Do you want to lose 5 pounds fast in a week? If so, you’ve come to the right place! Losing 5 pounds in a week is possible and can be done with a healthy approach.
In this guide, you’ll learn how to create a balanced diet and exercise plan that will help you shed those extra pounds in no time. So, if you’re ready to take the first step towards a healthier lifestyle, let’s get started!
If You Lose 5 Pounds In A Week
Losing 5 pounds fast in a week is very doable, and not risky. However, some people think about how to lose 5 pounds in a day, how to lose 5 pounds in 2 days, or even how to lose 5 pounds in 3 days.
Losing so much weight so fast is not good for the body and can have serious negative health effects in some cases. So it’s best recommended not losing 5 pounds a week is a good attainable speed in losing weight.
How Much Losing 5 Pounds a Week Means
Losing 5 pounds fast in a week means losing 20 pounds in a month, and 240 pounds in a year. To put that in perspective, that is the equivalent of more than two average-sized adults!
It is a drastic change that should not be taken lightly, as it is a very aggressive goal and could cause serious health issues if not done properly. A proper diet and exercise plan should be followed closely to ensure success and safety.
How To Lose 5 Pounds Fast In A Week
Before you decide what to do to lose 5 pounds fast in a week, let’s calculate how much weight and fat is to be lost per day. Per day it comes to around 0.75 pounds of weight loss.
Whatever our goal of weight loss, it is better to lose a little more because the body tends to gain a little once when start eating normal food.
Also, I’d personally recommend losing 5 pounds in 5 or 6 days rather than 7 days so that, you can use the 7th day as a cooldown period. This would increase the effectiveness of our weight loss plan.
So the new calculation becomes losing about 1 pound a day for 6 days and then using the 7th day as a cooldown by eating slightly more than the diet amount, and exercising a little too, to solidify the gains in weight loss.
The Weight Loss Plan – A proper plan to lose weight is required to lose fast and effectively. The best approach is to use a dual-pronged strategy of losing weight through a controlled diet and exercise plan.
Weight loss diet, per day, should consist of a calorie deficit diet, which means eating less than required. This means eating 900-1400 calories, with a higher calorie intake count only for those who are very tall and bulky. Stop all kinds of sweets, rice, cakes, sodas, fried, cheese, and heavy meals.
Use an app to plan 4 meals a day of 200 calories or so each meal. Don’t go overboard, and don’t cheat. Drink a glass of water 10 minutes before each meal. Drink a glass of water 10 minutes after each meal. This will ensure you won’t feel hungry at all.
For exercise, walking is the easiest exercise that is non-tiring and can be performed for more time to burn additional calories. 1 hour of walking in the morning and evening before meals burn fat, and reduces appetitive, thereby reducing calorie intake.
Walking can be done at a moderate speed, on a treadmill preferably. The treadmill settings are 6% incline, 4mph(6kph) speed. Walking on a treadmill at these settings will give max fat burn, and yet will not be very exhaustive.
You can decrease incline and/or speed at your convenience but the results will go down too. You can buy a decent treadmill here. Having a treadmill at home is good for long-term health too.
In case, you do not have access to a treadmill, or cannot buy one at the moment, you can also go for walks in the park or gardens. Be sure to walk for 2 hours each day at a moderate speed for best results. You can though split 2 hours of walking into the morning and evening before meals.
Please note, If you do rigorous exercising, that calorie intake is less, and you will most likely get super exhausted, and run out of energy. It may also cause you to pass out or faint too. It is recommended at all times to keep the body in its comfort zone and not over-exert.
5 Easy Weight Loss Tips
1. Watch your caloric intake: Cut back totally on empty calories such as cakes, sweets, and anything that is sweet and sugary. Stop alcohol intake, if you do consume at least while you wish to reduce 5 pounds.
2. Increase your physical activity: You should also increase your physical activity by engaging in little physical activities as opposed to a sedentary lifestyle.
3. Drink water: Drinking plenty of water throughout the day can help you feel fuller and increase your metabolism. Aim to drink at least two liters of water each day.
4. Get enough sleep: Getting enough sleep is essential for weight loss. Aim for at least 7-8 hours of sleep each night.
5. Reduce stress: Stress can cause weight gain. Make sure to take time to relax and de-stress throughout the week. Consider activities such as yoga, meditation, or deep breathing.
Conclusion
To how to lose 5 pounds fast in one week, you need to focus on both diet and exercise. Eat healthy, balanced meals that are low in calories and high in nutrients once you have met your weight loss goal.
Incorporate exercise into your daily routine to burn calories and build muscle. Aim to do at least 30 minutes of exercise each day, and be sure to stay hydrated. Making lifestyle changes is the best way to lose weight and keep it off.