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.
- Eat healthy foods
Avoid foods containing sugars, high starch content and saturated fats. Instead, focus on eating nutritious vegetables, lean meats and fish.
- Cut down water weight
By cutting salt out of your diet, you can decrease water retention, stimulating a temporary loss of water weight.
- 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.
- 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.