22 Easy Ways to Lose One Pound Every Week

22 Easy Ways to Lose One Pound Every Week

Most people are aware that in order to lose one pound, they need to burn an additional 3,500 calories. If you have set a goal to lose one pound a week, this may seem like a difficult task. The good news is that burning calories can add up quickly, especially if you try and add in some exercise while reducing from your diet at the same time.

To lose one pound per week, I recommend trying to cut 1,750 calories from your weekly diet and burn an additional 1,759 calories through exercise. To give you a clear idea of how you can accomplish losing one pound a week, here is easy to follow diet and workout category. Choose a method from each category each day, switch them up and start watching the numbers on the scale drop.

Exercise Category

  • 15 minutes of rollerblading
  • 15 minutes running upstairs
  • 20 minutes of jumping rope
  • 20 minutes jogging
  • 25 minutes of circuit training
  • 30 minutes of snow shoveling
  • 30 minutes brisk walking
  • 35 minutes of power yoga
  • 35 minutes of pilates
  • 40 minutes of dancing
  • 60 minutes of window washing

 

Diet Category

Diet Category

  • Switch from a chai latte to a herbal tea
  • Replace your lunch with a protein shake that is 200 calories
  • Switch a cream based soup to a vegetable broth-based soup
  • Skip between meal snacks
  • Have half a sandwich and 2 cups of raw veggies instead of a whole sandwich
  • Skip the cheese in your morning omelet and lunchtime sandwich
  • Swap ranch dressing for low-fat vinaigrette at lunch and supper
  • Swap cauliflower for the baked potato with sour cream at supper
  • Swap a serving of beef for shrimp or cod
  • Skip the afternoon chocolate bar or cookie
  • Swap bagel and cream cheese for fruit and low-fat yogurt

 

By picking one diet and one exercise suggestion from each category every day of the week, when you step on the scale every week, you should see the number drop each time. Mixing up your strategy helps keep you from getting bored or sick of the same workout and meal plans. Stick with it and the results will come, slow and steady.

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