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How to Lose 5 Pounds Meal Plan

by
author image Nicole Hogan-Jenkins
Nicole Hogan-Jenkins began writing professionally in 2010. She is a certified personal trainer, sports nutrition specialist, fitness business owner and competitive fitness athlete. Hogan holds a Bachelor of Arts in journalism from Indiana University.
How to Lose 5 Pounds Meal Plan
Ditch the junk food and lose inches. Photo Credit David Pimborough/iStock/Getty Images

Losing five pounds can make a big difference in how you look and feel. Cleaning up your eating habits is an important part of weight loss. It’s not all about restricting calories and crash diets. Focus on healthy foods with high nutritional value and those extra five pounds will be a thing of the past.

Step 1

Take your weight prior to starting the eating plan. Weigh yourself first thing in the morning after using the bathroom for your true weight.

Step 2

Go through your kitchen and toss out any junk food. Junk means any processed or manipulated foods that tend to be high in sugar, sodium, saturated fats and trans fats. Processed foods digest quickly so you are hungry faster, which can encourage overeating.

Step 3

Plan your meals for the week ahead of time. Take time out on your weekends to grocery shop and cook all your meals for the week. Keeping food prepared will prevent you being caught at home with nothing to eat and turning to junk food.

Step 4

Eat five to six smaller meals per day. Consume your meals every three to four hours to boost your metabolism and prevent cravings. Have a serving of protein and carbohydrate at every meal.

Step 5

Switch from white sugars and flour to whole grains. Consume whole grain pastas and breads, oatmeal and fiber-rich cereals, which digest slower to keep you feeling full.

Step 6

Eat high-fiber fruits and vegetables that have high nutritional value and keep you fuller longer. Keep vegetables and fruits prepared in your refrigerator as easily accessible snacks, recommends the Mayo Clinic. Eat 30 to 40 g of fiber per day.

Step 7

Consume 1 g of protein per pound of your body weight each day. Eat low-fat proteins like coldwater fish, lean beef, skinless poultry, egg whites, soybeans and soy products, legumes, and low-fat dairy products, such as cottage cheese, to nourish your muscles and speed up metabolism.

Step 8

Increase your good fat intake with olive oil, nuts and seeds that keep your heart healthy and aid in essential vitamin absorption. Steer clear of saturated and trans fats.

Step 9

After four weeks take your weight again to assess your progress. Expect to lose one to two pounds per week.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
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