Sweating more with intense cardio workouts results in losing 5 pounds in a week, according to Fit Day. Adding weights during cardio workouts speeds up the process. Love to Know explains that exercising for 30 minutes at least three to five times a week is within normal range, but exercising twice a day burns more calories.
The best types of exercises to do are ones that combine strength training and aerobics. Performing yoga or Pilates after a day of working out burns additional calories; it also makes the body limber, and it creates peace of mind for adequate rest. To burn extra calories, engage in favorite physical activities, such as walking the dog or swimming.
Losing 5 pounds in one week means cutting calories down to 1,500 calories a day but not dropping below 1,200 calories. Eat smaller meal portions throughout the day for energy and to speed up the metabolism. Mixing caloric intake with each meal boosts the metabolism; each meal should contain a healthy balance of protein, complex carbohydrates and fruits and vegetables. Begin the day with a healthy breakfast, and have a small snack every four hours.
Avoid tasting when cooking and small bites of candy and chips. Candy, soda and alcohol should be eliminated for the next seven days, in order to maximize weight loss results. Map out meals and drinks for the next week to remain consistent. Ways to resist cravings include brushing teeth and drinking water.
A food journal is a key tool when following a diet and exercise plan. On a daily basis, write down the specific foods you eat and the exercises you perform.