How to Lose 5 Pounds in a Week: Weight Loss in 7 Days?

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Have you ever searched for weight loss techniques, and is your weight becoming a cause for your health concern? If you have, you must be aware that it is challenging to be on a diet with regular workouts. But always remember that getting slim is difficult but possible to do. You must stick to your diet and follow traditional exercise to lose weight and get the results. 

If you are pondering how to lose 5 pounds in a week, you have landed correctly. We will provide you with all the answers to the questions you have been looking for. For weight loss, you must have strict control over calorie intake, with an increase in the amount of protein and an increase in the intensity and duration of workouts. 

Must Read: How to Burn 2000 Calories a Day

You can’t skip the exercise because exercises are an excellent way to achieve weight loss, and weight loss is complete only by adding a routine workout with a proper meal plan. 

Nowadays everyone is heading towards losing weight and wants to become slim, giving a lot of stress on the mind and body. Before starting your weight loss techniques, you must keep patience and follow the diet with positive energy.

How Does “Lose 5 Pounds in a Weak Plan” Works?

When it comes to food and losing weight, the key is to burn more calories than you consume. Your average calorie intake must be at least 1,200 calories regularly to get all the nutrients your body requires. But the question is why a meal plan is essential. 

Must Read: How to Maximize Weight Loss on Keto

The answer has a meal plan will make sure what you are regularly consuming. You’ll be able to track your calorie intake, what you are eating, and in how much quantity. Planning a meal begins when you decide on the feed you want during the whole week. By designing the meals you will take with all the essential ingredients to prepare, you can set yourself to make healthy meal options. During this, you must avoid poor food alternatives that can compromise your health plan.

Weight Lose Pace

We know a slow weight loss pace will take a lot of time and can leave you with no motivation for weight loss, but it is better than a rapid weight loss. This is reached with the help of low-calorie diets, which can create a caloric deficit. You must follow these intakes as rapid weight loss can lead to gallstones, dizziness, dehydration, irritability, constipation, headaches, etc. 

This is the main reason you must follow a proper plan, not skip any meals, and must take appropriate supplements. You must follow intake properly, as rapid weight loss can lead to gallstones, dizziness, dehydration, irritability, constipation, headaches, etc. So, you must follow the right diet plan during the slimming process. 

How Much Weight Can You Lose in a Week?

How much weight can you lose in a week and 5 pounds in just seven days? So, the answer is yes. Let’s take a look 1 pound contains approx. Three thousand five hundred calories, so to lose 5 points, you must burn up to 17,500 calories in a week. That means you have to burn up to 2,500 calories a day.

But as you know, the average calorie intake of a man is 2,500. For women, it is 2,000 calories a day, meaning the man must restrain from eating. The women have to starve and perform physical activities to lose 500 calories. 

So, you can see that following a diet plan can be extremely dangerous for all those whose diet is less than or equal to 2,500 calories. Secondly, following the weekly program will also reduce 500-1000 calories. Therefore, it is recommended not to try to lose calories up to 2,500. 

How Much Weight Can You Lose in a Week?

Now you have complete knowledge about weight loss. Still, if you want to achieve sustainable results during weight loss, you must take it seriously and stick to your diet plan. You must follow the diet plan properly. Let’s have a look at the weekly diet plan:

1. Breakfast

When on a meal plan, never skip breakfast because it is essential to your diet plan. Also, you must eat breakfast before 9 am, so your body can digest the food before lunch. 

Your breakfast must include at least two types of oats, fruits, and whole-grain bread. You can even have milk and vegetable salad. You can also blend the fruits into a smoothie if you don’t prefer raw fruits. This is best when you are in a hurry. This a very healthy start to your day. You can also have sandwiches, but you must only have them with whole-grain bread.

2. Lunch

You must have your lunch before 1 pm, containing a source of lean protein like fish or chicken. You can even include roughage food like sweet potato and brown rice, beans, and lots of vegetables. You can prefer ‘zero-calorie’ vegetables like cabbage, spinach, tomatoes, and onions as they have fewer calories than you need. You can prepare a big salad for your lunch and avoid salad dressing because it can increase your calorie intake. Remember not to fry your food when you are on a meal plan; instead, you can prefer to steam, grill, or bake food.

3. Afternoon Snack

You can have different nuts or pieces of fruit to keep your energy high after lunch. 

4. Dinner

Dinner is another essential part of the meal you must have before 6 pm. YOu can increase your size portion here, and the central part of the meal should be a larger plate of vegetables with no high carbohydrate food. 

5. Water

As you know, water is essential so that your body works properly. To stay hydrated, remember to drink 8 glasses of water each day. If you consume less water, you look thinner. But you must drink water at the appropriate point. Before having a meal, you must have water before half an hour as it makes you less hungry and won’t overeat. You can also include decaf coffee and herbal teas. 

6. Supplements

Sometimes, your body must not get enough vitamins and minerals because of the weight loss plan. This is why you must take supplements with breakfast—some good supplements like multivitamins and omega-3 fatty acids.

Lose 5 Pounds in a Week
Lose 5 Pounds in a Week

The Concept of Intermittent Fasting

Before you start intermittent fasting, you need to understand what it is. Intermittent fasting is not like other calorie diets. It is a nutritional pattern that doesn’t put a limit on what you eat. The rule of intermittent fasting is that you are allowed to consume food during ‘eating windows.’ Intermittent fasting can help you to get slim fast. 

During intermittent fasting, there are no limitations on what you are eating. Still, you can eat only during the eating window, and you must follow a healthy eating pattern that will help you lose weight naturally. But it would help if you remembered that it is strictly prohibited to eat during the fasting period. 

During intermittent fasting, you must follow the nutritional pattern and there are many ways: 

1. 16:8 Fasting

In this type of fasting, you are only allowed to eat during an 8-hour window, which means fasting for 16 hours a day. This is a prevalent type of fasting and is followed by many people. You can choose the eating window from 9 am to 5 pm or 10 am to 6 pm, or from 12 noon to 8 pm, and you can also have black coffee and calorie-free water like water while you are fasting. 

2. 5:2 Fasting

If you are following this type of fasting which allows you to eat 5 days a week and you need to fast for 2 days in a row. During those 2 days, men are allowed to take 600 calories, and women are allowed to take 500 calories. This can also become useful if you reduce your calorie intake. 

3. Alternate Day Fasting

This is strict intermittent fasting, but it can be helpful for you to lose weight. This type of fasting allows you to eat on one day and fast on the other. So, you can eat whatever you want on one day and fast on the other day. 

4. 18:6 Intermittent Fasting 

This fasting is similar to 16:8 fasting. The only difference is that you have an eating window of 6 hours and fasting for 18 hours. This means you can have 2 complete meals and a snack during this meal. People following this type of meal usually skip breakfast and have an early dinner or skip dinner and have late lunch.

5. 14:10 Intermittent Fasting

Beginners prefer this type of fasting as the eating window is for 10 hours; the rest of the time, you have to fast, and you can spend that time sleeping. You can choose meals from 7 am to 5 pm, which includes your dinner at 5 pm only, or you can select 8-9 am to 6-7 pm. It would help if you drank plenty of water to stay hydrated the whole day. 

What to Eat on a Healthy Diet – Lose 5 Pounds in a Week

So, you can use whatever you want to eat in the eating window. Still, if you want the best results, you want to stick to a healthy diet, and following the healthy diet plan, you can reach desired results. Here are some of the recommendations for what you can eat while you are on a healthy diet plan:

1. Proteins

As we know, proteins are essential for our body and one of the main components of your diet plan. It will help preserve your muscle and allow you to remain full for longer. Many protein items include meats, dairy, fish, beans, legumes, seafood, and nuts. 

2. Complex Carbs

Some fibers, like proteins, help you stay full for a more extended time and also maintain your digestion which is very important for your body and weight loss. You must have the best sources of complex carbs like fruits and vegetables, whole grains, beans and legumes, and seeds.

3. Healthy Fats

Regarding fats, they are 2 types: healthy fat and unhealthy fat. Healthy fats include polyunsaturated fats, which improve your cardiovascular health. These include nuts, seeds, olives, avocadoes, fatty fish, and vegetable oil. 

4. Vitamins and Minerals

Vitamins and minerals are essential for a balanced diet as they ensure the proper functioning of your body. A lack of vitamins and minerals can harm your body. So, you must take food rich in vitamins and minerals like lean meats, fruits and vegetables, dairy, fish, beans and legumes, seeds, and nuts. 

5. Water 

Water is an essential element for the human body. It would be best if you kept yourself hydrated to improve your wellness style. So you must drink water before a meal. You must remember that during the workout, you must drink plenty of water to stay hydrated. You can have sugar-free tea before bed and in the morning. 

Tips for increasing your water intake. Water should be your top priority, and you need to follow these steps:

  1. Fill your bottle each morning.
  2. Remember to drink a glass of water when you wake up and before sleep.
  3. Set a reminder on your phone so that you can be hydrated. 

What Foods To Avoid?

When we are on a diet plan, we must keep in mind that we must avoid unhealthy food. Here are some food components which you need to avoid so that you can slim.  

1. Unhealthy Food

As we have discussed above, there are 2 types of fats: Healthy and Unhealthy Fats. Unhealthy Fats consist of saturated fats and trans fats, which should be avoided to reduce the risk of cardiovascular diseases. You must reduce at least 10% of your calories and replace them with healthy fats. 

2. Added Sugar

When you are on a diet plan, you are strictly prohibited from having sugary drinks, desserts, candy bars, syrups, and other food items with high sugar levels. These types of food will only increase your calorie intake and won’t provide you with essential nutrients for your body. Instead, you can eat sweet foods like fruits and nuts. 

You can replace your soda with flavored water like oatmeal water, lemon water, aloe vera water, and cucumber water. They will provide you with lots of vitamins and minerals, and they are also easy to make. You have to add ingredients of your own choice to your water.

3. Refined Crabs

If your consumption of refined carbohydrates increases, it can lead to health complications like type 2 diabetes, heart disease, osteoarthritis, and asthma. This is due to the consumption of refined crabs. So you must avoid food such as pizza, bagels, white bread, waffles, pastries, tortillas, and white rice. Instead of these foods, you must adopt healthier foods like whole grain bread, brown rice, and whole wheat pasta. All these types of food will help you to be healthy.

Exercise Recommendations 

The diet plan is not only essential. For losing weight you must focus on regular workouts as well. Workouts are the key to losing weight, so you can lose weight fast. Cardio is the best option if you are a beginner, as it helps strengthen your muscles and burn calories. Cardio is best as it does not require any skills, and anyone can perform it. 

There are different types of workouts, like walking and jogging. Then you can gradually increase your workout schedule by doing running, swimming, cycling, and cardio. Sometimes it happens you don’t have time to work out, you can also increase your physical activities throughout the day. For example, using stairs instead of an elevator, cycling instead of cars, and performing a couple of exercises instead of using phones. These are a few ways to perform physical activities.  

Some cardiovascular exercises which you can perform are:

  • Running
  • Walking
  • Dancing
  • Swimming
  • Playing tennis or racquetball
  • Zumba
  • Cycling

You can even perform some strength training as they will help you lose extra calories in a day. The training you can follow are: 

  • Bodybuilding
  • Body weight exercise
  • Suspension exercise
  • Strength training machines
  • Powerlifting
  • Dumbell, barbell, or kettlebell 
  • Resistance band exercise

Tips on How to Lose 5 Pounds in a Week Fast or in 7 Days

If you want to lose weight, we all prefer to lose weight as soon as possible. A healthy diet plan with regular exercise is very safe and sustainable, but proper workouts are also important. Here are some tips to lose weight fast or in 7 days. If you follow these tips, you can get the desired results for your weight loss techniques. 

1. Choose Low-Calorie, Nutrient-Dense Foods

Calories are your enemies if you are trying to lose weight, so you need to be strict with your diet to lose weight. You must be away from all those food items which lack nutrients and have high sugar levels. You must include low-calorie and nutrient food in your diet plans like cucumber, romaine lettuce, lime, grapefruit, berries, watermelon, papaya, asparagus, beets, broccoli, chard, fennel, kale, white mushrooms, onions, peppers, garlic, iceberg lettuce, radishes, cauliflower, cantaloupe, tomato, celery, sprouts, lemon, lime, carrot, and cabbage. 

2. Eat Filling Food

We all like to lose weight and become slim, but we don’t like the feeling of staying hungry. For this, you can opt food such as potatoes, soups, berries, legumes, lean meats, watermelon, chia seeds, fish, potatoes, cottage cheese, eggs, popcorn, and greek yogurt. These types of food are low in calories and filling because they contain high protein and fiber content.

3. Use Smaller Plates

Some tricks are straightforward so that you can lose weight fast, and at the same time, they will prevent you from overeating. For this, you need to take smaller plates of your meal so that once you complete the food on a smaller scale, your brain will feel satisfied and consume fewer calories than usual. 

4. Have A Proper Night’s Sleep

When you are following the diet plan you must have proper sleep because sleep is an extremely important part of your daily lifestyle. Your body requires sleep so that your body can gain energy and you can feel energetic before you start your day. If you do not sleep, it will increase health issues like cardiovascular disease and diabetes, which can be very dangerous. Another effect of needing proper sleep is weight gain. So, to trim your fat, you must follow an appropriate schedule, including adequate sleep. Never skip your sleep if you exercise and follow a diet plan.

5. Chew Slower

When you are having your meal you must remember to chew slowly because when you chew slowly you will feel like you are full. You will decrease your calorie intake when you take time to chew the food. When you chew slowly, your stomach gets full fast and helps you to become whole.


So now you have a proper diet plan to lose weight effectively. You must figure out your diet plan with appropriate supplements and nutritional intake to be safe and prioritize your health first. So when you are looking to lose 5 pounds in a week, you must also consider whether your weight loss pace is safe. You need to maintain a properly balanced diet so that you can lose weight without risking your life. 

You also need to maintain a balance between your mind and weight loss because they are closely related. For this, you must follow the following steps:

  • Eat balanced diet
  • Exercise regularly
  • Don’t skip meals
  • Try yoga, deep breathing exercises, meditations, and massage to relax yourself
  • Connect yourself with loved ones to relax yourself

Remember that if you want to lose weight, don’t skip the water. Water is the main element, and then you can also opt for intermittent fasting. You need to focus on health rather than unhealthy food, which can increase your calorie intake. While you are following the diet plan, you must keep yourself completely hydrated even when you are in the fasting period. You can consume water, black coffee, or sugar-free tea. It would help if you focused on healthy fats, lean proteins, vitamins and minerals, and complex carbs. 

It would help if you were away from sugar-added products, unhealthy food, and refined carbs, as they will only gain your weight instead of losing weight. It would be best to remember that when you plan to lose weight and schedule a diet, you must consult a dietitian to follow the proper plan, which is not dangerous. So now you have the appropriate knowledge and can plan your workout accordingly. 


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

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Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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