Can You Really Lose A Pound A Day?
Well, the answer is Yes, it is possible. But it is not advisable. Again, what you need to understand is that there is what we call water weight and there is the real pound of fat.
Your weight can fluctuate within a day as a result of the changes in the amount of fluid your body carries. When you consume salty meals, your body tends to retain more water. Additionally, being dehydrated can cause water gain too as your body tries to hold onto the fluids it currently has.
However, when you decide to start drinking enough water(about two liters daily) and cut back on your consumption of salty meals, it is possible to lose a pound or two on the scale. But, this doesn’t mean you have suddenly dropped a pound of fat, what you have lost is water weight.
What Does It Take To Lose One Pound Of Fat?
One pound of fat is equal to 3,500 calories. For you to lose one pound, you need to eat 3,500 calories fewer than you burn that day. It is important to note that most adults, on the average, burn between 1,600 and 3,000 calories daily, depending on age, gender, size and how active they are. It is nearly impossible to create a 3,500-calorie deficit in a day, even if you don’t eat a thing.
If you eventually drop 3,500 calories daily, it is possible to drop a pound of fat in one day on a starvation or near-starvation diet, but this is not advisable. The calorie deprivation can leave you nutritionally deficient.
Let’s assume you are able to lose a pound a day, how sustainable is this? How far can you go with it? Not very far. This is one of the biggest mistakes people looking to lose weight make. Losing a pound a day is not practical. Weight loss is supposed to be methodical. It isn’t just about dropping the extra pounds right now but keeping it off long term. That’s how to stay fit and healthy.
If you would like a more practical and effective approach where you can lose weight in the next 3-4 weeks, you can follow the 30-days plan below.
Your 30 Days Weight Loss Plan To A Slimmer And Sexier Body
Day 1: Set a clear weight loss target
This is the first important step you need to take. You are more likely to succeed in your weight loss journey if you set clear expectations and goals from the start.
To begin with, you should decide the amount of pounds you want to lose. Using a calorie calculator can help you determine the amount of calories your body needs as well the amount you can shave off to lose weight.
Day 2: Clean out your fridge
The next thing you should do is clean out your fridge. Begin to toss out sugar-containing beverages like sweetened soda, fruit juice, and so on. You should also get rid of items such as butter, butter and ice cream as they are high in saturated fats. These foods contain high calories.
Day 3: Stock your store and fridge with healthy foods
Stock super foods that contain low calories in them, these include fruits and vegetables, low-fat products, lean protein-sourced foods such as chicken breast, white fish, etc. Try to avoid refined carbs and lower your intake of fatty foods, especially the ones that have high trans fats and saturated fats.
Day 4: Check your weight
It’s important to find out what you’re weighing currently. That will help you to track your progress by the time you start implementing changes in your diet and exercise habits.
Day 5: Choose a smaller plate and stick to it throughout
Instead of adopting starvation as a strategy to lose weight, you can reduce your portion. A study shows that reducing your food portion can help you lose weight. Although it may be difficult at the start but you’d sure adapt to the new portion with time.
Day 6: Find time for an exercise
Simple aerobic exercises like walking, jogging, running, swimming and even dancing can help you burn excess fat in your body. Challenge yourself to engage in at least 15-25 minutes of any of your chosen exercise.
Day 7: Eat more fat burning foods
There are scores of natural foods that boost metabolism effectively and promote fat loss. Examples include egg-based breakfasts, coconut oil, coffee, green tea, chili pepper, full-fat Greek yoghurt, etc. If you want faster results, then you should consider going for some best diet pills that are available over the counter. They contain ingredients that speed up your metabolism as well as control your cravings.
Day 8: Avoid fries and fried meat
French fries and potato chips have been found to contribute to weight gain. This is because they contain a large amount of calories. And it’s easy to eat too many of them. It’s best to eat plain or boiled potatoes. Also, avoid frying your meat. It’s much better to have them steamed in an ovum to avoid unnecessary fat accumulation.
Day 9: Try high impact exercises for 30-45 minutes
In addition to eating healthy, engaging in high impact exercises like jumping or running can take you closer to your weight loss goal. You can integrate it to your daily fitness routine.
Day 10: Replace Butter with avocado
One of the several ways to reduce the amount of fat in your diet is by replacing butter and margarine with avocado. Avocados are rich in monounsaturated fats and a good source of vitamins, minerals and fiber. The nutrients ensure that you stay filled and satisfied for long, thereby acting as an effective appetite suppressant.
Day 11: Stay away from eating outside
Many people are not aware of the damage the fast foods they consume cause to their bodies. The few that know don’t just care. Many of the foods sold in restaurants are filled with empty calories, sugar and fats that won’t support your weight loss goal. So, eat at home.
Day 12: Eat high protein breakfast
A breakfast that’s rich in protein such as omelet, overnight oats with blueberry and cottage cheese toast keeps you filled and satisfied for long. Protein can help reduce your belly fat, and amp your metabolic rate.
Day 13: Go vegetarian for a day
For the entire day, you should try and avoid eating meat, poultry, fish or any product derived from animals. Instead you should base your diet for the day on plant products.
Day 14: Avoid refined carbs
Refined carbs like pasta, fries, pizza, white bread, and sugary deserts can be truly irresistible. But you should discipline yourself to take them off the table throughout your 30 days weight loss challenge. They’re fast-digesting carbs with no distinct nutrients and zero fiber. They make you feel hungrier a little while after eating, and thereby contribute to quick weight gain.
Day 15: Recheck your weight
Recheck your weight to know how you are doing so far. Doing this allows you to know what progress you have made. If you have seen significant changes in your weight, don’t stop. If you aren’t too impressed with your current results, don’t stop. Just keep working, there are still 15 days to go.
Day 16: Keep Grains in check
Although whole grains like wheat, quinoa, and corn are good for you as they digest slowly, amp metabolic rate and reduce fat accumulation. You should get something right: calories are calories no matter how you serve them. Limiting your intake of whole grains helps you lose weight much faster.
Day 17: Experiment with a new aerobic exercise
It can be interesting trying out something new. If for example you’ve stuck to walking a mile since you commenced your weight loss challenge. You can experiment with another exercise, e.g. swimming or dancing. This change can significantly boost the amount of calories you burn.
Day 18: Intensify your physical activity
The more you engage your body in physical activities, the higher your chances of losing weight fast. But you shouldn’t try to compensate for the exercise by eating more. You should stick to your new portion. Try 100 squats and 50 sit-ups plus a high impact aerobic exercise.
Day 19: Skip packaged foods
Packaged foods such as canned tuna and almond milk are high in sodium and sugar that are notorious for precipitating weight gain. You should try and replace inflammatory foods like sugar, wheat and dairy with whole foods and vegetables.
Day 20: Take 2-3 glass of water before meal
Water is a natural appetite suppressant. This strategy has been proven to be effective at inducing weight loss. Taking at least two glasses of water before a meal prevents you from eating much food. The less portion of healthy food you eat, the fewer calories you consume. That’s a smart way to reduce your calorie intake.
Day 21: Try out high knees sprint for 10-15 minutes
High knees sprint involves running in a place and pulling your knees toward your chest and vigorously pumping bent arms. This weight loss exercise helps you to burn fat in a significant way.
Day 22: Stick with Veggies and fruits
Veggies and fruits are high in vitamins, minerals and fiber. They nourish your body by providing the necessary vitality you need to stay up and running. Also, vegetables, especially, are a better alternative to high-carbs like bread, pasta, sugary deserts, and so on.
Day 23: Try a jump-rope workout
You can try this anytime of the day with or without anyone guiding you. A jump-rope workout is a good way to sweat out and burn calories fast. Two-footed, and high-knee skipping are very effective. You can alternate in the process to ensure you derive the most benefit from your work out.
Day 24: Try a meal with quinoa
Quinoa is a gluten-free seed that is high in protein. It’s one of the few plant foods that contain sufficient amounts of all essential amino acids. It is rich in fiber, iron, magnesium, B vitamins, calcium, potassium, etc. Here are some easy-to-prepare recipes with quinoa.
Day 25: Spend 30-60 minutes on your favorite aerobic exercise
Whether it’s swimming, dancing or jogging, increasing the time you spend exercising leads to faster weight loss.
Day 26: Skip your lunch
You’re probably screaming right now… But come to think of it. Skipping lunch doesn’t hurt. After all, you’re making the sacrifice to achieve a healthier weight that makes you more beautiful and more confident.
Day 27: Sneak in exercises throughout your day
Simple exercises such as lunging, walking, hopping, jugging are not a waste of time, you should challenge yourself to integrate simple aerobic exercises into your schedule for the entire day. Exercises do not only promote weight loss. They keep you fit to carry out your daily activities.
Day 28: Do Kettlebell Swings
Kettlebell swings are one of the indoor workouts that helps you burn fat quickly. Spending 15-25 minutes to do it effectively will hugely benefit your weight loss.
Day 29: Eat only when you’re hungry
If you want to gain weight, the ideal thing to do is eat even when you’re not hungry. It’s the opposite if you’re trying to lose weight.
Day 30: Check your current weight and set another fitness goal
Congratulations, you’ve made it to the end! At the end of the 30 days weight loss challenge, you want to know how many pounds of fat you have lost. Regardless of what the results are, you can bet things are better than a month ago. If at the end of the month you aren’t where you would like to be yet, start again.