How to lose 5 pounds in a week

A woman wearing jeans showing weight loss

Losing weight quickly can be helpful if your weight loss is for a specific purpose. But how do you lose weight fast?

Rapid weight loss isn’t always successful weight loss – and it’s not usually healthy. However, if you have an event next week that means you need to fit into that outfit, you might feel like you need to lose 5 pounds. Here are our tips for how to lose weight quickly without compromising your healthy habits.

Monitor your calorie intake

Being in a calorie deficit will help your weight loss, but you need to make sure you’re eating the right amount for yourself. Work out your maintenance calories and then aim for around 300 calories less than that. How many calories you need will depend on many factors, like your gender, age, and body weight. Don’t eat too few calories – you need to keep your organs functioning properly.

Food intake matters

What you eat is very important. Aim for healthy fats, whole grains, and lots of protein, and avoid processed foods and sugary drinks. If you want to stave off weight gain, you need to feel full for a long time, and this means eating a balanced diet full of healthy meals.

On that note, make sure to keep drinking water!

Exercise to burn calories

To ensure a calorie deficit, it can be helpful to engage in some regular physical activity. The aim is to reduce stress, so don’t go for anything too intense or high impact.

Try intermittent fasting

Intermittent fasting works by reducing the time you have to spend eating. If you’re someone who eats when they’re bored, this can work well for you. Try reducing your eating time to an 8-hour window and fasting for the other 16 hours. During those 16 hours, drink a lot of water – you can add in some herbal teas and a couple of coffees, too.


There are lots of different methods you can try to lose 5 pounds in a week. If you combine them, you’re sure to lose a bit of weight – and start yourself on a healthier journey that will encourage gradual weight loss. Remember, don’t put your body through too much stress – a quick fix can ruin your long-term weight loss program. Go easy on yourself and listen to your body.


I tried this but started feeling weak and irritable. What do I do?

You need to eat more! Weight loss shouldn’t make you feel bad. If you’re experiencing a lack of energy, increase the amount you’re eating but make sure that it’s all healthy stuff. Food like greek yogurt with chia seeds and berries or brown rice with lean proteins like wild salmon can help keep you full for longer. It’s important to make sure you’re getting all of the nutrients that you need. Safe weight loss is all about fuelling your body in the most efficient way.

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