How to Lose 5 Pounds (3 kg)
Discover how to lose 5 pounds (3 kg) in 2-4 weeks. An accessible first goal to start your transformation. Deficit calculation and practical tips with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 143 lbs
Active woman, 30 years old, 143 lbs
Sedentary man, 30 years old, 176 lbs
Active man, 30 years old, 176 lbs
Why lose 5 pounds?
Losing 5 pounds is the ideal first goal for beginners. It's significant enough to see results in the mirror and on the scale, but short enough to stay motivated. These first pounds can already improve your daily comfort and give you confidence to go further.
Calculating your calorie deficit
To lose 1 kg (2.2 lbs) of fat, you need to create a deficit of approximately 7700 kcal. For 5 pounds, this represents a total deficit of about 23,100 kcal. With a daily deficit of 500-700 kcal, you can reach this goal in just 2-4 weeks.
A perfect goal to start
5 pounds is the ideal goal for learning the basics of calorie tracking. In a few weeks, you'll understand your portions, identify high-calorie foods, and develop new habits without feeling overwhelmed.
First steps toward lasting change
These first 5 pounds are often the easiest to lose, but also the most psychologically important. They prove that your method works and give you the momentum needed to continue.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Losing 5 Pounds (3 kg)
Losing 5 pounds is often the first step toward a more significant transformation. It’s an accessible goal that can be achieved in a few weeks with the right approach.
The Science Behind Losing 5 lbs
To lose weight, you need to create a calorie deficit. A deficit of 7700 kcal equals approximately 1 kg (2.2 lbs) of fat lost. For 5 pounds, you need a total deficit of about 23,100 kcal.
Practical Calculation
If you create a deficit of 600 kcal per day:
- Per week: 600 x 7 = 4200 kcal = about 1.2 lbs
- For 5 lbs: about 3-4 weeks
Why This Is the Best Goal for Beginners
- Realistic: 5 lbs in 2-4 weeks is totally achievable
- Motivating: Results come fast enough to stay motivated
- Educational: You learn the basics of tracking without excessive pressure
- Foundational: These habits will serve you for any future goal
What You Will Learn
- How to estimate portions by eye
- Which foods are more caloric than expected
- How to integrate tracking into your routine
- The real impact of your daily food choices
Mistakes to Avoid
- Complete deprivation: A moderate deficit is enough for 5 lbs
- Weighing too often: Once a week in the morning is enough
- Neglecting water: Hydration helps with weight loss
- Counting approximately: Use Voical for precise tracking
Why Voical for a First Goal
Starting with the right tool makes all the difference. Voical is designed to be simple and fast, perfect for learning tracking without frustration. In 2-4 weeks, you’ll have not only lost your 5 pounds but also gained a skill that will serve you for life.