The idea of losing mass amounts of weight might have you feeling overwhelmed or fearful. But when the amount of weight you want to to lose is only 1 lb., there is no reason for fear. If you are disciplined enough and willing to make the necessary adjustments to your diet and current exercise levels, you can lose this weight in less than a week.
Step 1
Calculate your daily caloric intake and create a deficit. Track every liquid and solid calorie you consume for a day and subtract 500 calories from it. For example, if your daily total is 2,200, then your new daily total will be 1,700 calories.
Step 2
Eat foods that are nutrient-dense like fruits, vegetables, lean meats, fish, low-fat dairy products, nuts, seeds, whole grains and beans. Avoid foods that are high in salt, sugar and saturated fat like french fries, pizza, burgers, hot dogs, sausage, cakes, cookies and ice cream.
Step 3
Save yourself calories by drinking water. Avoid alcoholic beverages like milkshakes, soft drinks, lattes, sweetened teas and fruit drinks. Drink 8 to 10 cups of ice cold water instead to help keep your body hydrated and to elevate your metabolism.
Step 4
Eat small, portion-controlled meals every 2 to 3 hours throughout the course of the day to increase your metabolism. Have your meals consist of quality protein and complex carbs. A whole-wheat pita with hummus, lettuce and tomato is a midday meal example.
Step 5
Increase your caloric deficit by doing cardiovascular exercise. Perform at least 30 minutes of cardio three times a week. Running, biking, swimming, elliptical training, rowing, stair stepping, kick boxing and jumping rope are all exercises you can do.
Step 6
Perform circuit training three times a week with weights. Do exercises that target your whole body like push-ups, shoulder presses, bent-over rows, triceps dips, bicep curls and squats. Do 12 to 15 reps, four circuits and take 30-second rest breaks between each exercise.
Tips and Warnings
- Circuit training can build metabolically active muscle, and it can also cause a high caloric expenditure.
Member Comments