How to Lose 5 Pounds in 5 Weeks
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.
Steps
1. Restrict calories moderately, starting with 200 less calories a day.
2. Gradually increase your calorie restriction until at the end of the 5 weeks you are eating 500 calories less per day than you used to.
3. 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. If is suggested that you get your daily percentage of calories in the following portions: 40% protein, 40% carbohydrates, 20% fat.
4. 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.
5. 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.
6. Resist food cravings by brushing your teeth when you feel hungry. 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.
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.
* 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.
Warnings
* Be sure to consult with your physician regarding your weight loss program; your physician is there to help and may have additional suggestions for you.
* Fast and extreme weight loss is unhealthy and will ultimately result in weight gain. (This is also called "yo-yo dieting")
* Some physiologists caution against wrist and ankle weights because of possible damage to knees and elbows. They recommend wearing a light to moderately loaded backpack instead. The backpack should have wide straps that distributes the weight across your upper body evenly.
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