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How to Lose 5 Pounds in a Week? Or 20 Pounds in a Month

How to Lose 5 Pounds in a Week?

How to Lose 5 Pounds in a Week? or 20 pounds in a month? The initial 5 or 20 pounds may be very easy to lose if you weigh more than 200 pounds. However, if your baseline weight is 150 pounds or less, then either your should not be losing weight or you have to starve to lose this much weight.

For a 200 pounds person, 5 pounds is just 2.5%. However, 5 pounds is 5%, if your baseline weight is around 100 pounds.

Most diet pills make you lose weight around 5 to 10% of your body weight. This could be a lot for morbidly obese people and not much for just overweight individuals.

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Losing weight faster and quicker has been the ultimate goal of all time. Whether it is for an upcoming event or to fit into your favorite outfit losing weight is always in public demand.

Despite many guidelines, a crazy amount of people falls for fads each year. Unfortunately, these false and fake websites always win in manipulating people, and in the end, they fall prey to such hazardous techniques.

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Whether you want a fast weight loss or you want a steady pace, one thing that you must always remember is that no miracle food or diet can make you lose weight overnight.

With that in mind, you could be saved from millions of weight loss pills and powders, and what not?

Losing 5 pounds in a week is not recommended, but it can be done with a few amendments. The most common drawback of losing weight this fast is that you gain it back even faster.

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So even if you lose or want to lose 5 pounds in a week, then decrease it to 3-2 pounds in the next weeks to avoid weight regain.

No matter how hard some people try, it just seems impossible for them to lose weight. This mostly happens with people who already are in their ideal weight ranges but still need to look thinner.

And most of the weight lost at the beginning is water weight, so you ain’t actually losing any fat this way.

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Rapid weight loss programs are dangerous in the long run because they can induce exhaustion, migraines, digestion problems, and even hair loss.

Let’s discuss some easy and healthy ways in which you can lose 5 pounds in a week. These little changes can do big wonders! So, stay tuned.

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Healthy ways to lose weight:

The CDC recommends losing only 1-2 pounds per week to have a healthy weight loss. Here are some sustainable ways to achieve healthy weight loss.

Calorie control:

An average person requires 2000 kcal daily, and to lose 5 pounds in a week you need to burn 2500 calories in a day. That’s just impossible and even if someone does this, it comes with an enormous amount of health problems.

To stay on the safe side, just limit your daily intake from 1500-1700 kcals. Or just reduce 500 kcal from your average intake.

You can also calculate your calories based on your ideal body weight. People always consume more than they actually need.

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Learn to reduce your portions:

reduce portion how to lose 5 pounds in a week

To achieve calorie control you need to be constant on reduced portion size. Whenever you have a high-energy meal, reducing its portion size leads to less energy intake than usual.

Portioning your meals isn’t about limiting your carb intake to a meager tablespoon every meal or eliminating it entirely. It’s all about learning how to better balance your meals.

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Prepare meals at home:

Try to prepare your meals at home, this way you can control the number of fats and sugar while preparing your meals.

This can also help you to get away from junk food and switch to healthy eating.

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Choose nutrient-dense foods:

Empty calories are your worst enemy while losing weight. Avoid foods that boost your caloric consumption while supplying you with no essential nutrients.

Instead, eat foods that are low in calories and high in nutrients, such as leafy greens, fruits, and vegetables.

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Avoid soft drinks and alcohol:

Replace alcohol and sugary drinks with health juices, smoothies, and water. The latter will keep you well hydrated and also stop you from getting extra calories from sugar.

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Make your dinner smallest:

It’s generally simpler to go overboard on the food at dinner. The dinner should be your lightest meal of the day, and late-night snacking should be avoided.

At night, you don’t require the calories, so you sleep on them and store them as fat.

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Try intermittent fasting:

best intermittent fasting for weight loss time schedule

Intermittent fasting isn’t the same as other low-calorie diets. It’s a dietary pattern that doesn’t restrict what or how much you eat, but rather when you eat it.

The most important aspect of intermittent fasting is that you can only eat during the allowed times. It can help you lose weight without wreaking havoc on your health.

While there are no restrictions on the sorts or amounts of food you can eat after fasting, healthy eating habits are generally recommended. This will naturally result in a calorie deficit, which will aid in weight loss.

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Regular exercise:

Although it is possible to lose weight without exercising, regular workouts will raise your calorie expenditure and hence accelerate your weight loss.

If you’re new to exercising, cardio is the greatest way to get started. It increases blood flow, strengthens muscles, and burns calories.

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Start with light cardio like walking or slow jogging, then gradually raise the intensity of your activity as you advance to running, cycling, swimming, or any other sort of cardio.

You can also add little physical activity if you don’t have time for a full workout in some simple ways:

  • instead of taking the elevator, use the stairs
  • instead of driving, walk to close destinations.
  • Clean the house yourself.
  • Do gardening.

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Understand Weight loss:

Nobody would ever be overweight if losing weight was as simple as burning more calories than you consume. Unfortunately, not all calories are created equal, and each calorie’s internal makeup has a unique effect on your body.

Calories high in insoluble fiber, such as those found in oat bran, can help you feel fuller for longer and promote weight loss.

Choosing fresh foods and making your meals at home can also help you stick to your ideal energy intake because you have complete control over all of the ingredients as well as your portion sizes.

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Weight loss can be achieved by healthy habits. Trying balance and moderation is better than extreme calorie restriction.

No matter how much you want to lose weight faster, start at a slow pace to ensure healthy and long-term weight loss.

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What do you think?

Written by Dr. Ahmed

I am Dr. Ahmed (MBBS; FCPS Medicine), an Internist and a practicing physician. I am in the medical field for over fifteen years working in one of the busiest hospitals and writing medical posts for over 5 years.

I love my family, my profession, my blog, nature, hiking, and simple life. Read more about me, my family, and my qualifications

Here is a link to My Facebook Page. You can also contact me by email at or at My Twitter Account
You can also contact me via WhatsApp 🙏

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