woman measuring waist

is it possible to lose 5 pounds in a week

Is it possible to lose 5 pounds in a week?

While it is possible to lose 5 pounds in a week, it is not recommended. Losing  5 pounds in a week is an unhealthy and unrealistic goal. This type of rapid weight loss requires taking extreme measures that can put your health at risk.

 

It takes a deficit of 3500 to lose a pound of fat. This means, to lose 5 pounds, you need a deficit of about 17,500. This comes down to a daily deficit of 2500 to lose 5 pounds in a week. An extremely high amount that’s 2.5x what most experts recommend for healthy weight loss. You’d have to reduce your calories significantly and exercise for prolonged periods to meet this goal. An unsafe approach for most people.

 

How much weight can you safely lose in a week?

Expect to lose 1 – 2 pounds or about 1% of your total body weight in a week. This is in line with the CDC (center for disease control and prevention) guidelines for healthy weight loss.

 

However, keep in mind that these numbers can vary from person to person. How quickly you lose weight is also influenced by other factors. These include factors such as; height, age, gender, weight, and activity levels.

 

For example, a person weighing 250-pounds will lose more weight at the start of their weight loss journey simply because they burn more calories. By losing only 1% of their body weight, they lose more when compared to another who weighs 130-pounds.

weight loss concept

Healthy weight loss.

Weight loss occurs when we continuously eat less than the body burns. This creates a negative calorie balance that forces the body to tap into stored fats. With a daily deficit of 500 calories, expect to lose a pound a week. With a daily deficit of 1000 calories, expect to lose up to 2 pounds a week.

 

While you can certainly lose more, it is not recommended. Focus on creating a moderate deficit of at least 500 – 1000 calories with diet and exercise to lose weight. This way, you don’t have to resort to unsafe or extreme measures.

 

Start by cutting at least 500-calories from your diet. Most adults need to eat at least 2000 calories to maintain weight. This leaves you with plenty to survive on. Reduce your intake of empty calories and also consider portion control.

 

Empty calories are highly processed foods high in calories with little to no nutritional benefit. These include foods such as; energy drinks, sodas, fruit concentrates, baked goods, sweets, dry snacks, and many more. Eliminate these foods from your diet to cut at least 500 calories.

 

Eat more nutrient-dense foods once you have reduced your calories. This way, you stay fuller for longer. Include foods high in protein and fiber as part of your daily diet. Also, eat more vegetables to add volume to your meals. Make healthy substitutions where possible. Instead of having high-sugar desserts, enjoy some fresh fruit. Do these and you will lose 5 pounds.

woman exercising

Exercise

Exercise helps you burn extra calories. When you’re trying to lose 5 pounds or more, this can make the process faster. You don’t have to spend hours at the gym either.

 

Most experts recommend healthy adults spend 200 minutes or more exercising weekly. Depending on your schedule, you can achieve this with short intense 30-minutes workouts or longer moderate 1-hour sessions. A good workout routine should consist of both cardio and weight training sessions.

 

Weight training helps you build more muscle to boost metabolism while cardio helps burn calories. As working out can be challenging, start by doing exercises you enjoy. This makes it a fun activity to look forward to, not something to dread. If you hate running, consider at-home workout equipment.

 

Is it possible to lose 5 pounds in a week? Conclusion

Although it is possible to lose 5 pounds in a week, it is not recommended. Achieving this type of weight loss requires extreme measures that are often risky and unhealthy.

 

A safer and realistic timeframe to lose 5 pounds is between 2 1/2 to 5 weeks.