How to Lose 5 Pounds in a Month

Losing 5 lbs. in one month is very possible to accomplish. According to "Personal Nutrition," an individual on average needs to consume 3,500 calories less than she burns per week to lose 1 lb. of fat, so. She can achieve this by eating 500 fewer calories per day every day of the week and could even make more progress by exercising daily.
By eating less and exercising more, one can achieve a healthy weight loss of 1 to 2 lbs. per week, or around 5 lbs. per month. This is vital, because a weight loss as little as 5 to 10 percent of total body weight can lead to improved overall health. The bottom line is this: To lose weight, you must burn more calories than you consume.

Instructions

• 1

  Eat a healthy diet composed of whole grains, low-fat dairy products, a lot of fresh or frozen fruits and vegetables, nuts and healthy fats, and lean protein. Good sources of whole grains are brown rice, quinoa and rolled oats. Low-fat cheeses and milk, and Greek-style yogurt are good options for dairy. Healthy fats include unsalted almonds and walnuts, natural peanut butter, avocados and olive oil. Lean cuts of beef, pork, poultry and fish, as well as eggs, are excellent sources of high-quality protein.
  The Calorie Control Council (caloriecontrol.org) has very good online calculators to help determine daily caloric needs based on your height and weight.

• 2

  Exercise is an important factor in trying to lose 5 lbs. in one month. Aim for at least five days of moderate cardiorespiratory exercise. Walking, jogging, biking and hiking are great ways to burn calories, and weight and strength training should be performed two to three days per week, with a rest day in between. Make sure you alternate your workouts to focus on all body parts.
  If you get at least one hour of exercise five days a week while also limiting your calorie intake you should be able to lose 5 lbs. in one month.

• 3

  Water and sleep are very important to those trying to lose weight. Aim for seven or more hours of sleep per night and drink at least eight 8-oz. glasses of water per day.