Lose 5 pounds this week

Lose 5 Pounds This Week

How often are we going to an event, a vacation, or whatever and wished we were 5 pounds thinner. Sometimes it’s not just 5 pounds. I don’t believe in fad diets or things that are unhealthy, so it’s important to have a strategy that works and is good for you. Today, I’m giving you my proven way to lose 5 pounds this week. If 5 pounds is all you need to lose, hooray. If you really want to lose more, this is a healthy way to get started and keep going. Summer is right around the corner and you have enough time to be looking hot by then!

How it Works

Most diets will work in a week (whether it’s avoiding carbs, eating protein, juicing, workout like crazy, or not eat at all) and then the weight goes right back on when you resume normal behavior. This plan will give you results and you will not regain the weight as long as you follow a few simple guidelines. The good news is that you will not go hungry and it’s pretty simple. You will eat 5 small meals that are a combination of protein, veggies and rice. In addition to the eating plan, you should drink 8 glasses of water per day, do 45 minutes of moderate cardio per day and if possible add in weights 3 times. The exercise boots your metabolism.

The Plan to Lose 5 Pounds This Week


  • Egg White Scramble (2-3 egg whites, 2-3 oz. lean beef or turkey sausage, veggies)

Morning Snack

  • 2-3 oz. chicken
  • 1 cup veggies


  • 2-3 oz. chicken, turkey or fish
  • 1 cup veggies (steamed, soup, salad with non-fat dressing)
  • 1/2 cup rice or quinoa

Afternoon Snack

  • 2-3 oz. chicken, turkey or fish
  • 1 cup veggies (steamed, soup, salad with non-fat dressing)


  • 2-3 oz. chicken, turkey or fish
  • 1 cup veggies (steamed, soup, salad with non-fat dressing)
  • 1/2 cup rice or quinoa

lose 5 pounds this week omlette

Approved Foods

Protein – Protein should be baked, grilled or pan fried in no-calorie cooking spray. Don’t use oil.

  • Egg whites
  • Chicken – skinless chicken breast or ground chicken breast
  • Turkey – skinless turkey breast, 1 turkey breast sausage (be careful to pick very low fat)
  • Fish – all kinds – orange roughy, bass, cod, halibut, salmon, tuna
  • Beef – low in fat like tenderloin (only 1x per day)

Veggies – Eat your veggies steamed, roasted, in a salad with non-fat dressing or make soup. Don’t use oil when cooking. Onions and garlic are approved. You can sauté using no-calorie cooking spray.

Asparagus, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Celery, Cucumber, Garlic, Greens (Arugula, Endive, Kale, Lettuce, Spinach) Eggplant, Green Beans, Mushrooms, Onions, Peppers, Squash, Zucchini

Carbs – Rice (preferably brown but whatever you like) and Quinoa.

Beverages – black coffee, tea, water (at least 8 glasses per day)

Exercise – 45 minutes of moderate cardio per day like walking at brisk pace or taking a cardio class. You don’t need to kill yourself. Just get your heart rate up for 45 minutes. Also, lift weights 3 times during the week.

Avoid – All fats (butter, mayo, oil, regular salad dressing, dairy), alcohol, fruit, sweets, added salt.

lose 5 pounds this week treadmill

After 1 Week

If you are done – Don’t go crazy. I add a little of the things I am missing like fruit, salad dressing, a yogurt, or a glass of wine. When you lose  5 pounds, you need to let your body adjust to the new weight for a few weeks. Keep going with exercise. Keep drinking water. I think of this one week as a reboot for my body to get out of bad habits like eating bad food or drinking too much.

If you want to keep going – Do everything the same as above but add in one serving of fruit per day (berries, apple or grapefruit) and one additional carb serving per day (oatmeal, white potato, sweet potato, or beans). You can also add in one fat serving (1 tsp oil or 1/4 avocado). You can lose 15-20 pounds in a month like this and you will feel great because you eliminate unhealthy food. Doing this for a month will eliminate cravings too.

Please leave any questions below. If you are having a hard time staying on track, watch a food documentary. If always helps me get my mind right. Remember, after you lose 5 pounds this week, you will be thrilled and it’s only 7 days of your life!

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  • Reply
    April 9, 2018 at 5:26 am

    Great post, Jen! Very close to a diet/regimen I have been following to get back in shape and feel better (however I do use coconut oil or grass-fed butter)).

    • Reply
      April 9, 2018 at 3:54 pm

      Thank you Nadya! Incorporating a little healthy fat is definitely a great idea.

  • Reply
    April 4, 2018 at 10:49 pm

    Great article! Right on the money!

    • Reply
      April 5, 2018 at 9:54 pm

      Thanks! I love sharing things that are tried and true.

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