Losing one pound in a week is considered a safe and attainable weight loss goal. Small changes to your eating habits and activity level are the keys to losing a pound a week. When you follow a diet program that is aimed at losing one pound in a week, don't be surprised if you notice an extra pound missing when you step on the scale.
Step 1
Cut calories by eliminating high calorie snacks. To find out how many calories you are saving, check the packaging of the high calorie foods you eat to find out how many calories are in each serving. Check the serving size to determine how many servings you eat at each sitting. Multiply the number of calories per serving by the number of servings you usually eat. This is the number of calories you saved by not eating these foods. The Centers for Disease Control and Prevention states that a calorie reduction of 500 to 1,000 calories per day will yield a one to two pound weight loss weekly.
Step 2
Focus on eating healthy foods. These include vegetables, fruits, low fat or no fat dairy, whole grains, lean protein and a limited amount of fats. Your body needs foods from each of these groups every day. You can check the USDA's MyPyramid website to determine your daily needs based on your age, sex and activity level.
Step 3
Drink water to stay hydrated. If you become dehydrated, your body won't function as well as it should, which decreases your metabolism (the rate at which you burn calories). A decreased metabolism makes weight loss slow down. Remember, if you are thirsty, you are already partially dehydrated. Avoid drinking carbonated drinks or sugary drinks, as these will dehydrate you further and add empty calories to your diet.
Step 4
Get as active as possible. The Centers for Disease Control and Prevention recommends 60 to 90 minutes of moderate level exercise daily, such as running or playing a fast paced sport like basketball. You should do this on most days of the week. Additionally, you should try to walk at least 10,000 steps per day to maximize your weight loss.
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