It is possible to drop 5 pounds in 2 weeks or even less. But let’s face it, doing so isn’t completely healthy. Extremely intense calorie restriction will slow down your metabolism and even make you hungrier for food. This makes your weight loss a short-lived success as you could end up gaining more than what you lost in the first place.
However, if you want to lose 5 pounds quickly because of an event: whether a family vacation or your wedding, then it makes perfect sense to go all in to achieve your results. When looking to lose weight, it’s also important that you’re mindful of your overall health. A sustainable weight loss plan requires a combination of diet and exercise changes.
How To Lose 5 Pounds Fast: Effective Steps To Follow
The following tips will help you lose 5 pounds fast, without starving yourself or spending hours at the gym doing strenuous exercises.
1. Avoid processed foods
This may sound like a no-brainer but the truth is that continued intake of processed foods like cookies, chips, and others will make it impossible for you to lose weight. Processed foods are full of empty-calories that don’t fill your stomach. As a result, they increase your craving for foods.
Some of these prepackaged foods such as canned tuna and almond milk have high content of sodium and sugar that are notorious for precipitating weight gain. You should try and replace inflammatory foods like sugar, wheat and dairy with whole foods and vegetables.
2. Drink 2 glasses of water before meal
Water is an effective appetite suppressant. Drinking at least two glasses of water before every meal can accelerate your weight loss. Here’s the logic. The more water you drink before a meal, the less appetite you have as the water naturally makes you feel full and have less desire for food. Experts, however, warn against seltzer and sparkling water as they could cause bloating.
3. Opt for Low-glycemic Carbs
All carbs are not the same. Some have higher glycemic index than others. A food’s glycemic index is measured by how quickly the sugar (glucose) from the food enters the bloodstream. High-glycemic carbs digest quickly. As a result, they do not only result in a rapid rise and fall of blood sugar levels. But also instigate hunger. Examples of high-glycemic carbs include potatoes, white bread, etc.
Conversely, low-glycemic carbs like green vegetables and fruits are slowly digested and absorbed. They enable your metabolism to run at a more consistent pace. This can significantly impact your weight loss.
4. Consume more protein from lean food sources
You need more protein to lose weight. Some studies have revealed that lean protein sources such as chicken breast, white fish have fewer calories when compared with alternatives like burgers, and bacons.
It’s important to bring to fore that you expend more energy digesting proteins than any other food classes. Also, adequate protein intake can help you reduce belly fat as well as stabilize your metabolic activity in the process of weight loss.
5. Try to exercise regularly
Aerobic exercises are recommended as a supplementary effort to your diet changes if you want to lose weight quickly. However, it doesn’t have to be a rigorous one. Taking out 15-25 minutes of your time to walk regularly can positively impact your weight loss. Aerobic exercises such as running, jugging, and even dancing can bring you a step closer to your desired weight.
Another effective way to burn more calories and lose weight fast is combining a healthy diet with moderate exercises.