How To Lose 5lbs In A Week?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How to lose 5lbs in a week? If you put the average person on any structured weight loss program, they can potentially lose up to 5lbs in a week. Most of that 5lbs loss is water and not fat. When you are on a weight loss program you lose the most amount of weight the first week. And then after that it stabilizes to 1 to 2 pounds per week on an average depending if you are on a program that isn’t extreme.

How to lose 5lbs in a week? Photo Credit: iStock- Anna Shalygina

The type of weight loss program you will be on is based off how much you weigh, sex, physical activity, age, body type, etc. How much you weigh will determine the number of calories you should consume to elicit a caloric deficit. Most weight loss plans are between 1,200 to 1700 calories per day. Any weight loss program under 1200 calories per day will be counterproductive to weight loss because you will see the biggest metabolism drop.

Cleanses, fad diets and quick fixes are not sustainable when it comes to long term weight loss. You can lose 5lbs in a week by doing a cleanse, fad diet or quick fix but in terms of losing weight and keeping it off these types of diets don’t work from a long-term perspective.

The types of foods that you would eat on a weight loss diet to help you lose 5 pounds in the first week are:

  • Fruits and vegetables such as apples, oranges, bananas, strawberries, etc. Or broccoli, spinach, asparagus, green beans, etc.
  • Protein foods such as chicken, turkey, fish, salmon, shrimp, beef, tilapia, etc.
  • Whole grains such as brown rice, barley, oatmeal, millet, buckwheat, etc.
  • Healthy Fats such as nuts, seeds, avocado, beans, olive oil, etc.

We’ve talked about diet, but exercise is just as important in helping you to lose that first 5 pounds. And the two types of exercise that should be a permanent staple in your fitness routine are weight-lifting and cardiovascular training.

A caloric deficit is about burning more calories than you consume and the only way to burn calories is through exercise.

The strength training can be bodyweight training, resistance bands, weightlifting machines, or dumbbell weights, etc. Why should you weight-train? Because weight-training will increase your metabolism because of the ability to gain and preserve lean muscle mass. The more lean muscle mass you have on your body the faster your metabolism will be. This allows you to burn calories after the workout. The reason why weight-training is so important is because of the after-burn effect of it. And the after-burn effect is called EPOC which stands for exercise post oxygen consumption.

Cardio can be swimming, jogging, walking, gardening, walking up steps, stationary bike, etc. Cardiovascular training allows you to burn calories during the workout whereas weight-training allows you to burn calories after the workout.

According to the Center of Disease For Control, (CDC) a healthy weight loss is 1 to 2 pounds per week. So, a reasonably healthy weight loss goal is about 6 to 8 pounds per month. One-pound equals about 3500 calories. If you want to lose one pound per week you need to take in around 500 to 1000 fewer calories.

According to the CDC if you are overweight and you lose 5 to 10 percent of your bodyweight it can improve your blood pressure, cholesterol and reduce the risk of diabetes.

If you can make a goal for yourself of eating healthier and exercising more, you will lose weight. And you will be able to do a better job of maintaining a healthy weight too.

Exercising and nutrition work hand in hand to deliver the highest optimal weight loss results.

If you can exercise at least 3 to 4 days a week for about 45 minutes to an 1 hour a day, that would be tremendous for your weight loss goals.

“If you put the average person on any structured weight loss program, they can potentially lose up to 5lbs in a week.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is losing 5 pounds in a week is doable if you are on a structured weight loss program. You lose the most weight in the first week and most of it is water.

So, losing 5 pounds the first week is achievable because it mostly water weight than fat. But the goal should always be to lose healthy weight and keep it off. A healthy weight loss according to the CDC is 1 to 2 pounds per week.

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  1. Centers For Disease And Control, (CDC)-

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