Q:

How do you lose 5 pounds in one week?

A:

Losing 5 pounds in one week requires a calorie deficit of 17,500 calories, according to the Mayo Clinic's calculation of 3,500 calories per pound. For a 5-pound loss in one week, dieters should pursue a goal of a 2,500 calorie deficit each day. A calorie deficit equals the difference between calories in and calories out, so a person can achieve the 17,500 calorie deficit through a combination of reducing food intake and increasing exercise to burn calories.

  1. Eat healthy foods

    Avoid foods containing sugars, high starch content and saturated fats. Instead, focus on eating nutritious vegetables, lean meats and fish.

  2. Cut down water weight

    By cutting salt out of your diet, you can decrease water retention, stimulating a temporary loss of water weight.

  3. Increase exercise levels

    Increase your calorie deficit by reducing your sedentary time and replacing it with calorie-burning activities. Health experts recommend at least 30 minutes per day of low-intensity activity. For example, 30 minutes of walking can burn between 100 and 200 calories.

  4. Keep a food diary

    A food journal is a key tool when following a diet and exercise plan. On a daily basis, write down the specific foods you eat and the exercises you perform.


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