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Best Weight Loss Strategies

Lose 5 pounds in 5 Weeks

Anybody can lose 5 pounds in 5 weeks, if they follow the right diet and the right exercise program. Losing weight at this rate is actually the safest and most effective method. The weight you lose will not come back on and you are actually encouraged to make long-term changes towards a healthier lifestyle.

A Step-by-Step Plan

  • Reduce your calorie intake gradually. Start by eating 200 calories less a day during the first week.
  • Reduce more calories during the next weeks so that at the end of 5 week program, you will already be reducing the recommended 500 calories from your diet.
  • Even if you are lessening your calorie intake, make sure that you are still eating a balanced diet. The recommended ratios for your daily nutrition are 40% carbohydrates, 40% protein, and 20% fat. You can get these from 2-3 servings of fruit and vegetables, 1 lean source of protein and a serving of complex carbohydrates at every meal.
  • Avoid getting hungry so you don't over-eat. You can do this by eating in small portions, 2 to 3 hours apart. If you can't eat that frequently because of work or school, just eat smaller portions of your regular meals and follow healthy practices all the time.
  • Every time you have a food craving, drink some water or eat some fruits. You can also try brushing your teeth and the craving will go away. This is a technique used by Pamela Anderson. If brushing does not work, maybe it's time to eat one of your meals.
  • As you improve your diet, you also have to put in some daily exercise. You can either walk for 30-45 minutes or jog for 20-30 minutes. Try to walk uphill for more conditioning. Avoid ankle weights at all costs because this can only bring you orthopaedic injury.

    Helpful Hints for Losing Weight

    • The only proven method of weight loss is a combination of gradual calorie intake reduction and daily exercise.
    • One pound of body fat contains 3500 calories. This is why you have to burn 3500 calories in a week in order to lose 1 pound.
    • Monitor your weight and make sure you do not lose more than 2 pounds a week. As you lose weight, adjust your calorie intake reduction.
    • Reducing more than 550 calories a day is not helpful and will only make you get the weight back in no time.
    • Keep your calorie reduction to a moderate level. Never take away more than 1200 calories a day as this might lead to health problems and you will also regain whatever weight you might lose.
    • For non-active individuals, a daily requirement of 12 calories per pound is necessary to maintain their present weight. That means that a non-active 150-pound person needs about 1,800 calories a day just to maintain their weight.
    • Lean protein is the best meat source, but proteins with Omega-3 and other healthy fats are also good.
    • Stay away from sugars, because they are addictive and will lead to cravings. Foods that contain a lot of sugar are most fast foods and canned foods.
    • Check the labels on all foods. Do not buy packed foods that have sugar listed as one of the top 5 ingredients.
    • Even if foods are labelled as "low fat" if they are high in sugar, they will make you crave for more food, and will still make you gain weight. Next time you see these labels, don't be fooled. Check the ingredients list first.
    • Water and fiber are the two things the body needs that do not contain calories. The more water and fiber you consume, the faster you will reach your weight loss objectives. Most vegetables are rich in both, so increasing your veggie intake will really boost your progress.
    • As much as possible, prepare your meals a few days before you plan on eating them and put them in serving-size containers.
    • It's good if you can prepare a whole week's worth of meals and store them in your refrigerator.
    • If you get regular afternoon cravings, you may eat a snack but include afternoon snacks in your calorie count.
    • Losing weight is not an overnight thing. It takes time and effort and might be challenging in the beginning. You need to make several changes but in time, these will soon be part of your lifestyle.
    • Do not be obsessed with your weight. Focus instead on leading a healthy and fit lifestyle and being happy with who you are. The weight loss will follow.
    • Once you reach your target weight, continue being active and eating well. Go on with your new healthy lifestyle and you will keep the weight off.

    Important Things to Remember

    • Before starting on any weight loss program, check with your doctor to make sure that you are getting on a program that is right for you.
    • Avoid using ankle weights or wrist weights. These devices cause joint injuries. Fitness experts recommend using a wide-strapped backpack instead, with a moderate load.
    • Losing too much weight in a very short time is extremely unhealthy. "Miracle diets" that offer this are not true. You will indeed lose the weight fast but gain it back quickly, and you will end up heavier than you were before.