Losing five pounds in five weeks is healthy and safe.Losing more than one to two pounds per week can put you at risk for fatigue, and is usually not sustainable for long periods of time.It's hard to eat enough of the vitamins and minerals your body needs when you're on a very low calories diet.Losing five pounds in five weeks can be easy if you make small changes to your diet and lifestyle.
Step 1: You should talk to your doctor.
Discuss your weight loss plan with your doctor.She will be able to tell you if weight loss is safe and healthy for you.Ask your doctor if you will be referred to a registered dietitian.She may work with a colleague on a regular basis.A registered dietitian can help you design your weight loss plan, assist with meal planning, or suggest certain foods to lose weight on.Go to the Eat Right website and click on the orange button to find an expert in your area.
Step 2: Count calories.
Losing five pounds in five weeks is fairly easy.Cut out 500 calories a day from your diet to lose one pound a week.It results in a one pound weight loss per week.Don't cut out too many calories or eat less than 1200 calories a day.It can be hard to get enough vital nutrients on a very low calories diet.
Step 3: A journal is good for keeping a food diary.
A food journal can be used to lose weight.It can be used to see what changes you can make to your diet and to help keep you on track.Purchase a journal or use a journaling app.Track both weekday and weekend days.It's important to include both weekend and weekdays because many people eat differently on the weekends.Take note of how many calories you are consuming when you start your journal.This is done for you by many of the food journal apps.This can give you an idea of the calories you want to burn.
Step 4: Make a meal plan.
Meal plans can be used to lose weight.You can stick to your plan if you plan out your meals and snacks in advance.Ensure that your meal plan is appropriate for your health history by consulting a dietitian.Write out your meal plan on a daily basis.You will need meals and snacks for the week.You can create a grocery list with your meal plan.
Step 5: It's a good idea to eat lean meat at each meal.
In terms of weight loss, it's important to have a good amount ofProtein.It has been shown that eating lean meat at each meal can aid in weight loss and can help you lose more weight in the long-term.The portion size of the food should be appropriate for each meal.It's a good idea to include 3-4 ounces of lean meat at each meal.This is about the size of a deck of cards.At each meal and throughout the day, include a variety of lean meat and poultry.Lean options include poultry, eggs, lean red meat, pork, seafood, and low-fat dairy.The sources of meat that are vegetarian are also considered lean.Lentils, nuts, tofu, and beans are included.
Step 6: Half of your meals should be fruit or vegetable.
A large portion of your diet should be fruits and vegetables.These foods are low in calories and have a lot of vitamins and minerals.Try to include a fruit or vegetable at each meal and snack.A serving of vegetables is about 1 cup or 2 cups.One serving of fruit is 1 small whole fruit, 1 cup of sliced fruit or 1/2 cup dried fruit.
Step 7: Don't eat anything other than 100% whole grains.
Whole grain foods are a good source of vitamins and minerals.They contain the endosperm of the grain and are minimally processed.A serving of whole grains is 1 ounce or 1/2 cup.A food scale can be used to measure pasta or other grains.Whole grain foods include: oatmeal, brown rice, millet, barely, oats, and 100% whole wheat pasta.
Step 8: It is a good idea to snack healthy.
It is possible to make weight loss easier with an occasional snack.If a snack will prevent you from eating too much at a meal, this is even more true.It's a good idea to take caution when snacking.A snack can be used to get you through an extended period of time between meals or as pre/post workout fuel.It's a good idea to keep snacks to less than 200 calories.Try to include fruits or whole grains.You may be able to keep you satisfied longer if you combine the two.Low-fat cheese and an apple can be healthy snacks.
Step 9: You should drink water.
It's important to get an adequate amount of fluids.It's a good idea to consume around eight glasses or 64 ounces a day.Adequate hydration can aid in weight loss.You can monitor how much you drink by keeping a water bottle close by.It's a good idea to drink before a meal to calm your hunger and decrease your intake.
Step 10: Don't eat decadent foods.
Moderate how much you eat when you're trying to lose weight.Many comfort foods are high in calories and fat and can slow or prevent weight loss.It's a good idea to save high fat foods for a special occasion.Try to consume them moderationally, like once or twice a month.To keep the calories in control, consume a small portion.
Step 11: Don't drink alcohol.
It is possible to prevent or slow down your weight loss by drinking alcohol on a regular basis.Alcohol can be high in calories and sugar.Don't drink alcohol.Men and women should limit alcohol to a maximum of 2 glasses per day.If you enjoy drinking alcohol, try to consume it in moderation.A glass of wine can be had once or twice a week.
Step 12: Cardio exercises are included weekly.
Regular physical activity will help support your weight loss efforts.Aim to be active for at least 150 minutes a week.Dance classes, hiking, jogging, or biking are examples of aerobic activities.The calories on cardio machines can be very high.The numbers listed may not be accurate for your height, weight, or gender.
Step 13: You can participate in strength training.
Resistance training is great for cardiovascular activity and weight loss.As you build more muscle mass, you will burn more calories.It is recommended to include two days of strength training each week.Isometric exercises like push-ups or crunches are included in strength training.
Step 14: Get in touch with a personal trainer.
Scheduling a session with a personal trainer is a good idea.If you want to find an exercise routine that will support your new weight loss plan, this is especially true.A personal trainer can help you create an exercise plan that is progressive, periodized, and appropriate for your abilities.When you join a gym, you can get a free or discounted personal training session.A personal training session can be expensive, but you may only need one or two sessions to learn a routine or learn how to use the machines.
Step 15: Every day, weigh yourself.
It's important to weigh yourself every day.Since you want to lose five pounds in five weeks, you need to make sure that your diet plan is working.Purchase a home scale to keep yourself on track.If you want the most accurate weights, weigh yourself in the same clothing every day.Regular weigh-ins can help prevent weight-gain.
Step 16: Evaluate your diet.
If you want to lose five pounds in five weeks, you need to check in and evaluate your diet.If you notice your diet isn't causing enough weight loss, you'll want to make changes as soon as possible.Check in with your food journal and calories if you're not losing weight.Are you slipping?Are you snacking more often or eating larger portions?Cut out a few more calories if you want to induce weight loss.
Step 17: Don't give up on your diet plan.
You should keep it off after you've lost weight.To maintain your weight loss, stick to your diet plan.Monitor calories, portions, and eating a balanced diet daily to maintain the lifestyle changes you've made.How much you drink and indulge in treats should be monitored.If you want to maintain your weight, keep the occasional treat to a minimum.