How to lose 5lbs in a Week

If you’re wondering how to lose 5lbs in a week safely and effectively, this expert-backed guide is your perfect starting point. With the right blend of nutrition, exercise, and smart daily habits, shedding five pounds in just seven days is achievable without extreme diets or intense workouts.

In this post, we’ll break down exactly what you need to do, day by day, to see real results. Whether you’re jumpstarting a long-term weight loss journey or prepping for a special occasion, these proven strategies will help you burn fat, reduce bloating, and feel your best fast.

Lose 5lbs in one week is an aggressive goal. A true fat loss of 5 pounds requires a 17,500-calorie deficit, which is unrealistic and unsafe for most people. However, with the right mix of diet, walking, reduced sodium, and improved sleep, you can lose 3–5lbs of combined water, glycogen, and some fat in a week. This makes you look slimmer and feel lighter quickly.

Is It Realistic to Lose 5 lbs in a Week?

• 1 pound of fat = ~3,500 calories.

• 5 pounds = ~17,500 calories.

• A safe daily calorie deficit is 500–1000 calories → 1–2 pounds of fat loss per week.

• Therefore, a 5-pound weekly drop is mostly water weight and glycogen, not pure fat.

This is why short-term rapid weight loss should be seen as a “reset” week, not a long-term approach.

How to Slim Your Body in 7 Days

Here’s a proven 7-day strategy to look slimmer and feel lighter:

1. 7 days Nutrition plan

• Calorie deficit: Eat ~700–900 calories less than maintenance (for 1 week only).

• Protein: 1.6–2.2 g per kg of body weight (chicken, fish, tofu, eggs).

• Carbs: Limit refined carbs; stick to whole grains, veggies, and fruit in moderation.

• Healthy fats: Olive oil, nuts, avocado.

• Cut sodium & sugar: Avoid processed foods, bakery items, and packaged snacks.

• Hydration: 2.5–3.5 liters water per day.

2. Sleep & Stress

• Sleep 7–9 hours to keep hunger hormones in check.

• Stress management (walking, prayer, meditation, or deep breathing) lowers cortisol and water retention.

3. Movement

• Daily steps: 10,000–14,000 (details below in the walking plan).

• Strength training: 20–30 minutes daily (push-ups, squats, lunges, planks).

How to Lose 5lbs a Week by Walking

Walking alone can’t burn 5 pounds of fat in a week, but combined with diet, it accelerates weight loss.

Calories Burned from Walking

• Brisk pace (5.5–6 km/h) burns 250–350 calories per hour (for a 70–80 kg person).

• Daily target: Burn 300–600 calories with 7,000–12,000 steps.

7-Day Walking Plan

• Monday: 10k steps + 20 min brisk finish

• Tuesday: 12k steps + intervals (6 × 1 min fast / 1 min slow)

• Wednesday: 10k steps + 15 min uphill/stairs

• Thursday: 12–14k steady steps

• Friday: 10k steps + 20 min brisk finish

• Saturday: 12–14k steps + 8 × 30-sec fast strides

• Sunday: 8–10k recovery walk

Pro Tip: Walk 10–15 minutes after meals to control blood sugar and reduce bloating.

20–30 Minute Exercise plan

Do this quick circuit daily:

• Push-ups: 3 × 12

• Squats: 3 × 20

• Lunges: 3 × 12 per leg

• Plank: 3 × 45 seconds

• Glute bridges: 3 × 15

This keeps your metabolism active and prevents muscle loss.

Is 5 Pound Weight Loss Noticeable?

• On the scale: Yes, immediately.

• In the mirror/clothes: Slightly looser pants and less facial puffiness.

• Waist: Can reduce by 0.5–1.5 inches (mostly from water loss).

• To others: Most people notice changes after 8–10 lbs, but leaner or shorter individuals may see 5 lbs quickly.

After the 7-Day Slim-Down

• Move to a 300–500 calorie daily deficit for 1–2 pounds per week.

• Continue strength + cardio routine.

• Follow the 80/20 rule: 80% whole foods, 20% flexible eating.

• Use a re-feed day every 2 weeks to maintain metabolism.

Fat-Burning Meal Plan to lose 5lbs in a Week

To see real results, your food choices matter more than you think.

Eat These:

• Chicken breast, tofu, eggs, and Greek yogurt
• Leafy greens, broccoli, cauliflower, zucchini
• Quinoa, sweet potato, oats
• Almonds, chia seeds, avocado

Avoid These:

• Processed snacks, sugary cereals
• Fruit juices, soda, alcohol
• Refined carbs (white bread, pasta)

Tip: Drink at least 3 liters of water daily. It helps flush toxins and prevents water retention.

Want to pair your diet with targeted fat removal? Explore Arm Fat Removal Options.

Workout Strategy to Burn 500–700 Calories Daily

Exercise is key — not just for calories burned but to maintain muscle and metabolic health.

 Weekly Workout Plan:

Tip: HIIT workouts improve fat oxidation even after the workout is done — a win for fat loss

Flush Out Water Weight (Lose 1–2 lbs Quickly)

Water retention can add false pounds. To reduce bloating:

• Cut back on sodium (no packaged foods)
• Add potassium-rich foods: bananas, spinach, coconut water
• Sip on dandelion or green tea
• Sweat with saunas or cardio

Avoid These Weight Loss Mistakes

Skipping meals
Only doing cardio (no strength training)
Drinking calories (smoothies, sugary coffee)
Focusing on the scale only — not measurements

Instead, track:

• Energy levels
• Waist size
• Sleep quality
• Progress photos

After losing 5 pounds  result looks like

• A flatter lower belly
• Reduced bloating
• Better posture and motivation

Bonus: You’ll notice looser jeans, especially if belly fat is your main concern.

Maintain the Weight After the Week Ends

Weight loss isn’t hard — keeping it off is the real challenge.

 Do This:

• Slowly increase your calories over 2 weeks
• Keep exercising 3x per week
• Use the 80/20 rule: Eat clean 80% of the time
• Stay consistent with water and sleep

“Habit beats motivation. Make the right choices easier to follow.

What the Experts Say 

According to Harvard Health:

“A daily calorie deficit of 500–1,000 combined with physical activity like cycling helps in losing 1–2 pounds of fat per week — safely and effectively.”

Mayo Clinic also recommends combining healthy eating with moderate physical activity for long-term weight management (source).

FAQ:

Can I lose 5 lbs in a week?

Yes, but not all from fat. You can lose 3–5 lbs in a week from water, glycogen, and a little fat with proper diet, walking, and hydration control.

How can I slim my body in 7 days?

Eat high-protein meals, reduce sodium and sugar, walk 10–14k steps, sleep 7–9 hours, and stay hydrated.

How to lose 5 pounds a week by walking?

Brisk walking 7–12k steps per day burns 300–600 calories. Pair it with a calorie deficit diet for best results.

Is 5 pound weight loss noticeable?

Yes, on the scale and sometimes in clothes/face. Others usually notice more after 8–10 pounds, but leaner people can see changes even at 5 pounds.

Written by ALI HAIDER
Thoughtify Media | Fitness Content Strategist