Are you wanting to shed those last few pounds or looking for a sign to jumpstart your weight loss journey? Here’s how to lose 5 pounds in one week.
There are two ways to quick weight loss. There’s the healthy and, well, the not-so-healthy way, but we will be focusing on the former, as we only have one body and we should treat it with the utmost respect.
Also, crash diets are proven not to have long-lasting results aside from various adverse health consequences.
How long should it take to lose 5 pounds?
It typically takes around two to three weeks to lose 5 pounds healthily and sustainably. So it’s essential to know why this is important to you .
First, be precise about why you’re doing it to establish a healthy deadline. Second, be ready to commit to a few simple habits in the next few days (or weeks). Ultimately, the most beneficial strategies are the most sustainable ones that make your body feel good.
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Can you lose 5 pounds in a week?
This is possible, but you’ll mainly be shedding off water weight (a short-term approach) and not fat (a long-term and more sustainable strategy). Remember, losing 5 pounds weekly is not customarily recommended week after week.
According to the NIH (National Institutes of Health), the recommended target would be to lose a pound or two per week because this gradual weight loss is within a healthier time frame. It’s sustainable and will give you incredible results over time.
Can you lose weight by walking?
Walking can help you lose weight. You can burn those extra calories by getting your steps in and moving, which can speed things up significantly.
Around 8,000-10,000 steps daily are incredible but if you’re starting and that sounds too much, focus on moving more than usual.
How much water should I consume to lose weight?
Drinking water is excellent for weight loss, keeping you hydrated and doing wonders for your skin. How much water, then? It’s best to drink the amount of water that equals half your weight in ounces and consume more if you exercise to replenish the lost fluids from physical activity.
8 things to try for healthy weight loss
We mentioned why getting clear with a realistic goal and some essential hacks are important. Here are easy and sustainable things you can do to shed those 5 pounds fast :
Avoid skipping meals
While reducing your calorie intake is a critical factor of any weight-loss program and it doesn’t mean you should skip meals entirely. Doing this can prompt your body to lower its metabolism and burn fewer calories to conserve energy, according to the University of Louisville .
It can also give way to eating more high-calorie, processed foods later to compensate, which may contribute to weight gain. Moreover, skimping on meals can cause symptoms like headaches, fatigue and shakiness.
Consume a lot of leafy greens
Losing 5 pounds in a week is doable, but that doesn’t mean you should do it. It’s still safest to stick to the expert-recommended pace of one to two pounds of weight loss per week, according to the Mayo Clinic .
One way to help you reach your weight-loss goal is to pack your meal plans with cruciferous vegetables and fresh, crisp leafy greens, according to Grand Canyon University (GCU) . Some suggested leafy greens to include in your diet are:
- Cruciferous vegetables (broccoli, brussels sprouts, cabbage and cauliflower)
Not only are these full of nutrients, but leafy green vegetables contribute a lot of bulk for very few calories. This can help keep you feeling satiated or full, while maintaining low total calorie intake. Fibre also assists in healthy digestion, which may help control bloating.
In addition, cruciferous vegetables are high in antioxidants, fiber, and vitamins, ensuring that your low-calorie meal plan is as nutritious as possible.
Stress links to weight gain because it can stimulate behaviors like consuming more than the usual amount of food, snacking on more high-calorie or processed foods and skipping exercise. That’s why stopping or alleviating stress may help you with weight management.
Some things to try to improve your mental well-being:
- Connect with loved ones
- Consume a balanced diet
- Don’t skip meals
- Exercise consistently
- Look for a therapist to work with to learn how to cope with difficult times
- Try relaxation techniques like deep breathing, massage, stretching, meditation and yoga
Keep a food journal
Keeping track of what you consume may help keep your diet on track, despite your objective to lose exactly 5 pounds in one week (maybe less). For example, it can help you pinpoint high-calorie foods you turn to in anxiety to avoid these snacks.
You can also journal about your behaviors and mood to see how they associate with your eating habits, which will let you better address triggers.
Another element to your weight loss week is one that many people overlook: staying hydrated. Individuals who have obesity are more likely to be improperly hydrated – while those without it are more likely to be more hydrated, as reported by a study in the Annals of Family Medicine published in July 2016 .
This may be due to eating less water-rich fruits and vegetables or not drinking enough daily; just as the link between hydration and weight loss needs to be studied more closely to draw clear conclusions, the study notes that staying hydrated can help with weight loss.
For example, people may misinterpret thirst for hunger and take in more calories than required, damaging even a short-term, one-week-only weight-loss plan.
Pack on the protein
A way to reach more rapid weight loss is to consume more lean protein, according to MIT (Massachusetts Institute of Technology . Protein is more complex than carbohydrates for your body to process, so it can keep you feeling full longer after a meal.
Eating a diet high in protein also keeps you from losing muscle mass because your body burns fat instead. According to Wake Forest University, a high-protein diet can also help older adults burn fat without losing bone density .
This is significant because you do not want to risk causing any damage to your body. Try including these lean protein sources in your diet:
- Baked, broiled, grilled or roasted chicken
- Legumes (beans and lentils)
- Soy products (tofu or tempeh)
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Slash the starchy carbohydrates
If those 5 pounds sneaked up on you all at once, the offender could be water weight, according to Texas A&M University . Water is vital for normal bodily functions, but some circumstances can cause you to retain more water usual, including:
- Excessive sodium in your diet
- Too many carbs in your diet
- Underlying medical conditions
If you’re retaining more water than usual, speak with your doctor to see if there’s an underlying condition behind it. Furthermore, just as some people have an intolerance for lactose or gluten or, the body can also be intolerant of carbs, per Ohio State University’s Wexner Medical Center .
If you have carb intolerance, your body can’t metabolize them effectively. Excessive carbs encourage your pancreas to send insulin into your bloodstream; if there are any left, your liver takes them in and accumulates them as fat.
Create your low carb diet by avoiding these carbs:
- Baked goods (cake, cookies, doughnuts)
- Chips, crackers and pretzels
- Fruit juice
- Refined sugar
- Simple grains like white rice
- White flour
Work out to decrease weight
Physical activity is another way to help you lose weight faster, according to Concordia University-Saint Paul . Although activity alone won’t guarantee 5 pounds of weight loss, it can help.
According to Cornell University, exercising helps you lose weight and supports lung health, lowers blood pressure, burns of belly fat, and releases endorphins to help elevate and regulate your mood.
While exercising may not have a massive effect on your one-week weight-loss plan, doing cardio and weight workouts for an entire week may help you get into the habit of exercising regularly, which benefits you in the long run.
Kinds of cardiovascular exercises
Cardio can raise your heart rate and burn calories. Some activities to try are:
- Playing a high-intensity sport (racquetball or tennis or squash)
Types of strength training exercises
Strength and weight training can also contribute to calorie burn. Here are various types of strength training to consider:
- Bodyweight exercises
- Dumbbell, kettlebell or barbell workouts
- Resistance band exercises
- Suspension exercises
- Strength training machines
Remember that it’s not about checking as many of these tips to lose 5 pounds in a week but selecting a few that work for you, as well as your objectives and lifestyle.
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