is it normal to lose 5 pounds in 3 days

Is it normal to lose 5 pounds in 3 days?

It is not normal to lose 5 pounds in 3 days. Losing this much weight in 3 days is unsafe and unhealthy for most people.

 

It takes a deficit of 3500 to lose a pound of fat. This means you need a deficit of 175,500 to lose 5 pounds. This comes down to a deficit of 5833 calories daily to lose this much weight in 3 days. You’d have to reduce your calories severely almost to the point of starving to lose this much weight. Also, you’d have to spend an extreme amount of time exercising to burn enough calories to lose this much weight. A risky and unsafe approach that can affect your health.

woman standing on weight scale

How long does it take to lose 5 pounds?

Generally, it takes 2 1/2 to 5 weeks to lose 5 pounds. This is in line with what most experts recommend for healthy weight loss. A slow and steady rate of losing 1 –  2pounds a week or 1% of total body weight. With a daily deficit of 500, expect to lose it in 5 weeks. Double the effort with a daily deficit of 1000 to lose 5 pounds in 2 1/2 weeks.

 

However, keep in mind that these numbers can vary from to person. Several factors influence how quickly you lose weight. These include factors such as; activity level, age, height, gender, and weight. A person who weighs over 250-pounds will lose weight faster when compared to someone who weighs 125-pounds. Therefore, they may not lose 5 pounds at the same rate due to the difference in weights.

 

Eating to lose weight.

To lose 5 pounds or more, you need to start by eating less. Most experts recommend that you cut at least 500-calories from your diet. This small change is enough to kickstart weight loss. You don’t have to overhaul your diet, just make necessary changes.

 

Start by cutting out empty calories. These include; dry snacks, baked goods, sweets, energy drinks, sodas, and many more. These foods add little to no nutritional benefit and are very high in calories. Eliminate these from your diet and then focus on portion control.

 

Use simple weight loss tips such as; filling half your plate with vegetables before adding protein and carbs. Once you have reduced your calories, eat more nutrient-dense foods. Eat foods high in protein or fiber to reduce appetite.  Also, add volume to your meals with vegetables. This way, you won’t even notice the reduction in calories.

woman exercising

Exercising to lose weight

Exercise is a great way to burn calories and body weight loss. Healthy adults should spend at least 200 minutes exercising. This is enough time to burn extra calories to lose 5 pounds. Choose workouts you enjoy doing to make the process fun and increase your willpower.

 

Alternate between cardio and weight training for best results. Choose cardio workouts such as; cycling, running, rowing, swimming, or rope jumping to lose weight. If you hate exercising alone, consider team sports.

 

If you’re new to lighting weights, start slow and build momentum as you go. Compound exercises such as; pull-ups, deadlifts, and squats are great for weight loss.

 

Is it normal to lose 5 pounds in 3 days? Final thoughts

Losing 5 pounds in 3 days is not normal. Losing this much weight in such a short time is unsafe and is not recommended. A safer and realistic timeframe is to lose 5 pounds in 2 1/2 to 5 weeks.