How I’d Lose Body fat 5kg in 6–8 Weeks

People often ask what I’d do if I wanted to drop 5kg fairly quickly but still sensibly. Here’s how I’d approach it: nothing fancy, nothing extreme, just straightforward changes that actually work.

1. Tighten up the diet, without being perfect.

Tracking your food would be the most accurate way to get results, but it’s not essential. If I didn’t want to track, I’d still aim to make better decisions at each meal. That means plenty of protein such as chicken, eggs, Greek yoghurt, and lean meats, alongside a good portion of fruit or veg. Carbs would be there to fuel training rather than just come from random snacks. I’d cut down on the biscuits, chocolate bars, and other extras that creep in. The truth is most of us know where the easy wins are, so I’d focus on those first.

2. Keep moving daily.

I’d aim for 8–10k steps each day. That doesn’t require hours of walking, but I’d make sure I was on my feet enough through normal life: walking the dog, nipping to the shop, or parking a bit further away. It all adds up and makes a huge difference to how many calories you burn without it feeling like an extra workout.

3. Train hard and consistently.

I’d keep up 3–4 strength sessions a week, focused on big lifts and some conditioning. For conditioning, if I felt under-recovered, I’d keep it low intensity instead of smashing intervals. The aim is to hold onto muscle while losing fat, so strength training stays the priority, with conditioning supporting it rather than taking over.

4. Manage the weekends.

This is where most people go off track. I’d still enjoy a meal out or a couple of drinks, but I wouldn’t let Saturday and Sunday turn into a two-day blowout. Keeping weekends under control makes a huge difference, and progress across 6–8 weeks soon adds up.

5. Stick to the plan.

No secrets, no tricks. Just repeating the same approach for 6–8 weeks. If I hit a flat spot, I’d tighten the food up a little more or push the steps a bit higher. Five kilos in that timeframe is realistic if you’re consistent and don’t waste time chasing shortcuts.

That’s it. Simple, maybe even a bit boring, but it works.