Losing five pounds in five weeks can be accomplished by following a safe, effective, and nutritious diet. A weight loss rate of 1 pound per week is perfect for experiencing lasting, healthy weight loss. Make sure you ask your doctor if this plan is the right one for you so it will be healthy and effective. Good luck!
- Restrict calories moderately, starting with 200 less calories a day.
- Eat a balanced diet every day. Include 1 lean source of protein, 1 serving of complex carbohydrates, and 2-3 servings of vegetables and fruit at each meal. It is suggested that you get your daily percentage of calories in the following portions: 40% protein, 40% carbohydrates, 20% fat.
- Eat 5-6 small meals per day, spaced about 2-3 hours apart. If you eat before you get hungry, you don't need to eat much. If you wait until you feel hungry, you will eat far more than you need to. Now, we know this is really inconvienent for anybody who actually goes to school or has a job so just make sure you eat small but adequate portions whenever you eat and have a healthy lifestyle.
- Exercise by walking 30-45 minutes everyday. Do not use ankle weights as this is the leading cause of orthopedic injury. Walk up hills or on inclines as your conditioning improves. You can jog for 20-30 minutes a day for those who have less time.
- Resist food cravings by brushing your teeth when you feel hungry. Pamela Anderson uses this method. Food cravings are often strong in the late afternoon, and if brushing your teeth fails you should eat one of your meals during this time. Remember, when you get cravings, you are burning fat so sip some water or have a light, low cal snack (fruits and veggies are great)!
Tips:
- A gradual, moderate restriction of calories together with exercise is the only proven method to lose weight and keep it off.
- Keep your rate of weight loss under 2 pounds per week; adjust your level of calorie restriction by the amount of weight loss you experience each week.
- Restricting calories by more than 550 per day is unhealthy and a quick way to regain weight.
- Don't become a slave to the scale; focus on feeling healthier as well as losing weight. It doesn't matter what the scale says but how you look and if you are happy with yourself.
- As a general rule, a non-active person requires 12 calories per pound per day to maintain their current weight. So a 150 pound person who is not active would require 1800 calories per day to maintain their weight.
- Protein that contains healthy fats such as Omega-3 are perfectly acceptable, even if they're not technically "lean."
- There are two things the body requires that have no calories: water and fiber. The more of these you consume, the better for you and your weight loss goals. Many vegetables are full of both: this is why a 1 pound package of salad mix has only 100 calories or so.
- Keep in mind that it takes a long time to lose weight and it is not easy. You will have to work at it and exercise at least 4 times a week (It isn't as bad as it sounds).
- There are 3500 calories in one pound so you have to burn that many extra a week to lose one pound.
- Never eat less than 1200 calories in a day because that would be unhealthy and the weight wouldn't stay off.
- Good luck with your weight loss and remember to keep it off and remain active when you reach your target weight.
- Sugar is addictive and causes cravings for more food and more sugar. This is why all fast foods, and most canned foods at our supermarkets are loaded up with sugar.
- Read the food labels on all cans and jars. Sugar must be 5th on the list or lower.
- Notice how so many so-called 'LOW FAT' foods are actually high in sugar, which only feeds the cravings for more food! (This is how food manufacturers constantly trick their public into thinking their garbage is 'good for you'. It isn't.
- Cook your food several days in advance, and put measured amounts into the (2-cup or 250 ml) containers.
- If your refigerator is big enough, you can store meals for most of a whole week.
