Five pounds of healthy weight loss is achievable in 25 days. One pound equals 3,500 calories. To lose 5 lbs., you must burn off 17,500 calories in 25 days. Creating a daily calorie deficit of 700 calories daily can help you reach your goal. The easiest and healthiest way to burn 700 more calories than you consume daily is to combine exercise and a reduced-calorie diet.
Step 1
Calculate how many calories you consume daily, on average. Many online calculators allow you to enter your weight, height, age, gender and activity level. This will determine how many calories you consume daily to maintain your current weight. The U.S. Food and Drug Administration recommends finding a fitness center that can more accurately calculate RMR (resting metabolic rate) to see how many calories you should consume to lose weight. To lose 5 lbs. in 25 days, simply subtract 700 calories from this number. This will tell you how many calories you should consume daily.
Step 2
Cut calories from your diet. If you are not planning to increase your activity level, you will have to eat the full 700 calories fewer each day. It is recommended that you increase your activity level so you can burn more calories without cutting too many calories from your diet. Easy ways to cut calories include drinking only water, skipping desserts and treats, reducing portion sizes and eating more fruits and vegetables.
Step 3
Increase your physical activity level. Estimate about how many calories you are burning from your workout. For example, if you weigh about 150 lbs. and cycle at a leisurely pace for 30 minutes, you can burn about 135 calories. An easy way to estimate calories burned is to use an online calculator where you enter your weight, the activity and length of activity. You may then subtract the calories burned from your workout from the 700-calorie deficit so you can consume more calories and still lose weight.
Step 4
Stagger your strategy to fit your schedule. If you are too busy during the work week you can try to fit in 30 minutes of a moderate to high intensity workout to burn about 200 calories and consume 500 fewer calories to equal a 700-calorie deficit. On weekends, you can exercise more, by taking a long hike or a bike ride, to burn about 400 calories and consume only 300 fewer calories to meet your deficit. This way, you can enjoy more food or a special treat on the weekend while still achieving your goals. You can also aim to burn 800 calories one day and only 600 the next, to make an average of 700 calories daily.
Tips and Warnings
- If burning 700 calories daily seems too difficult, consider giving yourself more time. If you give yourself 50 days to lose 5 lbs., you will only have to create a 350-calorie daily deficit.
- Talk to you doctor before embarking on a new diet or exercise program. Drink plenty of water to keep yourself hydrated.
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