• Diet Success! How to Lose 5 Pounds a Week

    Friday, October 20th, 2017

    by Debbie Peters, Diet Counselor

    If you have struggled with a lot of different diets and still can’t seem to lose weight, then the following weight loss tips may be of help. By incorporating several of the suggestions below, you should be able to lose up to 5 pounds a week.

    The first diet tip is to drink more water. Try to consume six to eight glasses a day of pure mineral water. This well help to flush toxins from your system.

    diet-successThe next thing you should do is go down to the supermarket and fill your shopping basket with raw vegetables and fresh fruits. Avoid white flour products, foods in a box, and red meat. A diet of raw foods is the best path to more rapid weight loss.

    Try eating five or six small meals a day, about two or three hours apart. Another good tip is to eat before you get too hungry. If you wait until you are starving, you will have a tendency to overeat.

    You should also try to exercise a little bit every day. For example, 30 minutes of walking for weight loss can be very effective. As you get stronger, try walking up hills and pushing yourself. Once you are feeling fit, you may want to start jogging at a gentle pace.

    Some Tips on How to Lose 5 Pounds Fast

    There are other factors that can help increase your diet success. Here are a few of note:

    • Remember to avoid sugar, processed foods, red meat, dairy, and white flour products. Your diet meals should consist of mostly fruits and vegetables. Carbohydrates should come from whole grains, nuts and seeds.
    • Another good idea is to eat protein at every meal. Consuming more protein will help you feel satisfied and avoid the temptation to snack between meals. Protein also helps to boost your metabolism, because it takes more calories to metabolize protein than it does fat and carbohydrates. Good sources of high-quality protein include fish, chicken breasts, lean beef, beans and lentils.

    • It’s also vital to avoid diet sabotage by refraining from sugary soft drinks and juices. But to avoid food cravings, be sure to drink enough water. Water makes you feel full and also serves to detox your body. Healthy liquids like pure mineral water and green tea always do your body good.

    • Keeping a food journal of your daily intake is vital to weight loss success. By making you aware of what you eat, the result is often improved eating habits. There are diet apps like My Fitness Pal that can help you keep track of your diet.

    • Do your best to resist food cravings that often start in the afternoon between meals. Eating raw carrots or celery is a great and healthy way to stop those mid-afternoon hunger pangs in their tracks.

    • Late-night snacking is a major source of weight gain. When you have a snack after dinner, your body will then have to spend time digesting food while you sleep instead of burning fat.

    • Incorporate strength training into your exercise routine. If you are too focused on cardiovascular exercise, you may forget about weight training. Strength training can help you define and shape your muscles, and also boosts the body’s metabolism.

    • Give high-intensity interval training (HIIT) a try. If you really want to lose body fat, you should try high-intensity interval training. When you get your heart rate above 75 percent of its maximum rate, your metabolism is boosted and you can burn more calories as a result. High-intensity exercise has been shown to burn as much as ten times more fat per calorie than low-intensity exercise. Some examples of HIIT exercises are jump squats, burpees, and mountain climbers.

    Low-Fat and Vegetarian Meals for Weight Loss

    vegetarian-diet-lose-5-pounds-a-weekWhile a vegetarian diet is preferable, if you have to eat meat, go with low-fat options like fish, chicken, or lean red meat in small amounts. Dairy products are important for healthy bones, but only in limited amounts during your diet. If you are too busy to cook, try using a diet meal delivery service.

    As mentioned previously, try to drink six to eight glasses of water a day to help speed up your metabolism and burn fat. Pure water is also very important in eliminating toxins from your body and helping to restore balance to your system. You might also consider buying a pair of running shoes so that you can start jogging on a regular basis.

    Finally, understand the need for regular bowel movements. By eating a diet rich in fiber, your bowels will be healthy and able to digest food efficiently. Regular bowel movements are a sign of good health and are supported by a raw foods diet.

    What About a Raw Foods Diet to Detox and Lose Weight?

    Some people who are serious about taking the weight off have seen success with what is known as a “raw foods” diet. By eating only fruits and vegetables in their original (raw) form, dramatic weight loss can be achieved. Juicing for weight loss is another way to take advantage of the power of raw foods.

    While a juice diet can help your body detox and lose weight quickly, it should not be done for more than a few days. Be sure to choose fresh juices that don’t contain sugar, and try to drink a mix of healthy fruits and vegetables.

    For the first three days, drink only water and fresh fruit or vegetable juices from a juicer. After that, eat raw foods in small portions and make sure to chew your food thoroughly. Gradually return to your normal eating patterns.

    While you’re trying to lose 5 pounds a week, it’s vital to boost your metabolism through cardiovascular exercise. Be sure to get at least 30 minutes of cardio exercise two or three times a week. This will help to burn calories and keep your body strong. Best of Luck to you!

    (published March 30, 2010)