To lose 5lbs in 4 weeks without starving yourself or engaging in something unhealthy and potentially dangerous, you ought to focus on 3 key areas—nutrition, lifestyle and exercise.
First, we need to understand how weight loss actually works. The science behind it is quite simple – when you have a calorie deficit, you will lose weight.
A calorie is a unit of energy – it gives your body the energy needed to perform. If you’re very active, you will need more calories than someone who sits all day. Conversely, if you work at your desk all day without doing much physical activity, then you will need fewer calories than someone who works out at the gym.
Everybody requires a certain amount of calories just to live. What this means is that even if you lie in bed for 24 hours, your body will still require calories to fuel certain functions like breathing. The number of calories needed for these functions is what is referred to as basal metabolic rate (BMR).
Obviously, we don’t spend all hours of the day lying in bed. We walk, we eat, we climb stairs, we exercise, we read a book, and so on. All these extra activities need to be added to our daily calorie burning rate in order to determine our total daily energy expenditure (TDEE).
Your specific TDEE would depend on your lifestyle – your job, your daily activities, whether you’re exercising, etc.
Once you have figured out your TDEE, you need to determine how much calories to consume in order to achieve a calorie deficit. This means that you should consume fewer calories than what your body needs to do all your daily activities including your BMR.
We will need a calorie deficit of at least 600 calories if your goal is to lose 5 pounds in 4 weeks. That’s because 1 pound of fat is equivalent to 3,500 calories. So if your TDEE is 2000 calories, you should consume no more than 1,400 calories a day.
To achieve this, follow these tips:
1. Track your calorie intake
Writing down what you eat and how much calories each one has is a good way to make sure you’re sticking to your calorie limit. There are apps to help you with this such as MyFitnessPal.
2. Eat more protein
Protein helps you feel full faster and for a longer period of time. Focus on getting more protein so you don’t get hunger pangs or cravings.
3. Know your fat and carb balance
There’s no hard and fast rule to how much fat or carbs you should eat but a balance is necessary if you want to make sure you stick to your calorie deficit.
4. Eat fiber-rich foods
Fiber helps with digestion and prevents bloating. Aim for 25 to 30 grams of fiber daily.
5. Eat at home
Restaurants are notorious for preparing high calorie fatty dishes. It’s better to eat a homecooked meal to ensure you’re getting all the nutrients and just the right amount of calories.
6. Stay hydrated
Sometimes you feel hungry but the reality is that you’re just thirsty. Be sure to drink at least 8-10 glasses of water a day. Avoid sodas and other sugary beverages.
7. Lift weight
Lifting weights at home or in a gym like Planet Fitness build lean muscle mass which boosts metabolism so your body can burn more calories. Plus you get a more toned physique.
8. Walk more
Walking is a great way to burn calories without feeling like you’re exerting too much effort or energy. Try to walk 30 – 40 minutes a day. You don’t have to do this all at once. You can divide this into 3-4 sessions which means walking for 10 minutes 3-4x a day.
9. Get enough sleep
You should sleep for 7-8 hours a day so you don’t end up feeling groggy the next day. Getting enough sleep also means you won’t have to fight food cravings the next day which is a common problem for those who lack sleep.
Follow these tips and you will well be on your way to shedding 5 pounds in 4 week in a way that’s sustainable and healthy.
Learn more about the science behind sleep for weight loss: