How to Safely Lose 5 Pounds in One Week – It is very difficult, but not impossible, to lose 5 pounds in one week. With a good motivation, the right diet and exercise, you can make it happen! Establish a detailed plan and get rid of those extra pounds in 7 days.
How to Safely Lose 5 Pounds in One Week
1. Absorb less calories than you spend in a day. (How to Safely Lose 5 Pounds in One Week)
This is the secret to losing weight. And although the theory is simple, the practice is very difficult. It takes 3,500 calories to eliminate 500 grams. That means you need to burn 3,500 more calories than you eat in the food.
Be aware that you will need to exercise to lose 5 pounds in a week. You starve is not an option. In fact, by starving yourself you make weight loss more difficult, especially after you’ve finished your diet.
You will also burn calories by doing all your everyday activities like walking, climbing stairs and even breathing. This does not constitute many calories, but do not think you will lose all your calories during trying exercises.
2. If you want to lose 5 pounds in a week, you will need to burn 5,000 calories in addition to those you absorb per day. (How to Safely Lose 5 Pounds in One Week)
That makes a lot. But do not be discouraged: it’s only to remind you how hard it is to lose 5 pounds in a week. Prepare for a very very tough trip!
To give you an idea of what that means, imagine: a person weighs 80 kilos burns about 1,000 calories while playing football in competition for 90 minutes. That means you have to play football for 7 and a half hours a day to burn 5,000 calories. Not impossible, but very difficult!
3. Be aware that an average person burns about 2,000 calories per day during his daily activities. (How to Safely Lose 5 Pounds in One Week)
This means that if you only inject 2,000 calories per day, you will stay the same, you will not gain weight or lose.
If you are trying to lose weight and you are probably trying, a healthy person should consume at least 1,200 calories a day, regardless of the diet she is following. If you consume 1,200 calories, you will need to burn about 4,000 calories per day to achieve your goal.
Go on a diet
1. Drink only water. (How to Safely Lose 5 Pounds in One Week)
Water is the diet’s best friend. Sugary drinks or caffeine are the enemies of the diet. A simple energy drink for sports can hold up to 400 calories. That’s a quarter of your total calories for the entire day. Keep away any drink except water, with one exception.
You can drink green tea without sugar, from time to time. If you can no longer drink only water day after day, a green tea on occasion is possible. Green tea has lots of antioxidants and 2 calories, making it acceptable for your diet.
If you are really hungry during your meals, drink a large glass of water just before you start eating. This will help you make your stomach believe that it is fuller than it really is and you will feel less hungry.
2. Remove simple carbohydrates from your diet. (How to Safely Lose 5 Pounds in One Week)
Simple carbohydrates, also called refined carbohydrates, are not very nutritious for the body and are absorbed very quickly. Do not consume simple carbohydrates during your diet for example:
- Biscuits, sweets, cakes and other sweets
- Honey, molasses and syrups
- White bread, white rice and regular pasta
- Many types of canned cereals
3. Replace simple carbohydrates with complex carbohydrates. (How to Safely Lose 5 Pounds in One Week)
Complex carbohydrates, unlike simple carbohydrates, are rich in fiber as well as other nutrients and are digested and released into the blood more slowly. Some examples of complex carbohydrates:
- Wholemeal bread, wholemeal pasta, brown rice
- Beans and vegetables such as lentils, carrots and sweet potatoes
- Vegetables and fruits such as asparagus and apricots
4. Eat lean proteins. (How to Safely Lose 5 Pounds in One Week)
Choose beef that is 98% lean and only 2% fat. Take chicken breast without skin. Soy products like edamame or tofu are also high in protein, as are many types of fish, such as salmon.
5. Keep yourself away from fastfoods. (How to Safely Lose 5 Pounds in One Week)
In addition to baking everything in trans fatty acids, hamburgers, fries and other burritos, mac’n’cheese or sandwiches are loaded with salt and sugar. These are essentially empty carbohydrates, without really nutritional value. If you seriously want to lose those pounds and put your weight back on track, do not go into fastfoods.
6. Eat like a king at breakfast, like a prince at lunch and like a poor at dinner. (How to Safely Lose 5 Pounds in One Week)
Have you ever heard that phrase? There is a little bit of truth. Take your breakfast early to boost your metabolism and give you enough energy to last comfortably until lunch, then slow down to dinner and make it the smallest meal of the day. Here are some examples of meals you can prepare during the day, with a taste in the middle.
at. At breakfast: an omelette of egg whites with spinach and chicken breast, with a banana and a few fresh blueberries.
B. For lunch: leftover salmon steak accompanied with quinoa and a small salad.
C. To taste it: a handful of pistachios.
D. For dinner: a sautéed bok choy, carrots, mushrooms and peppers.
E. Here are some low calorie foods that can help you lose weight:
The rice cake
7. Begin to keep a calorie log in which you write down the caloric value of everything you eat. (How to Safely Lose 5 Pounds in One Week)
You will better understand where you have exceeded the limit by keeping a calorie log and writing it on a regular basis. This will tell you which foods worked well and if they were good. This will be a record of your efforts and it is always fun to reread it after the pain is over!
Become a pro by counting calories and servings. It will be hard to calculate everything at the beginning, but after a while it will seem second nature to you. Religiously count the number of calories that are in a certain food or in your meal. Be precise! It is not worth lying to yourself if the only one to suffer is yourself.
8. If you crack (everyone can crack), do not get sucked. (How to Safely Lose 5 Pounds in One Week)
It is normal to crack once in awhile and eat something you are not supposed to eat. Everyone does. But when you crack, do not sink. Do not justify the gluttony and overstepping, never. This will only make your goal more difficult and discourage you even more.
1. Walk where you can. (How to Safely Lose 5 Pounds in One Week)
You have to go to the supermarket? Go on walking. Do you have to go to the fifteenth floor of a building? Go up the stairs, do not take the elevator. You need to go to the football training? Go on walking. Consider every opportunity to walk as an opportunity to burn more calories and be fit.
Buy a pedometer. A pedometer will keep track of the number of steps you make during the day and you can hide it near your hip so that no one will see it. A good pedometer will convert the steps made in burned calories. It’s worth it !
2. Get used to warm-up and stretch before exercising. (How to Safely Lose 5 Pounds in One Week)
Put some of the best and most motivating songs from the 80s and get ready to get ready. Warm-ups and stretches will help you get the most out of your exercises. In addition, who can exercise by being injured? Here are some examples of exercises to warm up.
20 pumps, 20 abs and 20 burpees (The burpees are a series of jumps where when you receive you, you make a pump and start again).
Run quickly on the spot for one minute and then change for a minute of slow racing on the spot.
Touch your toes, stretch your arms crosswise, soften your quadriceps and your hamstrings and do not forget your bust and neck.
3. Try training at intervals. (How to Safely Lose 5 Pounds in One Week)
This involves doing intense exercise for a short period of time, then exercising at moderate or light intensity the rest of the time. Scientists have shown in several studies that people who train at intervals end up exercising over shorter periods and burning more calories than people who exercise at moderate intensity throughout The period of their exercise.
You can take inspiration from this example of training at intervals: running around the track, run as fast as possible for one lap, then run at an average speed for three more laps. Once every four turns, accelerate. Feel and love the sensation of burning your calories.
4. Get involved in team sports. (How to Safely Lose 5 Pounds in One Week)
The positive side of these sports is that they provoke competition. Competition leads us to go beyond limits that we would not, in the majority, go beyond alone. You probably think: I’m not good at sports or I do not feel comfortable doing sports. Just remember that people respect those who do their best and respect themselves. If you think football, basketball or swimming would be fun and involve you in something, then go ahead. Let your competition trend burn calories for you.
5. Use cardio machines. (How to Safely Lose 5 Pounds in One Week)
If you do not have cardiotraining machines at home, consider enrolling in a gym so you can use theirs. Try the following cardiotraining machines and choose the one that works best for you.
The treadmill. It’s probably worse than running outside, but it’s always better than nothing. Try to find a good look that will make you sweat.
The elliptical. You can choose a different resistance strength for most elliptical bikes, making it a good varied cardio exercise.
The bike. If you participate in group exercises on an exercise bike, be prepared to take full muscles. Collective exercises in apartment bicycles are a good solution to lose weight.
6. Cross-train. (How to Safely Lose 5 Pounds in One Week)
This includes several types of strength, endurance and aerobic exercises that will make you work different parts of your body, generally preventing you from getting bored (which is a major reason why people stop exercise). Cross-training diets like crossfit may not be ideal for burning a lot of calories in a very short time (they work best to replace fat with lean muscle), but it’s worth trying. And who knows, you might find a new inspiration!
7. Dance to the end of the night. (How to Safely Lose 5 Pounds in One Week)
To really take advantage of your aerobic efforts, try dancing. No, not necessarily in your room, even if this is always encouraged. Why not try dance lessons in a local association?
You can try jazz, pop or hip-hop lessons if you’re already familiar with it and find reassuring moves and music.
You can also try something like the zumba, which combines Latin and international music into a fantastic exercise. Zumba, like any other dance, is taught by an instructor.
8. Exercise and do it twice. (How to Safely Lose 5 Pounds in One Week)
You probably have to do twice as much exercise to achieve your goal. It is better that you choose two or three exercises that you like because there is a good chance that you will do a lot to eliminate the 5 pounds in a week.
You will have to take 4 hours a day to exercise: 2 sessions of 2 hours interrupted by a break in the middle. If you need motivation, think of all the weight to which you say goodbye and the wonderful body you are going to have in no time. Good luck !