A Naturopathic Doctor Reveals How To Lose 3-5 Lb In A Week: Wake Up With The Sun, More

April 4, 2025 by Faith Geiger

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When it comes to losing weight quickly and effectively, many people think eating as little as possible is the best way to go. However, not only can intense restriction do lasting damage to your body, but there are many other factors to consider if you want to reap sustainable weight loss.

According to naturopathic doctor Janine Bowring, MD (@doctorjanine), losing weight is about much more than just eating less food and exercising more. She notes that the key to shedding 3-5 pounds in a week lies in aligning your lifestyle with natural biological rhythms. By making a few small adjustments to your routine, you can enhance your body’s metabolism and optimize fat burning.

In a recent Instagram reel, Dr. Bowring shared her three top tips for losing 3-5 pounds in one week. She recommends waking up with the sun for a morning walk, prioritizing protein, and getting a good night’s rest. Learn more about each of these tips below.

1. Wake Up With The Sun & Take a Walk

Rise and shin! Dr. Bowring's first tip is to wake up early and get some sunlight on your skin with a short morning walk. "You want to wake up with the sun and take a short walk every morning with as little clothing as possible," she advises. "You want to increase your cold thermogenesis, which helps to build more brown fat, which is more thermogenically active, creating more body heat, burning off more calories." She explains. Who knew?!

2. Prioritize Protein in the Morning

Don't fall for the allure of processed breakfast foods! Getting enough protein in your diet is absolutely essential for weight loss—and starting with a protein-rich breakfast can do wonders. "Number 2, you want to eat 40 grams of protein ideally in the morning within 30 minutes of waking up," Dr. Bowring says. Keeping carbohydrate intake low while prioritizing protein and healthy fats helps stabilize blood sugar levels, curb cravings, and sustain energy levels, which can help you shed pounds faster.

3. Stop Eating After 6 PM & Prioritize Sleep

Say goodbye to late-night snacking! If you want to watch the number on the scale go down, Dr. Bowring says you should avoid eating late at night. "You’ve got to stop eating after 6 PM and get a good night’s sleep," she says, emphasizing how crucial rest is. Proper sleep and an early dinner can help regulate leptin, supporting fat burning and preventing cravings upon waking. "All these tips are helping your leptin signaling and leptin resistance and boosting your metabolism to burn off that extra fat," she explains.

Bottom Line

It's important to remember that everyone's body is different, so what helps someone else shed pounds quickly may not be as effective for you. However, if you stick to Dr. Bowring's tips, you'll be setting your body up for optimal fat burning. Time to pack that protein and sunlight in!

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