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How to lose 10 pounds in 5 weeks: 7 Best Ways

How to lose 10 pounds in 5 weeks

Losing 10 pounds in 5 weeks is a realistic and achievable weight loss goal. This type of weight loss is in line with what most experts recommend that you aim to lose about 1- 2 pounds every week. This slow and steady type of weight loss is often recommended as it gives you time to adjust to new eating habits. Unlike other quick weight strategies that will have you losing weight in one week only to get it back as you cannot maintain all the extreme diet restrictions.


In this post, we share with you proven weight loss tips to use to start losing weight weekly. Tips such as how to determine your calories, and change your diet to start losing weight. Use these tips, implement all the dietary changes, and you’ll achieve your goal in 5 weeks if not faster.


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Lose 10 pounds in 5 weeks

1. Track your current diet

Losing weight means creating a calorie deficit week after week for 5-weeks. To do this, you first need to understand your current diet. What are you eating every day? Is your diet healthy or unhealthy? What are the immediate changes you can make to jumpstart your weight loss?


Besides, many of us tend to overestimate just how healthy our diet is. This is mostly because our memory can be very selective. We remember the salad we eat but we often forget the candy, multiple slices of bread, endless baked treats, double stuffed pizzas, or the cans of soda. So while we might “think” our diet is healthy, the recorded data might show a completely different picture.


With a record of your diet, you leave nothing to memory. Use apps such as myfitnesspal or keep track with a food journal. Track your diet over 2 weeks or a month. This way you have enough information. Once you have the data, it’s now time to evaluate. Which foods are highest in calories? Can you cut it down, reduce or substitute? Are you getting all your macros in,  that is carbs, protein, and fats?

assorted vegetables with calculator

2. Determine your daily calories

Counting calories isn’t just for pro-athletes and bodybuilders. If you want to lose weight fast, counting calories is like having the answer to an exam. It shows you how many calories you need to be eating for weight loss. Factors such as age, weight, sex, height, and lifestyle are used to determine how many calories we need to maintain, gain or lose weight. Use this online calorie calculator to determine your daily calories.


A deficit of 3500 calories allows you to lose 1-pound.  To lose 10 pounds in 5 weeks we need to create a deficit of about 7000 calories every week.


Most experts recommend that adults need to eat at least 1500 – 1800 calories to start losing weight. This is based on the assumption that adults need about 2200 – 24000 calories to maintain their weight. Once you have your daily calories determined, the next step is to ensure all your meals fit within the range.  Use apps such as myfitnesspal or a food journal to keep track of your daily calories.


3. Change your diet

You have probably heard “you cannot outrun a bad diet”. To lose weight and maintain weight loss, it all starts with your diet. Now that we know exactly how much we need to eat, it’s now time to change our diet to help us lose weight. Here are simple weight loss tips changes you can make to ensure you’re eating right such as;


  • Eat more protein

High-protein foods are great for weight loss because they keep you satisfied and full for longer. Start your day off with some high-protein foods such as greek yogurt or omelet. With these filling foods, you will notice the urge to have a midday snack diminish. Besides, your body requires more energy to break down protein as a result burning more calories. It is recommended that adults aim to have at least 46g to 56g of protein depending on lifestyle needs.


  • Eat more fiber

High-fiber foods are another often forgotten weight loss foods that you should include in your diet to lose weight in weeks. What makes fiber foods so good for weight loss is that they slow down the digestion of food. As a result, you feel fuller for longer. Besides, fiber is only available in plant foods. A great way to take a break from animal protein. Instead of having animal protein for both lunch and dinner, substitute with some high-fiber legumes instead.


  • Eat more vegetables

When you’re trying to lose weight, the goal is to eat enough to keep yourself satisfied without the added calories. With nutrient-dense vegetables, this is what you get. Choose non-starchy vegetables for best results. You can eat as much broccoli and spinach as you want without having to worry about calories. The best vegetables to eat include broccoli, spinach, carrots, kale, cauliflower, etc. Aim to have at least three to five servings of these vegetables per day.

assorted carbs

  • Choose complex carbs over refined carbs

Just like protein, vegetables, and healthy fats, carbs are also part of a healthy diet. However, when you’re trying to lose weight fast, you want to cut back on the number of refined carbs in your diet. Reduce foods such as white bread, pasta, breakfast cereals.


These foods have been ultra-processed with most of their fiber and nutrients stripped off. What you are left with are high-calorie foods with little to no nutrition value.  Instead choose complex carbs such as whole grains, legumes, fresh fruits, etc. They take longer to break down keeping you full for longer.


4. Remain consistent

Maintaining your calories and eating right for a few days won’t make you lose weight. What makes you lose weight is maintaining these changes long-term, week after week, month after month. Just like gaining weight, weight loss doesn’t happen in just one week hence the need to remain consistent. Don’t think of these new habits as only necessary for weight loss.


Think of these changes as new habits you want to implement in your life. Even after achieving your goal of losing 10 pounds in 5 weeks. You have to remain consistent with these habits to avoid gaining back all the lost weight.

woman walking with sport shoes

5. Walk 10000 steps every day

Did you know by walking 10000 steps every day you can burn about 400 – 500 calories? For 10,000 steps you will cover approximately 5-miles or 8.5kms every day. This popular exercise recommendation is not only good for your health but can also help you burn some serious calories.


The good thing about weight loss exercises such as walking is that the more you weigh, the more calories you burn exercising.  Walking is one of those weight loss exercises you don’t have to put much thought into or cost.


All you need is some time to get started. This is probably why walking for weight loss is considered one of the most popular exercises for beginners. It doesn’t seem as difficult as other cardio workouts but gets the job done just as well.


6. Stay active.

As humans we find our lives becoming more and more sedentary. With desktop jobs and readily available transportation. Many of us spend our days sitting. As comfortable as this might be, it’s not all that good for our health. Especially if your goal is to lose 10 pounds in 5 weeks. You can counter this with simple changes such as taking stairs instead of using an elevator. Walk home instead of using your car or better yet get a bike to cycle to and from work. Find ways to stay active throughout the day to burn calories.

woman lifting weights

7. Exercise.

To maintain your weight loss, you need to exercise. Exercise allows you to burn off extra calories. Most experts recommend that you aim to spend at least 150 – 300 minutes exercising every week. A good exercise routine for weight loss should involve both cardio and weight training workouts. Cardio workouts such as swimming, running, jogging, rowing will help you burn calories in there short-term. Better yet, start slow with some walking exercises. Strength training exercises will help build and strengthen muscles that burn calories long-term. A win-win situation for you. You don’t have to do have to workout outdoor only, some of the best weight loss equipment can be used in the comfort of your own home.


Final thoughts on how to lose 10 pounds in 5 weeks

It is possible to lose 10 pounds in 5 weeks. Not only is it a doable goal but it’s also in line with the recommendation weight loss rate. A slow and steady weight loss of 1- 2 pounds is what most experts recommend. At this rate, you will lose 10 pounds in 5 weeks if not faster.


Start by keeping track of your current diet and lifestyle. Track and note down the types of foods you eat. How often do you exercise and for how long? Once you have this information, it’s time to evaluate and improve. Next, determine how many calories you need to eat for weight loss using this online calculator. Adjust your diet to meet the specified calories.


Ensure your diet is full of high-protein, fiber, and vegetable foods for a satisfying meal that will keep you full. Lastly, find a way to get active throughout the day. Aim for at least 10,000 steps per day to burn off some serious calories. If you don’t like walking, use a treadmill instead or choose from these weight loss exercises. Do these and you will lose 10 pounds in 5 weeks.

How to lose 10 pounds in 5 weeks