8 Smart Ways To Lose a Pound a Week

how to lose a pound a week

Did you know you can lose a pound a week easily? You won’t have to put yourself through some ridiculously harsh routines that can affect your health.

Is losing a pound a week worth it?

1 pound per week for a year, means 52 pounds (23.5kg) in one year – about 1/3 of the weight of an adult man. 

Sounds like a great deal?

Here are 7 smart ways to lose a pound a week without even trying too hard.

Stay Hydrated

Water is essential for our daily life and makes up to 70% of our body mass. Good! But can water help you lose weight?

Research shows that drinking more water can increase the amount of calory you burn (resting energy) by 25%.

And that’s not all. Staying hydrated increases satiety and reduces cravings for high-calorie drinks that can beef up your weight.

Cut Back on Snacks

It may not be what we want to hear, but the thing is; all the tiny bites in between meals add up big time to big calories and weight gain.

The first truth is that you don’t even need the snacks and the second is, ff you want to lose a pound a week, then having bites in between meals is a big setback.

So what if you can’t fight the urge? You can cut back on calorie intake with certain snacks that make you feel full instead. Better still, always keep yourself hydrated to reduce the cravings.

Calculate your calories

Whether you want to gain weight or you want to lose it. The first step is to calculate your calories. Why? Your calorie consumption determines what your body metabolism does to your body fat.

When you eat more calories than you use, your body stores the excess as fat. On the other hand, when you lose more calories than you eat, your body goes for your body fat reserve to power up its daily activities.

That said. So how do you calculate your calories?

You can use this free Mayoclinic Calorie calculator to know the calorie intake you need for your age, height, and gender.

Eat Healthy Vegetables and Fruits

We are now in a fast world and most of the food we see around are fast junks. These foods would rather ramp up our calorie intake and blow up our weight over time.

You won’t lose weight while you continue to feast on fast foods. Rather, you have to reduce the calories by substituting junk foods with less calorie and high fiber alternatives like vegetables and fruits.

Cut The Lunch

Another way to meet your goal to lose a pound of weight a week is to just say bye to that Lunch. Okay, you are not cutting out your lunch totally – you will only be replacing it with fat burning smoothies.

Green smoothies are packed with less calorie, they also have high satiety which helps you reduce food cravings. You can make quick green smoothies by just blending 2 cups of spinach, 1/4 cup of mint, and 1 avocado fruit.

Exercise More

We gain weight when we consume more calories than we burn. Hence, there are two ways to lose excess weight: By eating fewer calories or by burning excess calories.

Now, you can’t burn excess calories by sitting all day and making positive confessions “I’m burning it”. There are better ways:

1. Climb the stairs instead of the lifts.

2. Don’t hail the taxi. Take that 15 minutes to walk instead.

3. Visit a gym.

4. Avoid sitting for more than 2 hours at a stretch. Take a few minutes and walk around.

Sleep Well

A good number of zzz’s time is one of the most important aspects of our daily life. A good night rest will not only make you feel refreshed for the next day activities but also regulates our internal body chemistry.

Studies show that, if you are starved of good hours of sleep, it can negatively affect your ability to lose weight or keep fit by 55%.

So, how do you have more regular hours of shut eyes? Check out these 5 tips:

  1. Have a sleep schedule: That means having a fixed time to go to bed and get out of bed.
  2. Practice a bedtime relaxation routine e.g a slow music, a relaxing shower or a comic novel.
  3. Avoid coffees, chocolates, soda or any caffeine 3 hours before bed.
  4. Don’t eat late. Have your dinner at least 3 hours before your zzz’s time.
  5. Don’t nap for more than 30 minutes and later than 3 pm during the day.

Be Consistent

The final tip to losing weight is being consistent. You won’t see a big difference by stalking your weight every day. Doing that can get you discouraged.

Hence, it’s better only better to check your progress weekly. That will help you see an appreciable difference in your weight loss strategy and motivate you to work harder.

Yes, it can take some time to reach your weight goal, but if you are consistent and stick to the plan, you will reach it.

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