How to Lose 5 Pounds Healthy? Small Steps for a Thriving Body

Losing the final 5 pounds can prove to be a hectic challenge. You eat a healthy diet and exercise frequently, but you still don’t seem to be able to lose weight.

How to Lose 5 Pounds Healthy? How long does it take to lose five pounds, too?

From the perspective of your health, it’s beneficial to lose weight. You can avoid numerous diseases and illnesses by maintaining a healthy weight. However, it’s crucial to avoid losing corners when trying to lose weight because doing so might weaken your body and damage your bones.

4 Tips to Finally Lose Those Last 5 Pounds

Make a weight-loss strategy

On average, you can lose 1 to 2 pounds of fat per week when dieting for healthy weight loss. Aim for a 2-pound loss every week to lose 5 pounds of fat in just over two weeks if you have more weight, are very active, or find it easy to lose weight. Expect your weight loss journey to take at least five weeks—possibly as long as 10 weeks—if you’re already small and striving to lose the final five pounds.

Whatever your starting weight, you must reduce calories to accomplish your goal. You usually burn more calories each day if you are physically active or have a larger frame, so you can reduce your calorie intake to lose weight more quickly.

For instance, a person who burns 3,000 calories per day could reduce their calorie intake to 2,000 calories per day. With a 1,000 calorie deficit, you would need to burn approximately 1,000 calories daily, mainly from body fat, which would add up to 2 pounds over a week.

On the other side, you burn fewer calories and should reduce calories less drastically if you have a smaller frame, are close to your ideal weight, or lead a sedentary lifestyle. For instance, a person who burns 2,000 calories daily could lose only 250 to 500 calories daily, or 1/2 to 1 pound each week. The fastest way to lose weight safely is with this method, even if it may take longer than you anticipate.

Rapid Water Weight Loss Through cutting sodium

If you reduce your salt consumption, you might be able to lose a few pounds of water weight without having to wait many weeks to lose 5 pounds of body fat. A diet high in salt might make you appear to weigh more on the scale because it causes your body to retain water.

As a result, even if you haven’t gained any fat, you will gain water weight. That water weight might be substantial. Theoretically, increasing sodium intake of just 200 milligrams, or about 13% of the daily requirement for most American adults, can cause a weight gain of 1 pound in water.

Therefore, simply from fluid retention, if you consume 1,000 milligrams of sodium from, let’s say, a fast-food lunch, you could gain 5 pounds. You’ll lose the extra water weight as soon as you return to your regular diet and reduce your sodium intake. That might enable a 5-pound weight loss from lost water weight in less than a week.

Sodium-Lowering Diet Tips 

Avoid packaged foods, restaurant meals, and fast food to reduce sodium intake. Choose naturally low-sodium foods, such as fruits, vegetables, whole grains, unsalted nuts, lean meats, and healthy fats. Limit bread, salad dressings, condiments, sauces, and cottage cheese high in salt. Even though these foods are healthy, the salt content causes water retention.

Use sodium-free, weight loss-friendly substitutes. Instead of using salty wheat tortillas for wraps, use robust collard leaves that are sodium-free. Use antioxidant-rich spices and herbs instead of store-bought sauces and marinades high in sodium, sugar, and fat to season your food.

Make enormous quantities of low-sodium foods that can be frozen, such as vegetable soups or chili, as a healthy substitute for prepackaged frozen dinners. You may also eat unsalted nuts like walnuts, almonds, or pistachios instead of salty snacks like pretzels or chips.

These substitutes will not only make it simpler to reach your calorie targets, but they will also help you lose water weight by lowering your salt intake.

HIIT Can Help You Lose Weight Fast

By changing your food, you might be able to lose 5 pounds relatively quickly, but adding exercise will hasten your progress. HIIT, or high-intensity interval training, will help you see results quickly.

According to the International Sports Sciences Association, HIIT burns nine times as much fat as slow-and-steady cardio techniques. It does this by increasing metabolism hours after a workout and burning calories like any other activity.

You’ll see the most effects if you slowly introduce just one to two intervals to your exercises. HIIT calls for exercising at a high intensity for a brief period, alternated with less strenuous effort.

After warming up, “sprint” for 20 to 30 seconds at your fastest pace. After taking a minute or two to rest or work slowly to recover, perform one more sprint and recovery of 20 to 30 seconds. Continue to exercise as usual for the remainder of the session.

Add more intervals to your cardio regimen as your body adjusts to speed up your results so you can continue to observe improvements in your body even after your initial 5-pound weight loss.

When Can I Expect To Lose 5 Pounds?

How to lose 5 pounds healthy

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The time it takes to lose 5 pounds varies on several variables. Some of them include your current weight, food, exercise routine, etc. Additionally, the type and weight of the food you consume affect how much you weigh.

We all know that extra fat accumulates when we eat more calories than we burn. For every pound I gain, 3500 calories must be burned.

Cutting 3500 calories over seven days will result in weight loss per week. Because it shows a reduced calorie consumption, we refer to this value as a deficit. You must cut 17,500 calories from your diet to lose five pounds in one week.

If you weigh 250 pounds, you should consume 1,250 calories daily, which is too few and could cause hunger.

Exercise-Induced Weight Loss

You need to burn more calories than you take in to lose weight. Consequently, since exercise increases calorie burn, including it in your regimen makes sense. Most likely, you’re interested in learning how to lose weight and what activities to do.

Resistance exercises burn fewer calories per minute than cardio exercises like running, swimming, and cycling. Ideally, the most acceptable benefits will come from a fitness regimen combining cardio and resistance training.

Here is the finest activity for weight loss that will enable you to lose 5 pounds rapidly and safely.

Cardio workout and weight loss

The best method for weight loss is aerobic or cardio exercise. It is because there is increased physical activity, which aids in the simultaneous burning of more calories.

The cardio exercises listed below will assist you in achieving your fitness objective.

  • Walking
  • Swimming
  • Jogging
  • Dancing
  • Running
  • Jump Rope.
  • Rowing
  • HIIT
  • Sprinting

Exercise for Strength and Weight loss

You may lose weight by engaging in any activity that burns calories. One weight training exercise that offers several advantages is weightlifting. Your strength, muscle mass, and body tone are improved through resistance exercise. Working against a force during resistance training makes your muscles stronger.

Lifting weights enhances muscle mass and metabolism, according to numerous research. Along with aiding in fat loss, exercise can also improve strength, flexibility, and athletic performance.

All of these elements contribute to reducing your body fat. Several strength exercises for efficient fat loss are listed below.

  • Push-ups
  • Pressing incline dumbbells
  • Lateral lift and front lift
  • Backward Lunge
  • Step-Ups on a Bench
  • Squat
  • Rebellious Rows
  • Bench Press Row

Yoga for 5 Pound Weight Loss

Another risk-free and efficient way to lose weight is through yoga. You can lose more fat by playfully doing yoga. When combined with yoga and a healthy diet, you can lose weight quickly.

The top 8 yoga positions for losing weight are shown below.

  1. Chair position
  2. Triangle Position
  3. Bow position
  4. Pose in a boat
  5. Pose: Bridge
  6. The Warrior II Pose
  7. Cobra position
  8. Plank position

Weight Loss Fact Many People Ignore

Most people only attempt to lose weight through yoga, exercise, and diet. You should keep a balance between your diet and exercise and obtain enough sleep if you want to lose weight.

Your BMI will not be significantly affected by intensive exercise while neglecting diet or by diet alone without exercise.

So, to lose weight, you need to develop a solid weight loss plan that incorporates a thorough exercise and food program.

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You will get many health benefits from losing weight. In a month or even just three weeks, you can lose five pounds. It is indeed a secure and healthy time to lose 5 pounds.

Although losing weight seems fun, it’s not as easy as you may assume. Losing one’s diet and exercising are necessary for weight loss. The procedure is not simple, though. You won’t lose weight if you don’t follow your diet or exercise routine.

But if you follow a sound and reliable weight loss plan, you can lose weight without risk.

Frequently Asked Question (FAQ’s) About How To Lose 5 Pounds Healthy

How long should it take to lose 5 pounds?

To lose 5 pounds in a healthy and lasting way often takes 2–3 weeks. Therefore, it’s crucial to understand why this matters to you.

Is losing 5 pounds healthy?

You don’t need to get to your high school size to gain from your health truly. Even a slight weight loss has a significant impact. Five percent of your body weight, or 10 pounds for a 200-pound person, can help with various health issues while improving your mood.

When you lose weight, where does the fat go?

Fat cells get smaller in size as their contents are used for energy during weight loss, but their overall number doesn’t change. Carbon dioxide and water are waste products of fat loss eliminated through breathing, urinating, and sweating.

How can I lose 5 pounds by walking?

Walking as a weight-loss strategy

A 5-minute brisk/medium walk follows a 15-minute walk at a low intensity. Rest. A 6-minute quick/medium stroll follows a 15-minute walk at a low intensity.

How many miles should I walk to lose my extra 5 pounds?

5 kilometers of daily walking is the recommended goal for weight loss. It will burn approximately 3,500 calories weekly, or one pound of extra fat.

How many miles are in 10000 steps?

An average person’s stride is between 2.1 and 2.5 feet long. Accordingly, it takes more than 2,000 steps to cover a mile, and 10,000 steps equal roughly 5 miles. On average, a sedentary person might only take 1,000–3,000 steps each day. Increasing their activity offers numerous health advantages for them.


Rabia Sehar

Rabia Sehar

Hi! I’m Rabia Sehar, a motivated, passionate and sophisticated writer aspiring to make my dreams come true. Writing about health, wellness, mental health, and lifestyle is something I specialize in and am passionate about. I love traveling, reading, composing, and entertaining. As a health advocate, I am passionate about creating content that educates people on leading a healthy life. Health is the actual wealth so try your best to keep it.