Five pounds isn't a lot of weight to lose for most people. Simple adjustments to your lifestyle can usually help you shed this amount of weight in less than a month. With any level of weight loss, it all comes down to calories. If you're able to burn more calories than you consume, you lose weight. Both diet and exercise can help you accomplish this goal.
Step 1
Establish a goal. Since you already know how much weight you want to lose, your goal centers around a time frame. An appropriate time frame for 5 lbs. is just over two weeks. This is due to the recommendation of no more than 1 to 2 lbs. of weight loss per week established by the National Institutes of Health.
Step 2
Limit your caloric intake. By limiting the calories you consume, you create a caloric deficit. A caloric deficit of 3,500 calories causes a pound of weight loss, explains the Mayo Clinic. If you're able to create a caloric deficit of 500 calories each day, you can expect to lose 1 lb. in a week. A caloric deficit of 750 calories is equivalent to 1 lb. every five days.
Step 3
Pay attention to portion sizes. One way to help limit your caloric intake is to reduce your portion sizes. Measuring and weighing foods before you put them onto your plate can help ensure you're limiting your caloric consumption.
Step 4
Eat more fruits, vegetables and whole grains. Another way to limit your caloric intake is include these healthier foods into your diet, since they contain very few calories. These food groups should make up the majority of your plate at mealtime.
Step 5
Switch to low-fat meats and dairy. Low-fat meats and dairy tend to contain fewer calories than their full-fat counterparts. Chicken, turkey, fish, tofu, tempeh, skim milk, low-fat cheese and similar fare are all healthy options to replace red meats and standard dairy products.
Step 6
Increase physical activity each day. Another way to affect calories is exercise, which can increase the amount of calories you burn within a day. If you burn an additional 500 calories through swimming, biking, jogging or other athletic pursuits daily, you can expect to lose another pound each week.
Tips and Warnings
- Don't forget to account for beverage intake. Juices, sodas, coffee and alcohol all contain calories that can offset the other dietary changes you've made to encourage weight loss. While you work to lose weight, avoid these products to ensure success.
- The National Institutes of Health cautions against lowering your caloric intake below 1,200 calories for women and 1,500 calories for men.
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