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How to Lose One Pound a Week

Losing 1 lb. a week may not seem like much when it comes to weight loss, but it can be exactly what you need to motivate yourself to stick to your weight loss goals. A safe weight loss goal and one that produces the longest lasting results is 1 to 2 lbs. per week. If you are aiming for the lower end, you can achieve this weekly goal by following the right steps. Since 1 lb. of fat equals 3,500 calories, by creating a 500-calorie daily deficit through diet and exercise, you can lose a pound of fat each week.

Track how many calories you are currently taking in. Write down everything you eat and drink for a day, and then reduce it by 250 calories. This will be your new daily goal. For example, if you currently take in 2,250 calories, your new total will be 2,000 calories.

Banking Calories Method of Weight Loss

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Keep your intake of calories healthy. Skip high-fat, high-sodium, high-sugar foods like fried chicken, ice cream, pork chops, hot dogs and candy bars. Eat only nutrient-rich foods such as fruits, vegetables, lean meats, seeds, nuts, fish, whole grains and beans.

Spread your meals out through the course of the day to speed up your metabolism and keep yourself satisfied. Eat meals that are a balance of protein and complex carbohydrates. A lean bison burger on a whole-wheat bun with lettuce and tomato is a good midday meal example.

A Healthy 7-Week Eating Plan For Weight Loss

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Lower your intake of liquid calories. Avoid excessive amounts of soda, alcohol, sweetened teas, lattes, milkshakes and processed fruit drinks. If you give up one 12 oz. can of regular cola a day, you'll trim more than 140 calories from your diet.

Burn an extra 250 calories daily through moderate aerobic exercise. Do anything you enjoy such as walking, running, biking, rollerblading, kick boxing or dancing for at least 150 minutes per week.


Add in weight lifting to tone muscles and burn calories. Aim to work all the major muscles groups twice a week.


Before beginning any diet or exercise program, consult with your physician. Avoid consuming less than 1400 calories a day. Eating too little will slow your weight loss progress.