How To Lose 5 Pounds In A Week: 12 Essential Steps

In this article, I want to share simple tips that will help you reach your weight loss goal of losing 5 pounds a week. However, your ambitious weight loss journey to lose 5 pounds of weight is a tough one.

A gradual weight loss of 1-2 pounds per week is safe and healthy.

The tips I give you here have nothing to do with weight loss supplements like Garcinia Cambogia or complicated diet plans. This is all about specific adjustments in your diet and lifestyle habits that you need to follow.

Ways To Lose 5 Pounds In A Week On Average 

To lose weight, you must step outside your comfort zone. Remember, all good things in life do not come so easily.

Some of the tips may appear complicated and inconvenient for you to follow. Never mind. You can track as many of these tips as possible that help you lose 5 pounds fast.

These tips are all backed by the leading nutritionists and weight-loss experts that you’ll find in the most expensive weight-loss programs. Try to follow at least 5 or 7 tips, if not all.

1. Do cardio workouts for 30 minutes a day

Any activity that raises your heart rate 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), treadmills, power walking, running, cycling, exercises using the elliptical or stair-climber, etc. These exercises will burn calories and tone up your arms, legs, and torso.

You can lose up to two pounds of water weight by exercising for an hour.

It has been discovered that short bursts of high-intensity exercise followed by short bursts of slower activity alternately and repeatedly burn more calories, leaving the person less exhausted.

There is no proven medical reason to support this claim, but workout trainers are convinced.

2. Do 36 squats and sit-ups

Squats and sit-ups may seem like simple exercises, but they help get rid of belly fat in a big way. Exercise not only helps with weight loss but also strengthens your muscle mass.

If you can do three sets of 12 of these exercises daily, your belly will flatten, and your abs, legs, and buttocks will tighten. These simple exercises will also help burn about 200 calories per day.

A couple of suitable variations of these two exercises are worth practicing.

3. Do 24 push-ups and lunges every day

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

Above all, these exercises will burn about 200 calories with 24 push-ups and lunges done daily. This is going to help you lose weight fast.

4. Don’t eat without feeling hungry

Keep close track of your eating habits and strictly resist the tendency to eat when you are not hungry. Also, do not eat until you are full at every meal.

Most of us eat a lot of snacks and other calorie-rich foods when we are bored, nervous, sad, frustrated, or tired. Most of us do not even experience hunger on most days because we eat more frequently than the body requires.

5. Daily sacrifice one of your favorite high-calorie foods

Giving up one of your food indulgences daily will naturally help you lose two or three pounds of body weight within a week.

It would help if you sincerely avoided junk foods, snacks, and soft drinks.

6. Eat calories deficit meals

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

For healthy and sustainable weight loss, it is a good idea to create a calorie deficit in your daily diet. Consume 500 to 1,000 fewer calories than your body requires.

Suppose your body burns 400 calories for exercise and walking, and you also eat 200 fewer calories in your diet. It will add up to a 600-calorie deficit.

A woman who follows a normal lifestyle usually requires at least 1200 calories daily, and a calorie deficit is created if she eats 100 or 200 calories more than needed. And if she also starts to do at least 30 minutes of workouts or brisk walking, the calorie deficit increases by 500 to 1000 calories. If she continues this calorie deficit regimen, she will lose at least 2 pounds within a week in a healthy way.

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

Importantly, keep a food journal to evaluate your diet and exercise routine.

Related article: How many calories should I eat in a day?

7. Avoid white-grain food items

Reducing your intake of all white-grain foods is the best way to lose weight quickly.

Food items like white rice, sandwiches, spaghetti, pasta, white bread, etc., are very high in calories; they are the primary reasons for belly fat and sugar issues. All white-grain foods digest quickly and leave you hungry, prompting you to eat more food an hour or two later. Eat whole grains instead of processed grains.

The top tip to lose weight fast is to substitute white grain foods with green and leafy vegetables. They contain minimal amounts of carbs and fat. Our digestive system also finds it hard to absorb the carbohydrates present in fruits and 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.

How To Lose 5 Pounds In 1 Week

8. Drink a lot of water daily

The best slimming drink for reducing weight is pure water. It contains zero calories and carbs. Optimal body hydration is necessary for good health, and drinking more water also helps you eat less.

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 consumes about 335 calories per day from soft drinks alone. This is about 10050 calories (3 pounds) per month added to the body from juices and soft drinks alone.

You could have a glass of orange or lemon juice for breakfast and only drink water for the rest of the day. Drink at least eight glasses of water per day.

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

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

9. Sleep 30 minutes extra every night

We sleep less than 7 hours per night because we are so busy with our daily work and activities.

Lack of sufficient sleep increases body weight and promotes “fringe eating” (lovely items). Insufficient rest and sleep also disrupt the body’s metabolic functions.

For a trial, try to sleep an extra 30 minutes (especially if you sleep less than 7 hours) and see the difference it will make to your efforts to reduce weight quickly within the next seven days.

10. Spend less time on TV, PC, and phones

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

First, when people watch TV, they are unconsciously tempted to eat more or get the urge to gorge themselves on snacks.

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

Finally, avoid watching TV, and gaming on PC or phones to get better and longer sleep, which will make you healthier by improving your metabolism and refreshing your body.

11. Take a walk often

If you want to lose 5 pounds in one week, avoid sitting for extended periods. Even while you are busy at work, 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 walks at regular intervals will add up to more than 20 minutes of walking by the end of the day.

It is also an excellent method to avoid going for snacks or soft drinks as you get busy with your walking schedules. Walking helps to burn more calories.

12. Have an Anti-gas pill daily

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

Taking an Antigas or a similar pill can help alleviate stomach bloating, which causes gas bubbles to form in the digestive tract.

The belly can be easily flattened by preventing bloating in the stomach.


Rapid weight loss like losing 5 lbs in 1 week is not medically recommended week after week. If you want to lose weight at a steady pace, a healthy weight loss plan like intermittent fasting is a better option.

Reducing five pounds in a week is possible with a few adjustments to your lifestyle. The following tips may help with quick weight loss:

  • Consume low-calorie foods.
  • Do 45 minutes of high-intensity cardio exercises.
  • Drink only water, and a lot of it (no soft drinks or juices).
  • Sleep 7 to 8 hours daily.
  • Reduce TV viewing.
  • Avoid foods made of white grains like white bread, pasta, etc.,
  • Consume more green and leafy vegetables while consuming fewer carbohydrates,
  • Make a daily calorie deficit of at least 500,
  • Eat more proteins that keep you full for longer,
  • Every day, give up one of your favorite foods (high in calories and fat).

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