How to lose 5 pounds fast Drink two glasses of water before every meal. The value that represents the drop in calorie intake is known as the calorie deficit. If you want to lose 5 pounds in a week, you’ll need to reduce your food intake by 17,500 calories, which is a huge calorie deficit. If you weigh 250 pounds, you must reduce your daily calorie intake to around 1,250 calories per day, too small an amount equivalent to starvation.
It has also been proven that a diet rich in fruits and vegetables promotes health in other ways. Studies have found protective benefits against heart disease and type 2 diabetes, Williamson says. Speaking of getting more exercise, Blackman Carr recommends taking short breaks from work or school throughout the day (if you can) to get up or even take a few steps around the room. All in all, there are some lifestyle and dietary changes you can make to lose weight in a healthy and effective way. According to the Mayo Clinic, it’s still safest to stick to the experts’ recommended pace of one to two pounds of weight loss per week.
It’s about changing your weekly habits rather than setting a specific goal of losing a specific number of pounds, says Williamson. Remember, it’s not about reviewing so many of these tips to lose 5 pounds in a week, but choosing a few that work for you as well as your goals and lifestyle. She notes that people tend to like this approach better, as opening an app and taking a quick photo is a lot less of a hassle than writing down every detail about your meals over the course of the day. Most people need eight to nine hours of sleep a night to feel rested and ready to tackle the day, Leonard says, but do what feels right for you.
According to Cornell University, exercise helps you lose weight and supports lung health, lowers blood pressure, burns belly fat, and releases endorphins to lift and regulate your mood. The National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC) recommend reducing just 1-2 pounds of weight per week to achieve effective and safe weight loss. Once you’ve researched these things, you can make small and practical changes to your lifestyle that you can and will maintain, and if you happen to lose some weight in the process, it’ll work.