One pound of fat is equal to four sticks of butter and 3,500 calories. To lose 1 lb. a week, you need to create a deficit of 500 calories per day through diet and exercise. Losing 1 lb. a week is a safe and effective approach to weight loss, helps you keep the weight off and gets you on track to a healthy lifestyle.
Cut Calories
Cut 250 calories from you diet per day. Some ways you can do this are eating an English muffin instead of a bagel with cream cheese, drinking water instead of a soda, skipping the sweets, swapping your morning latte with one cup of regular coffee and consuming low-fat yogurt instead of a bowl of ice cream.
Exercise
Burn the other 250 calories from exercise every day. Workouts that you can engage in that burn 250 calories are run outside for 20 minutes, clean your house for one hour, practice 35 minutes of yoga or Pilates, fast walk for 30 minutes or hit a bucket of balls at the driving range for one hour.
Sleep
Get plenty of sleep. Sleeping 8.5 hours a night allows your body to burn fat faster. If you are sleeping an average of 5.5 hours a night, your body will start to burn muscle instead of fat and triggers a hormone, causing high levels of hunger and a greater risk of retaining fat. Consequently, you will have a harder time getting the weight to come off.
Relax
If you are a person who carries a lot of stress, it is important to relax. Carrying too much stress will help you gain weight instead of lose it. Stress leads to unhealthy snacking. Engage in activities that allow you to relax and let stress melt away, such as finding a quiet place without any disruptions and visualize a peaceful setting, practice yoga or get a massage.
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