Losing 5 lbs. can be the difference between a dress size, a pant size, the next notch on your belt and reaching a much larger weight loss goal. To lose 5 lbs. you need to lose a total of 17,500 calories (3,500 calories is equal to 1 lb. of body fat). To burn 5 lbs. quickly, you need to combine calorie reduction and physical activity.
Step 1
Set a specific goal for in how many days or weeks you want to lose the weight. According to the Mayo Clinic, the fastest and healthiest rate of weight loss is 1 to 2 lbs. per week. Divide 17,500 by the number of days you choose; the number you get is the amount of calories you must lose each day in order to lose 5 lbs. by your goal date.
Step 2
Reduce your calorie intake each day. Divide the number of calories you must lose each day from Step 1 in half and remove this many calories from your diet. Incorporate more fruits and vegetables, lean meats, low-fat dairy and whole grains. Stay away from sugary foods and processed or fast foods. Try eating five to six small meals a day to boost your metabolism and keep you from feeling hungry
Step 3
Burn the additional calories you must lose through exercise. According to Shape Fit, step aerobics, cycling, swimming, racquetball and rock climbing all burn 400 calories in 30 minutes, while rowing, running and the elliptical trainer all burn 300 calories in 30 minutes. Mix and match these activities to burn enough calories to meet your goals.
Step 4
Use high-intensity interval training to burn extra calories. According to Shape Fit, sprinting will boost your metabolism for days after your training session. Alternate sprinting for 30 to 90 seconds with a light jog or fast-paced walking for 90 seconds; try to complete 10 to 20 minutes.
Step 5
Remember to drink water throughout the day and with your exercise sessions. Water not only helps to keep the body hydrated and energized, but according to Shape Fit, water also helps to improve metabolism, avoid overeating and keeps you feeling fuller longer.
Tips and Warnings
- Use the Health Status calculator to determine how many calories you burn with sprinting based on your weight.
- Never attempt to lose 5 lbs. if you are not at least 5 lbs. overweight. Talk with your doctor about weight loss.
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