How to Lose 5 Pounds in a Week | Complete Guide

This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.

How to lose 5 pounds in a week?

Losing 5 pounds in just 1 week is quite extreme, it requires a lot of determination, self-control, and planning!

The good news is that we have got the top weight loss tips (the ones that really show results) and a flexible meal plan for you.

Let’s find out how to face this challenge and make this diet plan happen!

How to Lose 5 Pounds in a Week Diet Plan

The first step is to outline specific tactics for yourself and set strict guidelines to follow throughout one week.

Set Your Daily Calories

A daily calorie limit is your target caloric intake per day.

But first, you might want to measure your body fat amount to see whether you really need to lose weight.

To do that, you should start by calculating your BMI.

Calculating Your BMI

Finding out your BMI value is easy. You can calculate it here.

If your BMI value is lower than 18.5, then you are underweight and need to work on adding some weight.

If it falls between 18.5-24.9 then your weight is in a healthy range.

And finally, having a BMI over 25 means you urgently need to shed some weight and cut the calories.

If your weight is in the normal range, you still can slim down, however, make sure not to get too close to the underweight line.

Once it becomes clear whether you need to lose or add weight, it is time to plan how many calories you need to consume each day.

One way to determine that is by calculating the Basal Metabolic Rate (BMR).


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Calculating Your BMR

Knowing your BMR helps to determine your daily calorie intake and then set more precise goals for losing weight.

Determining your daily calorie goal can be done by a simple formula:

Calories consumed (food) – Calories Burned (Exercise) = Net Calories

So, how many calories a day you need to consume?

You may calculate your BMR here, by indicating your age, gender, height, and weight.

When your result is ready, use the table for activity level to determine how many calories you need to consume.

Think of this as your daily calorie budget for spending calories.

You spend calories when you eat and get more when you exercise.

However, take into account that women are not recommended to consume less than 1200 calories a day, and for men, it should not be less than 1500 calories a day.

Foods to Eat

green vegetables

Different foods can have different effects on your body and the calories you burn.

That’s why we have prepared a full list of weight-loss-friendly foods for you to choose from for your next meal.

  • Whole eggs
  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Leafy greens
  • Lean beef
  • Chicken breast
  • Salmon
  • Beans and Legumes
  • Tuna
  • Cottage cheese
  • Soups
  • Nuts
  • Whole grains
  • Chia seeds

Foods to avoid

In the same way, it is important to know what not to eat/drink when you are trying to shed some weight. Sugar is the biggest no-no as usual.

  • Sugary drinks
  • Candy bars
  • French fries
  • Processed fruit juice
  • Cakes, cookies and other pastries
  • Alcohol (especially beer)
  • High-calorie coffee
  • Ice cream
  • Pizza
  • White bread
  • Highly processed foods

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How to Lose 5 Pounds in a Week Meal Plan

diet healthy food calendar

To lose 5 pounds in 7 days will require getting around 1200 calories – 1500 calories each day.

This result can be easily achieved by simply eliminating harmful foods like sauces and cheese from the menu.

We have prepared a one-week meal plan to help you get prepared for your diet. You can modify it to fit your schedule and preferences.

Consuming 1200-1500 calories per day means that your meals should have around 400 calories each, and your snacks should be somewhere between 100-200 calories.

Monday

Breakfast: Fruit and yogurt bowl

Mix 170 grams of fat-free Greek yogurt with 270 grams of strawberries. Add 1/4 cup of granola.

Snack: Mixed nuts (about 28 grams)

Lunch: Hummus wrap

Put 150 grams of chopped vegetables and 60 grams of hummus in a medium whole-wheat tortilla and enjoy your wrap!

Afternoon Snack: 1 small apple and 1 tablespoon of nut butter.

Dinner: A 400-calorie meal of your choice!

Calories: 1410 kcal

Tuesday

Breakfast: Peanut butter sandwich

On the top of a toasted whole-wheat English muffin (58g), put 1 tablespoon of peanut (or an almond) butter, and a large peach (sliced).

Snack: Greek yogurt fat-free (about 100 grams) and mixed berries (about 50 grams)

Lunch: A salad (around 370 calories)

Combine 150 grams of vegetables with a serving of beans, tofu cubes, or sliced chicken (272 g).

Afternoon Snack: Have 100 calories of whatever you like as a snack or combined with a meal. Check out some healthy snack ideas here

Dinner: Keto Zucchini pasta with shrimp

Toss two large zucchinis in 1/4 cup of already-prepared pesto. Add 100 g cooked shrimp.

Calories: 1289 kcal

Check out some more ideas at the Golo Diet Plan Meal Plan.


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Wednesday

Breakfast: Strawberry-mango smoothie

Mix 100g of fresh strawberries, 80 grams of mango chunks, 150 grams of fat-free Greek yogurt, 1 cup of vanilla almond milk (unsweetened) and 1 tablespoon of chia seeds.

Blend and enjoy your creamy smoothie.

Check out more weight loss smoothie recipes here.

Snack: A medium-sized apple slices and peanut butter (15 grams)

Lunch: A salad (400 calories)

Choose a salad that has about 150 grams of vegetables and combine it with almonds, chia seeds, or hemp seeds.

Afternoon Snack: A greek yogurt non-fat (78 g) or a piece of string cheese with 170 grams of mixed fruits.

Dinner: A 400-calorie meal of your choice! 

Calories: 1459 kcal

Thursday

Breakfast: Caprese scramble

Mix 2 large eggs, 1 large tomato (chopped) and 55 grams of shredded mozzarella. Add a pinch of salt and pepper.

Prepare on medium heat in a nonstick skillet. You may add some chopped basil leaves when it is almost ready.

Plus, if you want to stay full for a longer time, add 12 grams of protein per serving.

Snack: Celery sticks (5) with cream cheese (60 grams)

Lunch: A salad

Have a salad that has about 150 grams of vegetables. As a dressing, use one tablespoon flavored vinegar like balsamic.

Afternoon Snack: A fat-free Greek Yogurt (150 grams).

Dinner: Fish

Choose a 400-calorie dinner with fish. You may also opt for sushi if you like it. Check out this grilled salmon with broccoli recipe from Dr Now Diet.

Calories: 1121 kcal

Friday

Breakfast: A meal of 400 calories of your choice.

You may add an ingredient that contains at least 10 grams of protein for satiety.

Snack: Cucumber slices (about 50 grams) with hummus (100 grams).

Lunch: Bacon sandwich

Take two medium slices of whole-grain bread and top with 2 medium slices of tomatoes, lettuce, and 4 slices of turkey bacon.

Afternoon Snack: A 100-calorie snack, which may also be combined with your meal.

Dinner: (186 calories) Protein, carb, vegetable, fat.

Your dinner should have 85 grams of protein (cooked), 60 grams of grains, about 150 grams of vegetables, and 2 teaspoons of oil.

Calories: 1200 kcal


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Saturday

Breakfast: Eggs with vegetables

Scramble 3 large egg whites with 300 grams of vegetables. Our favorite ones are red bell pepper (50 g), tomatoes (50g), spinach (100g), and mushrooms (100g). You may serve this delicious meal with a medium slice of whole-grain bread.

Snack: 25 small green or black olives

Lunch: Turkey, avocado burger

Grill a turkey (about 85 grams) and put it on a whole-grain burger ban (33g). Add 1/4 avocado (sliced), tomato, red onion, and lettuce.

If you prefer wraps, try out this recipe from our fast metabolism diet: turkey wrap with hummus and spinach.

Afternoon Snack: Have a 100-calorie snack or combine it with a meal. Popcorn is a great choice.

Dinner: A 400-calorie meal of your choice!

Simply make sure to have at least 1 serving of vegetables, 1 serving of healthy fats and about 85 grams of cooked protein. Check out some healthy meal ideas in our 7 Day No Sugar Diet Plan

Calories: 1120 kcal

Sunday

Breakfast: A 400-calorie meal of your choice! For a quick fix, try smoothies.

It is a good idea to opt for at least 1 serving of fruit or vegetables for breakfast.

Snack: A handful of shelled pistachios (unsalted) 1/4 cup.

Lunch: Chicken salad with pita

Take about 85 grams of shredded chicken and toss it in a mixture of 1 1/2 tablespoon of sour cream, 1 tablespoon of lemon juice, 1/2 teaspoon curry powder, and a pinch of salt or pepper if you like.

You may also add half a cup of red grapes (halved), 1 tablespoon of almonds, and 1/4 cup chopped celery.

Put all this mix on a medium whole-wheat pita and enjoy a yummy lunch!

Afternoon Snack: Have a 100-calorie snack.

Dinner: A 400-calorie meal of your choice!

For this meal, make sure to have 2 servings of vegetables.

Calories: 1504 kcal

Try some of our low carb Scarsdale Diet Recipes.


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How to Lose Weight in a Week at Home Tips

woman checking weight scale

For many people losing weight at home seems almost impossible. Don’t be discouraged if you are one of them because we have simple tips that will help you shed some pounds quickly, even without having to leave your home.

Plan Your Meals

Stick to healthier choices and eliminate sugary foods. You may find countless recipes for making healthy juices and shakes.

Make sure that you know what you are going to eat before starting to feel too hungry. This way you will avoid overeating and will have full control over your meal plan.

To help you get started, we have prepared a simple 7-Day Meal Plan Template.

Set a Time

It is well-known that slow eaters stay full for a longer time. Eating too quickly makes your brain miss the fullness signals and because of that, you overeat.

According to this study, researchers found that eating quickly leads to decreasing the release of some satiety hormones in the gut which finally leads to overeating.

So, set a timer for 20 minutes every time you’re having your meal. Eat slowly and chew well.

Do Moderate or High-Intensity Exercises

If you are looking for effective exercises to do at home, we offer you our review on 10 Ultimate Core Power Exercises and Tabata Yoga Complete Guide of you prefer yoga-style training.

There are various exercise videos on the internet that don’t require any equipment. The only things you may need are a pair of sneakers and a mat.

We have tried and recommend following at-home workout programs that really work.

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How to Lose 5 Pounds in a Week Without Exercise – Is it Possible?

Yes! Although exercising helps to burn more calories, it doesn’t mean that you can’t lose weight without it.

So, here is how you can lose 5 pounds in a week without exercise.

1. Cut back on sugars and carbs

When you eliminate carbs from your diet, your body starts to burn fat for fuel, and you lose weight.

Another benefit of cutting back on carbs is eliminating unnecessary water and that uncomfortable bloated feeling. All this will, of course, make you feel lighter and reduce belly fat.

2. Eat more protein and vegetables

High-protein diets help you fight cravings and reduce your desire to have a late-night snack.

The more you have control over your eating habits the faster you will get in shape. Healthy protein sources are eggs, meat, fish, and seafood and plant-based proteins such as legumes and beans.

3. Get good sleep

Lack of sleep may lead to weight gain according to this study. So, make sure you get at least 7 hours of sleep if you want to regulate your hunger-satiety hormone.

4. Drink green tea

Health experts claim that green tea can help you lose weight as it boosts metabolism and reduces body fat. According to a study, this calorie-burning process can be achieved if you drink several cups a day.


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Tips to Lose 5 Pounds in a Week

Losing weight in just 1 week is possible if you stay focused and work on your self-discipline.

Here are our final tips to help get through your first weight loss week as smoothly as possible.

If you want to be sure how many calories you consume, there are numerous great apps that can track your food intake.

They have additional features to rate your sleep quality, provide data on heart rates, scan barcodes, etc.

Apps for calorie-tracking:

For greater effect, make sure you do moderate exercises every day. It doesn’t have to be an entire workout, it could be walking for 30 minutes every day.

Some people also recommend intermittent fasting.  This method is quite effective for losing weight and has several variations for beginners.

For more details check out our article on OMAD Results & Benefits. Ultimate Guide.

Another good way to keep yourself focused on your diet is to make sure it doesn’t clash with other events.

Also, you may want to stop eating out for 1 week and always have your meals planned.

If your main weight loss problem is losing that stubborn belly fat, then you are in luck! We have a great review on How to Lose Belly Fat Overnight| Everything You Need to Know.

Warnings

If you feel light-headed, sluggish or extra tired during this diet, stop immediately.

It is also important to know that restrictive diets usually work for the short-term. So, if you want to keep the results longer than you will need to opt for more sustainable diets.

The best way is to optimize your diet and training regimen, and getting used to a healthier lifestyle.


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This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.

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