Learning how to lose 5 pounds in week might be tempting if you have a particular goal in mind, however, you should know that losing that amount is no easy feat.
The amount of weight you lose depends greatly on your starting point and while it's initially possible to lose 5 pounds in a week, a more realistic and attainable goal is to focus on losing about 1 or 2 pounds per week to be able to avoid gaining back that weight.
Since it takes a 3,500 calorie deficit to lose 1 pound, losing 5 pounds a week entails slashing 17,500 calories in just a week, which is quite difficult to sustain and even potentially dangerous for your health, so lowering your expectations is a good first step to consider. Even so, there are a few things you can do to maximize your chances to lose weight fast. Here are a couple of them:
How to Lose 5 Pounds in a Week: Diet
To lose up to 5 pounds in a week, you should focus on keeping your calorie intake in the 1400 range. Consuming a variety of low glycemic vegetables such as dark leafy green vegetables, bell peppers, cauliflower or squash is important and useful for getting the necessary nutrients without taking in a lot of calories. Fiber rich foods such as brown rice, and lean protein sources such as chicken, fish or turkey should also be part of your diet while oily foods should be avoided.
Limiting your fruit intake to 2 fruits every day will also help you get the nutrients you need without consuming too much sugar. It's also important to avoid liquid calories as much as possible. In addition to steering clear of alcoholic beverages and other sugary drinks, it's also essential to drink a lot of water, about 10 glasses a day. Drinking one or two glasses of water before each meal will enable you to feel full quicker and thus help you consume less calories painlessly.
How to Lose Weight: Exercise Tips
Workouts that combine cardio and strength training are a great choice if you're looking to lose weight in a week, due to their combined effect. While cardio exercises are great for calorie burning, strength training exercises help boost the metabolism, helping you burn calories even after you've finished working out. In addition to working out, it's also important to boost your activity level throughout the day to maximize calorie burn.