Let’s be realistic: losing five pounds within a week is attainable but definitely not easy. Of course, those extra pounds can come off with a few days of starving or excruciating exercise, but will the results last? If you are going to sacrifice something to attain your ideal weight, why not take the healthy steps and make it permanent?
If you want to lose those five pounds ASAP, read on to find out seven healthy and sustainable tricks on how to lose 5 pounds in a week.
1. Nutritional Value over Quantity
According to dieticians from Frances Stern Nutrition Centre in Boston, calories are the primary source of weight gain. So cutting off or minimizing calories from your diet can do the trick, but that would deprive you of a wholesome diet.
Instead, focus on foods rich in nutrients that satiate you longer. These are wholesome grains, fibrous fruits, and vegetables, lean protein, and beans. They make you feel full longer so that you can resist the urge to eat frequently and help you endure binge eating or hunger pangs.
2. Keep Tracks of your diet
When you take note of the food you eat, you become more aware of your goals and are more conscious of what you pick to eat. If measuring and writing down everything is a problem, you can also use the help of mobile apps that will track your diet for you.
According to the Journal of Personalized Medicine, people who monitor their food are more inclined to achieve their body goals than people who do not track what they eat.
3. Opt for Plants
Turning vegan is difficult, but if you are really determined about losing those 5 pounds fast, start depending on plants. It will not only help you detox your body of toxins, but also make you feel full longer.
There are so many plant-based recipes as a healthy alternative to many foods. When focusing on plants, you can also switch to whole grains, fruits, and vegetables instead of desserts and tea and coffee instead of fatty lattes and a Starbucks frappucino.
4. Choose low-glycemic carbs
Although carbs are bad, you can’t totally eliminate them from your diet. Sugar, fries and junk food are high in glycemic carbs. They make you feel hungry faster because sugar reaches your bloodstream and quickens the metabolism.
To balance your metabolism, try low glycemic food such as green leaves, fruits, roots, beans, and grains. These types of food are high in fiber and protein, and will also benefit your strength and overall health. Make sure you eliminate all white bread, short-grain rice, and reduce potatoes.
5. Make a healthier replacement in a small amount
The secret on how to lose 5 pounds within a week is knowing which food to pick and when. So to make this plan effective, you need to make small changes and replacements. Instead of the bacon and eggs for breakfast, have a bowl of whole wheat bran or muesli with fruits.
Swap your lunch to smaller portions as the day ends. This means heavy breakfast and light dinner. This small change in eating habits is sustainable and will take you a long way down on the scale.
6. Do not skip your meals
Eating at regular intervals balances your blood sugar and optimizes your metabolism. Skipping a meal will trigger your hunger and make you overeat when you do. It also slows down your metabolism because the body goes into energy conservation mode, making it harder to lose weight.
Instead, time your eating routine with small portions and at least 3 hours apart, but not more than five.
7. Drink water
We cannot stress how important water is to losing that extra weight. Drink it with lemon and honey as soon as you wake up, before meals and 30 minutes after meals. Also, make sure you drink it throughout the day to flush out toxins and keep you hydrated.
Drinking water also optimizes your metabolism, which means that your food will get digested faster, and you can sweat out the fats sooner.
Lastly, it is crucial to keep yourself active. Exercise as much as you can, but make sure you replenish the energy with these quit diet tips. Be persistent and have self-control. It takes patience and a lot of sacrifices, but the result will be worth it.