How to lose 5 pounds in a week? If you put anybody on a structured weight loss program, they will lose the most amount of weight in the first 7 to 9 days and then it stabilizes. And you can lose in the first 7 days of a new weight loss program up to 6 to 7 pounds and most of that weight loss is water loss. After the first 7 to 9 days the weight typically stabilizes to 1 to 2 pounds per week which is considered a healthy weight loss based off what the CDC says.
How to lose 5 pounds in a week? iStock-photo credit: Anna Shalygina
A good healthy goal is to lose 1 to 2 pounds per week. And the best way to lose 1 pound per week is you need to be in a daily caloric deficit of 500 calories. To lose 2 pounds per week you need to be in a daily caloric deficit of 1000 calories.
One of the best ways to lose weight or to lose up to 5 pounds in the first week is to stay away from fast food restaurants, stay away from drinking alcohol and minimize eating any processed foods. Just doing that alone will help you to shed any extra bodyfat or weight.
The magic question is how many calories I should be consuming to lose any type of weight. And that really depends on how much you weigh and how much physical activity you are doing. But a good daily caloric range can be anywhere from 1200 to 1800 calories a day.
And those calories should come from fruits, vegetables, healthy proteins and healthy complex carbs and fats.
Some good fruits you can consume are bananas, apples, oranges, strawberries, etc. And some good vegetables to consume are broccoli, spinach, asparagus, brussels sprouts, garden salad, etc.
Some good healthy protein foods to consume are chicken, turkey, fish, lean beef, shrimp, eggs, etc.
Some good healthy complex carbs are brown rice, sweet potatoes, baked potatoes, beans, etc. And some good healthy fats to consume are avocados, yogurt, sunflower oil, nuts, seeds, etc.
A good rule of thumb when it comes to weight loss is every meal should consist of fruits, vegetables, healthy protein, and a complex carb, etc. If you eat this way and keep the calories no more than 500 calories per meal that will help to put you in a caloric deficit.
To be in a caloric deficit you need to be able to burn more calories than you consume to lose body fat. Exercise is just as important as your diet when it comes to losing weight.
Strength-Training and cardiovascular are both equally important to help you burn as many calories as possible and keep you in that daily deficit.
Some cardiovascular options to choose from are swimming, dancing, gardening, walking, cycling, jogging, boxing, sprinting, etc.
Some good strength-training options are bodyweight exercises like push-ups, lunges, dips, body squats, etc. Other good strength-training options are resistance band exercises, dumbbell free weights, weight-lifting machines, etc.
Strength Training allows you to build and maintain lean muscle mass. And the more lean muscle mass you have the faster your metabolism will be. Strength-training exercises allow you to burn calories after the workout. And cardiovascular exercises allow you to burn calories during the workout. They both work hand in hand when it comes to burning the optimal number of calories.
The Bottom Line is you can lose 5 pounds, but it would most likely be in the very first week of a weight loss program. And most of that weight is water loss so yes you can lose the most amount of weight in the first 7 to 9 days. A healthy good weight loss is 1 to 2 pounds per week.
If you have any interest in trying any of our online diet and weight loss programs to help you shed body fat and achieve your best body, then click on the link below.
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