Losing 1 lb. a week may not seem like that big of a deal when it comes to weight loss, but it can be all you need to get yourself motivated to continue. A safe weight loss goal is 1 to 2 lbs. per week. If you are aiming for the lower end, you can achieve this weekly goal by following the right steps. The key thing you need to remember is that 1 lb. of fat equals 3,500 calories. If you create a 500-calorie daily deficit through diet and exercise, you can reach that magic number.
Step 1
Find out how many calories you are currently taking in. Write down every single food and liquid calorie you eat and drink for a day, and then reduce it by 250 calories. This will be your new daily goal. For example, if you currently take in 2,250 calories, your new total will be 2,000 calories. If you need assistance figuring out caloric amounts from various foods and beverages, resort to an online resource like CalorieKing.com (see Resources).
Step 2
Keep your intake of calories healthy. Skip the high-fat, high-sodium, high-sugar foods like fried chicken, ice cream, pork chops, hot dogs and candy bars. Eat only nutrient-rich foods such as fruits, vegetables, lean meats, seeds, nuts, fish, whole grains and beans.
Step 3
Spread your meals out through the course of the day to speed up your metabolism and keep yourself satisfied. Eat meals that are a balance of protein and complex carbohydrates. A lean bison burger on a whole-wheat bun with lettuce and tomato is a midday meal example.
Step 4
Lower your intake of liquid calories. Avoid excessive amounts of soda, alcohol, sweetened teas, lattes, milkshakes and processed fruit drinks. If you were to give up just one 12 oz. can of regular cola a day, you could spare yourself more than 140 calories.
Step 5
Burn 250 calories daily through exercise. Do anything you enjoy such as weight lifting, running, biking, rollerblading, walking, kick boxing, cross-country skiing or power yoga. Refer to an online activity calculator like the one at the Daily Plate to find out how long you need to exercise to burn 250 calories.
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