When it comes to long term weight loss, it’s not recommended that you lose more than 1-2 pounds a week, but if you are looking to jump start your weight loss or shed some extra pounds, perhaps for an upcoming event, it is possible to lose a pound a day. Want to find out how? Keep reading and we’ll show you.
1. First you have to know the numbers
For you to lose one pound, you will need to burn 3500 more calories than you consume in a day. The number of calories you burn in a given day just by existing will depend on your current weight and level of your physical activity. To calculate this, just multiply your weight by 10.
2. Reduce your caloric intake
For you to lose a pound a day, it is paramount that you should consume between 1200 or 1500 calories a day depending on your weight and how much you exercise. You can also cut down on calories by both eating smaller portions and by eating healthy foods.
Eat low calories food that will fill you up. Your meals should contain mostly vegetables and lean proteins. Eat lettuce, celery, spinach, green beans, broccoli and other greens. For protein, you can eat turkey, chicken, tofu and fish. Proteins and vegetables fill you up quickly and have very little calories.
Cut down or totally eliminate your sugar, fat, salt, and most carbohydrate intake. These items won’t be beneficial if you’re trying t lose weight quickly.
Try not to add salted dressings or cooking sauces to your food, as these are loaded with extra calories. You can season your food with hot sauce, vinegar, lime or pepper.
Cook with spray rather than olive oil, butter or vegetable oil to cut down on your calories.
3. Get one to two hours of aerobic exercise every day
No matter how little you eat, you will absolutely have to burn additional calories in order for you to be able to lose a pound a day. Here are some of the absolutely most intense fat burning exercises you can do at an amateur level to help you achieve your goals fast: Cross country skiing, biking, running, boxing, squash, swimming, rock climbing, rugby.