How to Lose 5 Lbs Quickly

The most straightforward way to lose weight is by counting calories, especially if you have a weight-loss goal that is time-specific. In order to lose one pound, you must burn 3,500 more calories than you eat. Your body burns some calories even if you do nothing active, but the amount varies depending on your weight and metabolism. The more active you are, the more calories you burn each day.

Instructions

• 1

  Keep a food diary. Write down everything you eat for a week, then calculate how many calories you are currently eating. See Resources to find out how many calories are in common food items.

• 2

  Calculate your resting daily caloric output. Use an online calculator in Resources for help. Most adults burn 1,800 to 2,500 calories a day without additional exercise.

• 3

  Decide how quickly you want to reach your weight-loss goal. To lose five pounds, you will need to create a calorie deficit of 17,500 calories. A calorie deficit is the amount of calories you burn in a day and do not replace with food. This means you must burn 17,500 calories more than you take in, over a period of time, to lose five pounds of body weight. If you want to achieve this in 35 days, you would need to create a calorie deficit of 500 calories per day.

• 4

  Determine how you will create your calorie deficit. The most effective weight-loss plans involve a combination of reduced calorie intake and increased activity. Calculate how many calories you will eat and burn each day.

• 5

  Follow your plan. If you have a fairly small goal like losing five pounds, you can follow a strict plan for a short period of time to achieve it. Along the way, you will probably develop some healthier habits as well, even if you don't continue to follow a strict diet after achieving that goal.