Yes, you can lose 5 pounds in a month

Written by Tanya Zuckerbrot   
Q: My 50th birthday is coming up next month and I would like to lose about 5 pounds to feel comfortable in the dress I bought for my party. Any suggestions?
—Rebecca, 49, Charleston, South Carolina

A: Happy birthday and congratulations on this important milestone! What better place to show off your beautiful figure than at your own party. It is possible to lose five pounds in a month—a healthy weight-loss rate is about 1 to 2 pounds a week. It’s simple math: In order to lose 1 pound per week, you need to eliminate 500 calories a day from your daily intake. This could mean dropping 500 calories from your diet each day, but it’s better to use a combination of diet and exercise. In other words, you could burn off 200 extra calories a day and take in 300 fewer. Follow these tips for easy weight loss. 

Start your day off right Eating a healthy breakfast will jump start your metabolism and prevent the tendency to overeat at lunch. What constitutes a nutritious a.m. meal? A combination of lean protein and fiber such as berries with low-fat yogurt and high-fiber cereal, egg whites with low-fat cheese and whole wheat toast, or a fresh fruit smoothie made with skim milk. Most importantly, stay away from simple sugars and high-fat options (like donuts and muffins), which can leave you hungry a few hours later.  

Focus on fiber Fiber is the indigestible part of a carbohydrate that keeps you full—without filling you out. It slows the rate of digestion and helps you feel satiated longer, which can prevent you from overeating. It’s found naturally in many food sources such as fruits, vegetables, whole grain products, beans, nuts, and seeds. Incorporate fiber into every meal—and I guarantee, you will eat less! The American Dietetics Association recommends that adults eat anywhere from 25-38 grams of fiber daily. This can easily be accomplished by starting your day with a high-fiber cereal, eating a variety of fruits and veggies throughout the day (aim for at least 3-5 servings), and by choosing whole grains. 

Get moving! I know it’s a no brainer, but the more you move, the more calories you burn. Any and every movement counts. So if you don’t have time to hit the gym, take the stairs instead of the elevator or go for a walk during your lunch break. 

Keep track of what you take in—and put out Writing in a food journal makes you liable for everything you eat. That handful of M&Ms you just snuck from the cabinet counts! Also write down the exercise you get. At the end of the day, you want a calorie deficit—more calories burned off than taken in equals weight loss!

Good luck, and enjoy the party!

-Tanya