Sometimes five pounds is the hardest amount of weight to lose. It may be the last five before you reach your target weight, or it might be the first five pounds of a larger goal. Regardless, you want to lose that weight fast. Remember, undertaking extreme measures like starvation or fad diets will likely backfire in the long run and lead to a regain of any weight lost and more, warns the American Heart Association. It takes burning 3,500 calories more than you eat to lose a pound of weight—for five pounds, if you can create a 1,000 calorie per day deficit, you can expect results in as soon as 2 1/2 weeks.
Increase Exercise Intensity
You may be exercising regularly, but if you are doing the same thing every time—your body has likely adjusted to conserve calories during your workout. Add intervals, bouts of high intensity work alternated with more modest periods, for an immediate boost of calorie and fat burn. You might also consider hiring a personal trainer for five or ten sessions to expose you to some new workouts and motivate you to work harder. “Women’s Health Magazine” also recommends adding in an extra 15 minute walk or jog daily to burn 100 or 200 more calories per day—contributing to a potential loss of .4 lbs. per week.
Eliminate Alcohol
Mixed drinks and beer contain significant calories, with no nutrition. Drinking also lowers your inhibitions, making you more likely to indulge in foods that contain a lot of calories and fat. Try sparkling water or even a single glass of wine, instead of a margarita, to cut calories and lose weight faster.
Reduce Calories
As long as cutting back on calories does not put you under 1,200 per day if you are a woman or 1,500 if you are a man, cut an extra 200 to 300 from your daily intake. Eating less than 1,200 calories daily puts you at risk of binging and may make your body feel as if it is starving, notes experts at the Mayo Clinic. Stick to only a ½ cup of starches and 3 oz. of lean proteins at meals. Fill up on green vegetables instead.
Cut the Extras
Make substitutions and get rid of sneaky calories that may prevent fast weight loss. For example, eliminate the processed creamer in your coffee—in just two cups of coffee you save a minimum of 70 calories. Choose a whole grain English muffin at breakfast for 140 calories over a large whole grain bagel for 250 calories. Eat your sandwich at lunch open-face style, and save at least 120 calories in a slice of bread. Skip cheese on your sandwich, salad or burger to save 100 calories or more. Order chicken breast instead of beef, and make sure it is baked or grilled without sauce.
About this Author
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer and has degrees from Princeton and Columbia University.
