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Since the average weight loss is one to three pounds a week, you should be able to lose five pounds in about two weeks. The first thing you need to do is take a quick look at your diet and figure out if there's anything high in calories that you can eliminate. This could be fried foods, pastries and other sugars or gourmet coffee drinks. If you drink soda or sport drinks, those should go, too. Fruit juices, while full of nutrients, are also high in sugar, so try switching to vegetable juice drinks.
Once you're down to the basics, the next step is to eliminate simple carbohydrates, including breads, pasta, white rice, potatoes and starchy vegetables. Not only do they cause insulin spikes (leading to cravings and increased glucose) but they can also cause bloating. Instead, switch to whole grains and dark green leafy vegetables. Keep your consumption of carbs restricted to the first half of the day, when you're the most active and more likely to burn anything you consume. Also, make sure you add lean proteins such as fish, chicken or tofu to your meals.
Finally, consider cutting down your portions. According to Langon Medical Center, eating regularly and consistently (five to six small meals throughout the day is best) can help you balance your blood sugar and avoid cravings. This will also save you a good number of calories without making you feel deprived. -
If your goal is to lose those five pounds as quickly as possible, you will need to be active as well as change your diet. Any type of activity is better than being completely sedentary, but choosing exercises that challenge you will push you to burn fat faster. For example, hiking or jogging are better than walking. Make sure to elevate your heart rate while still being able to speak clearly without being out of breath. These two points will indicate that you're within your fat burning zone, rather than your aerobic zone. A minimum of 30 to 40 minutes a day is needed to see results.
Incorporate weight training into your workout program. Resistance exercises build muscle mass and speed up your metabolism.
