How to Lose an Ounce of Fat Each Day

If you're overweight and want to shed pounds permanently, losing an ounce a day is extremely productive. Unlike marketed, brand-name crash diets that force weight off fast, losing an ounce a day does not send your metabolism into survival mode. Most crash diets are unsuccessful long-term solutions because your body believes you are starving -- in reality you are -- and takes measures to protect itself, including fighting weight loss and adding weight quickly once you stop dieting. Losing an ounce a day slowly removes the weight -- 23 pounds a year -- at a rate your body doesn't fight.

Set Up a Morning Routine

Wake up and go directly to the bathroom. Empty both your bladder and your bowels before you eat or drink anything. The ounce-a-day diet requires precise weight records. A scale reflects your actual body weight most precisely first thing in the morning because your system is empty and your body is slightly dehydrated.

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Remove all your clothes and step onto the scale. Take your weight reading and record it in a notebook. Leave your weight notebook in the bathroom in the same place every day. One ounce is less than you might think, so record each digit after the decimal point for greatest precision.

Drink a tall glass of water. Sometimes it is difficult to tell the difference between hunger pangs and thirst. Water has zero calories, and any weight it adds it temporary. Therefore, if you substitute a glass of water for an ounce of food, you've already reduced your daily intake by an ounce.

Diet and Exercise

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Reduce your daily caloric intake average by 218 calories. There are 3,500 calories in a pound, and 16 ounces in a pound. The 218 calories multiplied by 16 is the equivalent of one pound, so that's the amount you need to reduce your diet by each day to lose 23 pounds in a year at an ounce a day.

Pack your lunch and make your breakfasts and dinners. Making your meals has three distinct advantages. You save money. You eat healthier. Most importantly -- for this diet, anyway -- you can count calories easily.

Use a food calorie counter to see the number of calories you eat in each meal every day for a week, and record the numbers. Total the count at the end of the week and divide by seven. The total is your daily caloric intake average.

Exercise if you would rather not reduce your daily intake. Use an activity calorie calculator to determine the calories you burn during your exercise routine. Each day, exercise until you've burned 218 calories.


Make calorie intake adjustments at the end of each week. You aren't always going to lose an ounce a day. Some foods take longer to digest than others -- red meat, for example. These foods may remain in your system up to 24 hours. On the other hand, you may lose two or three calories in a day simply because you ate a small amount of high-calorie carbohydrates that moved through your system quickly. Average your daily weight loss every week before you adjust your diet or exercise.


Check with their doctor before beginning any weight loss or exercise program, especially if you have health problems or are under 18 years of age.