If you need to know how to lose 5 pounds in a week, you will find the most painless way here.
Maybe you need to rebound quickly from some weight gain. Or maybe you have an event coming up or need to kickstart your weight loss. Heck, you might even be part of a weight loss challenge.
There’s nothing worse than having a big vacation or a wedding coming up and you desperately need to lose some Lbs. fast. But there’s still hope!
Whatever the reason is you need to lose 5 pounds in a week it’s safe to say you’ll find everything you need to know right here.
I know it can feel like it might not even be possible or safe to lose 5 pounds in a week but you can do it more painlessly than you think. Here you’ll find exactly what you need to do to lose 5 pounds in one week.
Is It Possible to Lose 5 Pounds in a Week?
First off it’s more than possible to lose 5 pounds in a week. Heck, I’ve heard people losing up to 20 pounds in a week on a 7 day water fast. But I wouldn’t recommend that for just anybody.
So losing only 5 pounds in one week is more than doable. Especially if you already have a lot of weight to lose in the first place. If you’ve been “letting yourself go” lately by throwing your diet out the window and not working out then you can for sure lose 5 pounds (if not more) in a week.
But if you’ve been on a diet, don’t have much weight to lose and workout regularly then it might be a little more difficult to lose those 5 pounds.
How Many Calories Should You Eat to Lose 5 Pounds in a Week
So to lose 5 pounds in a week you’re going to have to regulate your calorie intake every day.
There’s no way around it. If you’re eating too many calories then you could be doing everything below right but won’t get the results you want.
Now everybody is different in their height, weight, body fat percentage, metabolism, etc. so it’s hard to just throw out a general number for a one-size-fits-all. But it’s safe to say that by going into a caloric deficit every day during the week you’re going to end up losing weight. Start by subtracting anywhere from 500 to 1000 calories per day from your BMR.
If I had to I’d give a ballpark number of no more than 1200 calories a day for women and 1500 calories a day for men.
Cut the Carbs
The easiest way to lose 5 pounds in a week is going to be to cut your carb intake for the week. I’m talking about eating no more than 50g of carbs per day.
You see when you eat carbs your body stores this energy in the form of glycogen in your body. And each gram of glycogen in your body carries 3-4g of water.
This is why after a cheat day you might notice your weight spikes up suddenly. This is because your body is now storing all that glycogen (and water weight). It’s also why if you go right back to your diet you’ll end up flushing that water weight out in a couple of days.
So as you cut down on your daily carb intake you’re also going to burn through your glycogen stores. This is a natural process as your body uses your stored glycogen for energy.
As your body burns through your stored glycogen it’s also going to cause you to lose water weight. And as you get rid of the water weight the scale is going to go down.
Of course, this isn’t the same thing as losing 5 pounds of pure fat. But it’s a good strategy if you need to drop some quick pounds in just one week.
Using intermittent fasting for weight loss is also a very powerful strategy to lose weight in 7 days. By using intermittent fasting you’re instantly going to cut down on how many calories you eat in a day.
It’s also going to cause your body to naturally release fat-burning hormones like growth hormone and norepinephrine. Plus you’ll also be lowering your insulin levels which will lead to weight loss too.
Try going on a 16-hour fast during the 7 days you’re trying to drop 5 pounds. Have your last meal at 8 PM then try not to eat again until noon the next day.
While you’re fasting you should only be taking a greens powder like my favorite one MetaboGreens, black coffee, unsweetened green tea, water, zero-calorie sparkling waters. Basically, anything that doesn’t contain any real calories.
I recommend adding C8-MCTs to your morning coffee. C8-MCTs are the most efficient form of MCTs that your liver converts into ketones. Ketones are your body’s backup source for energy and burn through fat stores to make them. So by taking these MCTs while fasting you can burn more of your stubborn fat stores.
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- Heightened energy levels
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Drop the Water Weight
If you’re trying to lose those 5 pounds in one week then dropping the water weight is crucial. I’ve already talked about how cutting your carb intake is going to do a lot of the work for losing your water weight.
Water weight is the low-hanging fruit for rapid weight loss. Carrying too much water weight can make you end up looking puffy, bloated, and more “full.” In other words, you’re not going to look as lean and thin if you’re carrying water weight.
Be sure to watch how much salt you’re eating every day. You’ll be surprised after checking the food label how many foods are loaded with salt. Everybody knows all too well you’ll pack on a lot of water weight after eating a bag of Cheetos.
So during the next 7 days be sure to cut out processed foods, fast foods, refined carbs, and anything else high in salt. Check the food labels and it’s always best to eat real whole foods. Soda and potato chips are definitely a no-go.
If you’re a woman then your body will retain water leading up to menstruation. In this study, 91.7% of women had retained water up to a week before menstruation. But after that, your body should flush a lot of it out and you’ll go back to your normal weight (1).
So make sure you de-stress the best ways you can during the next 7 days. Try to get 7-8 hours of sleep every night. If you have trouble with either one, I’d recommend taking a quality CBD oil from a trusted manufacturer.
Last but not least if you have access to a sauna then you can use it to “sweat out” the water weight. You don’t have to use it every day during the next week but I’d go 3-5 times for 20-minute sessions.
There are a lot of controversies when it comes to fasted cardio being more effective for weight loss than cardio after eating.
Now you can most likely still lose 5 pounds in a week just by sticking to the dieting tips above. If you’re trying to lose 5 pounds in a week without exercise then it’s more than possible. But if you want that extra edge then I’d also recommend adding in some fasted cardio workouts. 3-4 sessions of 20 minutes of cardio in a fasted state (morning is best) will help to increase fat burning.
Here’s a study finding fat burning over 24 hours was increased when exercising before breakfast compared to after breakfast (3). You don’t need to go crazy with your fasted cardio workouts over the 7 days.
Depending on your current fitness level you can do anything from jogging, cycling, stair climber, hiking, etc. at a steady pace. You can even drop the 5 pounds by walking if that’s your preferred method of exercise. Just make sure you do it when fasted to get the best results.
Now I’m going to give you the heads up and let you know HIIT workouts can be tough if you’re trying to lose 5 pounds in under a week.
This is because you’re going to be cutting down on calories and carbs so adding intense HIIT workouts might not be up your alley. Especially if you’re not used to this kind of dieting and working out. But if you already have a pretty good fitness level then adding in HIIT workouts can take your fat burning to another level.
Numerous studies have found HIIT workouts to be much more effective for weight and fat loss than traditional workouts. Here’s a new study finding HIIT workouts resulted in 28.5% greater fat loss (4).
This is because these workouts create an Afterburn effect that forces your body to continually burn calories for many hours after you’ve finished working out. It’s pound for pound the most effective form of working out. You can get significantly better results in half the time you would with any other workout out there.
For a complete HIIT and Afterburn workout plan check out The Flat Belly Formula.
No Alcohol (Blame it on the Goose!)
It goes without saying that if you’re trying to drop those 5 pounds in a week, you should cut back on the alcohol.
Drinking alcohol aka “empty calories” is going to sabotage your weight loss efforts over the week. Each gram of alcohol contains 7g of calories. This is compared to 4g for protein and carbs or 9g for fats.
Plus drinking alcohol is going to stunt your fat-burning metabolism. After drinking alcohol your body places a priority on burning off the alcohol over burning the fat off your body (5). Not to mention drinking alcohol is going to cause you to retain water and will make you bloated. So it’s best to drop the alcohol over the week you’re trying to rapidly lose weight.
Example Schedule for Losing 5 Pounds in a Week
8 PM – Eat your last meal. Something very low carb, higher in protein and healthy fats. Grilled chicken breast, broccoli, and a handful of almonds for example.
6 AM – Wakeup and drink a glass of lemon water
6:15 AM – Fasted cardio for 20 minutes.
7 AM – Drink black coffee or unsweetened green tea with Keto Elevate powder.
10 AM – Drink MetaboGreens (if hungry)
(6 AM – 12 PM) – Drink water regularly throughout the morning
12 PM – Break your fast. Keep it low carb. No liquid lunches!
3 or 4 PM – Second meal of the day. Same as before keep it low carb.
8 PM – Dinner
Can you safely lose 5 pounds in a week?
Yes, it’s more than safe to lose 5 pounds in a week. This is even truer if you have more weight to lose in the first place. You can make it as painless as possible by just sticking to the dieting strategies above. See my 7-day diet plan on how to lose 10 pounds in a week.
What is the fastest way to lose 5 pounds in a week?
Cutting your carbohydrates, regulating your calorie intake, and getting rid of your water weight are the fastest ways. I like to add in fasted cardio but it’s not necessary especially if you’re looking for the most painless way possible.
The Last Word
So now that you know how to lose 5 pounds in a week it’s time to put it into action. Whatever the reason is for you want to lose 5 pounds in 7 days just remember that it’s more than possible when you stick to the strategies above.
If you’re used to eating junk food all the time then losing those 5 pounds can put you outside your comfort zone. Just remember your end goal and why you’re doing this in the first place.
Create a plan and a schedule to follow for the next 7 days. Try to pre-make or pre-buy all your meals for the next week so you don’t have to double think anything or use willpower.
Best wishes on your journey to lose 5 pounds in a week and remember it’s more than possible when you stick to the plan.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.