Your body requires a certain number of calories to perform its basic functions and to fuel the physical activity you undergo each day. If your body does not receive enough calories in the diet, you will begin losing weight. For every 3,500 calories you are able to cut from your diet, you'll lose about 1 lb. of body fat. To lose 5 lbs., you'll need to accumulate a caloric deficit of 17,500 calories. You don't have to cut all these calories at once, however. The most effective weight loss programs are gradual.
Step 1
Calculate your daily caloric needs. You can use an online calorie calculator to determine your body's exact daily energy requirements based on your sex, age and activity level. The average adult needs about 1,800 to 2,200 calories a day, while physically active adults need more. A sample calculator is provided in the Resources section.
Step 2
Set a time frame for when you would like to lose 5 lbs. Avoid attempting to lose more than 1 lb. of body fat a week, as this can lead to a loss in lean body mass rather than fat. A realistic weight-loss goal, assuming you do not increase your physical activity, is to lose 1 lb. a week or less.
Step 3
Calculate how many calories you need to cut from your diet each day to lose 5 lbs. You'll ultimately need to restrict your diet by 17,500 calories, which equates to a 500-calorie deficit each day over a span of five weeks. If your body requires 2,000 calories each day to maintain its energy balance, you'll need to consume 1,500 calories a day to achieve your weight loss goal in this time frame.
Step 4
Design a meal plan. A diet of 1,500 calories a day allows you three meals of 500 calories. When on a diet, it is helpful to eat foods that have a low energy density, meaning they have few calories relative to their total weight. Fruits and vegetables fit this category, and have the added benefit of providing an abundance of vitamins and minerals that might be lacking due to caloric restriction.
Tips and Warnings
- You can spread your weight-loss program out over a span of 10 or even 15 weeks to prevent you from having to cut extreme amounts of calories from your diet, and to avoid feelings of hunger. You can divide your daily caloric allowance into several smaller meals and snacks to boost your metabolism, resulting in further weight loss. By exercising, you can greatly enhance your caloric expenditure. Increase the amount of physical activity you get each day for a more effective weight loss program. Burning calories through exercise can prevent you from needing to make significant cuts in your diet as well. Drink plenty of fluids when dieting. Cutting calories can lead to dehydration, and you will need to restore your fluid balance by increasing your water intake.
- Do not attempt to lose weight faster than about 1 lb. a week if you are not exercising. Drastic restrictions in your diet can result in nutrient deficiency, which can be harmful to your vital organs. Consult your doctor before beginning a weight loss program to determine if you should be losing weight, and for specific recommendations regarding your bodily needs.
References
- Mayo Clinic: Counting Calories -- Get Back to Weight Loss Basics
- "Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle (editors); 2008
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