Losing 5 kilograms in 45 days might sound like a challenging goal, but with the right approach, it’s achievable and sustainable. The key lies in making small, consistent changes to our daily routine without falling for extreme diets or unrealistic fitness routines. Here’s a practical, week-by-week guide with unique tips to help you shed those extra kilos safely.


Divide the weight loss journey into weekly goals
Breaking down your 45-day plan into smaller, weekly targets makes the process manageable and motivating. Aim to lose about 0.7 to 1 kg per week. Start with a realistic calorie deficit of 500–750 calories per day. Keep track of your progress through a journal or fitness app.

Use the “rule of halves.” Each week, halve one unhealthy habit—cutting out sugary drinks one week and processed snacks the next. This gradual approach minimises the shock to your system and helps develop long-term habits.



Reduce daily calorie intake wisely

Rather than slashing calories drastically, focus on nutrient-dense foods . Replace high-calorie meals with low-calorie, filling options. For example:

Swap rice or bread for quinoa or millet.
Add a side of sautéed vegetables instead of fries.

Follow the "80-20 Plate Rule"—fill 80% of your plate with fiber-rich vegetables and lean protein, leaving 20% for carbs or fats. This ratio naturally reduces calorie intake while keeping you satiated.



The secret to staying on track
Water plays a significant role in weight loss, as it helps curb appetite and boosts metabolism. Aim to drink at least 2–3 liters daily, but improve it with natural infusions for extra benefits:

Lemon and mint water to reduce bloating.
Ginger-infused water to aid digestion.

Start your day with coriander seed water. Soak a tablespoon of coriander seeds overnight, boil them in the morning, and sip the warm concoction. It’s great for detoxifying the body and supporting fat loss.



Focus on what to eat (not just what to avoid)
Instead of obsessing over forbidden foods, focus on adding these into your meals:

Fermented foods: Options like curd or idli improve gut health, which is important for weight loss.
High-protein breakfast: Eggs, lentils, or a smoothie made with Greek yogurt and berries can start the metabolism.

Add prebiotic-rich foods like garlic, onions, and bananas into your diet. These improve gut health and aid in efficient calorie burning.



Add fun, effective exercises to your routine
Incorporate exercises that you enjoy to make consistency easier. A mix of cardio, strength training, and flexibility exercises is ideal. Here’s a weekly plan:


3 days of cardio: Brisk walking, cycling, or dancing for 30–45 minutes.
2 days of strength training: Focus on compound exercises like squats and push-ups to build muscle.
1 day of stretching or yoga: Helps reduce stress and improve overall fitness.

Try the "Staircase Workout." Spend 10 minutes climbing stairs at your own pace daily. It’s simple, requires no equipment, and is surprisingly effective for burning calories and toning your legs.