Five simple tips can add up to a weight loss of as much as five pounds a week, says TODAY nutritionist Joy Bauer.
“These are fun; they’re effective; and they’re delicious,” Bauer said as she counted down the five tips.
Bauer’s program is easy to remember because it links each tip number with the actual tip content. So, for example, tip five is to consume five cups of veggies each day.
5. Eat five cups of veggies every day.
“Vegetables are high volume; they’re low calorie; and they fill you up and not out,” Bauer said. “However you want to divvy these [five cups] up during the day is really up to you. I think the easiest thing is to have two cups with lunch, two cups with dinner and one cup as an afternoon snack. Or you could set your smart phone and every couple of hours: bing bing bing!”
While there might be value in varying the veggies, Bauer suggests you stick with ones you enjoy eating.
“If you only like carrots and green beans then you can repeat, repeat, repeat, and it works,” she said.
4. Dance to four of your favorite songs.
Pick four high intensity dance songs that you really like and during the day play them and “boogie it up.”
Natalie Morales helpfully demonstrated while wearing a special wrist band that calculates the calories she was burning.
“For every song, it’s about 40 calories,” Bauer said. That means 160 calories at the end of the day. “That’s pretty good.”
3. Have three protein rich meals.
“Protein revs your metabolism,” she said. “It suppresses appetite. And it keeps you feeling full.”
As examples, Bauer suggested an egg sandwich for breakfast, a tuna vegetable salad for lunch and turkey sausage served with veggies for dinner.
“To make [the egg sandwich] a little more interesting I spread a small amount of light cream cheese or part skim ricotta,” Bauer said.
2. Drink two glasses of water before each meal.
“It’s going to fill you up and you’re going to eat less,” Bauer said of what might be the simplest tip of all.
1.Once a day, indulge in one 150-calorie treat.
“It can be a glass of wine, a small froyo with some fresh fruit, four cups of light popcorn, two tablespoons of semi-sweet dark chocolate chips,” Bauer says.
FAQs
Typically, cutting out about 500 calories daily will result in a 1-2 pound weight loss per week. However, if you're aiming to lose 5 pounds in 5 days, you may need to cut out more calories. Most health professionals recommend not limiting calories to less than 1200 daily.
How to drop 5 lbs overnight? ›
Unfortunately, it is not possible to lose five pounds overnight. Losing weight takes time and requires dedication and consistency. However, there are some things you can do to help support your weight loss journey. Drinking plenty of water can help you to feel fuller and reduce any cravings.
What is the 5 day slim down diet? ›
The five-day diet ranges from 1100 calories on day one to 800 calories on days two to five, made up of foods that are plant-based, low sugar, low protein and contain a research-backed composite of nutrients.
How to lose 5 lbs fast in a week? ›
Losing 5 pounds a week comes to reducing your food intake by 3500 calories over seven days. The value that represents the decrease in calorie intake is known as the calorie deficit. If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit.
How to lose belly fat in 5 days? ›
Doing cardio and abdominal exercises every day, coupled with a healthy diet (that is low in calories, fats, and sugars) is an efficient strategy for losing belly fat quickly. Which fruits are good for a flat tummy? Banana, full of potassium, helps your body get rid of excess water weight.
Does lemon water help you lose weight? ›
Drinking lemon water is a great way to add more hydration to your day, and lemon can be a good source of antioxidants, vitamin C, and small amounts of magnesium, riboflavin, vitamin B-6, and more. 1 However, experts agree that the concoction won't help everyone lose weight.
Do Epsom salt baths help you lose weight? ›
There's no evidence that Epsom salt baths are effective. At most, 1 hour in a hot bath may help you burn about 130 calories. This is the same as a 30-minute walk, but without the benefits of building physical strength or endurance. Reports of weight loss may also be due to sweating and loss of water weight.
What blasts belly fat? ›
Strength training may help fight belly fat, too. That's because strength-training exercises boost your metabolism. And they help your body burn calories that lead to weight gain. You can use hand weights or resistance bands at home.
How much weight can I lose in 2 days if I only drink water? ›
Water fasting helps you lose weight quickly. According to studies, you can lose 0.9 kg per day by drinking water in 24 to 72 hours. However, this loss of body mass is only from water, carbs and even muscle mass, not fat.
What is the military diet to lose 10 pounds? ›
The military diet, also called the 3-day diet, is a short-term diet that claims to help you lose up to 10 pounds (lbs) (4.5 kilograms) in 1 week. Despite its name, this diet is not associated with the military. The diet plan involves a 3-day, calorie-restricted meal plan followed by 4 days off.
Before we go any further, let's establish the fact that it's basically impossible to lose five pounds in a week. Trying to lose this much this quickly is dangerous, from a physical health perspective first and foremost.
How much weight can I lose from a 5 day fast? ›
A five-day water fast caused people to drop about 4% to 6% of their weight; a seven- to 10-day fast produced 2% to 10% weight loss; and fasting 15 to 20 days yielded 7% to 10% loss of total body weight.
Is losing 5 pounds noticeable? ›
How much weight a person needs to lose for it to be noticeable is also subjective as it depends on your frame and starting body mass index, according to Guzman. On average, a 15 to 20-pound loss (approximately 2 to 5 percent of your starting body weight) is enough to notice "significant changes in your body," he said.
How many pounds can I lose in 5 days without eating? ›
During the first 5 days of not eating any food, a person may lose 2.2–4.4 pounds per day. If you don't eat for 4 days you may also experience faintness and dizziness. Once a person loses 10% of their body weight or has a BMI of 16.5 or less, complications due to starvation may begin.
