Can you lose 5lbs a week

I just started an exercise program. Is it possible to lose five pounds per week? If so, what should I do, and how often should I go to the gym? Five pounds per week is an aggressive, unrealistic, and potentially unhealthy weight-loss goal.

You did not put all the weight on in one month, so you should not expect to lose it all in one month either! As a general rule, you should aim for 1 to 2 pounds of weight loss per week.

Weight loss and weight maintenance are long-term commitments. To lose 1 to 2 pounds per week, you'll need to eliminate to 1, calories from your daily diet as well as engage in regular physical activity.

You don't need to join a gym; walking is great exercise. Over the course of a few weeks, you'll want to work your way up to 30 minutes of exercise per day at least five days a week. When you start feeling comfortable doing 30 minutes a day, begin to add more exercises and activities, and build toward 45 minutes to an hour of exercise, five days a week. Your primary exercise should be aerobic in nature — for example, walking, stationary cycling, or swimming.

While strength training weight lifting has many health benefits, it really does not help with weight loss. The numerous claims that strength training increases muscle mass and therefore daily energy expenditure are not supported by research. Before you start a new exercise program, it's always a good idea to check with your doctor — especially if you have any medical conditions.

I do crunches religiously, but I don't seem to get more toned in my abdominal region. What's my problem? One way to help you achieve this goal is to load your meal plans with fresh, crisp leafy greens and cruciferous vegetables, according to Grand Canyon University GCU.

Leafy, green vegetables include lettuces of all kinds, as well as spinach and kale. Not only are they packed with nutrients, says GCU, but leafy green vegetables offer a lot of bulk for very few calories. This can help keep you feeling full without using up your allotment of calories for the day.

Fiber also aids in healthy elimination, which can help you feel and look less bloated. Cruciferous vegetables are those such as broccoli Brussels sprouts, cabbage and cauliflower, GCU reminds. These are also loaded with vitamins, antioxidants and fiber, ensuring that your low-calorie meal plan is as nutritious as possible. Even though you are only going to be on the plan for one week, the more nutritious the plan, the better you will feel.

Concordia University-Saint Paul highly recommends exercise as a means to help lose weight faster. Exercise alone will not ensure that you can lose 5 pounds in a weekend or even in a week, but it can certainly help. Cardiovascular exercise such as running, walking, swimming, dancing or playing a high-intensity sport such as tennis or racquetball, raises your heart rate, Concordia says, which burns calories.

Cornell University adds that exercising not only helps you to lose weight, it also helps your lungs work at their most efficient capacity, lowers blood pressure, encourages the burning of belly fat and releases endorphins which help elevate and regulate your mood. While exercising may not have a huge impact on your one-week weight-loss plan, doing both cardio and weight workouts for a full week may help you get into the habit of exercising regularly, which benefit you in the long run.

Another component to your weight loss week is one that many people tend to overlook, and that is the importance of staying hydrated. According to the University of Michigan UM , many people who have overweight also tend to be somewhat dehydrated. This may be due to habits such as eating fewer water-rich fruits and vegetables, or simply not drinking enough water throughout the day.

While the link between hydration and weight loss needs to be studied more closely in order to draw clear conclusions, UM does note that staying hydrated can help with weight loss in several ways.

Many people mistake thirst for hunger, UM notes, which can lead to taking in more calories than are needed, which in turn can sabotage even a short-term, one-week-only weight-loss plan. Janet Renee has over a decade of experience as a registered dietitian. Renee attended the University of California, Berkeley and holds an M. Therefore, the experts do not recommend creating a daily caloric deficit of 2, calories.

However, some people are ready to risk their health and stick to this kind of diet meal plan. If you want to know what is the best diet to lose weight fast and safely, then intermittent fasting may be the best option. Intermittent fasting is not like other calorie-restricting diets. The thing is that intermittent fasting can help you successfully slim down without wreaking havoc on your body. Although there are no limitations on the types or amounts of food that you can eat during eating windows, healthy eating patterns are strongly encouraged.

This will naturally create a caloric deficit, which will help you lose weight. You should also remember that consumption of any food during the fasting period is strictly prohibited unless it is a type of intermittent fasting that allows such exceptions. Speaking of various types of this nutritional pattern, there are many, and here are the most popular ones:. The fasting allows you to eat during an 8-hour eating window and requires you to fast for the rest 16 hours a day.

This type of fasting is quite popular and is often followed by people who are new to intermittent fasting. They usually choose an eating window from 9 a. A person that follows this type of intermittent fasting can eat what they usually eat for 5 days a week, and fast for 2 days. During these 2 non-consecutive days, men are allowed to consume calories daily , and women calories , respectively. If you reduce your caloric intake during your eating window, you should be able to enjoy some weight loss results.

A bit stricter type of intermittent fasting that could help you successfully shed a couple of pounds is alternate day fasting. It requires you to fast every other day. According to the rules of this type of fasting, you are to follow your regular diet for a day and then fast for the next day. Rules of this type of fasting are similar to those of intermittent fasting, only here you are allowed to eat during a 6-hour window and have to fast for the remaining 18 hours.

During the eating window, you can have 2 full meals and a snack. People who stick to intermittent fasting usually either skip breakfast and have an early dinner or skip dinner and have a late lunch. This type of intermittent fasting is the best for beginners, as its eating window lasts for 10 hours, which is pretty long. You can sleep through most of your fasting time, and then have your first meal at 7 a. It is also recommended to stay hydrated and drink calorie-free beverages while fasting.

Although you technically can eat whatever you want during your eating windows, if you want to reach better results, you need to stick to a healthy diet. It will not only help you reach your desired weight but can also significantly improve your health.

Here are the recommendations on what to eat on a healthy diet:. Protein is essential for your body and is one of the most important dietary components for weight loss.

It will not only help you preserve your muscle mass but also prolong your feeling of fullness. You can find plenty of protein in lean meats, fish and seafood, dairy , beans and legumes, and nuts. Fiber, like proteins, can help you stay full for longer. It can also improve your digestion, which is necessary for the proper functioning of your body and successful weight loss. The best sources of complex carbs include fruits and vegetables, beans and legumes, whole grains, nuts, and seeds.

There are two types of fats: healthy and unhealthy. Healthy fats include mono- and polyunsaturated fats. They are essential fats that can improve your cardiovascular health. These are often found in fatty fish, nuts and seeds, avocadoes , olives, vegetable oil and others. Micronutrients are an inseparable part of any balanced diet. They ensure the proper functioning of your body and should only be consumed in the recommended amounts.

Lack of a certain vitamin or mineral or its abundance may bear negative consequences. Vitamins and minerals are found in all types of foods, such as vegetables and fruits, lean meats, fish and seafood, dairy, beans and legumes, nuts and seeds. Improve your body and revamp your life with us! Water is essential for any human being. And proper hydration can not only improve your wellness but also promote weight loss. If you drain a glass of water before a meal , you are less likely to overeat.

You should also drink plenty of water before, during, and after a workout. Having a glass of unsweetened tea before going to bed and first thing in the morning is also a good idea. Knowing what foods are bad for you is as important as knowing what your diet should include. Here are the components that you should keep at bay if you want to successfully slim down healthily:.

It was already mentioned above that there are two types of fats. Unhealthy fats include trans and saturated fats and should be avoided to reduce the risk of cardiovascular diseases, obesity, and diabetes. Sugary drinks, candy bars, desserts, syrups, and other foods that contain lots of added sugars should be consumed less often.