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How to Lose 8 Pounds

by
author image Lisa M. Wolfe
A mother of two and passionate fitness presenter, Lisa M. Wolfe had her first fitness article published in 2001. She is the author of six fitness books and holds an Associate of Arts in exercise science from Oakland Community College. When not writing, Wolfe is hula-hooping, kayaking, walking or cycling.
How to Lose 8 Pounds
How to Lose 8 Pounds Photo Credit Jupiterimages/Stockbyte/Getty Images

A weight loss of eight pounds does not have to be frustrating. It takes dedication on your part, but with a combination of diet and exercise, you will reach your goal. Weight loss is achieved when you create a negative calorie balance. One pound of weight loss equals 3,500 calories. Calories come from the foods you eat and supply energy for your activities. When you eat more than you use, your body stores the excess as weight. The key, then, is to eat what you need and burn off the stores you already have. This does not happen all in one day, in the same way the excess weight didn't come on overnight. Be prepared to say goodbye to the eight pounds within six to eight weeks.

Step 1

How to Lose 8 Pounds
Reduce your daily calorie consumption by 10 to 15 percent. Photo Credit Plustwentyseven/Photodisc/Getty Images

Reduce your daily calorie consumption by 10 to 15 percent, or by approximately 250 calories each day. Eat foods from a variety of sources such as fruits, vegetables, lean meats, beans, eggs, low-fat dairy and whole grains.

Step 2

How to Lose 8 Pounds
Increase your daily activity level by participating in a minimum of 30 minutes of aerobic exercise, Photo Credit Steve Mason/Photodisc/Getty Images

Increase your daily activity level by participating in a minimum of 30 minutes of aerobic exercise such as walking, cycling, swimming, jogging, dancing, cross-country skiing and rowing, to burn approximately 250 calories each day. For example, if you weigh 160 pounds, you'll burn 261 calories with a 30-minute walk. Burn the same number of calories by weight training for 30 minutes with short rest periods, which also increases your metabolism. Or, perform aerobic dance for about 25 minutes to burn 250 calories.

Step 3

How to Lose 8 Pounds
Maintain your diet and exercise routine for eight weeks to lose eight pounds safely. Photo Credit John Howard/Digital Vision/Getty Images

Plan to lose one pound a week if you eat 250 less calories each day and burn 250 calories each day for a total of 3,500 calories in a week. Maintain your diet and exercise routine for eight weeks to lose eight pounds safely.

Step 4

Reduce your incoming calories and burn off calories for a total amount of 28,000 calories to lose eight pounds. Increase your daily activity level to burn a higher number of calories each week.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
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  • Male
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