs between 1,800 and 2,500 calories daily depending on size, age, and activity level. Taking away 300 to 500 calories creates enough of a gap to lose fat without your body feeling starved or stressed. When the deficit is too big, your metabolism slows down, you lose muscle instead of fat, and hunger becomes hard to ignore. This smaller gap keeps your hormones balanced and helps you stick to the plan long term.
Track everything you eat for three days. Write down every meal, snack, and drink. Use a simple app or notebook to see where your calories come from. Once you know your baseline, cut portion sizes slightly or swap high calorie foods for lighter options like vegetables, lean protein, and whole grains.
Move More Each Week
Aim for 150 minutes of moderate exercise plus two strength sessions weekly.
Exercise burns extra calories and tells your body to hold onto muscle while dropping fat. Cardio like walking, cycling, or swimming gets your heart rate up and creates immediate calorie burn during the session. Strength training builds or maintains lean muscle, which burns more calories all day long even when resting. When you combine both types, fat loss speeds up and your body looks tighter and more toned.
Start with 30 minutes of brisk walking five days each week. Add two gym sessions or home workouts using bodyweight exercises like squats, push ups, and planks. Gradually increase intensity as fitness improves.
9 Steps To Shed 5–10kg in 6 Weeks
While spending as little as 90 minutes per week in the gym!
Includes an exercise plan, nutrition plan, and 20+ tips and tricks.
Without dead boring diets that are like watching paint dry
Without getting results at a snails pace
Gym or at home version
Eat Whole Foods Most of the Time
Build meals around vegetables, lean protein, whole grains, and healthy fats.
Processed foods pack in extra calories, sugar, salt, and unhealthy fats that make fat loss harder. Whole foods like chicken, fish, eggs, beans, brown rice, oats, leafy greens, and fruits keep you full longer because they contain fiber and nutrients your body actually needs. Protein repairs muscle after workouts and reduces hunger between meals. Fiber slows digestion so blood sugar stays steady and cravings drop.
Fill half your plate with non starchy vegetables. Add a palm sized serve of protein like chicken, fish, tofu, or legumes. Include a fist sized portion of carbs like sweet potato or quinoa, and a thumb sized amount of healthy fat like avocado, nuts, or olive oil.
Stay Consistent for 12 Weeks
Track progress weekly and adjust if results stall.
Weight loss happens in stages, not a straight line. Some weeks you’ll drop a full kilo, other weeks the scales barely move even when doing everything right. Water retention, sleep quality, stress levels, and hormones all affect daily weight. Consistency over time matters more than perfection each day. Most people see the biggest results in the first six months, then weight loss slows or plateaus as the body adapts.
Weigh yourself once a week at the same time. Measure waist, hips, and chest monthly. Take progress photos every four weeks. If the scales stop moving for two weeks straight, cut another 100 to 200 calories or add 30 minutes extra movement.
How Much Weight Can I Lose Safely Each Week
Between 0.5kg and 1kg per week is safe and sustainable. Losing faster than this usually means you’re losing muscle and water, not just fat. Slower rates keep your metabolism strong and make it easier to keep weight off long term.
Will I Lose Muscle While Losing 5kg
Not if you eat enough protein and do strength training. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. Lift weights or do resistance exercises at least twice weekly to signal your body to preserve muscle tissue.
Do I Need to Go to a Gym
No, home workouts and outdoor activities work just as well. Bodyweight exercises, resistance bands, walking, jogging, cycling, and swimming all create results when done consistently. The best exercise is the one you actually enjoy and stick with.
Can I Eat Carbs and Still Lose Weight
Yes, carbs are not the enemy. Your body needs carbs for energy, especially if you exercise regularly. Focus on complex carbs like oats, brown rice, sweet potato, and whole grain bread instead of refined options like white bread, pastries, and sugary snacks.
What Happens If I Hit a Plateau
Plateaus are normal after the first few weeks. Your body adapts to the lower calorie intake and movement level. Break through by increasing exercise intensity, adding an extra workout session, cutting 100 to 200 more calories, or taking a diet break for one week to reset metabolism.
How Much Water Should I Drink
At least 2 to 3 litres daily, more if exercising hard or in hot weather. Water supports metabolism, reduces hunger, helps digestion, and stops dehydration that can slow fat loss. Drink a glass before each meal to feel fuller and eat less.
Will I Gain the Weight Back
Most people regain weight if they return to old eating habits. Long term success requires permanent changes to food choices, portion sizes, and activity levels. View this as a lifestyle shift, not a temporary diet with an end date.
Is 5kg Enough to Notice Health Benefits
Yes, even small amounts of weight loss improve blood pressure, blood sugar, cholesterol, and inflammation markers. Losing 5 to 10% of body weight reduces risk of heart disease, type 2 diabetes, and joint pain.
Do I Need Supplements
No, whole foods provide everything needed for fat loss. Save money and focus on eating real food. If concerned about nutrient gaps, speak to a doctor about testing for deficiencies before adding supplements.
Can I Drink Alcohol
Occasionally, but it slows progress. Alcohol adds empty calories, increases appetite, reduces willpower, and disrupts sleep quality. Limit to one or two drinks per week maximum if serious about hitting the 5kg goal in three months.
Next Step
Start today by cutting 400 calories from your daily intake and walking for 30 minutes. Track everything you eat for the next seven days to build awareness. Book in two strength sessions for next week and measure your starting weight, waist, and hips so you can track real progress over the next 12 weeks.
