In order to lose 5 pounds in a week, you need a big wish and a serious plan. Forget about starvation diets and just follow the natural and healthy way to lose weight. Here we outlined for you 3 easy steps and simply important points:
1) Write down the foods you plan to eat for the day
Most of those who want to lose weight read different diets and never make any plan about what they do or what they eat. You should keep track of what you eat in written form and now after meal but before. Make your food plan for the next day and follow it strictly. This way you will have less temptation to cheat.
2) Stay within a certain calorie range
Most women should stay between 1200 and 1500 calories per day to lose 2 pounds per week. Men should stay between 1600 and 1900 calories to lose the same amount of weight. So you can count how many calories you need each day. Don’t worry much about the number of carbs you consume but try to reduce simple carbs from your diet. Simple carbs are junk food; complex carbs are the one that gives you balanced blood sugar.
3) Eat 4 to 5 small meals
By eating small portions with about 300-400 calories in each you will give your body time to digest food and fat will not store in your body. Small meals also keep you from getting too hungry. Most of us first starve, then overeat which is harmful to anyone. Starving yourself is not a way to lose some weight and especially not the way to keep it off. Even if you’re successful at losing weight, you will gain the weight plus a little more again in a short time.
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:
Indoor (Facility) Activities: You can participate in a group cycling class, fight with stress doing yoga, and refresh yourself with indoor swimming, boxing, and others.
Outdoor Activities: Biking, jogging, and walks in the park are useful and enjoyable at the same time. Ride a bike with your children and walk with your dog in the morning and you will notice how it helps you to be in a good shape.
General Tips to lose 25 pounds in 3 months:
Change your eating habits (i.e. start eating smaller portions of food) before if you ate a full plate of food try eating 2/3 of a plate instead.
Substitute aspartame for sugar
Try eating 3 or 4 smaller meals during the day rather than 2 large ones
Eat your main large meal at midday with the other meals much smaller in content
Don’t eat heavy meals late in the evening as the body won’t have time to digest it so it ends up stored as fat in your body.
Balance your meals out during the day so in one day you have a mix of protein, carbohydrate, and vitamins
Eat more pulses grains nuts, pasta, brown rice, cereals, and fresh fruit
Stop drinking alcohol if you drink it or cut down
Stop smoking if you smoke or cut down
Drink a lot of pure water, after exercises and between meals not less than 8 glasses per day
Eat more veggies as it is one of the most important parts of your diet
Eat fewer dairy products or choose those with less fat content i.e. cottage cheese
Cook on steam and boil the food instead of frying
Eat more chicken and fish than usual red meat
Use low-fat oils in cooking i.e. sunflower
Cut down on your salt intake, there are hidden salts even in tinned foods
Between meals, you can try a fruit cocktail or juices, or some light snacks with vegetables (carrots, broccoli, etc.)
Drink light-fat milk instead of dull cream.
How To Lose 5 Pounds In A Week
The best and most effective way to lose 5 pounds in A week is to set a goal and follow it no matter what. The diet isn’t an easy thing to do and to follow, especially if you want to lose a lot of weight. Choose a diet that fits you perfectly and go towards your dream shape!
To lose 5 pounds in A week is possible. Here are some tips on how to reach your goal:
Most people are able to reduce their daily intake between 1400 and 1500 calories. Spread these calories over 5 meals per day to keep your metabolism up. Too much time between the meals and your metabolism might slow down.
Eliminate sugar and white flour from your ration as much as possible. Your carbs should come from vegetables, beans, rice, fruits.
Regular exercises will always help to elevate your metabolism and burns extra calories. Of course, you can choose an easy diet which promises you to be skinny without doing any exercises. But doesn’t it sound false?
Even housework can look like workouts. Mopping, washing the floor, vacuuming will help you to burn the calories because you are moving. There are much fun and enjoyable things to do that also will help you to lose 5 pounds: roller-skating, jogging, walking in the park even with your family, and of course biking. Biking will help you lose 5 pounds
Biking is a viable supporter that will keep you committed to the plan. If you skip going to the gym, biking can award you with the same result, since you will always have your physical activity on the required level.
By bicycle, you do not have to set a time for exercise, and you will lose your pounds without even thinking.
Drink a lot of water.
Not soda, just pure water without gas. Water washes and cleanses your body flushes out all the toxins and trash that is stuck in your body. Water is vital:
Water represents about 80% of the human body. Sometimes thirst is confused with hunger, so you’ll have to feel the difference. If you are drinking enough water, you’ll find yourself less hungry than usual. Another advantage of water is that it induces easier digestion.
Make your meal portions small
Eat more often (about 5-6 times per day) but not too much.
And last but not least remember to keep yourself motivated and in a positive mood! Find support from your relatives or friends, note when you reach the goal and you will feel good with yourself!
Realize the importance of your decision of losing weight and understand how it will change your life. Even if you plan to lose few pounds, it will improve your general state of health mentally and physically. Though stop only dreaming and thinking about it, start to act actually. You will not get a model body at once, but you will start to see changes and feel better for sure. Stick to this plan and losing 25 pounds in 6 weeks will look like a piece of cake.
Keep track of what you eat and how much you eat. Make a journal where you will write down all your food intake and calories. There, you can enter your weight loss goals and any activities you do. You can also keep a notebook journal of all your information.
Start with easy workouts and don’t get yourself exhausted. Anything can be good for the beginning: walking in the park, doing yoga, riding a bike, or roller-skating. Your target for the start will be to burn at least 500 calories through the workouts.
Eat about six (small) meals each day. Eating more often, but with fewer calories, will boost your metabolism and still lower your intake.
Try to make your daily food intake around the number 1200-1500 calories. You do not need to go hungry with this amount of food. It may help to think in terms of eating 200-250 calories per meal. You have to understand how little our body really needs to stay healthy and not hungry. All the rest is overeating, extra calories that you don’t need. Eat small plates and don’t eat when you are not really hungry.
Forget about scales for the first 2 weeks, as you will not see any obvious changes at the beginning of the diet and this might make you very disappointed and turn you off.
Completely eliminate chips, candy and soda, and high-calorie foods. Choose to eat fruit for snacks and substitute water for beverages.
Realize the calorie content of your favorite foods. If these foods are too high in calories, find foods you like that are lower in calories and eat them instead. Don’t compromise.
Don’t pay attention to what others are saying. Be yourself and lose weight because YOU want to lose it not because it’s some popular tendency.
Do what you can to reduce additional calories. Don’t use mayonnaise or butter. Don’t buy snacks when you doing groceries.
Scale only once per week at the same time.
Drink water instead of any other liquid.
Keep motivated and don’t give up no matter what.
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.
Avoid “white” carbohydrates
Avoid any carbohydrate that is white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.
Eat the same few meals over and over again
Make your own meals containing different ingredients; eat the same few meals over again. Avoid big portions and greasy food. Here are groups of ingredients that you can use to mix:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Don’t drink calories
Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like.
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.
Take one day off per week
Each Friday or Saturday for example you make one day off the diet. You can eat whatever you want and whatever you missed during the whole week. On this day you have the right to ice cream, cookies, and candies. This day is made not for ruining your diet and all you tried so hard for, but for keeping you motivated, for making little reward to lift up your mood.
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. Good luck and be healthy!