Crash diets and extreme workouts might promise quick results, but they can also wreak havoc on your body. Losing weight healthily requires smart eating habits and consistent exercise.
And we are here with just the right guide for you to lose five pounds in just one week.
How Many Calories to Eat To Lose 5 Pounds in a Week?
According to the Mayo Clinic, one pound of fat is equivalent to 3,500 calories. Therefore, to lose five pounds in a week, you would need a calorie deficit of about 17,500 calories, or 2,500 calories per day.
This is a significant deficit and not easy and possible for everyone, especially considering that the average daily caloric intake should stay within 1,200 calories for women and 1,500 for men, as per the American College of Sports Medicine.
Creating a Calorie Deficit
Achieving such a large calorie deficit safely can be difficult, but mentioned below is a diet chart that can help you do it, in a healthy and safe manner:
Day 1
- Breakfast: Scrambled eggs (2 eggs) with spinach and tomatoes, 1 slice of whole-grain toast, 1 cup of green tea
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette, 1 small whole-grain roll
- Dinner: Baked salmon with a side of quinoa and steamed broccoli
Day 2
- Breakfast: Greek yogurt parfait with granola and mixed berries, 1 cup of black coffee or green tea
- Lunch: Turkey and avocado wrap (whole-grain tortilla, turkey slices, avocado, lettuce, tomato), Side of carrot sticks
- Dinner: Stir-fried tofu with mixed vegetables (broccoli, bell peppers, snap peas) over brown rice
Day 3
- Breakfast: Smoothie made with spinach, banana, almond milk, and a scoop of protein powder, 1 hard-boiled egg
- Lunch: Quinoa salad with chickpeas, cucumber, cherry tomatoes, and feta cheese, 1 small whole-grain roll
- Dinner: Grilled chicken breast with a side of sweet potato and green beans
Day 4
- Breakfast: Oatmeal topped with sliced almonds and blueberries, 1 cup of black coffee or green tea
- Lunch: Lentil soup with a side salad (mixed greens, tomatoes, cucumber, light vinaigrette)
- Dinner: Shrimp stir-fry with mixed vegetables (bell peppers, snap peas, carrots) over brown rice
Day 5
- Breakfast: Cottage cheese with pineapple chunks, 1 slice of whole-grain toast
- Lunch: Spinach and chicken Caesar salad (light dressing, no croutons), 1 small whole-grain roll
- Dinner: Baked tilapia with a side of quinoa and steamed asparagus
Day 6
- Breakfast: Smoothie made with kale, mango, Greek yogurt, and a splash of almond milk, 1 hard-boiled egg
- Lunch: Veggie wrap with hummus (whole-grain tortilla, hummus, cucumber, bell peppers, spinach), Side of carrot sticks
- Dinner: Grilled turkey burger (no bun) with a side of sweet potato fries and a mixed greens salad
Day 7
- Breakfast: Overnight oats with chia seeds, almond milk, and strawberries, 1 cup of black coffee or green tea
- Lunch: Chicken and avocado salad (mixed greens, grilled chicken, avocado, cherry tomatoes, light vinaigrette
- Dinner: Baked cod with a side of brown rice and steamed broccoli
Healthy Habits to Follow to Lose 5 Pounds in 1 Week
Prioritize Sleep
According to a study in the Annals of Internal Medicine, adequate sleep can increase weight loss by as much as 55%, even if you’re not following a strict diet. However, sleep is often overlooked when losing weight, especially when the weight loss goal is as big as 5 pounds in a week. So, for better and quicker results, it is best to prioritize sleep, alongside diet and workout.Manage Stress
High-stress levels can lead to emotional eating and weight gain. Using stress management techniques like yoga, meditation, or deep breathing exercises can help keep your weight loss on track.Stay Active Throughout the Day
Apart from regular and targeted exercise, try to stay active throughout the day. Take the stairs instead of elevators, go for short walks, or even stand while working.8 Exercises To Lose Five Pounds in 7 Days
Here are 8 exercises to help you lose five pounds in a week.
Perform these exercises in circuits, with minimal rest between sets to maximize calorie burning.
High-Intensity Interval Training (HIIT)
- Sets/Reps: 4 sets of 30 seconds high-intensity, 30 seconds rest
Combine exercises like burpees, jumping jacks, and high knees.
Squats
- Sets/Reps: 4 sets of 15 reps
Ensure proper form to engage your core and legs.
Push-ups
- Sets/Reps: 4 sets of 12 reps
Modify with knee push-ups if necessary, focusing on maintaining a straight line from head to heels.
Planks
- Sets/Reps: 4 sets of 45 seconds
Keep your body straight and hold the position without sagging your hips.
Lunges
- Sets/Reps: 3 sets of 20 reps (10 per leg)
Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
Mountain Climbers
- Sets/Reps: 3 sets of 30 seconds
Alternate legs quickly while maintaining a plank position.
Bicycle Crunches
- Sets/Reps: 3 sets of 20 reps (10 per side)
Lie on your back and cycle your legs while touching your elbow to the opposite knee.
Jump Rope
- Sets/Reps: 4 sets of 1 minute
Jump at a steady pace, increasing speed as you become more comfortable.
Tips To Prevent Regaining the Lost Weight
Regular Exercise
Regular exercise is key to keeping the weight off. The CDC recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with muscle-strengthening activities on two or more days a week.Monitor Your Weight
Regularly monitoring your weight can help you catch small gains before they become significant. Weekly weigh-ins can help you stay on track without becoming obsessive.Stay Hydrated
Drinking plenty of water can help maintain your metabolism and reduce feelings of hunger. Aim for at least 8 glasses of water per day.Get Adequate Sleep
Aim for 7-9 hours per night to support your overall health and weight management efforts.Final Thought
Therefore, we’ve also suggested the best habits that you can adapt to in your everyday life. We hope this blog helps you to not only achieve but maintain your lost weight.
