Having excess pounds can lead to a number of conditions such as cancer, type-2 diabetes, sleep apnea, osteoarthritis and stroke. By losing five pounds, you will decrease these risk factors and give yourself more self confidence. Take an approach that involves more activity and healthier eating habits. Even though it is only five pounds, you still need discipline.
Step 1
Determine your current daily caloric intake. Use a free online guide such as The Daily Plate to monitor all forms of liquid and food calories you consume for one day.
Step 2
Decrease your caloric intake to promote weight loss. Subtract 500 calories from your current intake and eat that many calories a day. For example, if you currently eat 2,600 calories, eat 2,100 calories instead. By doing this, you will lose about one pound a week, according to the Mayo Clinic website.
Step 3
Replace the junk food in your diet with nutrient-dense foods. Choose lean meats, fish, whole grains, beans, low-fat dairy, fruits, vegetables, seeds and nuts over deep fried foods, baked goods, sweets and refined grain products.
Step 4
Stabilize your appetite by eating small meals every few hours. Include protein and complex carbs with each meal to balance them out, and do not go more than three hours without eating. A lean beef patty on a whole grain bun with lettuce and tomato is a balanced meal example.
Step 5
Drink water with your meals to help fill up your belly. Choose water as your only beverage to avoid empty calorie consumption. The Institute of Medicine recommends that women get about 2.7 liters a day and men get about 3.7 liters a day. This comes out to about 90 oz. and 120 oz.
Step 6
Exercise daily to increase your caloric deficit. Choose any form of exercise you like as long as it gets your heart rate elevated. Running, brisk walking, stair climbing, elliptical training, inline skating, weight training and step aerobics are examples. Aim for 45 to 60 minutes of exercise.
Step 7
Check your weight after a week to see whether you are losing pounds. Increase your exercise duration and reduce your caloric intake if you have not lost any weight. Keep checking every week until you start losing weight. Follow this procedure until you lose your five pounds.
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