Lose 5 Pounds In One Week With This Meal Plan
Want to get back in shape by losing five pounds in one week?
Youre not alone. Fortunately, after reading this article youll have an easy meal plan that will help you accomplish this task. Weve divided your nutrients into five specific meals per day to put you in the most optimal position to lose weight.
Youll want to keep up your gym regimen to ensure youre burning those calories, but this meal plan will provide just the right combo to lose those pounds! There are three different plans and youre free to choose whichever plan you want, in whatever order, however, many times you prefer for seven days. You could go in order and repeat the cycle, or vary the plan orders to your hearts desire. And with only three meal plans, youre better off in your grocery shopping.
Plans that try and attempt a crazy variety over seven days may cost you an arm and a leg, so we tried to save you some money while you lose weight!
Tip #1 For How To Lose 5 Pounds: Lift Weights
Cardio is great it may have even helped you get this far in your weight-loss journey. But if you keep bypassing the weight rack in favor of the treadmill or elliptical, you’ll miss out on the unique weight-loss benefits you can only get from lifting iron.
“Strength training builds lean muscle, which will bring your metabolism up,” says Matheny.
Unlike fat, muscle is metabolically active tissue. This means that, pound-per-pound, muscle burns more calories at rest than fat does . Pack more muscle onto your frame, and you’ll churn through more calories at rest.
Just keep in mind: Adding muscle won’t turn you into a calorie-burning machine, nor is it a strategy for how to lose 5 pounds “fast,” so don’t think your growing biceps will help you hit your health goal by next weekor be enough to fend off weight gain from a bad diet. However, when you’re trying to slowly and sustainably nudge the scale just a tiny bit more, having a little extra muscle can make all the difference. And if the number on the scale still doesn’t go down, don’t despair. Slimming down fat cells and bulking up muscle cells may cause your weight to stay the same which, in this case, is a good thing!
Where I Got The Idea For The 3
How did I come up with all of this?
A military gentleman who attended our church some years back introduced me to this diet. He said that military recruits use this diet when they need to get in shape quickly. Since then Ive done extensive research and heard from countless people who have tried this plan. Combined with my own personal trial and error, the diet that follows is carefully tested and includes advice to help you succeed. Feel confident and see the results for yourself!
Take half of your weight and drink at least that many ounces of water every day.
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Can You Lose 5 Pounds In A Week
This is doable. But youll mostly be shedding off water weight and not fat .
KEEP IN MIND: Losing 5 pounds in 1 week is not generally recommended week after week. I personally would only suggest doing it for one week and then aiming for 1-3 pounds in the weeks that follow.
According to The National Institutes of Health , the recommended target would be to lose a pound or two a week. This gradual weight loss is within a healthier time frame. Its sustainable and will give you great results over time.
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Get To Know The Points System
Once your specific points allotment has been calculated , check the Weight Watchers site to learn how many points are associated with the foods you enjoy and eat often You can use the on-site calculator or the brand’s app to figure out the point values of foods that aren’t already in the system.
Keep in mind that foods with low energy density tend to be your best food options on any type of weight-loss program. A diet that consists mostly of foods that have low energy density, including fruits, vegetables and whole grains, can help you feel fuller on fewer calories, per the Mayo Clinic.
You’ll want to use your online tracking tool to note the foods you eat and the points they contain every day, while being careful to not to exceed your points total.
How To Lose 5 Pounds In 2 Weeks
Whether youre coming back from vacation, or notice that your jeans are a little tighter than normal, you may be searching for a fast fix to lose those extra few pounds. While its easy to be swayed by fad diets, quick promises, and cleanses, it is actually possible to lose 5 pounds in two weeks through healthy eating and exercise.
Most weight loss plans will recommend getting 1,200 to 1,500 calories a day, which is generally a good range to aim for whether you plan on losing 5, 15, or 50 pounds. Im more liberal on calorie amounts or exercise recommendations. To lose 5 pounds, its more about cleaning up the diet than making a drastic overhaul. For example, you can forgo the things you wont miss for weight loss without sacrifice: a cheeseburger sans cheese, or a burrito bowl minus the sour cream. Since losing 5 pounds doesnt require sweeping changes, you can still enjoy your favorite foods with a few small tweaks.
In the meal plan below, youll find general recommendations that can be modified depending on your schedule. If your time frame is two weeks, then stick to the meal plan and forgo the treat options. For a more casual approach, even if you include the extra snacks and desserts, you can expect to drop 5 pounds in three weeks.
Calorie count: 1,300 to 1,500 calories per day. Thats roughly 400 calories per meal, with 100 to 200 calorie snacks.
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The Concept Of Intermittent Fasting
Intermittent fasting is not like other calorie-restricting diets. It is a nutritional pattern that doesnt necessarily limit what and how much you eat, rather when you do it. The main rule of intermittent fasting is that you are only allowed to consume food during the so-called eating windows. Now, you may ask, how is intermittent fasting related to the lose 5 pounds in a week meal plan? The thing is that intermittent fasting can help you successfully slim down without wreaking havoc on your body.
Although there are no limitations on the types or amounts of food that you can eat during eating windows, healthy eating patterns are strongly encouraged. This will naturally create a caloric deficit, which will help you lose weight. You should also remember that consumption of any food during the fasting period is strictly prohibited unless it is a type of intermittent fasting that allows such exceptions.
Speaking of various types of this nutritional pattern, there are many, and here are the most popular ones:
Go On Daily Jogging Or Increased Physical Activity:
Light jogging can still warm your muscles, boost your metabolism and burn extra calories without draining you.
Its also a good idea to walk to work, take the stairs instead of the elevator.
And increasing physical activity, avoiding sitting around watching TV with some activities like cleaning the house, pruning trees in your garden, or playing with pets will burn a decent amount of calories.
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Write In A Food Journal
Technology isn’t for everyone, and sometimes taking pen or pencil to paper can make a more tangible impact than simply logging food with a few clicks. In a diary, you can also take notes on how you felt that day, write down stress triggers, and even log things you are grateful for. “Whether you are a nutrition pro who has been eating healthy for years or you are new to the game, keeping a food journal holds you accountable to yourself,” suggests Soloff. “You can write down your food record at night or you can even map out your day prior. Are you a man or woman of your word? It is often helpful to even track the day prior to ensure that you stick with your intentions. Map out the best way to eat to reach your goals.”
Tip #2 For How To Lose 5 Pounds: Keep A Food Journal
If you’re not sure how to lose 5 pounds that just won’t budge, try logging your food for a few days what you discover just might surprise you.
“A lot of people don’t realize the occasional nibble here, nibble there can really add up,” says Keri Gans, R.D.N., owner of Keri Gans Nutrition and Shape advisory board member.
For example, you may think you’re only eating a few almonds here and there throughout the day. But once you start writing down your food intake, you may realize you’re actually grabbing a heaping handful every single time you pass the dish. So instead of eating a sensible one-ounce serving , you’re eating an extra two or three hundred hidden calories per day.
Track your cocktails too: “Having one or two drinks a day or four-plus on the weekend even if it’s light beer or wine adds hundreds, even thousands of calories to your diet,” says Molly Morgan, R.D., a dietitian in Vestal, New York. Not only do those drinks add up, but they can also amplify your culinary calorie count. “Alcohol lowers your inhibitions, so an order of French fries or a burger doesn’t seem as unhealthy as it normally would.”
There are plenty of food tracking apps out there , but Gans actually recommends clients go old-school and log their food with pen and paper. She offers a couple of reasons to go low-tech:
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Icipate In Activities That You Enjoy
Shifting your focus from weight loss to improved physical fitness may boost your overall health and reduce your disease risk.
One review found that increased physical activity or cardiorespiratory fitness was linked to lower mortality risk compared with intentional weight loss .
Plus, one study in 193 people found that physical activity improved heart-health markers and helped participants maintain their weight loss over time .
Rest assured, though, that this doesnt mean you need to participate in daily, intense exercise.
Instead, simply being more active such as regularly participating in activities that you enjoy like hiking, walking, biking, and swimming can help you maintain weight loss over time and improve your overall health.
Choose Small Calorie Reductions To Induce Slow Sustainable Weight Loss
Most crash diets and fast weight loss programs severely restrict calories. While this can certainly make the number on the scale go down quickly, it can also cause metabolic adaptations like increased hunger, loss of lean body mass, and decreased RMR .
Plus, significantly cutting calories can negatively affect your mood and energy, leaving you feeling miserable and demotivated.
To promote slow weight loss and minimize negative metabolic adaptations, choose small calorie deficits of about 200300 calories per day rather than 1,000 calories or more .
Your energy needs depend on many factors like your age, activity levels, and sex. A registered dietitian can help you determine your daily needs and what an appropriate calorie reduction may look like for you.
The National Institutes of Health also offers a to help you plan for long-term weight loss.
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Perform Calorie Burning Training Sessions
Finally, the last important step to shedding as much weight as you can in a week is to tweak your training program to burn as many calories as possible.
This means to focus on performing high intensity cardio sessions and high repetition weight training sessions for your workouts.
These workout teaks are going to work well with the nutrition tips outlined above, especially cutting out the starchy carbs.
When you are on a low carb diet, the high rep training sessions will help to deplete the glycogen stores in your muscles, getting you into ketosis faster.
When all of the glycogen is depleted and you are in ketosis, your body will be burning only fat for fuel.
For a one week fat loss blitz, its the perfect training style to accelerate the fat loss process.
How Do I Make The Most Of The Four Days Off
Eat balanced, healthy meals on the days off. You’ll get faster, better results if you don’t go crazy and load up the calories during this period. In fact, your weight-loss will be more sustainable if you use the days off to develop healthy, long-term eating habits. For example:
- Keep your protein sources light .
- Eat low-sugar and high-fiber fruits and vegetables at every meal.
- Make sure your carbohydrate choices are whole-grain.
- Stay hydrated!
- Avoid added sugars.
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How Does The Military Diet Work
The 3-day military diet is split into 2 phases over 7 days.
The diet provides a set meal plan for breakfast, lunch, and dinner for the first 3 days, without snacks between meals.
During this phase, the total calorie intake comes out to roughly 1,1001,400 calories per day, making it a low calorie diet defined as a dietary pattern that provides 8001,200 calories per day .
Importantly, this kind of calorie restriction falls well below the 20202025 United States Dietary Guidelines recommended calorie intake for adults, which starts with a minimum of 2,2002,400 for men and 1,6001,800 for women between the ages of 1860 .
To ensure your safety and adequate nutrient intake, you shouldnt pursue the level of calorie restriction that the military diet requires without a medical professionals recommendation or supervision.
For the remaining 4 days of the week, the military diet simply encourages people to follow a well-balanced diet.
Yet, as mentioned before, it does provide a less restrictive, 1,500-calorie meal plan for those who hope to continue losing weight for the rest of the week.
The first 3 days of the military diet have a set meal plan and involve extreme calorie restriction. The remaining 4 days involve fewer restrictions.
Heres a brief review of what a week on this diet looks like.
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 .
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 Calories Burned = 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.
Think of this as your daily calorie budget for spending calories.
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