{"id":1651,"date":"2026-04-24T12:25:04","date_gmt":"2026-04-24T12:25:04","guid":{"rendered":"https:\/\/weightconsult.nl\/?p=1651"},"modified":"2026-05-07T14:28:05","modified_gmt":"2026-05-07T14:28:05","slug":"lose-5-kilos-what-to-do-and-how-fast-it-can-be-done","status":"publish","type":"post","link":"https:\/\/weightconsult.nl\/en\/kennis\/5-kilo-afvallen-wat-je-moet-doen-en-hoe-snel-het-kan\/","title":{"rendered":"Lose 5 kilos? What to do and how fast it can be done"},"content":{"rendered":"
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You want to lose those 5 kilos. Maybe because your clothes are tighter, you feel less fit, or just because you want to be comfortable in your skin again. Understandably so. The tricky thing is: online you will find contradictory information everywhere. One expert says you can lose 5 kilos in a week, the other warns that this is life-threatening.<\/strong><\/p>\n

What is right now? More importantly, what works for you?<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Can you really lose 5 kg fast?<\/span><\/h2>


Short answer: yes, it can be done. But it is not a good idea.<\/span><\/p>

Indeed, in the first week of a strict diet, you often lose 2-3 kilos, sometimes even more. Sounds great, until you understand what is really happening. You mainly lose fluid and glycogen (stored carbohydrates), not the fatty tissue you want to get rid of. As soon as you go back to eating normally, those kilos are back on within a few days.<\/span><\/p>

This yo-yo effect is exactly why crash diets are so frustrating. You work hard, see results on the scales, and a week later you are back to your starting weight. Or worse: even heavier, because your body has gone into survival mode due to the extreme deficit and now stores everything that comes in.<\/span><\/p>

How much time do you realistically need to lose 5 kilos?<\/span><\/h2>


For sustainable weight loss, count on about 0.5 kilos per week. That means losing 5 kilos will take you around 10 weeks. Sounds long? Maybe. But this pace is not only healthier, it also ensures that you actually lose fat instead of muscle mass and fluid.<\/span><\/p>

In practice, you often see that it goes a bit faster in the beginning. The first 2-3 weeks you can easily lose 1-2 kg per week, after that it stabilises. So count on about 6-8 weeks for lasting results.<\/span><\/p>

Why doesn't dieting alone succeed?<\/span><\/h2>


You may have experienced it yourself: you eat salads bravely, get all the snacks out of the house, and still those scales linger. So frustrating. This is often because you eat too little, which actually slows down your metabolism. Your body thinks it's starving and starts conserving energy. Result: you burn less, feel worthless, and barely lose weight.<\/span><\/p>

In addition, hormones play a big role. Too few calories increase your hunger hormones and decrease your satiety hormones. You feel hungry all day and never really feel full. No one keeps that up for long.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Considering the medical way to lose weight? Schedule a no-obligation consultation at WeightConsult. Do our own health check and contact us easily online<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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What does work for lasting results?<\/span><\/h2>


It's all about three things: a realistic calorie deficit, sufficient protein and exercise that you can sustain.<\/span><\/p>

Start by calculating how many calories your body needs. Subtract 500 calories from that, no more. This deficit will ensure weight loss without causing your body to panic. Make sure you get enough protein (about 1.5-2 grams per kilo of body weight), this will help you maintain muscle mass. Muscles burn more calories than fat, so the more muscle mass you have, the easier losing weight becomes.<\/span><\/p>

Add exercise, but don't just think cardio. Strength training is just as important. You don't have to spend hours in the gym - 30 minutes three times a week is enough to see the difference. In addition: move more in everyday life. Park your car further away, take the stairs, walk around in your lunch break.<\/span><\/p>

The difference with medical support<\/span><\/h2>


Some people just need more than diet and exercise modification. Maybe you have been struggling to lose weight for years, or you have specific health problems that make it more difficult. In that case, <\/span>lose weight with an injection<\/span><\/a> solution.<\/span><\/p>

This treatment works through medication that affects your sense of satiety. You get less hungry, are satisfied faster and have fewer cravings. This makes it a lot easier to maintain a healthy eating pattern. It is not a panacea, you still need to eat healthy and exercise, but it gives your body a push in the right direction.<\/span><\/p>

Treatments such as injections of <\/span>Ozempic<\/span><\/a> are proven to be effective. In studies, we see an average of 8-15% weight loss, mainly because people stick with it. The feeling of hunger reduces, so you are not constantly fighting against your own body.<\/span><\/p>

When do you consider medical help?<\/span><\/h2>


This is relevant if you have a BMI above 27, have already had several attempts where losing 5 kilos quickly did not work, or if you have health issues related to your weight (high blood pressure, type 2 diabetes, joint problems).<\/span><\/p>

There is no shame in asking for help. On the contrary. If you have been struggling with your weight for years, chances are there is more at play than just \u2018not having discipline\u2019. Hormones, your metabolism, stress, lack of sleep, it all plays a role. Medical counselling looks at the complete picture.<\/span><\/p>

Ready to lose 5 kilos? Watch out for these pitfalls<\/span><\/h2>


Stay away from programmes that promise you will lose 5 kilos in 1 week quickly without hunger or effort. If something sounds too good to be true, it usually is. Nor are meal replacements the solution. They may help briefly, but you won't learn anything. As soon as you stop, chances are everything will come back.<\/span><\/p>

The same goes for extreme calorie restriction. Less than 1,200 calories a day for women or 1,500 for men is too little. You become deficient, lose muscle mass and your metabolism becomes dysregulated.<\/span><\/p>

And another thing: carbs are not the enemy. Yes, you can opt for whole-grain products instead of white bread and white pasta. But cutting out carbs only works temporarily. As soon as you eat them again, the weight will come back.<\/span><\/p>

You are now ready to start<\/span><\/h2>

You now know what works and what is a waste of time. The question is: what suits you? Do you want to tackle it yourself with realistic expectations? You can. Calculate your calorie needs, make sure you get enough protein, exercise regularly and give yourself time to be able to lose those 5 kilos of weight.<\/span><\/p>

Notice that you are not succeeding, or want good guidance from the start? Then look into medical support. The difference is in persevering, and sometimes you just need a push to do that.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

Je wilt die 5 kilo kwijt. Misschien omdat je kleding strakker zit, je je minder fit voelt, of gewoon omdat je weer lekker in je vel wilt zitten. Begrijpelijk. Het lastige is: online vind je overal tegenstrijdige informatie. De ene expert roept dat je 5 kilo in een week kunt afvallen, de ander waarschuwt dat […]<\/p>\n","protected":false},"author":3,"featured_media":1656,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[19],"tags":[16,17],"class_list":["post-1651","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kennis","tag-afvallen-injectie","tag-behandelingen"],"yoast_head":"\n5 kilo afvallen? 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