IsnвЂ™t it tempting to go for fast results when you want to achieve a healthy body weight? But, just as gaining weight doesnвЂ™t happen overnight, losing weight is also a task to achieve with devotion and hard work. Losing weight is safest and most successful when done in a gradual process. A healthy and long-term weight loss is not just about making extraordinary efforts through diet plans and exercises until you achieve your goal. Rather, it is about making a series of changes and improvements in your lifestyle. These are relatively easy to manage and can also be maintained over time. Losing a chunk of your bodyвЂ™s weight, such as 5 pounds, in a safe manner may take several weeks to a month. We here are to help you to lose 5 pounds in a week. But, only when you show dedication devote time.
What Does It Takes to Lose 5 Pounds in a Week?
Our body weight is influenced by your age, sex, genes and various other factors. It is also affected by our diet plans and level of physical activities that you tend to perform on a daily basis. Now, this is where you need to understand the concept of calorie balance which plays a key role when one is planning to lose weight.
Firstly, you must create a calorie deficit if you wish to lose 5 pounds in a week. Either by cutting calories from your daily diet, burning them off through exercises and physical activities or maybe a combination of both. Specifically, it takes a deficit of 3,500 calories to cut a pound from your total body weight.
FYI, a woman in her early 20s, weighs about 125 pounds and is moderately active, requires about 2,200 calorie intake every day. With this body weight, she shall burn about 240 calories with per hour of brisk walking, and about 330 calories with per hour of low-impact aerobics. Even if this woman exercises for two hours every day to around 600 to 700 calories, she will still have to reduce around 1,800 to 1,900 calories from her routine diet plan.
This is to achieve her goal to lose 5 pounds in a week and will leave around 300 to 400 calories for her to eat. It is not at all advisable. This is usually recommended for severely obese people getting treated under a skilled physician.
Dangers of Rapid Weight Loss
The most obvious danger of rapid weight loss is the potential nutritional side effect. Because, it is indeed proven that calories deliver the nutrients your body requires to stay healthy. But, eliminating too many calories when it continues over time can cause your body to become malnourished. This can manifest itself in a variety of ways, depending on what your body lacks in.В
Rapid weight loss can also increases your risk of developing gallstones. These are hard crystals that form in the gallbladder and can cause severe pain if they get stuck in the duct between the gallbladder and the small intestine. As per the reports by National Institute of Diabetes, Digestive and Kidney Diseases, people who lose more than 3 pounds per week are more prone to develop gallstones.
Safer Ways to Lose 5 Pounds in a Week
Experts recommend that a healthy person should lose around 1-2 pounds of weight per week. This process will give time to your body time to make adjustments accordingly. To lose 5 pounds in a week you will need to create a daily calorie deficit of 500 to 1,000 calories, which is easily possible for an average person.
Remember the FYI segment above. So, that same moderately active woman 20s who aims to lose 5 pounds in a week can lose weight without starving or dedicating her life to achieve her goal. Apart from the brisk walk and running, cutting one snack from her daily diet or reducing the portion/quantity of one meal would be all she requires to bridge the gap and reach her daily goal to lose 5 pounds in a week.
Healthy Weight Loss Strategies
Although it is helpful to have an idea of how many calories one needs to lose 5 pounds in a week, how many you consume and how many you really burn. But you do not have to focus only on the calories to lose weight. Adopting small sustainable changes in your lifestyle and eating habits is also required. They are enough to foster successful long-term weight loss plan and achieve the goal to lose 5 pounds in a week.
You may already know that eating a diet comprising whole foods while cutting out processed foods and added sugars eventually promotes a healthy weight loss. Try giving fruits and vegetables more space on your platter. Eat high-fiber foods, choosing water or unsweetened beverages over high calorie drinks and soda.
Starting with an exercise program is important for long-term weight loss success. According to the American College of Sports Medicine guidelines, adults who want to lose 5 pounds in a week, tend to exercise at a moderate intensity. This should be continued for at least 150 to 250 minutes and practiced once every week.
These guidelines also state that exercising for more than 250 minutes per week may help you lose 5 pounds in a week. And can also keep your body from regaining the lost weight. Before commencing with the exercise program, prefer consulting your physician. Discuss about the exercises, their intensity and frequency that is right for you to practice.
Important Steps to Lose 5 Pounds in a Week
Nothing can beat hard work and perseverance when you are trying to lose weight and keep it from returning. But there are also a few sustainable and acceptable ways that you can use to lose 5 pounds in a week. These easily weight loss steps will help you lose 5 pounds in a week.
Work out first thing in the morning
What do 90% of people who exercise consistently all have in common? Well, they exercise in the morning regularly and maintain a healthy routine life. Morning workouts more or less guarantee weight loss and benefit you in every manner. This tends to increases your energy levels. Thus making you more productive throughout the day helps you focus on your work.
This also helps you burn more calories throughout the day and lose 5 pounds in a week easily. Work outs help to increase and speed up your metabolism and burn calories for long even after you have stopped exercising.
A research byВ Appalachian State UniversityВ found that people, who tend to complete a 45-minute exercise routine, burned around 17% more calories in 14 hours. Also, to make daily exercises more effective, one needs to be more mindful of your daily food choices. You need to carry your new good habits over into the rest of the day. Remember that daily exercising is not a free pass to eat whatever you like regardless of your health. If you are aiming to lose 5 pounds in a week, you need to watch your eating habits.
Get Bitter about Food
Bitter greens and leafy veggies like kale, arugula, mustard greens, collards and escarole are summer diet staples that help in better digestion. They also help to get rid of bloating. Bitter foods are also known best to stimulate and support better digestion. These ingredients are low calorie and healthy intakes that are packed with vitamins and fiber. These are required by your body В to stay lean and lose 5 pounds in a week.В
FYI, kale is rich in iron, vitamins A, K and C. It is a great remedy for your liver and helps in lowering your cholesterol levels. Most bitter greens are great anti-inflammatories that can help fight bloating and help you lose 5 pounds in a week.
Spice Up, Salt Down
High-salt diets lead to water retention which will not at all help you to lose 5 pounds in a week. Try to cut the salt in you aim to lose weight fast and safely. But just reducing the salt intake is not enough. A study done by theВ American Heart Association states that 75% of AmericanвЂ™s salt intake comes from the food itself that they consume on a daily basis.
While your body requires a little salt in your diet. For most people, everything they need will already come from the food that they eat, and most people tend to consume too much of the salt.
Reduce the intake of processed foods as much as possible and you will witness the changes over time. Consuming salad dressings and sauces are some of the worst culprits that act as an obstacle in your path to lose 5 pounds in a week. FYI, per tablespoon, ketchup has 20 calories and 6% of your daily salt intake. A few drops of ketchup and you are already at 20% of your daily value. Instead of these artificial sauces, try spices, especially the hot ones like peppers.
This will enhanceВ the flavor of what you are eating, and capsaicin present in them will increase thermogenesis in your body, thus helping to lose 5 pounds in a week. Spice up your daily meals with cayenne pepper, bell pepper powder or jalapenos.
Eat the Whole FoodsВ
Want to give your body the cleanest fuel so it can run at maximum efficiency and lose 5 pounds in a week. When you want to shed all the extra fat, try to avoid anything processed. Raw vegetables, fruits, whole grains and proteins like beans, soybean, cold water fish and eggs should be your favorites if you are aiming to lose 5 pounds in a week.
Also, swear to have вЂњhealthy fatsвЂќ only. This includes fats from olive oil, nuts and avocados. These are вЂњgoodвЂќ, monounsaturated and polyunsaturated fats that can actually prove beneficial for your heart. They help to lower bad cholesterol levels in your body.
A research done at Harvard states that while bad fats like saturated and Trans fats increase the risk factors for certain diseases, total amount of вЂњgoodвЂќ fats tend to work opposite. Eating вЂњgoodвЂќ fat can help you burn fat and lose 5 pounds in a week. Researchers at Harvard University found that participants who ate 20% of their calories from good fats were able to lose 5 pounds in a week. The results were more effective after 18 months than the participants who went on low fat diet plans.
It may sound odd, but deep breathing not only helps you to calm down tension, stress and fatigue. It also helps your weight loss efforts initiates effectiveness. Deep and calm breathing can actually trick your body into de-stressing. While most people breathe with their chest, you should be taking these deep breaths with your abdomen. Now here, you should take a moment to focus that breathing deep into your abdomen can do wonders for your stress level.
So, now we will understand that what does stress have to do with weight loss? Stress increases your levels of cortisol in your body. It is a hormone that can increase your appetite and lead you to eat more or binge eat. Now, a more common situation is to come home after a long day at work and chow down.В
Raised levels of cortisol can also lower your cognitive functions such as learning and memory. It also decreases your immune function and bone density. Deep breathing also raises your blood pressure levels, cholesterol and the risk of heart diseases. Do you need a reminder to breathe? Set an alarm for every hour on your mobile phone, and take a few long, deep breaths every time when your phone pings. This will help your weight and sanity.
Ways to Lose 5 Pounds in a Week
We here come up with fat-torching plans that will help you lose 5 pounds in a week. And subtract up to 5 pounds from your body within seven days without starvation, bizarre supplements or cutting on your diet. Wondering how? It is all about these little sacrifices combined with a few specific techniques. Rather than giving you a one-size-fits-all regimen, we will try to figure out a plan, eating habits and exercise strategies that fit your lifestyle.
So choose among the enlisted tips that vow to work into your schedule for seven days straight. These will help you to lose 5 pounds in a week. If you feel determined, then no one can stop you to achieve the goal. The more you tips you work on, the more weight you will lose. If you start now, by the coming weekend you will look and feel way better.
Drink More Water
Be it a sport drink, energy drink, fruit smoothie, or simply a light beer. Each serving of these drinks contain about 100 calories. Yet, these beverages do not satisfy your body the way 100 calories of food does so, they are a total waste. Other liquids high in sodium and carbohydrates tend to trick your body into retaining water and making you, feel fuller.
Water on the other hand, has zero calories, carbs and a little to no sodium, making it as the perfect slim-down drink. Surprisingly, water actually helps flush out excess water weight as well as speeds up your bodyвЂ™s metabolism. If it appears just too boring and tasteless, add lemon wedges or mint leaves to add flavor.
Avoid White Bread and Pasta
Try cutting or completely avoiding all white grain products such as white rice, spaghetti, sandwich roll and various other that will instantly slim you down. This is because the simple carbs present in these foods causes bloating. Simple carbs tend to wreak havoc on your bodyвЂ™s weight because they are digested very quickly. Thus leaving you feel hungry and more likely to binge eat later.
Going further, instead of replacing these carbs with healthy yet bloat-triggering whole-grain products, try substitutes like vegetables. This way, a chicken sandwich will become chicken salad and chips and dip turn into carrots and dip. We recommend having complex carbs because these are digested more slowly. Thus keeping you to feel fuller for long hours.
Moreover, veggies are high in water content and help us to flush out excess water weight from the body thus, helping us to lose 5 pounds in a week.
A 30 Minutes Cardio
Any workout that raises your heart rate up will automatically burn calories. Consider exercises like spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each of the enlisted exercise helps to burn 200 to 300 calories while toning up your arms, legs, and core. It makes everything appear more sleek and tighter.
This way, you will burn even more calories per session if your workout incorporates interval training and alternating short bursts of intense cardio with slower activity.
Drink Coffee an Hour Before Working Out
This is one exception that will help you to stick-to-water-only rule. Just as a coffee run makes your morning at work more productive. Similarly a pre-exercise cup of java with a splash of skim milk will energize your workout. This will make you burn more calories without realizing that you are pushing yourself harder to lose 5 pounds in a week.
Do 36 Push-Ups and Lunges
These simple and basic gym-class staples will help sculpt muscles, making you sport a more streamlined appearance. Do three sets of 12 of each exercise every other day. Push-ups tend to target your upper body while lunges work on your butt, hips, and thighs.
A Quick tip: Do make sure that your back and legs remain in a straight line while doing push-ups as this will improve muscle tone. Also, you can build even more muscle with the lunges if you hold free weights in each hand while doing push-ups.
Increase Your Sleep By 30 Minutes
Adding an extra half an hour can refresh you enough to make better food choices. In other words, you wonвЂ™t run for quick sugar fix for breakfast in search of energy. And you also won’t feel lethargic and skip the gym. More restful sleep of almost 7 to 8 hours a day is best and also speeds up your metabolism. Since, your body builds muscle while you snooze, getting those zzz’s equals to better muscle tone.
Make One Food Sacrifice
Cutting out foods like chips or chocolate dessert you may eat after dinner, can subtract a few hundred calories from your diet. And also help you to lose 5 pounds in a week. This translates into less flab and your body won’t even notice its absence.
Do not Let the Camera Add Weight
No, we are not teaching you ways to click selfies. Instead, we are telling you ways applying which,В you can keep your body from looking fatter while clicking selfies. Always push your chin forward, hold your arms away from your body and turn slightly sideways from the camera with one foot in front of the other.
Get Thinner in Hours
Really?? These slenderizing effects may not be permanent, but they will help you look hotter in your skinniest jeans on maybe a very short notice.
Eat Salmon for Lunch
It is packed with nutrients that build muscle and give your skin a healthy glow. Some nutritionists even claim that consuming a portion of Salmon may immediately make your face look a bit more contoured. Yes it is true, we are not exaggerating.
Stand Up Straight
Posture helps a lot to look better and improve your personality. Keeping your spine straight and your shoulders pushed back while tucking in your belly gives you a slimmer and more streamlined middle appearance.
Do Squats and Sit-Ups
Bodybuilders often use this technique before competitions because these exercises add definition to the muscles. Do three sets of 12 of each of the exercise in order to tighten your abs, butt, and legs. The effects are permanent when practiced for a longer period of time.
Pop an Antigas Pill
Take one of these chewable tablets, sold over-the-counter at drugstores. This is to relieve bloating in your abdomen and break up gas bubbles that build up in your digestive track due top unhealthy eating habits.