How long does it take to lose 5 pounds?
On average, it takes 2 1/2 weeks – 5 weeks to lose 5 pounds. This is a safe and realistic time for most people to lose 5 pounds with diet and exercise. Also, it’s in line with what experts recommend for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 5 pounds in 5 weeks. Double the effort with a daily calorie defect of 1000 to lose it in 2 1/2 weeks.
While you can lose 5 pounds faster than this, it is not recommended. You’d have to take extreme measures that can affect your health to lose weight faster than this. In addition, by losing weight too fast, you risk gaining it all back. Isn’t it better to lose 5 pounds in 3 weeks and keep it off for good?
Understanding weight loss.
Weight loss occurs when we eat fewer calories than the body burns. This creates a negative caloric balance forcing the body to tap into stored fats. It takes a calorie deficit of 3500 to lose a pound of fat.
Whether your goal is to lose 5 pounds or more, creating this calorie deficit is the first step. Most experts recommend a moderate calorie deficit of 500 – 1000. This way, you don’t have to limit your calories too much or exercise too long to lose weight.
With a daily calorie deficit of 500, expect to lose up to a pound a week. Double it to a calorie deficit of 1000 to lose two pounds a week.
Diet changes to lose 5 pounds.
The first step in achieving your goal of losing 5 pounds is to eat less. Reduce your daily calories by at least 500 calories to start losing weight.
You don’t have to change every aspect of your diet to achieve this. Think of it more as cleaning up your diet. Start by eliminating high-calorie junk foods. If you enjoy multiple servings of cookies, cakes, or soft drinks, it’s time to reduce that. Or better yet, cut down on how much of these foods you eat in a day.
Also, consider portion control tips to help reduce your daily calories. Serve your foods on smaller plates or bowls to avoid overeating. Or better yet, use your plate as a serving guide. Fill half the plate with vegetables before adding carbs or protein. This way, you feel full faster without eating too many calories.
Nutrient-dense foods for weight loss
Once you’ve determined how to reduce your calories, focus on eating the right foods for weight loss. Eat more protein, fiber, complex carbs, and vegetables. These foods are great for weight loss as they keep you full for longer.
Start your day with high-protein foods such as eggs, and you will notice you eat less throughout the day. For lunch, consider high-fiber foods such as beans, peas, or lentils. Also, add volume to your meals with vegetables.
Instead of the usual white rice or pasta, choose whole grain options that are more filling. Do these, and you won’t even notice that you’re eating fewer calories.
Exercise to boost weight loss.
Healthy adults should spend at least 200 minutes moderately exercising every week.
Choose workouts you love doing to make it easier to stay consistent. If you hate running, try cycling or rowing instead. By doing exercises you love, you’re more likely to be consistent. Good workouts to consider include; running, jumping rope, deadlifts, squats, swimming, rowing, or lunges.
How long does it take to lose 5 pounds? Conclusion
It takes 2 1/2 weeks to 5 weeks to lose 5 pounds. This is enough time for most people to lose 5 pounds. It’s also in line with what most experts recommend when losing weight. A slow and steady rate of losing 1 – 2 pounds a week.