How to Lose 5 Lbs a Week

Losing weight can be a challenge, especially when your goal is losing 5 pounds a week. One pound of fat contains 3500 calories according to Weight loss for all, a website dedicated to fitness. So, to lose 5 pounds a week, you need to burn approximately 2500 calories per day. In order to achieve this, consistent diet in combination with exercise is a must. Motivation is also a key factor when it comes to losing weight and can be the make or break factor of your routine.

Things You'll Need

• Workout journal
• Optional weight lifting equipment or gym membership

Show More

Instructions

• 1

  Eliminate high-calorie foods from your diet. Specifically remove foods such as processed and fast foods. Increase your intake of filling, yet low-calorie snacks such as vegetables, fruits and oats. Stop drinking anything that contains calories and replace them with zero-calorie water. This can make a huge difference---sodas and juices can contain several hundred calories per serving.

• 2

  Increase your daily exercise by doing cardiovascular and weight training. To burn enough calories to lose 5 pounds a week, you are going to need to exercise every day. Base your routine around cardiovascular exercises such as running, swimming, rowing, rock climbing or calisthenics. You can also incorporate compound weighted exercises to gain muscle such as squats, bench press, dead lifts, pull-ups and lunges. In order to see good results, you will need to exercise at high intensity at least 30 to 60 minutes a day.

• 3

  Become more physically active in everyday things. Start using stairs instead of the elevator. Instead of driving to work, try bicycling or walking if it is an option. These small changes in your physical activity will help to burn additional calories when you are not working out.

• 4

  Monitor your progress twice a week. Since weight fluctuates on a daily basis, only weigh yourself twice a week to monitor progress. Keep a journal and write down your weight loss results to see where your routine may need adjustments. Writing down your daily calorie consumption in a journal is also beneficial for tracking your progress.

• 5

  Seek encouragement and inspiration. Motivation is one of the biggest factors in a successful weight loss program. Ask your friends for encouragement and support in your weight loss endeavor. Also seek inspiration from success stories in sources such as magazines or websites. Posting pictures of your goal physique by a mirror can also be inspiring. Develop a never give up attitude and remove any negative feelings of past failures.