Lose 5 lbs a Week – 5 Simple Steps

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Is it TRUE that You can lose 5 lbs in a week?


It’s really possible to lose up to 5 lbs in a week if you are dedicated and put in the work.

First, you need to consider the reasons for wanting to lose the weight in the first place. Is it just a quick fix or are you looking for real results that last, because a lot of people get caught up in the cycle of losing the desired amount of weight then end up slipping back into bad habits and gain it all back plus some.

A Bad Reason to Lose Weight

  • Instant Gratification-To gain attention or impress; to get someone to like you more. You should do this for yourself and be willing to make serious life changes.

A Good Reason to Lose Weight

  • Healthy Self Awareness- Understanding your health needs/ wants and what it’s going to take for you to be the best you possible.

Don’t be the person with no discipline that wants a quick fix without understanding that if you want real results you are gonna have to work your butt off; literally!

To see results it is going to take a combination of proper diet, exercise, and strategy.

1. Track Your Macros

Tracking your macros is when you document your daily protein, carbs, and fat intake.

Protein and carbohydrates both contain 4 calories per gram, while fat provides 9 calories per gram.

By breaking them down into percents for your daily total calorie intake you will come up with specific numbers that you will be looking to maximize based on your age, activity level, and many other key factors.

There are many great apps that you can download for free that will help you track your macros easy.

If you want to figure out how to calculate a custom diet for your own interest, then you need to first understand how to calculate your total daily caloric expenditure and you can do this by using the Harris-Benedict equations for basel metabolic rate by measuring your activity level and other key factors to determine your base for starting your diet.


From this point you need to come up with the percentages of daily protein, carbs, and fats to fit your needs based on your goals.

Most likely, if you are exercising 4-7 days a week you will have a macro breakdown of 50-60% protein, 20-25% carbs, and 20-25% fats. Your carbs and fats can be manipulated based on what works best for your health and lifestyle.

For a healthy person that is doing strength training in their fitness plan may find that consuming more carbs work better for them on training days, whereas a person doing more aerobic type activities may benefit better from having more fat than carbs.

This theory is based on exercise, metabolic responses, and energy metabolism. Basically this means how your body uses food for fuel for different kinds of activities; anaerobic/ aerobic.

It’s important to understand that food is fuel for your body and you need to eat what’s necessary, but cut out the junk: sugar, candy, soda, sweets, chips; basically all non-nutrient dense foods.

Make better choices with what you eat and you will see results faster than you think.

It is also very beneficial to preplan your meals so you know exactly what meals you are going to eat and at what times of the day. For a successful diet to work, planning is everything.

Healthy meal prepping is key to your success!

2. Intermittent Fasting

This is a great strategy that has been proven to help boost fat-loss through restricting calories(food) for the first part of the day.

For example, if you wake up at 9 AM you might not eat your first meal until 12-1 PM. This can work very well, but is dependent on properly tracking your macros and exercise selection.

It is very important that you still get in your required calories for the day, so planning and sticking to a schedule is going to be a must to make this work.

This may take some time to get used to, so start with a couple days a week and once you get used to it, add another day. During this fasting period make sure you’re consuming water. Also, tea and coffee are good too.

Coffee and green tea have had studies show that they help boost energy and immune function while enhanced with fat burning qualities.

3. Exercise

This is the simplest part of the plan. You need to consistently workout; daily for a minimum of 10-30 minutes.

Some of the best exercise routines to get you the fastest results are high intensity training combined with steady cardio conditioning and resistance training.

For Steady Cardio Conditioning Workouts:

  • Walking
  • Treadmill
  • Eliptical
  • Swimming
  • Jogging
  • Jump Rope

For High Intensity Workouts:

Every morning try to get a 10-15 minute walk in or some sort of cardio conditioning workout and this will help you create a positive outlook and a sense of accomplishment for the rest of the day.

Then, later in the day; a few hours after you have eaten a good preplanned meal, do your high intensity workout for 15-30 minutes where you really go all out. You should be sweating and breathing heavy; this should not be easy.

Depending on your level of fitness you may need to ease into this; meaning start with 3 days a week and add a day every week.

Nothing in life that you truly want is going to be easy, so you are going to have to be disciplined and focused even when you lose motivation or don’t see the results you want fast enough.

Everyone that has started a diet to become more healthy had to start somewhere and it’s the people that never give up who reach their goals.

4. Drink More Water

You need to drink water!

At least a half gallon a day.

Drink natural spring water with minerals or if you have good tap water, go for it. Water keeps your body hydrated like a well oiled machine, assisting with better digestion and flushes waste from your body.

Drinking water helps you feel full longer and also helps you with fighting cravings and overeating.

Healthy bodily functions require water because the body is mostly made of water. We need to replenish the body with water especially when we are consistently exercising and sweating.

Drinking enough water can help to maintain energy levels resulting in a better mood through prolonged activities.

5. Get Rid of the Negativity(STRESS)

Stress is one of the biggest reasons most people fall of their diet and over-eat.

Some stressful things happen in life are unavoidable. You have to stand up to it and handle it as best as you can, so you can learn from it.

What I’m talking about is the controllable stress that you can eliminate out of your life, so you can move forward without feeling pulled down.

You have to make smart decisions and getting rid of negative people in your life that are not supportive and influence you to go backwards instead of forwards need to go.

To be clear you are the one that has to take control of your life and regardless of your outside influences you need to learn how to stay focused and disciplined.

This means when you need to workout you’re not allowing somebody to throw you off track, when you are sticking to your diet plan; you don’t allow somebody to persuade you to cheat a little bit.

Be consistent and strict.

It’s ok to have a treat once in a while, but earn it!

Excessive stress leads to destruction.

Eliminate controllable stress and your life will change for the better. Find a means of relaxation at the end of each day; do recovery strategies like: contrast showers, foam rolling, massage.

Make sure to get 6-8 hours of sleep a day. I suggest making your room as dark as possible and get it cold around 68 degrees, I have found I sleep better under these conditions, but find what works best for you.

Every morning look your self in the mirror and say 5 positive things about yourself.

For example,

“I am happy to be alive!”

“I am blessed!”

Find a spiritual connection if you can. Strengthen your relationship with God through prayer and faith.

If you eliminate the stress in your life you will become closer to accomplishing what you set out to do. When you get in a routine with an efficient fitness and nutrition plan you will begin to cope and deal with stress better.

You will learn to let things go and stop holding on to the past. This will feel like a weight has been lifted off your shoulders and allow you to move forward without looking back.

Discipline Wins the Race!

These 5 steps are no secret!

This diet plan may not give you better results than some other diet will.

It takes hard-work and discipline to achieve sustainable long-lasting results… and that is up to you!

Obviously you will not be able to lose 5lbs every week for ever, but if you put in the effort especially in the beginning stages of your diet you will see great consistent results.

Most importantly is to gain self-control and refocus your life to be who you are meant to be.

By changing your life you can positively affect those around you in your sphere of influence. When you help yourself, you can help others better.

To help keep you accountable I suggest you hire a Coach to structure a well-rounded fitness and nutrition plan to get you started on the right track and to answer any questions you may have during the beginning of your journey.

A Personal Trainer/ Coach can help you navigate through areas you are unsure of and give you a little motivation when you need it most.


I am currently looking to help people with setting up a plan to reach their goals for free.

This is a 30-day FREE fitness and nutrition plan that will help you get started in the right direction.

Good Luck!

What we achieve inwardly will change outer reality.-Plutarch

If you have any questions or comments please leave them below.

All the best,




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Marcus is a man of God, married to a wonderful women and has 4 children. He is an ISSA Certified Personal Trainer and aspiring Powerlifter. He has a passion for helping others achieve personal growth through a healthy fitness and nutrition based lifestyle. With hard work and dedication anything is possible. God bless

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