Need to lose some weights quickly?
How about losing 5 pounds in a week? And possibly even more if you are overweight.
I know many health blogs claim that it’s not healthy or safe to lose more than 2 pounds per week. Anything more, you will be losing nothing but water weight and some muscles.
But this couldn’t be further from the truth.
In fact, quite the opposite is true.
Mike Roussell, Ph.D., explained, when it comes to losing weight safely, it boils down to how you lose the weight, not how much weight you lose.
The safe zone, losing 2 lbs a week, is often cited as a safe amount of weight to lose, but in fact, there’s very little data to support such claim.
According to the doctor, what makes 3-4 pounds unsafe is only in the way you lose it.
He further explains, “if you drink nothing but lemon water and maple syrup with a dash of cayenne pepper all week”, then losing 5-10 pounds would be considered unsafe.
This is partly due to the fact many dieters often try to lose weight by going on a crash diet like the 3 day military diet.
But on the other hand, if you do three intense exercise resistance sessions and another three cardio workout sessions in a week and you are careful about what you eat, losing the same amount of weight is not necessarily considered unsafe.
So what matter is how you go about losing the weight within a week.
If you’re looking to lose 5 pounds in a week the healthy way, read on.
1. Drink mainly water
Cut out all soft drinks and fruit juice, even sports or energy drink are out. Alcohol is definitely out.
Eliminating these drinks for your diet will help you reduce daily calorie intake by hundreds.
Sugary and soft drinks are the most fattening things you can put into your body, and avoiding them can help you lose weight very quickly.
Even though these high sugary drinks are loaded with calories, they would not bring as much of satisfaction and fullness as when you eat whole fruits like bananas do.
Sports drinks may be marketed as healthy alternatives but they often contain high levels of carbs and sodium, which tricks your body to retain water weight, puffing you up.
Eliminating them will help you shed pounds quickly.
Unlike those flavored drinks, water contains no calories and carbs. There is also zero sodium, making it the perfect weight loss beverage. And, strangely, it actually helps flush out excess water weight as well as boosting your metabolism by as much as 24 percent for about an hour after drinking.
If you need to dress up your water, add slices of lemon, lime or cucumber to make “infused water”.
2. Eat more lean proteins.
A protein-rich diet can boost your metabolism, curb hunger, and increase the feeling of fullness, which will automatically cause you to eat fewer calories.
Protein has a much higher thermic effect about (20-30%) as compared to carbs (5-10%) and fat (0-3%).
About 20-30% of protein calories are burned while the body is digesting and metabolizing the protein.
What this leads to is protein uses more energy to digest, thus less total energy taken in, a win-win for weight loss!
To lose weight in a week, be sure to add more lean protein to your diet.
3. Limit your starchy carbs
Another way to lose weight quickly, like 5 pounds in a week is to avoid starchy carbs. Foods like bread and pasta, won’t do your weight much help.
These foods also tend to cause people to retain water and cause overeating.
Instead, fill your plate with these low-carb, low-calorie vegetables:
- Bell Peppers
- Brussels Sprouts
- Swiss Chard
You can eat as much of them as you want without going over 20-50 net carbs per day.
4. Do cardio almost every-day of the week
Nothing will strip weight and fats of your body like cardio exercise can. Cardio is one of the best ways to burn calories, lose fat and increase your metabolic rate.
You don’t have to tuck on the treadmill to do cardio. Cardio can be anything from walking, swimming, biking, running, and taking the stairs.
The ACSM recommends healthy adults are recommended a minimum of 150 minutes of moderate-intensity exercise per week.
You can download a fitness app on your device to keep track of your cardiovascular fitness.
5. Lift some weights
You don’t need to lift weights to lose weight but it will speed the process.
Try to do weight training 3-4 times a week.
If you’re new to working out and weight-training, ask a trainer to stick to the basic. Squats, lunges, chest press, lat pull-down, and leg curl are the staples. This lineup will hit all the large muscles in the body, giving the maximum tone-up benefits.
Research has shown that weight lifting typically burns fewer calories, yet helps with weight loss and shape-up by improving metabolism. By lifting weights, you build muscles, which contributes to about 20% of your metabolism.
There you have it; 5 ways to lose 5 pounds in 1 week. Following the tips mentioned above can help you lose five pounds or even more in 1 week.