How to Lose Five Pounds in One Week: The Quickest Way With Diet and Exercise

Written by Isobel Krüger

Written by Isobel Krüger

Isobel is a health and fitness writer, and also a health and fitness fanatic in real life. She loves researching the latest health and fitness topics and trends that can make life healthier, happier, and easier.

on November 17, 2022

Written by Dr. Olena Avdiievska, MD, RDN

Written by Dr. Olena Avdiievska, MD, RDN

Dr. Olena Avdiievska is a nutritional and medical expert at Unimeal. She is an MD and RDN in Dietology and nutrition and a university professor with 76 scientific publications. 

on November 17, 2022

Are you trying to get rid of that last five pounds ASAP? Weight loss can be tricky, but if you know what to do and how to approach those stubborn remaining pounds, you’ll be able to get rid of them faster than you ever thought!

Are you trying to get rid of that last five pounds ASAP? Weight loss can be tricky, but if you know what to do and how to approach those stubborn remaining pounds, you’ll be able to get rid of them faster than you ever thought!

Your ability to lose weight depends on several factors, including age, hormone profile, genes, and general health. That being said, the main principle of losing weight still boils down to the calories in versus calories out concept. Here's how you can make it work for you. 

How to finally lose that five pounds

Aiming for 5 lbs in a week is ambitious! A healthy approach would include aiming for five but also taking it easy while developing healthy weight loss-promoting habits. Here are some of the best tools you can use to lose those extra pounds as quickly as possible. 

Hydration

Who would've thought that water is a calorie-scorcher! Drinking water naturally increases your body's calorie-burning abilities; however, you need to drink the amount of water your body needs.¹Dennis, E. A., Dengo, A. L., Comber, D. L., Flack, K. D., Savla, J., Davy, K. P., & Davy, B. M. 2009 Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults. Obesity DOI:10.1038/oby.2009.235You can drink too much water, so here's a guideline of how much water you should be aiming for: 

• 1-2 liters
• 34 - 67 oz
• 4 - 8 glasses (one glass = 8 oz)

This is only a guideline, so if, for example, you know you're not staying hydrated or consuming lots of dehydrating beverages like coffee, aim to amp up your water intake. 

Sleep

Sleep is an essential determining factor for weight loss, as not getting enough sleep affects hunger levels and causes cravings for carb-rich and high-fat foods for "energy." This causes you to consume way more calories than you need to, which can hamper weight loss and even cause weight gain.²Cooper, C. B., Neufeld, E. V., Dolezal, B. A., & Martin, J. L. 2018 Sleep deprivation and obesity in adults: A brief narrative review. BMJ Open Sport & Exercise Medicine DOI:10.1136/bmjsem-2018-000392

Not getting enough sleep can affect your ghrelin levels, also known as your "hunger hormone." Increased ghrelin levels will make you feel hungry, and when you pair that with decreased leptin levels, leptin being your "satiety" hormone, you may struggle to feel full and satisfied after eating.³Lejeune, M. P., Westerterp, K. R., Adam, T. C., Luscombe-Marsh, N. D., & Westerterp-Plantenga, M. S. 2006 Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber. The American Journal of Clinical Nutrition DOI:10.1093/ajcn/83.1.89

Protein

Protein is one of the most critical nutrients for weight loss, and it helps change your body composition to get a firmer, better-looking body.

A high protein intake reduces your appetite, boosts your metabolism, and positively affects weight-regulating hormones. Prioritizing protein helps reduce your hunger hormone or ghrelin levels and increases the hormones that help you feel full.

By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones. Ultimately, you'll feel less hungry, more satisfied, and more easily consume fewer calories. ⁴Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. 2015 The role of protein in weight loss and maintenance The American Journal of Clinical Nutrition DOI:10.3945/ajcn.114.084038

Movement

Movement is one of the most well-known solutions for weight loss. Movement helps create a calorie deficit that leads to weight loss, whether you're exercising or running your daily errands. Burning calories through physical activity combined with a reduced calorie intake results in weight loss.⁵Centers for Disease Control and Prevention March 8, 2019 Physical Activity for a Healthy Weight Healthy Weight | CDC. Www.cdc.gov. Retrieved from https://www.cdc.gov/healthyweight/physical_activity/index.html#:~:text=When%20losing%20weight%2C%20more%20physical

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 How many calories should you eat to lose five pounds in a week?

To lose weight, you need to create a calorie deficit. So, the first best thing to do is determine how many calories you're currently consuming to maintain your weight. 

An easy way to find your maintenance calorie threshold is by multiplying your current weight by fifteen. This will give you a starting point to calculate your calorie deficit. So, if you weigh 150 lbs, your maintenance caloric requirement is roughly 2250. 

You must shave 500 calories off your daily intake to lose one pound a week. You need to cut out a lot more to lose five pounds in a week - an average of 17 500 calories. ⁶Harvard Medical School February 14, 2008 Calorie counting made easy Harvard Health Retrieved from https://www.health.harvard.edu/staying-healthy/calorie-counting-made-easy#:~:text=In%20order%20to%20lose%20at

Diet and workout plan to help you lose five pounds

This may sound counter-intuitive, but the best way to lose weight is to avoid the traditional "diet" approach. You still need to be mindful of your calorie intake, but, more importantly, you'll need to focus on macronutrients.⁷Willems AEM, Sura-de Jong M, van Beek AP, Nederhof E, van Dijk G. March 9, 2021 Effects of macronutrient intake in obesity: a meta-analysis of low-carbohydrate and low-fat diets on markers of the metabolic syndrome. Nutr Rev DOI:doi: 10.1093/nutrit/nuaa044

Macronutrients are often referred to as ''macros,'' and for effective weight loss, there needs to be a balance between the three macronutrients:

• carbohydrates 
• fats 
• protein

Maintaining a healthy balance between your macros while staying in a calorie deficit is your winning strategy for quick and effective weight loss and fat loss. 

The optimal macro ratio for weight loss is 45% protein, 30% carbs, and 25% fat. You're on the right track as long as you stick to these macro requirements every day while meeting your calorie goals! Here are examples of healthy, low-calorie macros you can incorporate into a weight-loss diet:

Protein

• Egg whites: while eating a whole egg will give you slightly more protein, it will also contribute to your fat intake. Egg whites are a great source of protein, with 46g offering 5g of protein, no fat, and only 24.8 calories! ⁸US Department of Agriculture 2022 Food Data Central: Egg whites Usda.gov Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/557508/nutrients
• Chicken Breast: One 3 oz or 85g serving of skinless grilled chicken breast contains 128 calories, 26g protein, and 2.7g fat. It has no carbohydrates, making it a top protein choice.⁹US Department of Agriculture April, 2018 FoodData Central: Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled. Fdc.nal.usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/171534/nutrients
• Protein Powder: You'llYou'll find whey and vegetarian options of protein powder, so anyone can enjoy this high-protein option. However, ensure that there are no unnecessary fillers in your protein powder and that one serving has at least 20g of protein. 

Carbs

• Chickpeas: Being low in calories and high in protein, who would've thought chickpeas were carbs? Chickpeas give you the best of both worlds, as one cup of chickpeas contains a mere 269 calories and 14.5g of protein. It'sIt's a great option to up your protein intake while still benefitting from essential carbohydrates.¹⁰US Department of Agriculture January 4, 2019 FoodData Central: Chickpeas Fdc.nal.usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
• Quinoa: This protein and energy-packed grain is not your run-of-the-mill carb. It's actually a seed, but it's cooked and served the same way as other carbs like rice. One cup of Quinoa offers 222 calories, 8 grams of protein, and 39 grams of carbs.¹¹US Department of Agriculture 2020 Food Data Central: Quinoa Fdc.nal.usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
• Wholegrains: There'sThere's no shame in incorporating wholegrain carbs into your diet. In fact, you'll need it to sustain yourself while you allow your body to lose weight. 

Fats

• Avocado: What a great vitamin-rich fat to add to your weight-loss diet! A 7 oz avocado contains 322 calories, 4g of protein, and 30g of fat.¹²US Department of Agriculture 2019 Food Data Central: Avocado Usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
• Olive oil: Great for cooking, olive oil contains poly-unsaturated and monounsaturated fats and is a source of Omega 3 and 6 fatty acids. As olive oil has anti-cancer properties, it supports your health while on your weight loss journey.¹³Menendez, J. A., Vellon, L., Colomer, R., & Lupu, R. 2005 Oleic acid, the main monounsaturated fatty acid of olive oil, suppresses Her-2/neu (erbB-2) expression and synergistically enhances the growth inhibitory effects of trastuzumab (HerceptinTM) in breast cancer cells Annals of Oncology DOI:10.1093/annonc/mdi090
• Fatty fish: If you can kill two birds with one stone, then why not? Fatty fish like salmon and sardines contain healthy fats and ample protein. Try to eat fatty fish twice a week. 

After calculating your calorie deficit, include these highly nutritious macros into your eating plan to lose weight while staying healthy. 

Your one-week weight loss workout plan

Now, let's take a look at what physical activity you need to do to lose five pounds in no time:

• Walking/running (30-40 minutes)
• Light resistance training (20-25 minutes)
• Yoga/stretching (20-30 minutes)

Make sure you do resistance training two-three times a week, yoga/stretching once a week, and cardio two to three times a week. You can do resistance training with weights, kettlebells, resistance bands, or using your own body weight. 

Also, make sure to get as close to 10K steps a day, and try not to let your workouts count towards your daily step goal!

A good stretch or yoga session aligns your mind and body and stretches out stiff muscles. 

Cardio will fire up your metabolism, while resistance training will help you develop lean muscle mass, helping you to burn even more calories. 

Can you lose five pounds in three days?

In theory, losing five pounds in three days means you'll need to consume a deficient, unhealthy level of calories, so aiming for five pounds in three days is not a good idea. Besides, your weight loss will likely be attributed to water loss instead of fat loss. 

In Summary

While it's no easy task to lose five pounds in one week, it's a fantastic opportunity to kickstart a long-term and successful weight loss journey. After all, you want to maintain your new weight after losing it, and developing weight-smart strategies will help you see lasting results quickly.