Losing weight can sometimes seem like a monumental task, particularly if you have lofty long term weight loss goals. While there is no quick fix for losing weight, it can be easier to track your progress by breaking your long term goal into many smaller, more easily achieved short term goals. Every weight loss journey starts with a single pound. Fortunately, there are tons of ways to lose one pound and keep it off the healthy way.
The Science Behind Losing One Pound
One pound equals 3500 calories, so to lose one pound you need to burn 3500 more calories than you consume. If this number seems high, consider that this is just 500 calories per day for a week. If you can manage to burn an extra 500 calories each day, you can consistently lose 1 pound each week – and keep it off.
This can be achieved in one of two ways: by eating less, or by exercising more. We recommend that you combine the two strategies. Eat 250 less calories each day while also trying to burn at least 250 calories through exercise. The tends to be the easiest way for most people to incorporate weight loss into their usual daily routine.
However, you can mix and match these strategies in order to formulate a weight loss plan that will work for you. There is nothing wrong with cutting 500 calories out of your diet or burning the full 500 through exercise. Weight loss is a personal journey and it should be approached as such.
Losing One Pound Through Exercise
While this might seem obvious to anyone well versed in weight loss programs, exercise is one of the most important factors to consider when trying to achieve a healthy weight. If you are looking to lose weight with exercise alone, you will need to choose an activity that burns an additional 500 calories each day.
Some of the most common ways to burn 500 calories are…
#1 – A 45 minute jog.
#2 – A 70 minute weight lifting session.
#3 – A 60 minute bike ride.
#4 – 45 minutes of swimming or treading water.
#5 – 50 minutes spent climbing stairs.
#6 – A 60 minute Zumba class.
#7 – 30 minutes at the skating rink.
If you only want to burn an extra 250 calories through exercise, your job becomes even easier. Some popular ways to burn 250 calories are…
#8 – An hour of golf practice.
#9 – Spend 30 minutes working out your aggression with a punching bag.
#10 – 60 minutes of housework. As an added bonus, your home will look great afterwards.
#11 – 30 minutes shoveling snow. Great to know if you live in a colder area.
#12 – 20 minutes jumping rope.
#13 – 1 hour of frisbee.
#14 – Walking approximately 3,600 steps beyond your usual number.
Everyone has their own favorite workout routine, but if you devote about an hour each day to exercise, you will be well on your way to losing one extra pound every week without any other major changes to your usual lifestyle.
Losing One Pound Through Diet
Being “on a diet” means something different to everyone. Fortunately, there are ways to replace your meals with healthier choices without severely limiting your options. An extremely restrictive diet is doomed to fail, so try out some of these healthy alternatives when planning your weekly meal plan. You are much more likely to stick to your plan if you incorporate a variety of healthy foods rather than a few bland options.
#15 – Switch out your breakfast muffin for cereal with lowfat milk.
#16 – Replace one meal per day with a protein shake.
#17 – Skip the side. When eating out, order your sandwich a la carte. Hold the fries.
#18 – Avoid snacking. While it might seem like something small, the calories can add up.
#19 – Leave the cheese off your salad, sandwich, or omelette. While it is delicious, it is packed full of calories.
#20 – Replace red meat with fish or shrimp.
Just one of these diet modifications can easily eliminate between 100 and 250 calories from your meal. By combining these diet strategies with a healthy weight loss program and our approved dietary supplements, you will be well on your way to becoming a healthier version of yourself.
While it might seem like a never ending journey, one pound each week will add up over time. Before you know it, you will be amazed by the changes that you see in the mirror and you will be proud to show off your before and after pictures. Check out all the resources found on our website to learn more about how you can get started on your weight loss journey.