The American Obesity Association says that "Gradually reducing weight by losing 1 to 2 pounds per week is a safe and healthy strategy and may help you keep the weight off for the long-term." To lose 1 to 2 pounds in a week is, therefore, a healthy goal if you are needing to lose weight fast. Dropping a pound or two is simple if you incorporate a few minor dietary changes and exercise strategies into each day. Use these tricks every week to keep the pounds coming off if your ultimate weight goal is more than 2 pounds lighter than your current weight.
Keep in mind that it takes 3,500 calories to make one pound; therefore, it takes a 3,500 calories deficit to lose one. If you cut approximately 250 calories a day from your diet and exercise off another 250 calories, then you're looking to lose one pound in 7 days. Double your calorie reduction and exercise each day, and you'll lose 2 pounds by the end of the week.
Do some of the following tips recommended by Sharon Liao in an article for Shape magazine called "Drop a Pound by Friday" or follow the U.S. Surgeon General and American Obesity Association's recommendations to do a minimum of 30 minutes of moderate physical activity on most days of the week, and reduce your calorie in take by 500 to 1,000 calories.
Step 1
Order a lunch combo of a cup of soup and half a sandwich instead of eating a whole sandwich to save at least 250 calories.
Step 2
Replace your ice cream dessert with a lowfat ice cream bar or half a cup of light ice cream to save 230 calories.
Step 3
Skip the chips and dip and grab a 100-calorie bag of popcorn instead to save over 200 calories.
Step 4
Substitute turkey bacon for sausage and fruit for sides like fries, chips or hash browns to save 246 calories.
Step 5
Take a power yoga class or use a DVD to exercise off 250 calories or more while increasing your flexibility and lowering your stress.
Step 6
Switch from a 30 minute group exercise class to a 60 minute one to burn an additional 266 calories and give yourself a new challenge.
Step 7
Blast some music and dance around your living room alone or with a friend to torch 266 calories in just 45 minutes. You could also use that time to clean your house top-to-bottom and burn the same number of calories, possibly in a little more time.
Tips and Warnings
- It doesn't matter so much how you do it as long as you get rid of 3,500 to 7,000 calories over a 7-day period to drop weight. Cardio training burns more calories than strength training, so if you want to keep things simple, just jump on a piece of equipment and don't get off until you've burned 500 calories, or shoot for 250 calories in the morning and 250 in the evening.
References
- American Obesity Association
- "Shape" magazine; Drop a Pound by Friday: Sharon Liao: November 2009
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