How I Lost 5 Pounds in One Week
I know, losing 5 pounds in one week sounds pretty unhealthy.
Hang in there with me.
I’ve been able to lose around 5 pounds in one week and I’m going to tell you how. It’s not what you think by the way.
I did NOT:
- “Cut out carbs”
- Went on a “detox” or “cleanse”
- Go on a strict diet
- Did endless amounts of cardio
- Worked out to “earn” or “erase” my food
- Took a “magical” weight-loss pill
- Starved myself or implemented any other disordered eating behavior
This is what actually happened.
I gained 5 extra pounds during the weekend because I ate more calorie-dense food with more sodium than usual. As a result, I gained 5 pounds of water weight. That’s why eating more whole foods and homemade food is better because even if you ate once that day and it was outside, that meal was most likely packed with more calories than if you were to make that same meal at home. That’s what happened to me. I only ate once/day but both meals were pretty calorie-dense and I don’t eat that way most of the time.
Did I freak out when I saw the scale? No. That’s the beauty of educating yourself on how nutrition and weight management work. I knew that 1) the scale weight did not define me and 2) the scale weight was not body fat, but rather, I was retaining a lot of water, sodium, and food volume due to the extra amount of calories I ate during the weekend. Body fat would only accumulate if I ate like that all the time, with little activity.
So you already know I did not freak out ✅ and I did not do the common things people think they should do if they gain weight or are trying to lose weight ✅
So did I do anything? Yes and not really.
I just did what I always do. I ate the same way and continued my usual workout routine. My regular nutrition consists of prioritizing protein ✅and eating enough fiber ✅. I track my calories and macronutrients and so, I have a good idea of how much I usually eat on a daily basis. I also have a set workout routine with a program to follow which you can have, too, here. ✅As a result, the water weight was gone by the end of the week. That was it.
Takeaway
It’s okay if you ended up eating more than usual and the scale went up. As long you go back to your regular routine, that scale weight won’t stay with you.
Another point is to understand how eating more ultra-processed food from outside consistently is what is making you gain weight and preventing you from losing weight because they’re usually calorie-dense. It’s best to reduce the amount of ultra-processed food and prioritize whole foods to lose weight and manage a healthier weight.
Do you need some nutrition guidance? I offer monthly nutrition coaching with weekly check-ins as well as one-time consultations if you don’t need that much accountability. I also offer consultations in packages so you can come back and check in with me. Start out by filling in this nutrition assessment and we can see what works best for you.
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