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Overweight and obesity is a common issue all around the world. People want to shed their extra pounds quickly. Remember, it is not easy and healthy to lose weight quickly. You have to follow a healthy diet and physical activity strictly. A person may wonder how many calories should I eat to lose 5 pounds in a week.
Remember, the tendency to lose weight may vary depending on his/her age and speed of metabolism. Some people can shed 5 pounds (2.27 kg) in a week. If you want to lose extra fat quickly, here are some essential things to follow.
Increase Consumption of Lean Proteins and Decrease Carbs
A low-carb diet proves helpful to lose weight within a few days. No doubt, it is an effective way to get results at a faster rate. In reality, several types of research prove the effectiveness of a low-carb diet to improve health and weight loss. By decreasing carb intake, you can decrease bloating and water weight.
Thus, people use low-carb to decrease their weight on the weighing scale in a short period. Several people may start seeing results after one day of starting their diet. Moreover, sufficient protein may help you to decrease your appetite while improving your metabolism.
Make sure to decrease all sugars and starchy carbs for one week. Replace these carbs with healthy, low-carb vegetables. Moreover, increase the intake of lean meat, fish, and eggs.
Avoid Processed, unhealthy Junk Food
If you want to lose weight, it is important to eat whole food. Feel free to eat healthy and simple food instead of junk and processed food. The whole food items are filling and eat few calories without getting hungry.
During this week, you must eat single-ingredient, whole foods. Make sure to avoid highly processed foods. Eating low-carb vegetables and lean proteins will be extremely satisfying without getting many calories.
Decrease Your Calorie Intake
Decrease your calorie consumption can be an essential factor if you want to lose weight. If you are not decreasing your calorie intake, you can’t lose fat. Remember, you have to increase calorie expenditure as compared to calorie intake.
To calculate your calorie intake, you can use an online calculator to lose weight. Here are some tips to decrease calorie intake:
- Count Calories: Log and weigh the food before eating it. With a tool to count calories, you can track the number of nutrients and calories.
- Eat Meals at the Right Time: Decrease the snacks and avoid eating anything after your dinner.
- Decrease Condiments: You have to decrease calorie-dense sauces and condiments.
- Select Lean Proteins: Select low-fat proteins, including fish and chicken.
- Increase the Consumption of Vegetables: You can add more veggies on your plate and restrict starchy carbohydrates and extra fats.
- Avoid Drinking Calories: You should not drink unhealthy drinks. Make sure to drink water, coffee, tea, or zero-calorie drinks. Protein shakes may be fine, but you should avoid a meal with this shake.
How many calories should I eat to lose 5 pounds in a week?
Numerous weight loss plans recommend you to get almost 1,200 – 1,500 calories per day. It may be a suitable range to lose almost 5, 15, and 50 pounds. You will need a clean diet to lose five pounds. Feel free to give a healthy twist to your food. With some tweaks, you can enjoy your favorite food and lose 5 pounds.
In a meal plan, you will need general recommendations that may be altered as per your schedule. Usually, two weeks is a healthy time frame to lose 5 pounds. Feel free to add some healthy desserts and snacks to drop five pounds.
To drop 5 pounds in one week, you have to follow a strict diet. Moreover, you will need some physical activities, such as cardio, swimming, cycling, etc.
High-Intensity Interval Training and Lift Weights
Exercise activities are the best way to burn excessive fat and change your appearance. Remember, resistance training, including weight lifting, may lead to lose extra weight quickly. Moreover, it is great to maintain or add muscle mass and increase their strength.
Resistant training may help you to decrease your water weight and carb stores. As a result, you will experience a sharp decline in your weight. Furthermore, lifting weights may protect your hormone and metabolism levels that may drop during dieting.
HIIT (high-intensity interval training) is an effective method of training. As per research, 5 to 10 minutes of HIIT may offer greater benefits for weight loss and health. These are effective than traditional experiences.
Similar to weight lifting, HIIT can decrease carb stores in your muscles and boost essential weight-loss aspects. These will work on fat-burning hormones and metabolism. Feel free to perform HIIT 3 – 4 times per week after each workout. You have to focus on the intensity level.
For the best results, you have to rest for 40 seconds after a 20-second sprint in the first session. Moreover, a 15-second sprint may require you to rest for 30 seconds. You can follow this while running or working out on cardio machines.
You have to live an active life even after the gym to burn more calories. With an active routine, you will be able to burn more calories. Feel free to bring some significant changes to your lifestyle. Use stairs, biking and walking, and house cleaning because they may burn more calories.
Remember, the answer to How many calories should I eat to lose 5 pounds in a week may vary for each person. Intermittent fasting may be adequate in dropping fat. It allows you to decrease calorie intake because you are restricting your consumption.
For fasting, you can follow different protocols, such as 8-hour feeding and 16-hour fasting window. Remember, it is not good to combine exercise and fasting. If you want to do exercise, make sure to select a different time for your fasting.
Feel free to consult a dietitian to avoid possible health complications. Remember, a physician may help you to design the best diet as per your body.