How to Lose 5 Pounds in 30 Days

lose 5 pounds

How to Lose 5 Pounds in 30 Days

Learning how to lose weight can be simple, but it’s a challenge.

Whether you want to lose 20 or 100 pounds, the first 5 are tough.

It’s time to give the middle finger salute to the scale.

Here it is…

The most complete guide to losing the first 5 pounds so you build the confidence to look better naked each day.

lose 5 pounds in 30 days

The Weight Loss Mindset

Whether you realize it or not, weight control is a lifelong battle.

Every time we step on the scale, it’s like a scene from Fight Club.

It’s more than a movie about men beating the crap out of each other. It’s based on the loss of human connection.

Life happens. Time passes. In the blink of an eye, we don’t know who we’ve become.

Ultimately, we want to feel free and alive.

Losing weight is the same thing.

When we lose a sense of who we are, we tend to fill it with stuff to make us feel better.

For these men, they filled their lives with beating the crap out of each other in dark basements.

For people who struggle with their weight, they tend to use food to make themselves happy.

Losing weight requires a change in mindset.

Shift your relationship with food to transform your body.

Soon, your body will be something you can be proud to show off in a bathing suit at a hot, sunny beach.

fit couple at the beach

Don’t use food as a mechanism for happiness.

Use food as the fuel you need to power yourself through a long day.

Eat lean proteins like chicken, turkey, white fish, and lean beef to preserve muscle.

Use fibrous carbs like vegetables, fruits, and potatoes to fuel your body through the day.

Use healthy fats such as olive oil so your body absorbs vitamins that are essential for your health. Other sources of healthy fat include foods like salmon, eggs, and nuts.

The Weight Loss Process

I’ll give it to you straight, no chaser.

A calorie is a unit of energy.

One pound is 3500 calories.

If we want to lose 5 pounds in one month, we need to cut 17,500 calories (3500 x 5).

Losing weight is an energy balance.

You lose weight consistently when you consume fewer calories than you burn each day.

burn calories to lose 5 pounds

Here are three ways to do it:

  • Lower the calories you eat
  • Increase your daily activity
  • Both

The guiding principle of weight loss is to eat less and move more.


The magic happens when people make nutrition the top priority.

To efficiently lose weight, let’s determine the number of calories you need to consume each day.

Set Your Calories to Lose Over A Pound A Week

Weight loss isn’t linear. It’s similar to different times in our lives.

There are some highs, lows, and periods where things remain the same.

Some circumstances are beyond our control, but we can use tools to simply weight loss.

When it comes to weight loss, tracking calories is a tool that removes stress about what and how much you can eat to transform your body.

tracking calories to lose 5 pounds

How to Set Your Calories to Lose 5 Pounds in 30 Days

Multiply your bodyweight by 10.

Then, multiply it by one of these activity factors.

Note: Don’t project your future expectations. It represents your daily activity, before the start of this plan.

  • 1.0 – Sedentary (below 4k steps/day, 0-1 workout/week)
  • 1.1 – Lightly active (4k-6k steps/day, 2-3 workouts/week)
  • 1.2 – Active (6k-8k steps/day, 3 workouts/week)
  • 1.3 – Very active (8k+ step/day, 4+ workouts/week)

A lightly active 200-pound person would set their initial calories at 2200 a day (200 x 10 x 1.1 = 2200).

Adjust the calories each week as weight drops.

How to Split The Calories

Earlier, I stated you must stick to lean protein, fibrous carbs, and healthy fats.

These are macronutrients.


Set them as a percentage of your daily caloric intake as follows:

  • 35% – Protein
  • 40% – Carbs
  • 25% – Fat

Using the 2200 calorie example, this is the breakdown…

  • 2200 x 0.35 = 770 calories from protein
  • 2200 x 0.40 = 880 calories from carbs
  • 2200 x 0.25 = 550 calories from fat

Then, divide the calories by grams.

  • 1 gram of protein is 4 calories.
  • 1 gram of carbs is 4 calories.
  • 1 gram of fat is 9 calories.

Like this…

  • 770 divided by 4 = 192.5g of protein (round down to 192g)
  • 880 divided by 4 = 220g of carbs
  • 550 divided by 9 = 61.1g of fat (round down to 61)

Add those up and it gives us 2197 calories. Due to human error, always round down when calculating calories.

Adjust the macros each week as the calories drop.

Calorie counting isn’t an exact science.

Take one week to track and adjust as needed.

Some people may need to lower the calories a little at first to see immediate progress.

Take Daily Walks (8-10k Steps A Day)

Can you lose 5 pounds if you sit on your ass each day?

Yes…if you lower the calories enough each day but that won’t last long.

Beyond keeping you alive, your body needs a reason to burn calories throughout the day.

Does that mean you have to do an insane high-intensity workout to burn calories? No.

When it comes to burning calories during the day to lose weight, walks are low hanging fruit.

daily walks to lose 5 pounds

Your body burns 15-50% of its calories with Non-Activity Exercise Thermogenesis (NEAT).

That’s a fancy term for shedding pounds, inches, and body fat by daily movement.

It happens when we do things like fidget, type, perform household chores, and walk.

Unexpected events come up. You may have to rearrange your workout schedule.

If you’re stressed, tied up with work, or want to spend more time with your family, don’t panic. Take 30-minute walks.

Set a goal to average 8,000 steps a day.

Purchase a fitness tracker to count your steps.

track steps lose 5 pounds

Depending on your weight, 8,000 steps can burn an extra 325-450 calories a day.

Remember, one pound is 3500 calories. If you ALL you did was properly track your food and take 8,000 steps per day…

You’ll lose close to one pound per week (2275 to 3150 calories).

If you want to lose 5 pounds, that gets you close to your goal. Next, take it a step further to reach it.

Lift Weights Consistently

Over the past 15 years, I’ve tried several training programs.

Some made me want to pull my hair out.

Some led to injuries.

Others, led to a gym visit six days a week.

But, the commonality between them all was their complexity.

Each one had hard to follow instructions, complicated exercises, and unorthodox training methods.

The training programs took up too much of my time.

I don’t want you to go through the same struggles.

There’s beauty in simplicity.

You don’t need a complex six day a week training program to lose weight.

You’re busy enough with work, your kids, or quality time with your partner.

You need something that requires four hours or less a week.

Stick to 3-4 workouts per week. Each workout should last no more than an hour.

Why is lifting weights important?

lift weights to keep muscle

When you consume fewer calories, your body needs more energy to function. It tries to snatch energy from any available source. The main source is muscle.

Prevent this from happening. You want your body to burn fat, not muscle.

Give your body a reason to keep muscle mass. Lifting weights is a protective mechanism against losing it.

It provides enough stimulus to keep muscle as you lose weight, shed inches, and fit better in your clothes.

More muscle means a faster metabolism.

Muscle burns 2.5x the amount of fat.

Plus, more muscle gives you a toned, defined look.

You’ll lose weight faster while you’re asleep in bed, watching Netflix on your sofa, or relaxing on your patio.

Use the options in the graphics below.

Johnnie Perry - Online Fitness Coach

For the best chance to keep muscle, use option A.

Johnnie Perry - Online Fitness Coach

For fast results, use Option B.

Tracking Your Progress

A stroll to the scale can feel like an ominous journey. Your body is filled with anxiety and anticipation.

You place a foot on. The numbers begin to pop up. Then, you gently place the other foot on the scale.

You’re too afraid to peak down, so you look straight ahead. Your eyes close. You hope the number is lower than it was last week.

Your eyes open and…BOOM.

If you lost weight, you’re ecstatic. Progress is happening before your eyes. You even notice your clothes are looser. Continue as you were my friend.

If you gained weight, it’s time to go back to the drawing board.

scale lose 5 pounds

Start by checking your calories and macros. See if they’re correct.  Make sure you’re adding everything you consume to your food tracker.

The next step is to review your activity. Did you get your steps and workouts in last week? If you didn’t, make it a non-negotiable going forward.

What happens if your weight doesn’t change, but you’re doing everything right?

There’s extra room around your waist when you put on your favorite pair of jeans, so what’s going on?

Here’s the deal…

The scale can lie to you. Don’t let it be your only measure of progress.

You’re losing fat and gaining muscle.

Muscle has less density than fat, meaning it takes up less space.

When it comes to building a toned, muscular body, use measurements as another way to track progress.

Use a tape measure like this that has a self-tightening mechanism.

body measurements for weight loss

You can purchase one here.

Measure the following areas:

  • Chest/back
  • Arms
  • Thighs
  • Stomach (at the navel, 2” above the navel, and 2” below the navel)
  • Calves

A 1/4 inch is 0.64 cm.

0.64 x 4 = 2.56 cm or 1 inch.

So, think about this…

A 2.5 cm drop in stomach measurements in at least two of the measurement sites roughly correlates to a 4-pound decrease in fat mass.

If you lose an inch around your stomach, you lose 4 pounds of fat!

Check and record your weight and measurements on the same day every week. Do it in the morning after using the bathroom and before you consume anything.

Progress photos are my favorite way to see physical changes. It’s tough to see a 5-pound change in some photos, but not all of them.

petite female lose 5 poundspetite female lose 5 pounds

It’s difficult for petite females to lose weight without sacrificing muscle. My client, Natalie dropped 4 pounds and torched fat off her midsection in six weeks.

If you lose 5 pounds and shred inches all over in 30 days, update them.

Use it as a reminder to keep the pedal to the medal.

The Most Important Part of Weight Loss Success

Is it…

Willpower? No.

Determination? Not even close.

The clarity of WHY you want to lose weight, torch inches, and increase your energy is the driving force behind each body transformation.

Before you lose the first 5 pounds, determine why it’s important to you.

Do you want to have enough energy to run, play, and goof around with your kids after a long day?

Or, you want to have the confidence to wear a tight t-shirt or dress and feel like the shit.

It doesn’t matter what anyone else thinks.

When things get tough and progress is at a standstill, your WHY is what keeps you going.

If you keep that in the forefront of your mind, there’s no limit to how much change you can see.

If you want coaching to hold you accountable to your WHY, apply here now.