How to Lose 5 Pounds in A Weeks? there are so many tips out there about how to lose weight, but it’s hard to decide what to believe and what’s going to work. We’ve compiled the following list of easy, doable food-related tips to help you lose weight. But this won’t be the only list of weight loss tips we supply you with; look for 50 fitness-related tips from the life goal ideal team to help you lose weight.
Can you safely lose 5 pounds in a week?
First of all, it should make the difference between losing weight and lose all energy reserves. To lose weight without it entails depletion, should give place to lean proteins. Other foods with a low glycemic index and fat burning should also be included in the scheme. The combination of all this has the effect of removing fat cells to be replaced by muscle.
The following are the simple steps that you can do:
Stay away from foods that are full of sodium, sugar, and saturated fat
Restrict your calories consumption
Eat small meals every two or three hours
Stay away from any beverage that contains sugar or calories
Do weight training
Do cardio training
Get proper sleep
Step 1 – Stay away from foods that are full of sodium, sugar, and saturated fat.
Commercially baked bread, high-fat dairy foods, fast foods, deep-fried foods, and frozen dinner are some examples of foods that you should avoid. As a replacement, you should eat high dense foods such as fruits, vegetables, and lean meats.
Step 2- Restrict your calories consumption
Generally, you should consume no more than 1,200 calories if you are a woman and 1,800 calories a day if you are a man.
Step 3 – Eat small meals every two or three hours
This is useful to keep your metabolism soaring and your energy levels high a whole day. You should balance your protein and carbs intake.
Step 4 – Stay away from any beverage that contains sugar or calories
Soda, milkshakes, lattes, and processed juice drinks are some examples of beverages that you should avoid. Instead, you should try to drink a lot of water, it is recommended to drink 10 cups of water per day. You should drink it cold to boost your metabolism.
Step 5 – Do weight training
You should do weight training to build muscle. Do chest presses, bent-over rows, triceps dips, biceps curls, and bicycle crunches. Do 12 to 15 reps each set and 3 to 4 sets each session with moderate weight. Do this weight training three times a week.
Step 6 – Do cardio training
Begin with 10 minutes light warm-up followed by 30 seconds all-out and moderate intensity for 60 seconds. Repeat for 60 minutes and end up with light 5 to 10 minutes cool-down. Examples of cardio training are running, biking, swimming, and stair-stepping.
Step 7 – Get proper sleep
Proper sleep is useful for full recovery from your intense training. It is recommended that you take a proper 7 to 9 hours of sleep a night.
What should I eat to lose 5 pounds in a week?
It is common knowledge that certain fat-burning foods can help you burn fat. As a matter of fact, foods play an important role in helping you to burn your fat. Below is the list of the best fat-burning foods.
Yogurt is healthy food and rich in calcium. Aside from being a healthy food, yogurt can also be helpful in losing some fat from your belly. There was an experiment at the University of Tennessee where 34 obese people given low calories diet. 16 of them were given 400-500mg calcium in the form of daily supplements while the rest of them were given 1100 calcium from yogurt. At the end of the experiment, the individuals who consumed the nutritional supplement reduced their waistline by 0,63 cm on the other hand the yogurt group reduced their waistline up to 4 cm!
Oatmeal is a healthy food that rich in fiber that can make you feel fuller throughout the day as a result you will eat less food.
People that have the habit of drinking tea regularly usually have a balanced weight. Tea contains catechins that have the effect of suppressing the desire to eat carbohydrates and cause mild thermogenesis. It is recommended that you should drink 2-4 cups of tea every day. Another thing that you might want to know, drinking tea before doing exercise can increase your metabolism and accelerate the fat-burning process.
Whole meal Bread
There was a study conducted at the University of Penn regarding the effectiveness of wholemeal bread to burn belly fat. The study found out that people who consume 5 servings of whole grains lost 24% more belly fat.
Monounsaturated fats such as olive oil, avocado, and nuts can help you lose belly fat while at the same time maintaining your overall health.
A recent study found out that people who have the habit of drinking wine regularly especially red wine have a thinner waist than those who drink no alcohol. It is recommended that you drink one glass of wine per day.
Redfish is an excellent source of essential ingredients that burn belly fat. Redfish contains slow-digestion protein, calcium that can help reduce weight, and omega 3 fatties that lower hunger hormone (greline) and help control stress.
To achieve maximum results, you should combine the consumption of the foods listed above with proper exercises. Also, you should avoid junk foods and any other similar foods.
Foods to avoid
For two weeks the weight loss is significant, the consumption of certain foods should be limited. This is red meat, fried potatoes, bread, pastry, and all other foods made from flour and sugar. Cheese, if not white, you should also eat in moderation. Because of their high energy density, croissants, donuts, cereal bars, peanut butter, and biscuits should be avoided.
The oil and margarine, as well as all recipes, include in their ingredients, should also be eliminated. It will have to be careful with foods that contain hidden fats, such as apple pies, breaded fish, Caesar or Greek salad, etc.
Although it should prioritize the three meals, a snack mid-afternoon is recommended, especially if you can suffer a crisis of hypoglycemia. This collation will comprise for example a glass of soymilk, plain yogurt, or 30 g of cheese with less than 15% fat and an apple.
Changing eating habits
Three meals a day are enough to be fit and healthy. Therefore it is useless without stopping peck on the pretext that it is hungry. Do not skip meals. Breakfast, which is the most important meal of the day, it should be rich in protein. So you can leave out the grain and choose to eat ham, egg, chicken breast. Also, avoid carbonated drinks which tend to inflate the belly.
Don’t starve yourself; eat more! Contrary to popular belief, it’s not about how much food you eat, but rather what kinds of food you eat. If you’re combining a balanced diet with regular fitness, your body will be much more conducive to weight loss. Remember, quality over quantity.
Cut up your food before you eat. Smaller portions mean it’s easier for your digestive system to process the food, therefore speeding up the digestive process and your metabolism.
Drink green tea to help boost your metabolism. It’s full of antioxidants that can help speed up the fat-burning process and your metabolism speed, therefore helping you lose more weight! Try our Detox Green Tea.
Add spices to your food. Spicy foods also help to speed up your metabolism, which is music to our ears!
Replace regular potatoes with sweet potatoes. Regular potatoes are full of starches and carbs, but sweet potatoes contain more vitamins and nutrients and will stretch more for your buck.
Replace sugars in your diet with protein. Cutting sugars will always help you lose weight. Add protein to help fuel you through your workouts to burn even more fat and lose even more weight.
Buy organic fruit and vegetables. If a food bears a USDA Organic label, it means it’s produced and processed according to the USDA standards. The seal is voluntary, but many organic producers use it. Buying organic foods will ensure that you steer clear of pesticides and food additives!
Drink a large glass of water before every meal. Numerous studies have shown that drinking water before meals can result in consuming fewer calories at those meals, which can ultimately lead to weight loss. This is probably because the water provides a sense of fullness, so not as much food is needed to reach the point of satiety. Plus, it doesn’t hurt that choosing water as your drink of choice instead of an empty-calorie beverage can save more than 100 calories per glass.
Don’t drink your calories; they won’t keep you full. Make sure not to consume empty calories like in a soda, because they won’t give your body any sustenance! Save your precious calories for healthy, nutritious foods.
Eat 30 to 50 grams of fiber a day. Fiber is the most important ingredient for weight loss! It keeps your metabolism flow and helps your body absorb nutrients properly.
In case you should try to keep in shape, read these tips that promise you will be excellent for melting fat:
At least 5 to 10 minutes before you eat, drink a glass of water or another healthy beverage. You will fill your stomach and eat less.
If you already eat bread and other carbohydrates, try it to be a combination of whole grains.
Replace all soft drinks and sweet juices with water. If you need a taste, add a few drops of lemon.
Breakfast is the most important meal of the day! A balanced breakfast should include protein, a little fruit, and oatmeal that would encourage your metabolism. This combination will stabilize your blood sugar levels and prevent overeating during the day.
Do you have a habit of constantly putting something in your mouth? Try chewing. Most have no more than 10 calories, but do not overdo it and pay attention to your teeth.
Meals that are high calorie, but you really enjoy it, allow yourself only once a week. But do not overdo it in that measure.
Instead of chips, eat live almonds or pumpkin seeds which are full of protein and essential fats.
More often cook at home. Not only will you be full of yourself and you want just to eat what you have prepared in the cooking process you will notice how grease is ingredients and how much you should eat.
Avoid fried food, and if you can not abstain, use coconut oil.
Exercise should be part of your everyday life. Walk, run, climbing – every action counts!
Don’t look at losing your pounds just by the scale. Find another way to track your progress and do not be discouraged fact that your weight fluctuates constantly. Take pictures before and after and compare them in terms of the clothes that you wear. Desire, dedication and you will are required to achieve your goals and remember that keeping in shape is not a quick solution, it’s a lifestyle and can not function without exercise.