Lose 5 Pounds in a Week

two women working out curls

Weight loss, especially in a week, does not have to be difficult. A good amount of diets or plans out there may give you fast weight loss, but oftentimes you are fundamentally starving yourself and can bring you down. Many training programs like this are also not sustainable. If you are looking to lose weight in one week, it’s better that you find something you can stay on consistently every day, and that you aren’t starving your body. That way you’ll have the motivation to stick to your program and when you drop the excess fat you will keep it off.

Below we’ve put together a tip and trick on how to destroy weight in just one week.

Be Focused and Realistic

The first thing when it comes to dropping a few pounds in a week is to be sensible. Don’t begin with the idea of losing 60 or 100 pounds in a 2 – 3 months, this would be insanely difficult and likely unsustainable. Instead, write down a few micro-goals, for example, dropping 2 – 4 lbs per week. That way you will focus on short-term milestones. Each time that you hit your fat loss goals you’ll become more motivated to increase your targets and hit them again the next week.

Write out your specific goals on post-its and place them in and around your house – your on your nightstand, next to your TV, and so on. This will help you keep track of your goal and stay motivated all the time.

Another thing to consider is cutting types of foods or picking a diet program – be practical as to what is sustainable. Cutting out candy or a few food groups for three months can get you the quick weight loss effect you are looking for but it will not continue on after you get off your plan or diet.

No More Carbs – Healthy Fats and Protein

One issue that people working to drop a few pounds in a week have is carbs. Refined sugars such as candy, soda, sweets, and bread are one of the biggest problems when it comes to losing weight quickly. Even though candies and drinks seem like trivial things, they’re basically packed with things that aren’t great for you. Simply limiting these types of drinks and food will have a really big impact on your fitness goals in as short as a few days.

Consuming a significant amount of protein each day is extremely important. Protein can help you develop lean muscle and boost your metabolism that will not only destroy your fat but help you keep it off. Foods such as tofu, chicken, eggs, are great ways to fill yourself up while providing you with the protein you need to fuel your metabolism for weight loss. Aim – 35 grams of protein per meal, and only consuming 23 – 55 grams of carbohydrates a day.

Though uncommon knowledge, it’s not necessarily that fats that are bad – it’s the carbs you have to watch. Some great sources of fat include avocado oil, nuts, and olive oil.

Especially for weight loss in a week, pair your protein and healthy fats with low carb vegetables like bok choy, spinach, and kale.

Exercise – Weights and Cardio

Even Though working out the most effective way to weight loss it will help you progress faster. Aside from pure weight loss working out can l help with stress and energy levels along with sleep. The overall rule of thumb when it comes to losing weight is to expend more calories than you are consuming – eating healthier helps with this, and exercise gets your metabolism going, in turn, helping you lose weight faster.

One thing to keep in mind when you’re working to lose weight in a week that you don’t overdo it on the exercise especially the first days. Really it’s important that you find a few things that you can do consistently each month and not hurt your body and get unmotivated with a few hard exercise sessions.

For the purposes of losing weight in a week, aim to exercise 3 – 5 times. Even just 12 – 25 min will really help your overall health and weight loss journey. A mix of cardio and weights can make a huge difference. Cardio doesn’t mean hours on an elliptical – find what works for you. Other forms of cardio include:

  • Brisk walk around the neighborhood
  • Cycling / biking
  • Swimming
  • Stairs
  • Elliptical
  • Hiking

Lifting weights does not mean weighted squats and bench pressing. If you’re a beginner, find a few light handheld weights and hold them while you do squats. Use the same weights to practice bicep curls and many other exercises. Overall it’s more important that you do some form of exercise.

Refeeds and Cheat Days

Going on a low carb, healthy diet will put you on the path to lose weight in just a week, but we all deserve a cheat day. Set aside one meal each following week to have a cheat meal. If you’ve made good progress with your workouts and diet every week these cheat meals are both motivating and rewarding.

During these cheat meals you might gain some weight, but don’t get discouraged because as long as you restrict it to one day you’ll drop the added weight a day or two after, fairly quickly and easily. The weight put in is probably just water weight.

6 Simple Tips

Now to simplify this guide, here are 6 simple things you can do to lose weight in 2 weeks.

  1. Consume 14 ounces of water 15 – 35 min before having your meal. Water is not only good for you, but it’ll simulate fullness helping you with portion control, in turn helping you lose weight in 2 weeks.
  2. Cut refined sugar, soda, and juices. Cut bread, pasta, and other refunded sugars. These are essentially empty calories.
  3. 30 – 38 grams of protein every meal. Larger protein means more lean muscle and the more calories you intake from protein, the less you’ll want to get from carbs to feel full.
  4. Write down your weight in a journal daily. This will keep you both motivated and accountable. Weigh yourself at the same time every day as your weight will fluctuate based on how much you’re eating or drinking throughout the day.
  5. Sleep. Sleep helps regulate your hormones and metabolism. Not enough sleep can destroy the body’s ability to burn calories and process food.
  6. Workout 3 – 5 days every week. Exercising regularly will help you help you sleep better, burn calories, and kick your metabolism into gear.


Once you’ve found a regular, healthy, weight loss program you can definitely expect to lose weight in just a week. In the first month of your weight loss journey, you will likely lose the most weight as you’re essentially shocking your system. You can lose up to 4 – 7 lbs the first week, a lot of which is water weight. After that, expect to lose 2 – 6 lbs a week, but don’t get discouraged. As long as you’re consistently shedding pounds and feeling good, you’re on the right path. This is a healthy weight loss progression and any more can be unrealistic and even detrimental.

In the end weight loss is a lifestyle, and you should feel motivated doing it. Happy health!

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