How To Lose 5 Pounds In A Week? – Ultimate Weight Loss Plan

In this article, I want to share with you a few simple tips on how to lose 5 pounds in a week. The simple suggestions included in this article will certainly help you to lose 5 pounds or more very fast.

These tips have nothing to do with any of the weight loss supplements or complicated diet plans. This is all about specific adjustments in your diet and lifestyle habits that you need to follow.

How To Lose 5 Pounds In 7 Days?

If you really want to reduce weight, you will have to be out of your comfort zones. Remember, all good things in life do not come so easily.

Some of the tips may appear hard and inconvenient for you to follow. Never mind. You can just try to follow as many of these tips as possible.

These tips are all backed by the leading nutritionists and weight-loss experts that you can also find in most of those expensive weight loss programs. Just try to follow at least 4 or 5 of the following tips if not all.

Do Cardio Workouts For 30 Minutes A Day

Any activity that increases your heartbeat necessarily burns more calories. If you can do 30 to 45 minutes of rigorous cardio workouts daily, it will certainly burn up to 300 calories.

Some of the best cardio exercises you can do are cardio-kickboxing, spinning, boot camp workouts, high-intensity interval training (HIIT), treadmill, power walking, running, cycling, exercises using the elliptical or stair-climber, etc. These exercises will not only burn the calories but will also tone up your arms, legs, and torso.

It is found that short bursts of high-intensity training followed by short duration slower activity did alternatively and repeatedly burn more calories and make the person less exhausted. There is no proven medical reason to support this claim, but workouts trainers are convinced of it.

Do 36 Squats and Sit-Ups

Squats and Sit-Ups may appear to be just simple exercises, but they have great benefits in getting rid of belly fats.

If you can do daily three sets of 12 each of these exercises, your belly would get flattered and also tighten up the abs, legs, and butts. These simple exercises will also help in burning out about 200 calories each day.

There are a couple of good variations of these two exercises that are worth practicing if you are willing.

Do 24 Push-Ups and Lunges Every Day

Push-ups and lunges are two good exercises that help in faster fat burning. Try to do two sets of 12 each lunge and push-ups every day; the former helps to tone your lower body (butts, hips, and thighs) and the latter is good for streamlining your upper body.

Above all, these exercises will burn about 2o0 calories with 24 push-ups, and lunges are done daily.

Don’t Eat Without Feeling Hungary

Keep close track of your eating habits, and strictly resist the tendency to eat when you are not hungry.

Most of us eat a lot of snacks and other calories rich food at any time when we are bored, nervous, sad, frustrated, or tired. Most of us do not even experience hunger on most days because we are eating quite frequently than required by the body.

Quick Weight Loss Tips

Daily Sacrifice One Of Your Favorite Foods Rich In Calories

If you can daily give up one of your food indulgences, it is going to help in naturally reducing two or three pounds of body weight within a week.

Especially you should make a sincere effort to avoid fast foods, snacks, and soft drinks.

Create Calories’ Deficit To Reduce Weight Fast

The weight gain is mostly because of having more calories in the food intake than your body requires. Balancing calories intake is the simplest method to reduce fat naturally.

To reduce weight fast, it is a good idea to create a calories deficit in your daily diet. Eat about 500 to 1ooo calories less than required by the body.

Suppose your body burns 400 calories for exercise and walking, and you also eat 200 calories less in your diet, it will add up to 600 calories deficit.

A woman who follows the normal lifestyle usually requires, at least, 12oo calories daily, and a calorie deficit is created if she eats 100 or 200 calories than required. And if she also starts to do at least 30 minutes of workouts or brisk walking, the calorie deficit is increased by 500 to 1000 calories. If she continues this calories deficit regimen, she will lose 2 to 3 pounds of weight within a week.

Caution: Normally a man requires 1600 calories and woman 1200 calories per day; in case the person is not in perfect health, the calorie deficit diet must be followed only with the approval from the physician.

Avoid White Grain Food Items

Reducing the intake of all white grain food products is the best answer to how to reduce weight fast.

Food items like white rice, sandwiches, spaghetti, pasta, bread, etc. are very high in calories; they are the major reasons for the belly fat and sugar issues. All white grain food items also get digested fast and make you hungry sooner to eat more food just an hour or two later.

The top tip to reduce weight within a week is to substitute white grain foods with green and leafy vegetables.  They contain very little amount of carbs and fat. Our digestive system also finds it hard to absorb the carbohydrates present in vegetables, unlike rice and wheat.

The best method to limit the excess calorie intake is by consuming fewer grain foods and more vegetables; this is how to reduce fat within a week by at least two pounds.

Weight Loss Diet And Exercises

Drink Lot Of Water Daily

The best slim-down drink for reducing weight is pure water. It contains zero calories and carbs.

Most of us are habituated to having energy drinks, fruit smoothies, light beer, soda, and soft drinks or fruit juices a couple of times a day. Each glass of such drinks contains a minimum of 100 calories on average.

It is estimated that the average American daily consumes about 335 calories from soft drinks alone. This is about 10050 calories (3 pounds) per month added to the body from juices and soft drinks alone.

At most, you may think of having a glass of orange juice or lemon juice during breakfast and then strictly stick to drinking water only. Make sure to have at least eight glasses of water daily.

Water is also good for suppressing the appetite, especially if two glasses of water are drunk 30 minutes before the meal.

The metabolic activities of the body also improve with a sufficient intake of water.

Sleep 30 Minutes Extra Every Night

As we are busy with our daily work and activities, most of the nights we sleep less than the required (7 hours) time.

Lack of sufficient sleep increases body weight and promotes fringe eating (especially sweet items). The metabolic functions of the body also get disrupted with an insufficient amount of rest and sleep.

Just for a trial, try to sleep 30 minutes extra (especially if you are sleeping less than 7 hours) and see the difference it will bring into your efforts to reduce weight fast within the next seven days.

Watch Less TV

Watching TV usually promotes the possibility of weight gain in many ways.

First of all, while watching television people are unconsciously tempted to eat more food or develop an urge to gorge on snacks.

Secondly, it adds up to less physical activities and, therefore, less burning of calories. Sacrifice one or two of your favorite TV shows and go for a long walk or engage in some physically energetic works instead.

Finally, avoid TV viewing to get better and longer sleep that will make you healthier with improved metabolism and refresh the body.

Take A Walk Quite Often

Do not sit continuously for long hours. Even while you are busy at work, make sure to take short breaks to get up and walk around a little.

In fact, after every two hours, you should be compulsorily getting up from the chair to walk around for 5 to 10 minutes at least. A few minutes of walks at regular intervals will add up to more than 20 minutes of walking by the end of the day.

It is also a good method to avoid going for snacks or soft drinks as you get busy with walking schedules.

Have An Antigas Pill Daily

Most of the works and activities that require long hours of sitting cause bloating in the abdomen.

Having an Antigas or its alternative pill can help in overcoming bloating in the stomach that produces gas bubbles in the digestive tracks.

The belly can be made a lot flatter easily by preventing bloating in the stomach.

The Bottom Line

It is easy to reduce five pounds in a week by making a few adjustments in your lifestyle. The best tips to reduce weight fast are:

  • Consume low-calorie foods
  • Do 45 minutes of high-intensity cardio exercises
  • Drink only water and a lot of it (No soft drinks and juices)
  • Sleep 7 to 8 hours daily
  • Reduce TV viewing
  • Avoid foods made of white grains like bread, pasta, etc.
  • Eat more green and leafy vegetables with less carb
  • Create daily at least 500 calories deficit
  • Daily sacrifice one of your favorite food items (rich in calories and fat)